BFFN in Port Melbourne, Victoria | Sport & recreation

BFFN

Locality: Port Melbourne, Victoria

Phone: +61 400 065 751

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• Sport & recreation
• Gym/Physical fitness centre
• Fitness trainer

24.01.2022 Many die at 25, but aren't buried until they are 75 - Live your life!

23.01.2022 The answer to your questions is 'Muscle Gain' Want to eat more? Look better naked? Burn more fat?... Gain more muscle.

23.01.2022 There was a reason why you started, why you set that alarm, why you hired that coach. Whatever you've done, there was a reason for it... Don't forget it

21.01.2022 Goals, they are yours! It doesn't mean you need everyone around you, sometimes all it takes, is yourself

21.01.2022 Split Sqwattts of Death A1. KB/DB Split Squat (Max Depth) x 10 A2. BW Split Squat (Max Depth) x 10 A3. BW Isometric Hold (Max Depth) x 10 seconds... Aaron Hill absolutely suffering through this set!

20.01.2022 Believe, because sometimes nobody else will

19.01.2022 Keep looking up, keep moving forward and never stop learning

19.01.2022 Dedication and Discipline. Plain and simple.

19.01.2022 I'M HANGRY! Well I used to get Hangry... a lot! Now in my peak week of my first ever fitness model competition my calories per day are at an all time low.... Weeks ago I thought I would be hangry 110% of the time, where actually I'm not too bad at all! Why? Because I've taught myself and learnt from others the most effective ways to stay fuller for longer, trick my brain and keep hangry at bay Here's my first pointer I've learnt to keep relatively sane during this contest prep 1. Eat wholesome foods (Dur) But seriously, when the calories come down it doesn't always mean your food has to follow as quick. A little bit of reading labels and researching calorie apps and you will soon come to learn what foods are going to give you the most bang for your buck, when it comes down to the gram... and trust me. That's important! A staple in many individuals diets is rice. It's a great carb source and can really help us stay full. But when my carbs started to drop, I needed to keep my volume up. I went from Rice to potatoes, to carb reduce potatoes and finally to my biggest staple food - Pumpkin. Wow, what a life saver this has been! Pumpkin is seriously awesome when it comes to its carb count in comparison to a range of carb sources. I had days where I was eating 300g at lunch and 300g at dinner, most days even more. Without going on a tangent about pumpkin I guess what I'm trying to get across is, Start to learn the macro breakdown of foods, as nerdy as that sounds it will seriously help when you are dieting down and calories overall are reducing. You want to get as much volume as possible so that it 1. Keeps you fuller for longer 2. Tricks the brain into thinking you are eating a lot more Other foods that helped in the low carb stages were Cauliflower Carb Reduced Potatoes (As mentioned) Protein breads Fruits - Apples mainly

19.01.2022 You gotta make a change, to make a change. It's that simple

18.01.2022 Ingredient of the week: Pumpkin Pumpkin is extremely nutrient dense, which means it is lower in cals whilst being jam packed full of vitamins and minerals. Pumpkin contains high levels of many Vitamins including A,E & C.... Pumpkin has shown to have an array of positive affects within the body, Including: Reduced risk of Heart Disease, Prostate cancer, muscle loss and diseases associated with sight. Pumpkin also has wonderful properties that increase our immune system and sleep quality. I used a lot of pumpkin during my prep as it's carb count per 100g in comparison to potatoes or rice is a lot lower! Which means more bang for your buck!!

