Divergent Fitness in Umina Beach, New South Wales | Fitness boot camp

Divergent Fitness

Locality: Umina Beach, New South Wales

Phone: +61 423 657 069

Address: west street 2257 Umina Beach, NSW, Australia

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25.01.2022 PRE EXERCISE ROUTINE for the bench press! How to get the most out of your lifts? Prime the body for the lift specific movement Explanation of movements shown in the video:... 1. thoraxic mobilisation In the bench press (comp variation) the goals is to move as much weight from point A to point B so by extending as much as we can through the thoraxic spine we can decrease the range of motion (ROM) of the lift making it easier for the muscle. Actively performing this mobility drill is Also great because of the relationship it has with the coupled movement of our shoulder blade (scapula) (retracted and depressed) for the bench press. 2. Banded External rotation This movement is primarily for the external rotators , to warm them up and ready to be used under a heavy load. External rotation of the arms (humerus) is a coupled movement of retraction and depression of the scapula but also helps to keep the lats engaged throughout the lift for stability and force production. 3. foam roller squeeze This exercise is primarily is done at 90-100% effort to wake up the muscle fibres in the chest and our central nervous system (CNS) We also use the cues, turn your thumbs in to get a full contraction of the chest and to warm up the internal rotators for better shoulder stability throughout the lift. 4. Banded Kneeling lat pulldown This is done unilaterally to take advantage of the bigger stretch through the lats as nat reaches over and for greater focus of the squeeze. As said before the lats play an important role for the bench press so making sure they are properly warmed up is key Notice she is also in a position where we are stretching her hip flexors (iliopsoas) unilaterally Now this is optional but knowing my lifters, I know that nats hip flors are tight and the positional demands of the lift requires a good amount of hip extension so this just makes sense and we can kill two birds with one stone. REST IN THE COMMENTS BELOW

24.01.2022 PRE EXERCISE ROUTINE And no I don’t mean do 5 minutes on the tread mill then stretch You have to take consideration of the context of your training... Is it for strength? Hypertrophy? Conditioning? My advice for theses training methods: STRENGTH * activate and wake up your Central nervous system and your core * warm up the main joints, the primary and secondary muscles that are involved in the lift/s * practice diaphragmatic breathing (big belly breaths) this helps create the cylinder effect of bracing by having an outward compression from your breath and inward compression from your abdominal wall HYPERTROPHY * activate the muscle group/s your training with light weights and focus on blood flow and mind muscle connection * mobility and dynamic stretching drills to ensure you have the best possible range of motion for the lifts * mental preparation to push most sets close to failure CONDITIONING * This varies depending on your program or choice of conditioning * My general rule of thumb is number 1 joint mobility drills and number 2 is to do the exercise/s at 50% for 1-3 mins and then increase Your pre exercise routine protocol should prime your body for the workout that it is about to do, this can also be looked at as a prehab routine. This will maximise your training potential and help prevent injury If you are ready to level up tour training and have someone in your corner come join my team - - - - - - #fitness #personaltrainer #gym #motivation #shred #gains #weights #bodybuilding #fit #fitfam #physique #life #instalife #instafit #instafitness #instapic #picoftheday #instabodybuilding #bodybuildingmotivation #health #athlete #aesthetic #muscle #flex #fit #caoching #sportsspecific #strengthamdconditioning #strengthcoach #hypertrophy

24.01.2022 GET BACK ON THE WAGON! It’s okay to fall off, everyone does it every now and then but as soon as you do, you have a choice whether to get back on or stay off If the task your trying to achieve is to overwhelming for you don’t be Afraid to ask for support! Sometimes we a lot closer than we think we just need other people to be in our corner supporting our choices... You only fail if you give up Here are some of my tips to help internal momentum and motivation Now also offering online coaching! DM to secure of consult or email [email protected]

