ApexCaitlin | Sport & recreation

ApexCaitlin

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25.01.2022 11 August > 23 September 6 weeks of hard work and @jbeeton__ is absolutely smashing her nutrition and training. After having a little while off training and tracking, this girl is more motivated than ever to achieve her goals... you can tell that by looking at these photos and her measurements. At this point in time; Weight drop of 2kg. Hips and waist are both down by 5 cm + all other measurements are on the way down. ... Can’t wait to see what else we can achieve @apex.performance.institute @coachcaitlinradford #apexpi See more

25.01.2022 22 weeks, 20kg down, 60cm gone.... Tom is working hard towards his goals, bettering his health, lifting heavy weight and performing great in the gym. No stopping us now. Can’t wait you show you all what happens in another 20 weeks. #dreamteam

24.01.2022 Just a gentle reminder to make sure that your worst enemy is not the one living between your two ears. On the left I see someone who was scared and anxious to not only get on stage, but to talk to people, step foot into a uni classroom where I knew no one, voice my opinions or most importantly; take a leap into a new opportunity. On the right I see that young, happy, vibrant girl that I have always been, but also the girl I was often too scared to push out of her comfort ...zone, having fun.. I often feared the voice between my two ears was right; not so much now. One of the best things I ever did to keep self developing and improving in all aspects of life was give myself a goal to get on stage because it put me out of my comfort zone... and maybe the stage isn’t your way of self development; but find what is so that you don’t look back and regret the things that you didn’t do in life because of that voice in your head; at the end of the day, most things aren’t as bad as they appear to be in comparison with the scenarios that you’ve made up in your head. See more

24.01.2022 Lack of movement on the scale getting you down? Read this! Recently a few of my clients have been hung up on scale weight and wanting to hit a certain number being disappointed when the scale doesn’t move or freaking out when there’s a slight increase even when their measurements drop!! So should you be concerned about scale weight? Here’s my reasons as to why as a coach I choose to avoid the scale with some of my clients. ... * A lot of people tend to confuse weight loss with fat loss... Although these are two completely different concepts. If you lose weight, a lot of the time you lose more than just fat. Overall a lot of the time people aren’t simply just eating less to ‘lose weight’, they’re eating in a deficit, weight training, eating enough protein to preserve muscle, etc. therefore, you can GAIN muscle and lose body fat. Yes it takes time but what happens? Weight stays the same! Funnily enough, during my comp preps my scale weight hasn’t really changed at all, but I looked completely different 20 weeks later in comparison with week 1 * Water retention due to heavy sodium intake can make the scale fluctuate, especially if your body isn’t used to the excess amount you may have consumed. * If you had a big carb meal the night before hopping on the scale it’s likely there could be a little weight gain... interestingly, 3 to 4 grams of water will bond to each gram of glycogen consumed.. Hence the reason why people lose scale weight so quickly when they cut carbohydrates from their diet (sorry not sorry if you think simply cutting carbs will make you lose body fat without creating a deficit) * 1 KG OF MUSCLE weighs the same as 1 KG OF FAT. It’s like that photo where there is 1kg of feathers and 1kg of bricks... people seem to think the bricks weigh more? Same same with muscle and fat. Yes, a kilo is a kilo, the difference? Muscle is more dense than fat, meaning it takes up less space within the body... hence why we can stay the same weight, but drop measurements and change the way our bodies look overtime. Continue in comments! See more

23.01.2022 If you practice something for a few hundred hours, you will almost certainly see great improvement Some clients highly doubt their ability in the gym and within themselves. I know that sometimes this self doubt can inhibit growth, trust me, I’ve been there. I’ve had 5 new clients start up this week. All of them have doubted their ability, all pretty much beginners who have hardly stepped foot in a gym. All of them pretty anxious to get the ball rolling, but I’m backi...ng all of them 110% and reassuring them that; It is OK to be a beginner. It is OK to not be amazing at something first go. It is OK to have self doubt. It is OK to not feel 100% confident. No one else is looking at you when you’re at the gym, they’re too occupied with what they’re doing! A wise man once said to me, ‘Caitlin, you just have to fake it ‘till you make it’, so I fkn did, I faked being confident, when in reality I was scared as fk and now I no longer have to and neither should you. Let me coach you and I promise you come 4 weeks, you won’t have to fake it. See more

