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24.01.2022 #Repost @startingfive_ with @get_repost Coach Cam says it's time to talk about Mens Mental Health! Mental Health is a buzz word right now but what does it actually mean to each individual? We asked Starting Five's Personal Trainer, @coachcampt what it means to him. ... For me it is the ability to go about your day with a general state of well being which in today’s current state of chaos can be a bit tricky Mental health is about having your thoughts, feelings and actions in alignment with your current goals. It is also about not becoming overwhelmed by negative thoughts, feelings or circumstances. It helps to do activities that are tough like HIIT class Sitting still for 20 minutes 1-2 minute cold shower These activities and routines build up your mental and emotional resilience so you can let your thoughts and feelings wash over you and still get the job done What activities do you do to help with your mental health? See more

23.01.2022 Hey Team, Shout out to my mate @mrgarygee for helping me out with some Food Porn in the kitchen, down here at Casa del Passion Exercise is an easy part of your health equation, the real changes happen the other 23 hours of your day, how you fuel your body will either make or break your results ... Slide into my DMs to find out more Best part is you get to eat the model’s afterwards #fitness #fitnessfood #food #foodphotography #foodporn #steak

22.01.2022 Monday Mayhem @jake_trew_ didn’t have much time for a long session, he wanted to increase his upper body strength, flip the switch for some muscle growth and have a bit of a sweat This is what I came up with ... 5 Rounds Every 3 minutes 3 Bench @ 80-90% (100kg) 3 Weighted Chin Ups (12.5kg) 3 Push Press 80-90% (60kg) Then 15 minutes to complete 5 rounds @ 40kg 8 Hang Power Clean and Press 8 Barbell Row 8 Push ups Rest remainder Then 10 minutes to complete 3 rounds 15 Hang Knee raise 15 Ball slams Rest remainder Then 1000m @concept2au row Check stories to see how Jake went DM me for any questions

22.01.2022 Throwback Thursday The year was 2014 and I had just helped a mate of mine @vunna28 reach the Dragon Boat world Championships in Macau I will always be thankful for the belief and trust that was placed in me to help Villi make the Aussie team ... Whether you’re an elite athlete or getting back into fitness the process is the same, the intensity and time frames vary Still not sure how I fit Into this smedium singlet or how cold it was #aurorasdragonboat #nipplesonpoint #bluefloor #fitness #crossfit #nutrition #sport #paddle

21.01.2022 WORKOUT WEDNESDAY Hey Team Today’s workout is the 1RM Back squat... I will be finding out my 1RM today and will plug it into the @sorinex_squatober program by @penandpaperstrengthapp The 1RM Back Squat is a necessary exercise especially for Powerlifters, Weightlifting, Bodybuilding and even Running enthusiasts Make sure you warm up your joints, muscles, nervous system and core before you perform a 1RM Back Squat attempt I’d like to thank @thebreathbelt , @rocktapeaustralia, @reebokau for keeping this well oiled machine rockin a rolling #kneebending #liftingheavyeatingthick

19.01.2022 Hey Team It’s Coach Cam here and I am excited to announce my next phase of Booty Camp, kicking off the week of August 17th and finishing October 10th. If you’re looking for some time in the day to make YOU a priority, and/or you’re having trouble getting motivated, now is definitely the time to use community accountability with a group of other really cool chicks! ... As part of this program, I’ll show you; - how you can eat your treats and still stay on track of your lifestyle goals - how to feel empowered in all areas of your life - how to become a ‘morning’ person and stay motivated enough to then ‘be’ a morning person As a bonus, you can also share in some prizes... all while creating the perfect Summer bodies are made in Spring so let’s Get Fit, Have Fun and Feel Great If you would like to be part of this 8 week program, send me a message and let’s get STARTED #fitness #bootcamp #booty #Cronulla

17.01.2022 Throwback Thursday That time I went to Japan for a wedding at a Castle in Kishiwada, Osaka, over an Easter weekend Amazing start to the weekend with Onsen and all you can eat Beer and steak , wedding in a 600 year old Shinto shrine, reception at a Japanese Koi garden, karaoke at a Bowling Alley ... #chinkosan #sake #ganbari #iteite #angry #happy #uncertainty