24.01.2022 WHY I PREACH INNER WORK What do bulking/cutting 10weekprogram bootysculpting 5rmbench All have in common?... They all require change in behaviour if you are new to them and to get good at them it requires you to follow and to be consistent with particular behavioural patterns which build towards the goal Sound simple right? Just do as I say and you get what you want. WRONG (we’ll not for all) But for most people it’s just not that simple there is internal barriers which stop them from achieving what they set out to do this is called self sabotage. And it’s driven by childhood traumas, past conditioning, negative filters, scarcity mindset and so on and so on. The absolute key to following a PROGRAM is to rewire your mindset to be able to follow a program This is where I know I separate myself from other coaches and how my community is different, we not only work on fitness goals but we also work on our personal development If you think you would be the right fit for this environment and need some extra support don’t hesitate to send me a message - - - - - - #fitness #personaltrainer #gym #motivation #shred #gains #weights #bodybuilding #fit #fitfam #physique #life #instalife #instafit #instafitness #instapic #picoftheday #instabodybuilding #bodybuildingmotivation #health #athlete #aesthetic #muscle #flex #fit #caoching #sportsspecific #strengthamdconditioning #strengthcoach #hypertrophy

23.01.2022 DONT CHOOSE NORMAL CHOOSE HEALTHY & HAPPY Meditation is not just for hippies and gurus working on 4 hours sleep is not something to be proud off needing to social drink everytime you go out is not only ruining your liver it’s also ruining your mental health and social skills... prioritising yourself to recharge is not selfish having 3-4 coffees addiction to phones is real for most people - - - - - - #fitness #personaltrainer #gym #motivation #shred #gains #weights #bodybuilding #fit #fitfam #physique #life #instalife #instafit #instafitness #instapic #picoftheday #instabodybuilding #bodybuildingmotivation #health #athlete #aesthetic #muscle #flex #fit #caoching #sportsspecific #strengthamdconditioning #strengthcoach #hypertrophy

21.01.2022 OUTCOME VS JOURNEY The outcome is glorified through stories. From the people that we want to hear it from, but have you tried listening to everyone? even from the people that you don’t want to hear it from Have you ever wondered why people go through a mid life crisis?... Why people get to their destination and are still missing fulfilment? Because it’s not at the destination that we find the answers it’s through the process and the journey. For me work and training are just two vehicles to help get me to my destination my idea of a perfect lifestyle but I make sure that both align with my values, passion and they teaches me lessons that will later serve me. Getting to my destination is inevitable, what’s in the way is time, knowledge and experience why would I rush to get there, when I know that this current Gary isn’t worth having that yet and is not ready for the physical, mental and emotional demands. To become the Gary that is ready for that lifestyle I need to focus on the journey the good and the bad which will help me to build my character through the failures and lessons. You will only reach your ultimate destination when you convince yourself that you are deserving and ready. Which you find out through the journey!

20.01.2022 OUT WITH THE BULLSH!T IN WITH THE GOOD SH!T Get the basics right and they will be more than good enough! The fact that people will try anything else but the basics an opt out for the easiest options show what they are really afraid off and that is showing up for themselves... But guess what the easy options only work if you are doing the basics, so you may as well save your time and money and just do the basics The key is to make the process enjoyable and to have the right level of support for your journey You can’t out train a bad recovery protocol For coaching DM Or email [email protected] - - - - - - #fitness #personaltrainer #gym #motivation #shred #gains #weights #bodybuilding #fit #fitfam #physique #life #instalife #instafit #instafitness #instapic #picoftheday #instabodybuilding #bodybuildingmotivation #health #athlete #aesthetic #muscle #flex #fit #caoching #sportsspecific #strengthamdconditioning #strengthcoach #hypertrophy

19.01.2022 CHALLENGE YOUR CORE Here is a little core burner we use at team divergent, performed by the lovely @helenaaubreyx Cues:... engage your core before moving your limbs breathe and brace before the movement twist with your torso Or sternum and not your arms keep your hips stable throughout the whole movement You can regress this movement by breaking it down and performing one aspect of the exercise first and then adding the next or you could progress by using a thicker band, moving further away and/or adding more reps - - - - - - #fitness #personaltrainer #gym #motivation #shred #gains #weights #bodybuilding #fit #fitfam #physique #life #instalife #instafit #instafitness #instapic #picoftheday #instabodybuilding #bodybuildingmotivation #health #athlete #aesthetic #muscle #flex #fit #caoching #sportsspecific #strengthamdconditioning #strengthcoach #hypertrophy

