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Elite Fitness Coaching

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25.01.2022 When your training partner rolls in late, can see you train and thinks they don't need this shit in thier life! #trainingday #trainingpartner #daughter #future #futurelifter #commitment #fullbodyworkout #fullbody #gymlife #gym #bodybuilding #fit #fitspo #fitness #strong #strength #summer #sweat #loveit #power #healthylifestyle #health #food #nutrition #elite

25.01.2022 One of the most overlooked aspects of training. _ This is typical amongst new trainees hitting the gym for the first time. It's new, its exciting, you feel great, the changes are happening quickly and you're progressing through the weight stacks every session..... So all you want to do is find excuses to do more right? I get it, but.... _ If you're progressing doing 2 or 3 sessions a week, why would you want to do 4 or 5 when there's no need too? Believe me, the time will com...e when more work is needed, as it will be the only way to keep progressing. So its important to leave room for improvement. _ There is no logical sence in skipping from 1, straight to 100. Your aim should be to get to 100 as slowly as possible over time. Picking up as much progression as possible on the way through.... you can certainly try going straight to 100, but where to after that? And what have you missed out on along the way? #training #train #fitness #physique #development #fatloss #muscle #coaching #fitspo #fit #bodybuilding #gym #gymlife #strong #strength #muscle #coaching #motivation #power #nutrition #health #personaltrainer #progression #lift #diet

24.01.2022 Congrats to my client Manav who has been able to achieve some amazing results over the past 6 months. Down over 30 kgs during that time. * By no means and end result, but this is an important milestone, as its the first time he has been under 100kgs in many years. * Manav began with me at 130kgs and now sits at around 98kg. His determination, dedication, lifestyle and habbit changes are to be truly admired!... * Thanks for putting your trust in me. KEEP UP THE GREAT WORK! See more

24.01.2022 For those not sure how many days to train, there are many factors that come into play, some which are obvious and others not so... _ Training age - How long have you been training for? If you're relatively new to training or just beginning, there is no need to be training any more than probably 4 days at most. _ Training type - If you are planning on doing a heavy, low rep training program, recovery may need more priority as opposed to a program that may implement more high r...ep, metabolic training or a traditional hypertrophy program. _ Volume of work needed - The more experienced you get in the gym, the older your training age becomes..... as a consequence, the more volume you will likely need to progress. There's only so much we quality work we can do in a session, so spreading the load over more days is something to consider. _ Speed of recovery - if you are continually failing to recover from session to session, meaning you still feel beat up, then reducing days in the gym to allow for more rest and recovery is a good consideration. _ Physicality of your Job - unless you are a full time bodybuilder, this needs string consideration. If you're on you feet all day doing hard physical work, then your body can only take so much beating. This is especially true for someone new to training. As the body becomes adapted to a big work load over years, adding more training may be possible. _ Extra Activity apart from Work or Gym - if you play a sport, or have a physical hobby on top of work and training in the gym, you need to include it as part of your training week. Bottom line is this, there are reasons why people train 3, 4, 5 or 6 days, it has to fit in with a range of diffirent factors. So if you don't have the guidance, consider everything and start on the safer side of less. Less is often more. #coaching #personaltrainer #progression #tips #training #hardwork #physique #fitness #fit #fitspo #power #motivation #strong #strength #muscle #bodybuilding #body #lift #train #diet #power #motivation #health

23.01.2022 Never a big priority & neglected far too often. _ We've all experienced periods, be it a few days, a week or month, where the hours of sleep we've had has been less than optimal; and we've all learnt as a consequence, how poorly our bodies function during that time. We get colds, we forget things, think slower, move slower, lack energy, motivation etc. _ This is why sleep is super important, especially for those dieting for Fat loss. Poor sleep during a defecit, is pretty mu...ch like pushing shit up a hill. Dieting itself is stressful for the body and skipping on sleep only doubles down on it. Hormonal imbalances, such as high Cortisol levels, that can occour from constant high stress can impact Immune health, Inflamation, Insulin Levels, appetite etc.... _ Many people will have you believe that Fat loss is as simple as setting up a calorie defecit diet and thats all that matters. That is totally misleading. While it probably ranks at the top of the list in regards to importance, its only one piece of the puzzle. _ Sleep is a time for repair and restoration. So if your diet and training is on point and your're still having trouble achieving your goals, then looking closely at your sleep is the first place to start. Don't make the mistake of dismissing it as something that doesn't matter and has no impact, because studies show, it's a major player. To date, 7 to 9 hours of sleep a night is generally considered the most optimal range to maximize all benefits it brings. #sleep #health #healthy #bodybuilding #fit #fitness #fitspo #fitnessmotivation #gymlife #gym #personaltrainer #strong #strength #muscle #coaching #power #train #nutrition #bodygoals #physique #change #coaching

