Embody Coaching in Sydney, Australia | Fitness trainer

Embody Coaching

Locality: Sydney, Australia

Phone: +61 404 443 994

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• Medical and health
• Personal coach
• Alternative & holistic health service
• Fitness trainer
• Nutritionist

25.01.2022 Sure, in an ideal world we’d have every little meal and snack home prepared, made from Ingredients from the local organic market, sourced from the Himalayan’s, and everything down to the smallest spinach leaf weighed to 0.1g and cryo vacuumed to Lock in freshness . But let’s be real, you’re not always going to have your own prepared food. And to be honest, you don’t need to in order to stay on track with your nutritional goals . ... There will be times when you’re in a rush, don’t have any food with you at work, or racing between meetings . Rather than getting caught in the all or nothing approach and thinking fuck it and opting for a burger and chips or croissant for lunch and I’ll start again tomorrow... there are plenty of quick and easy mix and match meals you can throw together and stay on track . Now days, you’re never far off from a Woollies or Coles, and there are dozens of convenient food options such as pre made meals, salad mixes, frozen veg, and zero cook protein options . Cover your bases first of: . Protein Managing Calories for your goals Fruit and/ or veg . And then add/ adjust accordingly depending on your goals . Understand your nutritional priorities, and then simply use a little imagination to create a meal that helps you stay on track with minimal time and effort See more

24.01.2022 When using the 45 degree leg press it’s essential that you work within the range that your mobility allows . Failing to do so and allowing your lower back to round out from under you under heavy load over time can result in lower back injury . We want to maintain a neutral spine by keeping your bum down in the seat, and your lower back flat against the bench ... . Use your hands to pull yourself down into the seat to create stability, and you’ll also be able to create more leg drive by doing so . 2 common limiting factors for getting a good range of motions are the adductors (groin) and ankles . If you’re feeling an excessive stretch or pain through your groin, try narrowing your stance slightly . If your heels are always wanting to lift up, this is likely due to tight calves. Try setting your feet up a bit higher on the platform so not as much bend through the ankle is needed . But the most common cause for poor range and technique is... yep... you guessed it bro... too much weight maybe use a little less, focus on good technique and range of motion. And keep that lower back safe See more

22.01.2022 When creating meals for the goal of fat loss, we’re generally looking to tick off a few boxes . Manage Calorie intake - obviously the goal is a Calorie deficit so we want to keep this down Sufficient protein - to aid with muscle retention and fill us up Include fruit/ veg - get our fibre and micronutrients, high food volume to fill us up ... . Here are some simple and tasty options that tick the boxes! . What are some of your go to meals/ snacks when looking to shed some body fat? See more

21.01.2022 Failing to create stability through the upper back when performing dumbbell or barbell chest press Movements is a common mistake . Your shoulder joint is a ball and socket joint. If your humerus (upper arm bone) is moving around freely when pressing, this results in an unstable joint . What we commonly see is as we lower the weight down the shoulders roll forward in the joint, this is not good ... . Another issue is when we press the weight away, the shoulders push forward up from the bench with the arms, this is also not good . Allowing your arm bone (humerus) to roll around freely when pressing heavy weight up from a bench will not only make your press weaker via not providing a stable foundation, but can cause injury to the shoulder over time . Use your mid and upper back muscles To create tightness and stability, squeeze your shoulder blades back and down, not allowing them to lift and roll forward . This provides a strong and stable foundation to push from. More stability = more force is able to be used . Yes, the shoulder joint is a ball and socket joint that requires a lot of freedom to move through different ranges for health and integrity . For example when performing push ups and landmine presses we DO want to allow the shoulder blades to move throughout the movement, but that’s for a different post . For now, If your back is against a bench and your pressing.. create tightness and stability Through your upper back for more strength and less chance of injury See more

21.01.2022 Does meal frequency matter for weight loss? . Pretty much to sum it up... no, not at all . Contrary to popular belief, eating more frequent smaller meals throughout the day does NOT stoke the metabolic fire and result in more weight loss ... . The size of the Calorie deficit will dictate how much weight you lose - period . You could eat 2 big meals, or 6 small meals.. but if the total amount of Calories is the same there will be no difference . However, for More muscle retention whilst losing weight, and therefore more of the weight lost coming from fat.. there are a few details that do come into play . Consuming higher levels of protein per day (in the ranges of 1.8g all the way up to 3g of protein per kg body weight) and spreading this evenly over a number of a meals in the day has been shown to help preserve muscle tissue whilst in a Calorie deficit . Along with weight training of course . So the simple takeaways here are: . If you’re primary goal is simply WEIGHT loss, the number of meals you eat in a day (along with the time of them) do not matter. It’s the Calorie deficit, that’s it . However if you want to target as much FAT loss as possible, whilst retaining your muscle tissue.. then ensuring you eat enough total protein per day, and spreading it out evening across 3 or more meals a day is ideal . Within these guidelines, Find the meal frequency That suits you best and enables you to stick to an energy deficit over time, and manages hunger, and your energy levels.. some will fair well with 3 meals a day, for others this results in them getting to a 10/10 hunger level in between meals so 4 or 5 smaller meals Might suit them best . Any questions post below, or drop me a DM! See more