18.01.2022 DIFFERENT TRAINING STYLES Do you walk in the gym with intention or without a clue on what to do? Tips for this:... 1) know your fitness goal 2) know the different training styles and what they can help with 3) make your workouts enjoyable and consistent - - - - - - #fitness #personaltrainer #gym #motivation #shred #gains #weights #bodybuilding #fit #fitfam #physique #life #instalife #instafit #instafitness #instapic #picoftheday #instabodybuilding #bodybuildingmotivation #health #athlete #aesthetic #muscle #flex #fit #caoching #sportsspecific #strengthamdconditioning #strengthcoach #hypertrophy

18.01.2022 Stimulus is obviously very important but we don’t need such an in-depth knowledge about stimulus to create a need for a physical adaptation. Specially if your someone new to training where you can get a lot of benefits and gain from baseline programming. Although If your recovery protocol is not good enough for your current situation then your ability to recover will be poor, resulting in negative adaptation. ... being run down physically and mentally prone to injuries lack of progression Loss of motivation As a coach one of the first things that I do when taking someone on is to evaluate their current state and find out where the are physically and mentally. This allows me to build their program out with the idea of them being able to handle the load and being able to have a positive adaptation. which varies from person to person and is dependant on other life stressors and theyre ability to take on another form of stress ie: traning Take away message is: stop being obsessed with programming and jumping from coach to coach trying to get more and more advanced training programs. Instead work on your recovery protocol. PS: I don’t believe in over training, to me it’s under recovering 2 Coaching spots available now! DM email [email protected] To book your consultation TODAY Photo credit @hypertrophycoach

17.01.2022 UNDERSTANDING MOTIVATION You all know how much I preach discipline as it is the fuel to your car.. but there’s nothing wrong with with hitting the boost button motivation every once in awhile to gain more momentum But if you use this backwards and opt for the boost first, you will only get so far then the car will fully stop because you are out of fuel... Who else is starting 2021 in a great mindset - - - - - - #fitness #personaltrainer #gym #motivation #shred #gains #weights #bodybuilding #fit #fitfam #physique #life #instalife #instafit #instafitness #instapic #picoftheday #instabodybuilding #bodybuildingmotivation #health #athlete #aesthetic #muscle #flex #fit #caoching #sportsspecific #strengthamdconditioning #strengthcoach #hypertrophy

16.01.2022 CLIENT SPOTLIGHT @_danlespaul_ has just finished his gaining phase PB on all lifts... 15kg weight increase new skills/technique acquired more and more confident each day has lost love for pasta Pleasure working with people like dan who give it 100% effort, he has started his cutting phase so watch this space - - - - - - #fitness #personaltrainer #gym #motivation #shred #gains #weights #bodybuilding #fit #fitfam #physique #life #instalife #instafit #instafitness #instapic #picoftheday #instabodybuilding #bodybuildingmotivation #health #athlete #aesthetic #muscle #flex #fit #caoching #sportsspecific #strengthamdconditioning #strengthcoach #hypertrophy

15.01.2022 DOING WHAT WE LOVE! Fun bootcamp with my good friend @jdhf_coaching Thanks for everyone who came... @corey.fx - - - - - - #fitness #personaltrainer #gym #motivation #shred #gains #weights #bodybuilding #fit #fitfam #physique #life #instalife #instafit #instafitness #instapic #picoftheday #instabodybuilding #bodybuildingmotivation #health #athlete #aesthetic #muscle #flex #fit #caoching #sportsspecific #strengthamdconditioning #strengthcoach #hypertrophy

15.01.2022 PLYOMETRICS & EXPLOSIVE WORK This type of training is great for field based athletes and anyone else looking to create a strong/resilient physique This type of training is also a great way of conditioning and to burn off those extra calories rather than the traditional boring way (the treadmill)... Plyos in conjunction with strength training helps develop motor neuron pathways that enhance our brain-body coordination during functional movements. The neural adaptations people undergo refers to the brain's ability to recruit muscle fibres to contract and produce a particular movement and to apply and absorb power in training and/or everyday life. Resulting in a physique that is less prone to injuries Want to know more how this style of training can benefit you don’t hesitate to give me a message! - - - - - - #fitness #personaltrainer #gym #motivation #shred #gains #weights #bodybuilding #fit #fitfam #physique #life #instalife #instafit #instafitness #instapic #picoftheday #instabodybuilding #bodybuildingmotivation #health #athlete #aesthetic #muscle #flex #fit #caoching #sportsspecific #strengthamdconditioning #strengthcoach #hypertrophy