23.01.2022 There's nothing more annoying than niggles that interrupt your training. A hip complaint has put a lot of hip hinging exercises on the back burner, while a forearm complaint has meant no pushing or pulling..... Doesn't Leave much! BUT??? _ It doesn't mean you throw everything out the window, u find ways to work around the setbacks. You turn a negative into a positive. _ Yeah its shit I can't work the upperbody, but it's a well deserved rest for all the connective tissue, that... cops a beating all year round. It gives me time to work movements like the Hip Thrust. I've been able to progress this movement every single session. There's also been more time to train calves, which is something often neglected. _ Niggles and injury are part and parcel of training. Find a way around them until they're gone and get on with it. #hipthrust #legs #glutes #trainingday #train #fitness #physique #development #fitspo #fit #bodybuilding #power #motivation #strength #muscle #body #injury #gym #gymlife #strong #muscle #coach #elite #aesthetics

23.01.2022 When @optimumnutrition Whey is your best friend. #ON #optimumnutrition #whey #wheyprotein #protein #bodybuilding #fitness #fit #fitspo #nutrition #muscle #strong #strength #gym #gymlife

22.01.2022 One of the biggest myths still circling today, is that cardio should be used to lose weight and resistance training to gain weight and build muscle. While technically some aspects of that are true in the correct context; as a generality, it's pretty naive thinking. Unfortunately female's fall victim to this line of thinking much more often than males. Usually due to fear of gaining muscle and getting bulky; but seriously, how many woman in the gym, lifting weights, do you see... big and bulky like a male? You don't, biological make up doesnt allow for it. What you will see often however is a lean, strong and sculpted figure, something that is not achievable running the treadmill. Cardio does have its place and as a general form of healthy exercise.....it's great! Get out there and do some! However if you want to develop a body, actually change the way it looks, build some strength to make everyday activities easier......only resistance training will achieve this. I could go on forever! There are just too many pros and cons to list in a post! My blog - Why Resistance Training is far Superior to Aerobic Training goes into great detail to explain it all. I find it's a real eye opener for a lot of people. LINK IS IN THE BIO. #gym #gymlife #strong #strength #bodybuilding #body #lift #train #cardio #fitness #physique #development #fitlife #fit #fitspo #healthy #health #nutrition #diet #power #motivation #gains #goals

20.01.2022 Unfortunately, we have all been involved in conversations that discuss how good someone looked when they lost all that weight..... or how good someone looked on a holiday or for their wedding. _ People will always refer to the diet or training regime they were employing at the time, as the reason they were able to get in that shape. While technically that may be true, what they fail to realize, is that diet and training regime is also the reason they were never able to mainta...in the results. _ Anybody can do anything that's overly restrictive and taxing on the body for a short period of time.... that is just not a responsible and sustainable way to lose fat or maintain the fat loss. _ Be sure to implement a balanced and gradual process. If it all seems to hard, i recommend tracking calories for a period. It will get you familiar with food, whats in food and food amounts if anything else.... after gaining experience with your body and how to judge signs of hunger, lack of energy etc.... then by all means, try an approach of intuitive eating. _ These are the life skills we teach people at Elite Fitness Coaching, be sure to DM or send an email for any questions. #fatloss #transformation #bodybuilding #fitness #fitspo #fit #coach #coaching #personaltrainer #tip #diet #calories #macros #nutrition #food #muscle #strength #strong #power #lift #gym #gymlife #motivation #health #change #elite