22.01.2022 Let’s talk ‘cheat meals’ & ‘cheat days’, where you plan to either have a certain meal or whole days worth of food that is not accounted for or tracked at all. Are these days hindering your progress? Quick fact; theoretically, to lose approximately 250 grams of body weight per week, you would have to deduct 500 calories from your maintenance calories (energy you eat to maintain your current physique), this being a total of 3,500 calories over 7 days. ... How easy is it to eat 3,500 calories in one cheat meal? Couldn’t be hard if you’re going all out and having a full on ‘cheat meal’.... A whole dominos pizza is at least 1,200 calories, pair that with a block of marvellous creations chocolate, there’s another 1,600 calories and a 425 g tub of ice cream is approximately 850 calories, there’s 3,650 calories. Don’t even get me started about a cheat day, you might as well wave your progress goodbye if these are regular. I have no joke heard of people doing this for their ‘cheat meals’ where they’re left completely and utterly stuffed because it was so much food, but oh wait, they won’t get to eat it again!! But now you’ve completely blown your whole week out of proportion and you’re pretty much back at square one. Not to mention, psychologically, this isn’t going to have the best impact on you in the long run as you have deemed foods as ‘bad’ and told yourself to eat them you’re ‘cheating’. If you want to eat pizza, fit it into your day, if you want to eat chocolate, FIT IT INTO YOUR DAMN DAY, don’t ruin your progress just so that you can binge on foods purposely that you decided to discontinue including within your food choices. Set meal plans are old news, educate yourself and eat well, but also indulge in those foods that you like because if you don’t educate yourself on how to include them now, you’ll never be able to eat them and maintain a healthy, balanced lifestyle. See more

21.01.2022 Eating out, can you still do it and achieve your goals? YES! Three years ago, to go out and have pancakes for breakfast would have ruined my day.... It came with that ‘fk it, I’ve already ruined my day’ mentality, and while I may be educated around nutrition, those little thoughts of that’s ‘unhealthy’ still consumed my mind. In my first comp prep, I didn’t have a social life. I turned down plans with friends, dinner with family and pretty much anything that had to do... with food, in fear of destroying my progress. I always opt for eggs when I go out for breakfast, or steak when I have lunch/dinner. But I’m here to remind you that it’s okay to have pancakes for breakfast and you can still make it fit into your day, maybe it won’t be perfect, but if you have a goal, something is better than nothing. So, how did I track this meal out? I picked a generic option in My Fitness Pal and I estimated each ingredient on the plate! Swipe left to see what I put in. It doesn’t have to be hard. A meal out won’t ruin your progress. Even if you don’t track it and it is a one off, it won’t ruin your progress. But if you’re tracking your calories/macros in hopes of achieving your goals, account for it, deconstruct it, estimate it and move on with the rest of your day. Eggs and bacon are nice... but so are pancakes every once in a while. Happy Sunday. See more

15.01.2022 What an insane feeling. Not sure what’s better... Being on stage or coaching clients who want to get on stage! What a day yesterday was. I cannot put into words how proud of these girls I am. There has been nothing but hard work and dedication over a very long period of time for all of them and to see them all on stage literally made me want to cry (I’m not much of a sook but wow ) I definitely feel like I can’t take much of the credit, they’ve all worked their butts off!... But it is so nice to know that my guidance is what got them all to the stage in the best condition they’ve ever been. Lakitta; 1st Sports Model First Timers 1st Bikini Novice 2nd Sports Model Novice 2nd Bikini Open 3rd Bikini First Timers Octavia came away with two 3rd placings, a 4th and a 5th and Maya with a fair few 1st placings (4-5 I believe, unsure how many to be exact)! And that’s a wrap until next year, when hopefully I’ll also be joining the stage You don’t have to want to compete to be coached by me! I’d love to have you on board - [email protected]