14.01.2022 SELF-SABOTAGE In my experience this is one of the biggest factor that plays out, on why people can not achieve results Whether it be for, personal growth, business, relationships, health and well being...... A lot of us can get caught up in blaming external factors on why you have not achieved it, yet there is no one else to blame other than ourselves My advice: 1) get clear on what your SELF-SABOTAGE is be aware of it 2) take full responsibility and ownership 3) make a plan on how to fix/manage it 4) surround yourself with as much support abs like minded people 5) do the inner work that is required for you to grow mentally to be able to handle tougher challenges In most cases it’s not the plan that fails us but our ability to stay consistent and follow that plan - - - - - - #fitness #personaltrainer #gym #motivation #shred #gains #weights #bodybuilding #fit #fitfam #physique #life #instalife #instafit #instafitness #instapic #picoftheday #instabodybuilding #bodybuildingmotivation #health #athlete #aesthetic #muscle #flex #fit #caoching #sportsspecific #strengthamdconditioning #strengthcoach #hypertrophy

13.01.2022 BOOTCAMP! Yes you read right.. FOR FREE Let us show you how we like to get strong and burn some calories while having fun... WHERE? Umina beach WHEN? 7am 6th of sept Want more info? give us a message! @jdhf_coaching

13.01.2022 RDL TECHNIQUE This exercise is predominantly to target the posterior chain It is a great exercise to learn a hinge pattern but to also keep the core tight, which is our main context in this lift for Helena... In the video I explain briefly what I think are some of the main cues that everyone can take value from but again remember cues are very individualised depending on what the athlete/client brings to the table First voice over video and plenty more to come Coach Gaz xx

12.01.2022 PLANT YOUR SEEDS If not now then when? We all know how quickly time can get away on us and that there is nothing worse than regret Start planting your little seeds now and water them everyday because there will never be a perfect time, there will always be excuses and distractions around... But when a time comes when your feeling mentally stronger and physically energised enough to start the seeds have already been planted and watered daily (habits) and the plant will now be ready to boom (your execution) with a stronger root system (mindset) and with the intention of consistent growth To many this video is just me lifting some weights but in reality there’s an accumulation of daily habits that I do to get me into a position to be able to move how I move, feel how I feel and think how I think Though this game never stops and there’s always an opportunity to get better so start now and thank yourself sooner rather than later - - - - - - #fitness #personaltrainer #gym #motivation #shred #gains #weights #bodybuilding #fit #fitfam #physique #life #instalife #instafit #instafitness #instapic #picoftheday #instabodybuilding #bodybuildingmotivation #health #athlete #aesthetic #muscle #flex #fit #caoching #sportsspecific #strengthamdconditioning #strengthcoach #hypertrophy

11.01.2022 FEEING STATE How aware are you of your feelings and do they control you or can you control them? We don’t act based on logic and reason we act on feeling... So why is this important? As adults it is our responsibility to acknowledge that not all things that feel bad are bad and not all things that feel good are good For example: if someone has never had a routine of eating nutrition whole foods before then getting them to adjust their lifestyle/ follow a nutrition plan may be more difficult than you think, because they are conditioned to eat processed foods when ever they want so doing anything against that conditioning is going to feel uncomfortable and bad therefore the subconscious mind will want to revert back to what is normal and feels good resulting in self sabotage So how do we get around this? Few tips: 1) connect to a feeling that you would achieve if your goal was accomplished and every time you are about to self sabotage realise that you are delaying this feeling of happiness and success. 2) identify and be aware of when the inner child voice is telling you to just eat the cake (self sabotage) and stand up to it. Take it on as a challenge to respect yourself and honour your word 3) remember most cases of self sabotage when it comes to food happens when people emotionally eat this means it’s feeling your after not food, so find something else that makes you happy and pursue that. 4) keeping yourself happy in all aspects of health (mental, spiritual, emotional and physical) will fuel one another This example was for adjusting someone’s eating habits but this will work for anything else that you want to apply to your life! Start taking ownership of your feelings, start taking ownership of your life - - - - - - #fitness #personaltrainer #gym #motivation #shred #gains #weights #bodybuilding #fit #fitfam #physique #life #instalife #instafit #instafitness #instapic #picoftheday #instabodybuilding #bodybuildingmotivation #health #athlete #aesthetic #muscle #flex #fit #caoching #sportsspecific #strengthamdconditioning #strengthcoach #hypertrophy