16.01.2022 Hey Team It’s Coach Cam again and I am excited to announce my next Booty Camp kicking off the week of August 17th and finishing October 10th If your having trouble getting motivated now is the time to use community accountability with a group of other cool chicks ... As part of this program I’ll show you -how you can eat your treats and stay on track of your lifestyle goals -how to feel empowered in all areas of your life -share in prize for the perfect Peach Eat your treats and keep losing weight Share in Prizes for the perfect peach Warm rugged up and Representing with some cool Merch Summer bodies are Made in Spring so let’s get fit, have fun and feel Great If you would like to be part of this 8 week program send me a message and let’s get STARTED

16.01.2022 Today is the start of my #brovember 1RM Bench Press and #rowvember 5km row month Here is a shady 107.5 Kb Bench Press at @bodyfit__miranda I performed my 5km row this afternoon at @cookphillipparkpool, check my stories for my time and splits ... I will be posting my training focus for the #brovember and #rowvember 45min sessions each day in my stories

16.01.2022 Hot Tip Tuesday Hey Team It’s Coach Cam here for Hot Tip Tuesday ... With a 66% vote for a Lifestyle tip I am going to combine the topics of Balance and Calorie counting Extreme measures of exercise, diet discipline or habit change are great in the short term, (8-12 weeks) but aren’t effective in the long run (the rest of your life) Consistent long term healthy change can be brought about through a balanced approach to your lifestyle and health and fitness goals But We can’t manage what we don’t measure If we aren’t counting our daily calories how will we know if we have provided our muscles with enough energy to recover and grow or maintain a weekly caloric deficit and still enjoy a special sometimes meal #lifestyle #coachcamshottip #fitness #fitnessmotivation #oldgold #balance

14.01.2022 Hindsight 2020 has been a pretty crazy year It started with Bush fires Birthdays and Bali ... I lost some jobs, some friends and my home along the way I also found out about the masks I wear , my breathe and a new home with @allynicolopoulos And finished with a lifetime PR Deadlift of 205kgs and Back squat of 150kg Thanks to everyone that has been a part of this year, the journey isn’t over, it’s just begun @sorinex_deadcember @sorinex_squatober @mckimdaniel @penandpaperstrengthapp

13.01.2022 NEWS FLASH Hey Team It’s Coach Cam here ... I’d like to announce an addition to your regular broadcast: Hot Tip Tuesday Every Tuesday I’ll be answering questions posed to me, by you, from the previous week Topics will include nutrition, lifestyle, fitness, general health and wellbeing If you have any specific questions you’d like answered slide into my DMs Get ready for Coach Cams Hot tip #fitness #fitnessmotivation #nutrition #healthylifestyle

13.01.2022 Hey Team and Welcome to Workout Wednesday Today’s workout of the day (WOD) is called Hindsight The year is 2020 and what a year it has been, looking back we can hopefully make sense of everything that has gone on in the world and within ourselves ... And looking back I hope we can see a better built booty!!! HINDSIGHT 2020 2000m Run/Row At the start of each 400m perform 20 walking lunges This is a great finisher to Leg day, perform plyometric lunges if your sport is more power specific, step ups if lunges are a problem exercise for you or substitute a bike for lower impact on the knees Post time to comments Model : @vunna28 #fitness #crossfit #running #booty #healthylifestyle

12.01.2022 Monday Motivation Hey Team, It’s Coach Cam ... Another start to the week and everyone is motivated on a Monday Now motivation is a great feeling and it’s needed to start the journey on any new fitness, wellness or dietary path, but it isn’t going to keep you on track What you need is a method to your madness, a way to keep the momentum moving forward And that comes down to discipline of habit over the distraction of inconvenience , there is never a perfect time to start so start now If you’d like help getting back on track send me a DM and let’s build your Program of Progress #fitness #diet #bodybuilding #sleep #plan #motivation #fitstagram #fitnessjourney

10.01.2022 Sound ON Hey Team, It’s Coach Cam here with one of my hot tips to boost your immune system... After completing the 5 week Breathing course hosted by @powerofthebreath and @theyogapodsydney I was lucky enough to jump into their chest freezer for a 2 minute immersion This was just after coming back from my weekend away with @johannesegberts and the @breathless_expeditions crew It doesn’t get easier the 2nd time, the water stings, your feet go numb and your chattering teeth are only deafened by the shivering going on through your whole body And then the calm and the warm The experience was made easier by super-oxygenating the blood with some breathe work beforehand, thank you @deanogladstone Start slowly with a cold shower, 60 seconds at the end of your shower and add 15 seconds every week To quote @bedroskeuilian fuel the Beast to quieten the bitch Keep growling team #wimhoff #breathe #icebath #coldexposure