15.01.2022 Recently, I’ve had the same conversation with a couple of clients; some who may have ‘fallen off the wagon’, had a little bit of a break over iso or are simply still striving to reach their end goal. I’ll be the first to admit that I can be pretty awful at accepting my body composition at any point in my training, although, my mindset around this has changed tremendously over the last couple of years and I have definitely accepted not being ‘stage lean’ or looking how I... would ideally like to majority of the time, my health is important to me and I am always very conscious of it, but it’s no lie that life can sometimes get in the way and I might sneak a few more treats in here and there (more calories normally due to not managing stress) which can result in an increase in body fat, after all, I’m only human. It’s very rare I feel comfortable in a bikini due to a variety of things, but the big thing I remind myself and have recently been reminding long term and also new clients is that: 1. If they’re sensibly doing something about the things they may not be 100% happy with (this is mainly revolved around body fat), with hard work will come results and that at this point in time, they should accept their body and realise that they should love it at every stage, especially if they’re not happy but are making the effort to better their health and change. 2. Cellulite and stretch marks are inevitable. If you’re a female, wear that crop top... that two piece bikini... and freaking flaunt it. This doesn’t just apply to females, if you’re a male and struggle with your body image, love yourself. I know cellulite and stretch marks can be daunting to put on show, but everyone has them, so learn to love and accept them. 3. There is so much more to look at when it comes to training, nutrition and psychological health, other than just your body composition. Don’t forget about sleep, stress, moods, libido and energy. Nothing will change over night... Accept where you’re at, look after your body and health, keep working hard to achieve your goals and remember to love yourself, because no one else is going to do it for you. See more

13.01.2022 Low Bar Back Squat; What is it? And why should you do it? Majority of the time, every new client I have come to me has not heard of a ‘low bar back squat’... Trust me, neither had I when I first started training properly at the age of 14-15... I was very quad dominant, I didn’t even know how to train my glutes and I remember people saying to me ‘you’ve got no ass’ ‘you’ve got no shape’, literally; I had a good amount of shape for my age in my legs, being a netballer and t...raining frequently, but I definitely didn’t have the knowledge to train my glutes properly (or to train properly at all) until I, myself, became a client with @apexcoachcoreybaldock @apex.performance.institute... What is it? The Low Bar Back squat is a variation of a regular back squat, where the bar sits lower on the upper back; precisely on the rear deltoids, right above the spine of the scapula. As a result of this, the upper body leans forward more throughout the movement, therefore making it more of a hip dominant movement. Why do it? The above in return puts an increased emphasis and muscular activation on the posterior chain, hamstrings, glutes, and lower back. Using this variation of a squat will also allow you to increase the amount of weight lifted as the distance travelled is less than a high bar squat (which is knee dominant) due to the shorter range of motion. This compound exercise is definitely one that has helped me increase overall strength and build my glutes, along with a lot of hip thrusts, bridges and frog pumps. Didn't have any idea about a low bar back squat? Come see me and I'll fix you up to help you build that ! Song was relevant during this set #getdownlikethis See more

12.01.2022 When you’ve got absolutely no idea about nutrition, it can be hard to begin tracking your calorie and macronutrient intake. Education is key, but it’s definitely something that can be confusing. Firstly, you need to understand fully what your own goal is... Fat loss? Muscle gain? Maintenance? I would suggest working out your total daily energy expenditure first by simply using http://tdeecalculator.net, this will give you some idea of where your maintenance calories w...ill sit (precisely how many you should eat to maintain where you’re at now). If your goal is preferably fat loss, I would then subtract 10% from that amount and see what happens over 10-14 days (vice versa if the goal is to gain weight). Does your weight increase, decrease, stay the same? If it decreases and you lose cm’s, you’re in a true deficit, if not and you track 110%, you’re not in a deficit - remember, using a calculator just gives you a round about idea, it doesn’t mean it’s 100% accurate. Tracking your calories is somewhat simple, download an app like My Fitness Pal and begin measuring your food and adding your intake into the app aiming to hit your calorie intake. When it comes to macronutrients (protein, carbohydrates & fats), generally I would have my own clients macronutrient goals set at at least 0.8 g of fat per kg of body weight and anywhere between 1.2-2.4g of protein per kg of body weight, filling the remaining calories with carbohydrates; this is because majority of the time people eat more carbohydrates. Tracking with an app like this allows you to be flexible in your eating - you can eat healthy but that doesn’t mean you have to cut out any food groups. Still need guidance? [email protected] See more