20.01.2022 The seated row is a great exercise to build strength and muscle through the upper back, particularly the mid back (rhomboids) . However correct technique is needed to get the most out of this exercise, and as with all exercises poor form will lead to poor results . Focus on initiating the movement by squeezing your shoulder blades back together like you’re trying to squeeze a pen between them ... . Follow this by pulling your elbows back, forget about your hands and drive the elbows back to engage the back muscles to do the work . If you’re struggling to feel your mid back, use a 1-2 sec hold in the contracted part and focus on squeezing the shoulder blades together . You want to avoid the shoulders rolling forward and the chest dropping, sit tall And keep your chest proud . Properly training the mid back will not only help your have a good looking back, but improve your posture and strength in the other big lifts too See more

20.01.2022 Actual footage of me trying to navigate my way through 2020

20.01.2022 Doesn’t quite work that way

19.01.2022 Just a reminder that energy balance, that is: Calories in vs Calories out is what dictates weight gain, loss, and maintenance . It’s a simple concept, but there are numerous things that come into play which is where people get confused . There are a number of things can can impact the amount of energy (Calories) you burn in a day.. how much you walk around, how much you fidget, how much you exercise, how much protein you eat ... . And there are even things that can change the amount of energy burned via your resting metabolic rate by a bit.. Your maintenance Calories are not a static number . But none of this changes the fact that a Calorie deficit is needed to lose weight . If you are not losing weight, you are not in an energy deficit by definition . Even if you are counting calories, and swear you’re only eating 1,000kcal a day . If your weight isn’t going down, you’re not in a deficit. The science isn’t broken, it’s not that it doesn’t apply to you and your body type . Chances are you’re simply not tracking your intake correctly, or not moving as much as you think, or both . And this is FINE! This is not taking a stab at you. Even in research, trained dieticians were shown to accidentally under report their calorie Intake by hundreds of Calories.. and they’re trained professionals! . Personal trainers get this shit wrong themselves, I’ve definitely made mistakes along the way . Under estimating portion sizes, mindless snacking throughout the day, not accounting for calories in liquids such as alcohol, milk, juices, incorrectly inputting data into tracking apps, or the many incorrect items that are in MyFitnessPal . It all adds up, a LOT! But it’s essential to understand this, and focus on what will make a difference.. and not try to shift the blame to things like hormone imbalances, needing a fat burning supplement, or eating a fucking potato after 8pm Haha . As soon as you start going down this route you’ve lost the forest for the trees, and you’ll be chasing your tail for a long time See more

18.01.2022 If you’re experiencing sore shoulders, or are having a hard time progressing in strength on your bench press.. you may need to focus more on what’s happening throughout your back! . Seems counter intuitive, it’s a pressing movement right? So we’re focusing on the muscles through the front of our body . But failing to create tension and stability through your back results in you pushing from a weak and unstable base. Allowing your humerus (upper arm bone) to float around i...n the shoulder joint . Think about squeezing your shoulder blades back and down together, having some space between your lower back and the bench is completely fine and may actually help you create more stability between your shoulder blades and in the shoulder joint . Think about lifting your chest towards the bar throughout, and keep those mid back muscles tight and active throughout the entire set . You should feel much tighter and stable, and this will reduce the chances of injury along with providing a solid foundation to increase the load you’re able to use . Give this a go the next time you bench! See more

16.01.2022 Tracking Calories is a fantastic strategy to achieve your nutritional goals and learn about the foods you eat . However lots of people still fail to see results or lose fat despite using an app such as myfitnesspal and tracking their intake . I’m only eating 1200kcal but not losing weight or something along these lines is commonly heard ... . It’s not that counting calories doesn’t work (of course your targets could be off) but more so it comes down to a few user errors and things to be aware of during the process that can skew your tracked calories from what you’re actually consuming . Here are the top 4 mistakes in my opinion . 1 One big downside of MyFitnessPal is that anyone can upload a food and its nutritional details. Meaning that there are a lot of inaccurate items that can make your logged data actually very far off from your actual calories consumed . 2 Using subjective amounts rather than the actual weight or amount of something is another mistake that will throw your calories way off. Sure, it says 1 chicken thigh, but you have no idea of knowing how big that chicken thigh is. It could be referring to a 100g thigh but the one you just scoffed down in 250g . 3 Guesstimating too much. Don’t get me Wrong, you don’t have to weigh everything 100% of the time, and there’ll be occasions where your best guess is okay. But if you are not weighing things often and simply guessing, ESPECIALLY if you’re new to tracking, you’re going to be way off. Earn your stripes homie . 4 Missing the little stuff. Small things such as milk or sugar in coffees, tomato sauce, oils that you cooked your meal with, butter on the toast you had, and calories In Liquids such as milk, alcohol, juice and soft drinks are often missed and can add up to a LOT of Calories over a day and week. Make sure to account for the small Stuff too See more