18.01.2022 When you are ready to rise, rise as the whole god damn fire

17.01.2022 Girls who lift! My rockstar of a client Morgan amazes me on the weekly on her incredible strength, drive and all round fitness! Prepping her for a future career in the police force, safe to say she will knock any crim to the curb! A. BB Rackpull x 12... A1. Assisted Chins x 12 B. High Angled Leg Press (2011) x 15 C. Angled Leg Press Pump Up Set! (2 half reps, 1 full rep) x 10

17.01.2022 Priorities, sort them out

16.01.2022 "4 weeks between photos" "A week!" Nope, this was only 30 minutes in between photos. A mini carb up as a practise for stage.... All that was consumed was on bottle of gatorade before the beginning of an upper body session. Goes to show how much of an effect carbs have in filling the muscle via our capillaries

16.01.2022 Ingredient of the week: Sweet Potato Such a great ingredient for many reasons! Can be used in both savoury and sweet calorie friendly varieties!... A staple for many individual's weekly meal prep, Not only for it's lower carb count and volume, but it's added health benefits! Here are a few health benefits that come with the Sweet Potato 1. High In Vitamin C - Known to aid with our digestion, immune system, blood cell formation and wound healing 2. Do not cause blood sugar spikes - Naturally sweet yes, but they will release a slow, controlled flow of energy into the body. Perfect to maintaining our energy and hunger 3. Good source of magnesium - Perfect for reducing stress and relaxing the muscles, but also much needed for healthy bones, blood, heart and muscles Sweet Potatoes can be used in a million different ways!

16.01.2022 Fats have been given a pretty bad review over the past few decades, when in fact they are an essential part of a healthy diet! Fat has 9 calories per gram in comparison to protein and carbohydrates which only have 4! But that doesn't exclude the fact that fats have an abundance of key benefits to the healthy functioning of our body.... Listed below are just a small handful of areas that fat consumption can positively effect. Hormones, the brain, our bones and immune system are all benefited when fat is consumed. Now I'm not talking burgers, fries and cakes here! I'm talking about the fats that come from nature, how mother nature intended us to consume them! Animal fats, nuts, seeds, coconuts, avocados and oily fish are all wonderful sources of fats. There are an abundance of different fat sources out there for us to consume. I personally enjoy getting my fats from flesh (meat), eggs, fish and nuts!

15.01.2022 "Sometimes you don't realise your own strength until you come face to face with your greatest weakness" The goal of competing had many reasons behind it - Of course to transform my physique into the best I've ever had. To learn a completely new pathway in my industry in the hope of coaching and guiding others in the near future.... But there was defiently plenty of personal reasons why I wanted to get up in front of a crowd, wearing literally next to nothing and be judged for how I looked. One of my greatest weaknesses growing up was a huge lack of self confidence and the fear of being criticised by others. If you told me back in high school (Mind you back then I was even afraid to read out loud in class) that I was going to be judged on a stage for my physique - An ounce of me wouldn't have believed you, no way, no chance at all! This has improved over time, but nothing has helped me overcome that more than this competition. 5 months of prep, working on myself each and everyday, I slowly but surely started to become more confident in myself, both physically and mentally. What I'm trying to say is, We all have our weaknesses and we all have our strengths. After all you're only human! You can either allow those weaknesses to sit on your shoulders, day in and day out. Or, you can take the necessary steps to turn them into some of your biggest strengths. Life is all about growing, transforming and ultimately becoming the best versions of ourselves we could possibly be. Don't sit in the shadows

14.01.2022 The sacrifices, dedication, hard work, blood, sweat and tears. It'll all make sense one day

14.01.2022 There is nothing as powerful as a changed mind. You can change your hair, your clothing, your address, your spouse, your residence. But if you don't change your mind the same experience will perpetuate over and over and over again. Because everything outwardly changed, but nothing inwardly changed

13.01.2022 Patience, persistence and time. That's what it takes!

13.01.2022 TASTE vs CALORIE INTAKE Sauces are of course the easiest way to add flavour to our foods, we all know it! Whether it be dressing a salad, to sauce on a burger or that squeeze of mayonnaise on our supposedly 'clean' salad sandwich.... There is no denying a lot of these sauces taste awesome, but they come with a cost Calories. Plenty of em. A tbsp of Ketchup comes to 20 calories Mind you we usually will consume well over the standard serving size of a Tbsp. Start to add up some numbers and you can start to see where the extra few 100 calories are coming from. Some sauces will be higher in sugars (Ketchup, BBQ sauce, Sweet Chilli) Some will be higher in fat (Mayo, Aioli) Be cautious in consumption and maybe make some swaps for lower calorie varieties - Mustard -Salsa