09.01.2022 The big game changer for this client? Education! My brother and I have been members of a gym from the age of 11. I was a skinny kid, he was the opposite. As we got older, Tom shot up over grade 9 school holidays and became freaking tall af. My brother works so hard at his job, he’s one of the hardest working people I know and he let this take priority over his health. I’ve always learnt about nutrition and loved doing so, Tom on the other hand, didn’t have much know...ledge and with a busy lifestyle, it began to become too convenient to just eat whatever was easiest. 20 weeks ago we changed this. 20 weeks ago, I told my brother that I would help him if he was to get his damn ass into gear and care for his health. I educated him on calories and macronutrients. Taught him how to track if he did happen to eat out or get takeaway after a big day at work. I taught him how to prioritise his health, because in the long term, he’s better off to spend money on good food and caring for himself, in comparison with medications and doctors visits further down the track. To have knowledge around nutrition is such a powerful tool. If you are someone who is trying to lose weight and not tracking or are oblivious to what you’re putting in your body and not getting a result, do yourself a favour and reach out to a coach for help. One that will care about your goals and one that will educate you for life. I don’t believe it’s essential to track forever, but you must have education around what you’re putting in your body, or you will take 10 steps forward and 20 steps back... Tom’s trains like a damn beast (probably ‘cause I’m a bitch and love to see him suffer in the gym ) and his progress photos so far are insane. We’ve hit that 90kg now, a 20kg loss... He tells me 80kg is when I can post his photos, (most likely about another 10 weeks) so watch this space. @tomradford.1 See more

07.01.2022 Happy Monday Make it a good one.

06.01.2022 Here is a pure example that the basics always win out. Although going to the gym already and eating well, this girl came to me a little lost about what to do to achieve a physique that she was happy with. ... Now believe me, I know for a fact that it isn’t always about changing your physique... it’s about bettering your general health, your psychological health, moods, sleep, the list goes on. But really, all it took to achieve this with this client was a little education around her nutrition; purely what a calorie deficit is... and also how to train like a boss and achieve an adaptation in the gym, rather than simply doing cardio. 7 weeks between photos and this girl has literally had 3 face to face sessions with me, been to Singapore, celebrated Christmas/New Years; so in reality, there have been 3 consistent weeks within the 7 and the other 4 she’s managed to train when she can and eat as well as possible while keeping in mind what we’ve discussed around nutrition. The outcome.... 3kg down on the scales... 8 cm down on her waist... 10 cm down on her hips... and 28 cm overall and she wasn’t even going 110%, so imagine that Excited to see what the future holds for this girl once she’s back from all of the holidaying she’s doing. Basics win out!! Calorie deficit, Train to Create an Adaptation and simply move more! See more

05.01.2022 2 weeks between photos and @kita_bartlett_ is definitely getting there. 4 weeks until she hits the stage You don’t have to want to compete to get results like this! You just need dedication and hard work! [email protected]

04.01.2022 Think you’re doing the right thing picking the ‘no sugar added’ or ‘sugar free’ option? Keep dreaming! While there are some options that people opt for sugar free; such as soft drink/energy drinks (which are actually low in calories), a large majority of the time ‘sugar free’ products still have either the same amount of calories as the normal version or more! I love Lindt chocolate and yesterday one of my clients asked me if I’d seen the ‘no added sugar’ one that is ...relatively new. So me being a bit of a chocolate lover thought I’d try it out. Reality? It has the same amount of calories as my favourite Lindt chocolate that tastes 10 x better. Actually, if you calculate the macros you’d notice that the no added sugar option calories are off, adding up to 142.9 calories per serve rather than 129 (this can be due to rounding, not counting fibre in the calories, etc.) So if you’re going to indulge in something you like, check out the back of the package and actually see if it’s worth getting the ‘no added sugar’ or ‘sugar free option’ and don’t forgot that overall, calories are king I sure as hell know which option I’d pick, knowing that I don’t have to sacrifice my favourites to achieve my goals, especially when my calories are higher. See more