10.01.2022 NUTRITION BASICS First of all I want to express how complex yet basic nutrition can be dependant on goals and context. This topic is not black and white what could be good for one person may not be so good for another... The key to this topic is to have your End in mind YOUR CONTEXT, then to get educated in nutrition and pick what works for you This will take time, so be patient It will take trial and error, so have fun This is a game that never ends and you will find yourself continuously learning and adapting but once you get the basics and understand the fundamentals you can live a healthy lifestyle and achieve certain performance/ physique goals you may have - - - - - - #fitness #personaltrainer #gym #motivation #shred #gains #weights #bodybuilding #fit #fitfam #physique #life #instalife #instafit #instafitness #instapic #picoftheday #instabodybuilding #bodybuildingmotivation #health #athlete #aesthetic #muscle #flex #fit #caoching #sportsspecific #strengthamdconditioning #strengthcoach #hypertrophy

09.01.2022 THE BENEFITS IN CONTEXT Gym: Core stability/ intra abdominal pressure (cylinder effect of bracing) great supply of oxygenated blood to the working muscles... Physiological changes, anxiety & stress: How it effects nervous system, sympathetic and parasympathetic states lowering the harmful effects of cortisol on your body Spine mobility: Coupled relation with flexion and extension, more blood flow to vertebrae (restorative) less chance of kyphosis + related injuries - - - - - - #fitness #personaltrainer #gym #motivation #shred #gains #weights #bodybuilding #fit #fitfam #physique #life #instalife #instafit #instafitness #instapic #picoftheday #instabodybuilding #bodybuildingmotivation #health #athlete #aesthetic #muscle #flex #fit #caoching #sportsspecific #strengthamdconditioning #strengthcoach #hypertrophy

09.01.2022 For someone just starting their fitness journey My two cents for the aspiring young athlete, mumma of 2 wanting to get her pre pregnancy body back, the tradie who is done with pies and V cans and anyone else who is ready to change their habits to become a better version of themselves This industry can be a very confusing one with a lot of information being thrown at you (including this one)... But personally I don’t think there is a right or wrong way to do things because it is solely dependent on everyone’s perspective of what is right and what is wrong. Although being in the industry from an athlete to a coach for 6+ years has taught me a few things along the way * choose high quality whole foods FIRST * count macros and calories LATER * focus on the fundamental and basic lifts FIRST * focus on all the fancy tricky lifts LATER * get your recovery protocol on point FIRST * utilise supplements LATER * Seek a coach for advice and help FIRST * Llisten to bro science LATER * follow the high road (where you do everything that goes well with your body ,makes you feel good and keeps you healthy) FIRST * follow the low road (the quick fix and utilises practices that goes against your body) NEVER - - - - - - #fitness #personaltrainer #gym #motivation #shred #gains #weights #bodybuilding #fit #fitfam #physique #life #instalife #instafit #instafitness #instapic #picoftheday #instabodybuilding #bodybuildingmotivation #health #athlete #aesthetic #muscle #flex #fit #caoching #sportsspecific #strengthamdconditioning #strengthcoach #hypertrophy

07.01.2022 FOOD BASICS: swipe Basics to help the average joe understand how to eat and nourish their body If this helped pls share and I will do more content like this - - -... - - - #fitness #personaltrainer #gym #motivation #shred #gains #weights #bodybuilding #fit #fitfam #physique #life #instalife #instafit #instafitness #instapic #picoftheday #instabodybuilding #bodybuildingmotivation #health #athlete #aesthetic #muscle #flex #fit #caoching #sportsspecific #strengthamdconditioning #strengthcoach #hypertrophy See more

07.01.2022 you have more control of your life than you think Stop playing the victim role and start owning your power back! coaching spots available now! ... DM to secure a consult See more