20.01.2022 There's never a right or wrong time in life to begin training and look after yourself. Anyone can do it. #trainingpartner #daughter #curlsforthegirls #dumbells #lightweight #firstday #justdoit #gym #fitspo #fitness #fit #personaltrainer #strength #muscle #coaching #strong #motivation #power #flex #pose

17.01.2022 Its finally here, the new site is up and running and its been a long time in the making. Head over to www.elitefitnesscoaching.com.au or click the site link in the bio and check it out. You'll find information on what its all about, and services provided. A number of blogs that give you an idea of our stand point on the hottest issues in fitness, including carbs, weights v cardio, diffirences between fat loss v weight loss and much more.... You'll also find an exercise archi...ve with over 450 video demonstrations, avaliable to view for both clients and anyone just interested in having a look. If anyone has any questions about anything on the site, or even just a general question about their own diet or training, feel free to get in touch via email or by using the online enquirey form.......There's no such thing as a stupid question. #elitefitnesscoaching #training #diet #gym #coaching #nutrition #strength #fatloss #customized #resistancetraining #weightloss #weighttraining #healthyfood #healthylifestyle #healthy

17.01.2022 For a lot of people on a fat loss journey, eating out at restaurants or simply the thought of doing so, can cause a lot of anxiety. So much so, that the whole occasion of socializing with friends or family is not even fun. _ If that sounds like you, then be rest assured, there are a number of stratergies you can implement to make eating out fun again, without worrying about "blowing the diet" _ 1. Bank some calories - if you track calories, reduce your portion sizes throughou...t the day to ensure you have more for dinner time. _ 2. Smart food choices - again, if you track calories, stick to meals such as meat, fish, chicken and pasta dishes. These will be easy to guesstimate the portion sizes. Foods such as pizza and parmigiana, well good luck! There is absolutely no knowing what or how much of what is in there. _ 3. Over estimate fat calories - don't be fooled into thinking these are home made dishes. Restaurants are notorious for the large amounts of oil they use to make food tasty. So whatever you think may be in there, you can probably double it! _ 4. Side dishes - if its chips or veggies, be smart, take the veggies. If you insist on chips, order a side of veggies on top and start with those. They'll get you full and reduce the amount of chips you would have eaten. _ 5. Don't over eat - just because the plate is full with enough pasta to make up 3 of your usual servings, doesn't mean you need to eat it all. Eat until satisfied not until you are completley full or for the sake of emptying the plate. _ 6. Skip the desert - if you are in the early stages of losing fat or have a bit of a way to go, then unfortunately this is a no go zone for now. Have a coffee or sugar free drink instead. #tips #food #fun #nutrition #diet #calories #health #healthy #fatloss #muscle #coaching #personaltrainer #fitspo #power #motivation #strong #strength #muscle #fit #fitness #physique #bodybuilding #exercise #training #train #goals #lift #weightloss #gym #gymlife

15.01.2022 One of the many menu options I offer people in their diet plans.... Rice, Lentils, Beans, Corn, Capsicum, Kale, Broccoli and Spinach..... and the best part is not even how nutrient dense it is, but how Flexible it is! Sick of Rice? Sub it with Quinoa! Over the Beans? Use Chickpeas! Want to throw in diffirent veggies? Go for it! You can never eat too many veggies!.... Its endless! Be sure to check out the site, links in the bio, for custom meal plans and training programs. #nutrition #wholefoods #diet #dietfood #fatloss #physique #healthy #healthylifestyle #healthyfood #healthyrecipes #dietplan #nutrients #training #workout #workouts #weighttraining #resistancetraining #strong #strength #coaching #lifting

14.01.2022 Using the scale is not for everyone, it can cause an unnecessary amount of anxiety for people. However if you are someone who can park emotion to the side and use the scale as a tool, there is a valuable way it can be used. _ You will hear many people say "don't jump on the scale everyday, nothing changes in a day and all you will do is drive yourself mad" While that person is correct in regards to nothing substantial happening in a single day, you should in fact weigh yourse...lf daily if using the scale. _ Where people go wrong with weighing everyday is how they use the number that appears and when they weigh themselves. How much food you've eaten, what you've eaten, hydration levels etc... all play a part in what the scale reads, so it's important to weigh at the same time and under the same conditions everyday. In the morning, upon rising, wearing whatever you do or don't where to bed, is usually the time of day you will find your body in the most consistent state from day to day. _ The idea behind taking weight everyday is to work out the average for the week. This will give a much more accurate reading of what is truly going on. As you accumalate more weeks of average weight readings, you will see a fairly distinct pattern and be able to work out a weekly average weight gain or loss. If the average weight loss over time is too much, you know to increase calories. If you are looking to gain muscle and the rise in weight is too great, you will know to pull back slightly on calories. #personaltrainer #coaching #elite #nutrition #food #training #fit #fitness #fitspo #flex #scales #tools #goals #gym #gymlife #strong #strength #muscle #motivation #health #power #lift #training #hardwork #train #weightloss #body #bodybuilding