13.01.2022 "Little by little, a little becomes A LOT"

10.01.2022 WEIGHT DOES NOT EQUAL FAT It's such a common occurrence for individuals to be surprised, shocked or upset with what the scales are telling them. Even if they know they are on the right path. Your weight will fluctuate each and every day,... Up and down, down and up. There are many factors to what determines your weight Salt Intake Fluid Consumption Carb Intake What you've got inside Stress These factors and more will change on the daily, which is why your weight will change on the daily. So don't put your heart and soul into what the scales are telling you. Use them as a guide and a guide only, they won't tell you exactly what fat you've lost, or muscle you've gained. Focusing on just the scales is an easy way to set yourself up for disappointment. Focus on your food, training and recovery and the results will come. Trust the process and work hard!

09.01.2022 How can you grow without mistakes, failures and set backs?

09.01.2022 It's the individuals who dedicate themselves 100% and go all in. They, are the ones that truly flourish and reap the rewards. Early 2017 VS Mid 2017 VS September 2017 Abs have started to pop and we are well on track to look nothing short of incredible come the end of the year.... This is what happens when you Nail your training Nail your food Nail your recovery No complaining, no whining and groaning. Just consistent hard work, day in and day out. Incredibly proud of this one! Not to mention she can out lift most of the guys in the gym

09.01.2022 What you have your focus on is what is going to grow. Want to grow in the right direction? Keep focusing on it!

08.01.2022 SUNDAY - The perfect day to set aside a small part of your day, to plan and prepare for the entire weeks worth of food.... Meal prep can: SAVE YOU MONEY LEAD TO BETTER FOOD CHOICES GET YOU MOVING IN THE RIGHT DIRECTION SAVE YOU MANY HOURS THROUGH OUT THE WEEK

07.01.2022 The ultimate gift - You received a gift at the odds of 1 in 400 trillion. How are you using it? Are you wasting it?... Because guess what, you only get one.. ever.

07.01.2022 We all have set backs, we can all make excuses. We all say "I'm going to sleep in"... "I'm going to skip the gym" "I'm going to skip my meals" Where does that get you? It gets you nowhere!

07.01.2022 Lift heavy, eat a lot and sleep alot. That's your ticket to the physique you desire - Whether it's less body fat, more muscle or a combination of both. Too many individuals are over training and under recovering with limited/starvation caloires.... This leads to the path of burnout which in turn leads to a blow out - Don't restrict foods, Train hard and eat for performance!

06.01.2022 Just get it done!

05.01.2022 We have all had those moments, but guess what? You are still here, so let's keep going

03.01.2022 Small efforts ultimately turn into huge results. Keep chipping away, one day at a time

02.01.2022 Take the good with the bad!

01.01.2022 Stop blaming others for your lack of effort. Stop being upset of the results you didn't get, by the work you didn't do. Is staying out until 2am tonight really worth it? Is drinking yourself stupid really worth it?... Take responsibility.

01.01.2022 Don't get upset, you know it's true. One day you'll take your last breath and that will be it.. Take every single opportunity you have... Stop conforming Break the rules Show the world who you really are

01.01.2022 I'M LOSING FAT, BUT GAINING SO MUCH KNOWLEDGE - With only 5 weeks left until my very first time on stage there is plenty to look back on already and see not only how much I have transformed my body, but the experiences and knowledge I have acquired whilst dieting. The biggest thing I have learnt thus far is you really need to put in the effort, time and patience to experience a body transformation.... I was well aware of this initially, but after experiencing it myself I can confidently say this takes time. The gym will be slowly filling with members who are striving to get that beach body ready in the next 6 - 8 weeks, and to be brutally honest, many of them will fail. Why? Because too many out there are only willing to put in the effort for 2-3 weeks, want the results immediately and want to continue living the unhealthy lifestyle they are currently committed to. Rome wasn't built in a day and nor will the body type you are truly after Make changes, stick to them, stay accountable and work like hell