10.01.2022 Hey Team, Coach Cam here A few of my clients have asked for some extra help to shed some corona kilos!!I have just been into @asndarlinghurst and spoken to the man of nutrition himself, @osmarjuniorsportnutritionist Junior recommends that in addition to a calorie controlled diet strength training and a few weekly HIIT sessions supplementing with @evolve_nutrition_ PYRO stacked with Carnitine RX will improve your fat burning potential during the ...day, and even while in bed... sleeping... or not Head into the store for all your supplement supplies and let’s use the winter to get those summer bods ready!! Ciao #fitness #motivation #supplements #asnfuelled #fatloss

09.01.2022 Throwback Thursday That time I came 26th in the NSw sectionals of the Crossfit Regionals held at @crossfitnewcastle Years ahead of his time @darrencoughlan introduced Dumbell swings and Ring Push ups to keep the Crossfit frothers at bay ... The Regional was then held at iconic Randwick Racecourse were I still remember an amazing 1RM Thruster at the Masters station by Kevin @lynne_knapman #crossfit #thecrossfitgames #nipples @thecrossfitgamess

09.01.2022 WORKOUT WEDNESDAY The ‘RONA’ 19 minutes of work... 6 rounds of 3 minute EMOMs 1St Minute 19 Push ups 2nd Minute 19 Crunches 3rd Minute 19 Air Squats 19th Minute Finish with 19 Burpees Every minute on the minute (EMOM) - a great way to practice technique or form eg 3 squat cleans @ 60% 1RM - mix up an upper and lower body movement to get a lot of work done in a circuit fashion eg push ups and squats Hold onto a fast pace and scale back the range of motion or complexity of your movements to maintain your high intensity Check out my stories for the Advanced, Intermediate and Beginner movement options #fitness #crossfit #therona #emom #hiit

08.01.2022 Throwback Thursday Reflecting on that time 3 years ago when I put on an Evening of Striptease and fundraising at the Midnight Shift @universalsydney It all started with a 12 week fitness program, 3 hours a week dance and striptease choreography c/o @yvonneglaycy, who taught us 4 routines, I helped everyone lose a combined 15kgs and raised $5000 for @blackdoginst ... #manuptostripdown @djdougjames @teamm8 @wearethefreedomstore

08.01.2022 Technique Tuesday Step ups to start the session to keep up my strength after @sorinex_squatober Taking some time off barbell leg work to decompress the spine for a few weeks ... And feeling like a fat slob during these 500m intervals 1 1:55:5 2 2:04:3 3 2:01:3 4 1:53:6 5 1:52:6 Rest was two minutes between intervals I found that in my first 3 intervals my stroke rate was 27,26,28 per minute In my forth and fifth intervals I pulled fir 1 second and glided back in over 3 seconds This allowed me to maximise the power with each pull and reduce my energy expenditure @concept2au @rocktapeaustralia

05.01.2022 Metcon Monday Was chatting to a fellow Coach and he was wondering what a Metcon was... And I pondered before answering... It stands for metabolic conditioning So, what is Metabolic conditioning? It is a way to train the 3 ways of creating muscular energy in the body, in a fashion that will improve and make it easier for you to access these energetic pathways in your sport or daily life Some examples are - throwing a medicine ball to increase your 1RM Bench - Vertical Jump to improve your 1RM squat - Max repetition push ups in 2 minutes to improve your boxing punch endurance - 5 x 1 km intervals on the @concept2au rower to help with your 5km row speed - Performing 5 chin ups, 10 Push ups and 15 squats continuously for 20 minutes to test your bodies overall muscular endurance Send me a DM if you would like to figure out how your training can help impact your sport, lifestyle or general bad-assery for the better #bodybuilding #crossfit #metcon #fitness #endurance #power #speed #strength

05.01.2022 Transformation Tuesday Shout out to the boys of my MARDI Stars program a few years ago... Coming off a festive Christmas Season straight into an 8 week Program the boys put in an amazing effort to put on a total of 6 kgs of Muscle and lose 13 kgs of fat If you want to make your staycation sizzle this Christmas send me a DM and let’s get this party started @drchrissyg @whereisyansen @fahadhamid5 @bene.hernandez #mardistars #mardigras #mardigras2020