14.01.2022 The flaws and misconceptions of calorie counting. No generic formulas account for the individuals metabolic environment, which is super important. My blog discusses many of the calorie formulation issues, it can be found on the site linked in the bio, or use the link below https://www.elitefitnesscoaching.com.au//the-problem-with- #blog #calories #countingcalories #obsession #food #nutrition #foodprep #wholefoods #mealplan #mealprep #diet #dietplan #fit #fitlife #train #training #hardwork #gym #gymlife #strong #strength #muscle #leanmuscle #bodybuilding #body #change #physique #coach

14.01.2022 Just finished this amazing read. Conclusion is this. Its easy to get certified in anything these days.... but if you actually want to LEARN something, you don't rely on the basics that are taught in class. You find the most knowlwdgable people in the world like @helms3dmj @rpdrmike and just turn on Sponge Mode. _ Congrats to Eric Helms and co on the Muscle and Strength Pyramid. #knowledge #learn #muscle #pyramid #strength #strong #power #train #gym... #fitness #physique #fit #fitspo #bodybuilding #periodization #linear #progression #deload #cycle #diet #nutrition See more

14.01.2022 The body is incredibly smart. So smart that it will give you signs that caloric intake is too low. Unfortunately instead of listening, too often people associate these signals as some sort of mental test of weakness, that needs to be overcome. Yes there are elements of discipline and challenges that come with a fat loss diet.... However there's a fine line between how far you push that boundary. Some Signs to look for once calories are reduced.... - Change in sleep pattern: Are you waking up in the middle of the night hungry? Are you struggling to fall asleep because of hunger? or even dreaming about food? - Brain fog: Mind goes wandering off without even realizing it. - Concentration: Can be associated with brain fog, but an inability to concentrate for long periods. - Intolerable hunger: Having hunger when trying to lose fat is normal, but are you just a little hungry or are you absolutley starving? Are you thinking about food or your next meal all day long? - Satiation: Can fall under intolerable hunger. Are you nowhere near satisfied after a meal? Are you starving only 30 mins to an hour after just eating? - Weight Loss: How fast are you continually losing weight? Unless you're severely overweight, anything more than .5% is too quick. The slower, the more sustainable! - Energy: Do you feel drained all day long? Do you feel as though you just need to sleep and can't function? Are simple chores now a massive struggle? - Motivation: Is training now just a grind that you don't want to do it but feel you have to? Do you just not want to be there? - Loss of menstrual cycles. (Associated with female Phsique Competitor's) The body never lies, listen to it and respect what it tries to tell you. #bodybuilding #body #bodytransformation #bodygoals #listen #diet #food #health #goals #power #motivation #strength #strong #change #smart #fitness #fitspo #fit #fitlife #energy #gym #balance #transformation #train #muscle

13.01.2022 Practice what you Preach. Elite Fitness Coaching will be officially launching at the end of November. Specialzing in Health and Fitness Coaching for Phsique Development and Sustainable Weight Loss. ... Looking forward to helping everyone create and keep a better veraiin of themselves #gym #gymmotivation #training #fitness #fit #fitnessmotivation #diet #health #healthyfood #nutrition #coach

13.01.2022 Online Fitness and Nutrition Coaching, For Everyday People Looking to get the most out of Themselves. _ Personalized Training Programs _ Learn how to Create your own Meal Plans and Diet Stratergy to Achieve your Goals.