04.01.2022 All I can say is, this chick is an absolute weapon All of my clients train to their greatest potential and many of them would know that if I say the weights going up or they’re doing more, there’s no if’s, but’s or what’s about it... but this girl, I literally had her on the floor pretty much crying doing 4 x 20 hip thrusts as a finisher a few weeks ago to the point she was going to throw her guts up, pass out and she literally just about couldn’t walk out of the gym... ...I was actually a little scared at that point that I’d pushed her too hard. She’s extremely gluten intolerant so I couldn’t give her those sweet, sweet jelly beans and by that point I suspected her blood sugar was low... so we just had to take some deep breaths, sip some water and lay down a bit. We tried again, but her glutes were cramping that much that even a decrease in weight didn’t help after that brutal Glute session... Let me ask you a question... Can YOU activate your butt that well? But you know what she pretty much said to me though? ‘I’m so fucking mad because I can’t do it!! I know I can do it, I want to keep going!!’ Although, she did another two or three reps and then we did have to stop because even I could tell the pain was excruciating and she wasn’t well. I’ve never seen someone walk into the gym with so much determination to achieve great things. Her results have been amazing over the time she’s trained along side me. There have been ups and downs with food due to a former lack of knowledge, but now we’re getting there and the knowledge is sinking in, hence, the photos really show that. Recently we’ve even had to work around a lower back injury that had never fully recovered in the past, although even this hasn’t made her throw in the towel, we’ve just worked around it. Lauryn, I take my hat off to you, you have so much potential to do great things in the future and I can’t wait to see what 2020 brings for you. You can do it too! I’m now taking on more clients who are wanting to change their life. DM or me; [email protected] See more

02.01.2022 Look at @kita_bartlett_ go! Such a pleasure to educate this girl. When Lakitta came to me, she simply wanted to lose some body fat... fast forward (now about 9 months) and we’re going to hit the stage in approximately 14 weeks. After the last competition we had planned on was cancelled, we began to build her calories up as high as possible (quite quickly) and managed to maintain her waist/hip measurements - while the scale began to go up... the verdict? Yes, of course a littl...e body fat was inevitable but she has also grown some little shoulders since these photos were taken and has obviously put on some muscle eating in a surplus, thank goodness There is hard work written all over this girl, working long hours in hospitality (sometimes until 3-4 am), getting in her gym sessions, food and cardio can sometimes be a challenge, but it’s as if she does it with ease. How? Preparation! It’s the key! Nail that and you can do anything! #apexpi @apex.performance.institute See more

02.01.2022 You want it? Work for it. Maddy has taken everything I have educated her on onboard and trusted me for the last 10 months; this being the outcome so far! The dedication this girl has shown is absolutely amazing. She has worked her butt off and gotten such an amazing result going from 1,600 calories to approximately 2,700 calories on a normal day, girl can eat!! ... Watch this space, because we’re coming in hot Season B @mads.whitney @apex.performance.institute See more

01.01.2022 So proud of @cassieburnett_ and all of the hard work she’s been putting into her training and nutrition. A bit about Cassie; she’s a 17 year old, college student who works at KFC, plays netball/football who at the moment weights 59kg and had no confidence in a gym setting... Initially, she had no idea how to train at all (had never touched a weight) or track her food. She has now trained with me for eight weeks. ... When I ran through a structural to see how her body moved... I threw her in the deep end and immediately moved her into squatting with a bar and also some variations of deadlifting. Would I normally? No, but she had really good technique and was able to move well, although the confidence in being able to lift heavier weights lacked. We started her squats with the bar only, today she squatted 45kg x 10... Bit of a struggle but she did it! I’ve never seen someone so excited to come in and tell me that last week they squatted 40kg and didn’t even realise until after the set. Her body composition results are amazing for the amount of time she’s worked hard for, but they don’t show the fact that she’s now able to walk into the gym she goes to with her head held high, most likely surrounded by a bunch of males and jump under a bar to do a squat; she dreaded thinking about this eight weeks ago. And it definitely doesn’t show you the things she’s achieving weekly in relation to her training. As they say.... allow yourself to be a beginner, because no one starts at the top. Can’t wait to see what Cassie achieves in the future. See more