04.01.2022 Hey Team, It’s Coach Cam here It’s the start of another week and almost the start of another month. ... Not sure about you guys, but to be brutally honest, my training is lagging, my motivation is pretty blah, and I can’t be f’ed pushing through another workout half assed So, I have enlisted the help of @osmarjuniorsportnutritionist at @asndarlinghurst to get my nutrition on point so I can lead a healthier life and recover adequately while #kneebending for @sorinex_squatober Join me on SQUATober 1st for a month of #liftingheavy and #eatingthick and follow my progress with @osmarjuniorsportnutritionist Stay tuned Ciao (for now) #asnfuelled #squatober @penandpaperstrengthapp #fitness #fitnessjourney #fitnessmotivation #nutrition #movement #lifestyle

04.01.2022 Excited to announce that we have @blackwoodpantry on board for our end of Program party early August Dan has also graciously provided the lucky winner of my Booty Camp a voucher for the Restaurant Remember to try their Morning Glory, ... by the smile on Dans face it tastes delicious See more

04.01.2022 Thank you to all the men in my life You make it richer just by being you This years International Mens Day theme is Leading by example ... Leadership can be a hard quality to define. It is about doing the thing when it needs getting done, having emotional intelligence with a rational mind, collaboration over competition, empowerment through delegation and support with direction Do you have any other qualities you would like to add regarding Men leading by example ?! #masculinity #menswork #men @international_mens_day

03.01.2022 Hey Team It’s Coach Cam here for Hot Tip Tuesday ... With a 57 %vote for a Training tip I am going to bring you a favourite Set/rep scheme of mine from Charles Poliquin @poliquingroup The Set/Rep scheme is 5 sets of 6/12/24 repetitions, dropping the weight of the movement by 50% every time, resting 2 minutes between sets An example is performing 6 repetitions of an 80kg Benchpress, immediately stripping the weight back to 40kg and performing 12 repetitions and then dropping the weight to 20kgs for a final burning set of 24 reps A great way to save time is to superset a Push movement like the Bench Press with a Pull Movement like the Lat Pulldown, during that 2 minutes rest With proper time under tension the reason this is so effective for muscle growth is that it recruits all the muscle fibres to get the job done If you’d like to find out how to incorporate this into your training week send me a DM #fitness #bodybuilding #swolepatrol #gainstrain

03.01.2022 Kristy from @alphabuds has been a part of my @johnnybigg family for a few years now and decided to start training with me recently At 34 years young Kristy knew the value of health and well being and the need to stay fit and nourished during pregnancy. Kristys goal is to maintain a healthy-ish weight and de-stress from the high stakes role as Product Developer/ Designer for one of Australia’s leading fashion brands ... Coming from a sport background of OZ tag and a lover of Deadlift and leg press at 5 months pregnant her favourite exercise is now sleep Big ups to all the Mums out there #mum #motherhood #fitness #wellness @australian.oztag @asn_fuelled @piratelifebeer #tooshy

02.01.2022 Hey Team, It’s Coach Cam again Today’s warm up and activation was c/o @emmlyon from @imovephysiotherapy ... My strength piece was 5x5 Deadlifts, last set was 150kg and felt heavy AF Here is today’s final Hypertrophy set, a super set on the leg press, five plates down to 1 plate per side Then the posterior chain c/o @bretcontreras1 and the #whitesockcrew Check out the stories above for my 2 Burn out couplets PS I purchased these amazing @reebokau NANOs before @allynicolopoulos did #fitness #bodybuilding #gym #legday @fitnessplaygroundaus

01.01.2022 A 5 minute mobility piece to start or end your day Helping the hips, back and shoulders re-align

01.01.2022 That uppercut come from next Wednesday?! Ruth has been a part of my fitness life for a few ears and decided to jump into my Surry Hills BootCamp during lockdown Living in the inner city, Ruth manages a few @airbnb clients, is the Mother of two teenagers and enjoys a pescatarian diet ... Having just discovered a passion for boxing Roth’s enthusiasm is only matched by her devastating uppercut Adding some weights to her training has given her a new found challenge and confidence to handle anything that comes her way Enjoying spending time with her family Ruth is happy to dispense @settlersofcatan tips and tricks she has acquired during this time of closure and separation #asnfuelled @asndarlinghurst @brixdistillers @reebokau