12.01.2022 Too many people during their weight loss journeys look to External Noise for reassurance of their own beliefs.... Apps, Watches, Books etc.....Meanwhile ignoring every Red Flag the Body throws up.... Calories might be low, more Carbs are needed, exhaustion, more sleep may be needed, your over training etc.. _ Nothing should take precedence over how the body feels and reacts. My blog "The Loss of Self Understanding" may resonate with a lot of people stuck looking for answers... and running on the hampster wheel. _ Links in the bio or use https://www.elitefitnesscoaching.com.au//the-loss-of-self- #nutrition #diet #bodygoals #body #bodybuilding #fitness #fit #fitnessmotivation #fitspo #motivation #power #listen #gymlife #gym #strong #strength #muscle #weightloss #training #lift #coaching #physique #personaltrainer #self #goals #healthy #healthylifestyle #health

11.01.2022 Once again, its that time of year. Where resolutions are made and change begins. Almost everyone knows someone whos new year promise is weight loss. Unfortunately, too often i see how short lived this process is. My blog, The diffirence between Weight Loss and Fat Loss can be found using the following link https://www.elitefitnesscoaching.com.au//the-difference-be... It will help you understand the basic diffirence between the two and the all too common mistakes to avoid. Always look long term and always remember patience. #patience #longterm #newyear #fatloss #diet #nutrition #flexible #coaching #bodybuilding #muscle #sustainability #gym #gymlife #personaltrainer #mealplan #food #resistancetraining #leanmuscle #strong #healthy #strength #train #training #hardwork

10.01.2022 Another great breakfast option provided to our clients and this is a personal favourite of mine. Portion sizes are relative to the individual client of course, but this is personal day starter 2 whole eggs, 4 egg whites, 200g potatoes, handful of spinach (cause who counts spinach!) and 3 pieces of fruit P - 30g F - 10g C - 55g Cal - 430... Tip: Anyone counting macros or organizing their meal plans, round off to the nearest multiple of 5. It always works out in the end and the body is more complex than a gram here or there. It will also keep your sanity and prevent creating an obsession i see too often. Enjoy the process dont be a slave to it! #breakfast #healthylifestyle #healthyrecipes #healthy #health #eggs #potato #protein #dietplan #diet #macros #nutrition #metabolisim #mealprep #mealplan #kickstarter #morning #bodybuilding #leanmuscle #fatloss #fit #fitness #physique #change #muscle #muscles #lift #lifting #gym #gymlife #strong #strength #hardwork #training #trainingday #train #resistancetraining #coach #coaching

09.01.2022 First time in months I've been able to hit the sumo deadlift. Not a weight to brag about, but just super pumped to finally have the Body feeling and . _ Serious gains for 2019 starts NOW. #gains #2019 #deadlift #sumodeadlift #powerlifting #bodybuilding #bodygoals #fitspo #fit #fitness #fitnessmotivation #weighttraining #muscle #lift #strength #power #strong #trainingday #trainhard #personaltrainer #protein #carbs #health #nutrition #coach #elite

08.01.2022 Dinner is served. Nothing fancy, just good old fashioned Meat and Potatoes.... and that's the point, it doesn't need to be fancy, there are no "special diet foods" to get you there quicker. It's all about adherence, accountability, consitency and training. _ As they say in sport, get the basics right and the scoreboard will take care of itself. _ FYI - 180g Eye Fillet, 600g Roasted Potatoes and a bunch of Broccolini ... _ P45 C70 F10 - Total 550 Cal #diet #dinner #meat #potato #veggies #nutrition #health #protein #bodybuilding #fitspo #fit #fitness #fitnessmotivation #motivation #consistency #fitlife #gym #gymlife #train #power #strength #strong #calories #fitfam #physique #development #fatloss #muscle #coaching #wholefood

08.01.2022 Where it all happens.... decked out by @gymandfitness and @forceusa_ #fitness #fitnessmotivation #jungle #weights #training #trainingday #resistancetraining #coaching #lifting #gymlife #physique #food #nutrition #healthy #healthylifestyle #reps #elite