05.01.2022 STAY ACTIVE, STAY HEALTHY AND HAVE FUN Happy long weekend! @jdhf_coaching

05.01.2022 one of my favourite types of sessions are sessions where I come at it from the most positive and healthy competitiveness of versing self. It’s me vs me and I will never lose Coming at it with the attitude that I can/will and not, what if I don’t/can’t A place of inspiration not desperation... To enjoy and appreciate my body’s capability’s and movement and focusing what I can do, not what I can’t Your external image is an expression of your internal world/thoughts. So work on your inner self and your outer self will follow Have a good weekend guys - - - - - - #fitness #personaltrainer #gym #motivation #shred #gains #weights #bodybuilding #fit #fitfam #physique #life #instalife #instafit #instafitness #instapic #picoftheday #instabodybuilding #bodybuildingmotivation #health #athlete #aesthetic #muscle #flex #fit #caoching #sportsspecific #strengthamdconditioning #strengthcoach #hypertrophy

05.01.2022 RECONDITION YOUR HABITS A house is laid brick by brick to build a strong base: as cliche as that saying goes it is a good belief system to adopt when it comes to chasing your goals Master the little daily habits that make up your end goal... learn to enjoy them practice them with like minded others celebrate your little wins This is how you win in 2021 My team are gearing up for a big 2021 of success stories and achievements if you want to be a part of it we would love to have you! #teamdivergent

05.01.2022 With the light starting to appear at the end of the tunnel this is a perfect opportunity to reflect on our time,experience and take away points during this pandemic. Some people would have seen the opportunity over the challenge and made choices to see the positives: more time to practice self love/care... free courses online for personal/ professional growth done things around the house spent more quality time time with loved ones achieve their personal/fitness goals Whereas others made the choice to see the challenge over the opportunity and leaned into fear and away from faith. This causes inaction and lack of momentum. Now when we are in that state of fear everything becomes unclear and it can be hard to get yourself out of this headspace. My first advice would be to first don’t make yourself feel worse about the situation, accept it for what it is and make a choice that now it’s time to move forward My second advice would be to not do it alone, find someone to do it with and to stay accountable because it will not be easy and it will take courage My last advice would be to get excited and have the right attitude because this challenge is about to be lifted and there is a mountain of opportunities coming our way and the best version of you is waiting on the other side! For coaching please send DM Or email [email protected] - - - - - - #fitness #personaltrainer #gym #motivation #shred #gains #weights #bodybuilding #fit #fitfam #physique #life #instalife #instafit #instafitness #instapic #picoftheday #instabodybuilding #bodybuildingmotivation #health #athlete #aesthetic #muscle #flex #fit #caoching #sportsspecific #strengthamdconditioning #strengthcoach #hypertrophy

04.01.2022 WIN THE MORNING WIN THE DAY I have had many conversations with clients about the strategies they have used to propel forward in life and just about anyone will try to do every other thing but these 6 simple steps WHY?!... With my self experience and helping clients iv learnt that it comes down to 3 main reasons CONDITIONING it isn’t normal to them so they approach it with one foot in and one foot out talking themselves out of it before even giving it a chance TIME POOR people just don’t make the time for it, when good at this practice it still may take over 2 hours to complete all 6 steps. But the reward that comes with it is worth the time LACK OF COURAGE all these steps can be scary for some people and sometimes it takes a great deal of courage to step right into such a confronting practice Give these steps a go and WAKE UP with intention, clarity, energy and fulfilment! - - - - - - #fitness #personaltrainer #gym #motivation #shred #gains #weights #bodybuilding #fit #fitfam #physique #life #instalife #instafit #instafitness #instapic #picoftheday #instabodybuilding #bodybuildingmotivation #health #athlete #aesthetic #muscle #flex #fit #caoching #sportsspecific #strengthamdconditioning #strengthcoach #hypertrophy

04.01.2022 KEY WORDS follow each steps in that exact order Yes a lot of methods work but this method is best for sustainable and healthy results -... - - - - - #fitness #personaltrainer #gym #motivation #shred #gains #weights #bodybuilding #fit #fitfam #physique #life #instalife #instafit #instafitness #instapic #picoftheday #instabodybuilding #bodybuildingmotivation #health #athlete #aesthetic #muscle #flex #fit #caoching #sportsspecific #strengthamdconditioning #strengthcoach #hypertrophy