07.01.2022 So what are your thoughts on Intermittent Fasting?...... I've been asked this question so many times, that it was time to discuss this in a detail. I've written a piece on this called, Intermittent Fasting: Flawed by Chinese Whispers and Empowered by the Rule. Links in the bio or use tge following:... https://www.elitefitnesscoaching.com.au//intermittent-fast I'm not an advocate for or against Intermittent fasting. However there are some serious points you need to understand, that come with this sort of diet stratergy. If you dont wanna know the ending, scroll away now................... No, Its not the weight loss panacea you've been looking for. #intermittentfasting #diet #diets #dietstratergy #nutrition #nutrients #rules #bodybuilding #energybalance #food #balance #healthy #health #train #gym #gymlife #strong #strength #muscle #coaching #wholefood #fit #fitness #fitlife #fitspo

07.01.2022 Very simply put, the more aggressive you are with a defecit, the shorter the amount of time you will be able to remain in one. The more conservative you are with a defecit, the longer you will be able to sustain it. _ Having said that, being conservative or not, you dont wont to prolong the defecit for a long and extended period of time. Calorie restriction is stressful on the body, its not a prefered state. _ There are exceptions for people with large amounts of body fat to... lose, they may be able to prolong a responsible defecit for a longer period. However, most people can typically benefit from a 12 week block of calorie restriction, followed by a period sitting at maintenance calories. _ Why would you want to sit at maintenace? Because it gives the body a break! A chance to take a breath, level out some hormone imbalances (if any), give the body some extra energy to put towards repairing parts of the body which may only be a niggle now, but could become a significant injury in the future.... and most importantly, to give yourself a mental break! _ If you still have more body fat to lose, then after a period maintaining weight, you can go back into a defecit... and the cycle just repeats. This is how you create sustainable fat loss over a period of time. _ Dont be one of those people who's spent the last 3 years dieting, only to be in the same spot 3 years later. Be smart, work with your body. When the scale stops moving, training progress stalls or goes backwards and the hunger becomes too much, there's a good chance you've gone for far too long! Don't train harder, don't eat less, you will only make things worse. Pull back, take a break and go again. Live to fight another day! #diet #dietstratergy #health #healthy #fatloss #nutrition #food #training #fit #fitness #fitspo #bodybuilding #motivation #power #flex #macros #strength #muscle #coaching #strong #personaltrainer #elite #gym #gymlife #tips #reps

04.01.2022 It would be nice, but unfortunately, choosing where the fat comes off is just something out of our control. _ Everyone has areas that are more prone to storing fat than others. For guys its almost always the lower abdomen area, while ladys can commonly find frustration with areas such as abdomen, hips, thighs and backside. _... The only way to burn the fat in the area your targeting, is to continue with some sort of calorie defecit and let nature take its course. When the body is ready to surrender fat from that area, it will. That is the reality, there is no magic. _ Doing exercises that target the area, will not burn fat in that area.... however, you can certainly improve the shape, look and size of an area by training it and adding muscle to it. _ So when watching tv tonight.... Before racing to be one of the first 10 callers through, for a bargain price Ab machine, understand that it will not burn fat around your stomach. It will simply only work the Ab muscles. #fatloss #muscle #coaching #fit #fitness #physique #fitspo #power #motivation #strong #strength #strength #gymlife #physique #development #bodybuilding #body #lift #train #nutrition #diet #gym #personaltrainer #elite #coach #goals #composition #calories #exercise #health

03.01.2022 Truth is, there are no "Best" exercises for a body part. There are many reasons why what may be a good responsive exercise for one person, may not necessarily be for another. _ Flexability/Range of Motion, Past Injuries, Joint Pain, Weight, Height etc.... are all things that can effect how well an exercise works for you. _ This doesn't mean you eliminate an exercise like a squat because its hard and you have a good excuse to avoid it now. If you can perform exercises like a s...quats, presses and rows, with good form, pain free and obvious improvements, then use them! _ However, if you use correct form and a movement pattern doesn't feel right.....it causes pain in joints or you feel an area working more so than the intended area..... then choosing a diffirent exercise may solve these issues. _ Many people choose to stick to exercises because they feel they need to, regardless of the pain, hurt and lack of results that come with it. It's simply not neccesary, find what works, block out the noise and get on with it! #exercise #fitspo #fit #fitness #flex #power #motivation #train #gym #gymlife #personaltrainer #bodybuilding #muscle #strength #strong #exercises #coach #lift #nutrition #food #health #elite