14.01.2022 Loaded carries . There isn’t much more of a primitive movement than picking up something and carrying it over a distance . But that is exactly what is so great about loaded carry exercises ... . They are a simple but very effective exercise that can have numerous benefits depending on how you use them . Grip strength and endurance Core strength and correct bracing Energy system Conditioning . Lighter loads carried for longer help improve endurance of the muscles involved, enabling them to work for longer . Heavier loads for shorter durations will improve general strength . They can help for specific situations also such as: . Grip failing with exercises such as deadlifts or chin ups Strengthening and Improving awareness of correct trunk bracing, helping with stability in big lifts ie. back squats stability of ankle, knee and hips . Some of my favourite options are: . Farmers carry - weight in both hands, arms By sides Single arm farmers carry - weight in one hand with arm by side Deadball carry (shown) - weight held at chest . No matter the option, emphasis should be on correct bracing through the trunk muscles. Bracing into your abdominal wall and sides to stabilise the spine . Steps should be kept short, with feet staying under the body. Slower or faster methods can be used in different situations . A good place to start for general core and grip strength is to find a weight that you can carry for 30 seconds, rest 60-90 seconds and repeat for 3-4 sets. I’d generally use this at the end of a workout . Over the weeks aim to either increase the load you’re able to carry to improve strength, or if you want to work On your endurance aim to increase the duration you can carry that same weight See more

08.01.2022 Fix up your overhead pressing! . The barbel overhead press, otherwise known as military press is a great exercise for building strength through the shoulders and triceps . But there are a few common issues with technique which can make the lift uncomfortable, weak, and even potentially dangerous ... . Key areas you’ll need for sufficient mobility are: . Thoracic spine (upper back) Lats Chest . Also ensuring correct abdominal bracing and keeping the rib cage down in order to avoid excessive arching through the lower back and providing a stable foundation through the trunk to push from . So if your overhead press looks more like a standing bench press give these mobility and bracing exercises a go and feel the difference! See more

07.01.2022 You’re welcome

07.01.2022 Numbers are great and everything, but to most people a bunch of digits for their calories and macros would probably just confuse them . This is where education for clients is vital for dieting success, and providing real life examples of what these numbers look like in real food . Let’s use an example of a 75kg female who does some light activity throughout the week and wants to lose body fat ... . 1,500kcal a day would give her about a 500kcal deficit per day which would achieve around about 0.5kg fat loss per week (if adhered to) . Okay, great.. 1,500 Calories... but what does that actually look like with food? . The example day of eating here provides a visual guide as to how she COULD eat for about 1,500kcal, along with maintaining a relatively high level of protein to help retain muscle mass . Also being sure to include plenty of fruit and veg to ensure adequate vitamins, minerals and fibre . The lower the Calories, the smarter you need To be with your food choices to enable yourself to still eat plenty of food . Lean protein sources and fruit/ veg help to fill you up, and provide plenty of nutrients for a low Calorie cost . There’s nothing magic about these foods, or the number of meals, it simply provides an example of how someone might go about eating for relatively low Calories during a fat loss phase that ticks the boxes . Post any questions in the comments or shoot me a DM See more

05.01.2022 Calories... you’ve all heard of them, lots of people are scared of them, but what actually is a Calorie? . A Calorie is a unit of measure for energy. 1 Calorie, otherwise referred to as a ‘Kcal‘ is the amount of heat energy to raise the temperature of 1L of water by 1 degree Celsius . Just as a kilometre is a unit of measure of distance, a Calorie is a unit of measure for energy. There are no good or bad ones ... . And yes, all Calories are equal.. just as all kilometres are equal . There are simply foods that are more Calorie dense, and others that are lower in Calories, that’s it. It doesn’t make them good or bad . Some people require more as their bodies are larger, or to fuel lots of activity and/ or muscle growth. Where as some people require less because they are smaller in stature or are trying to lose weight . Regardless of your goal, we need Calories as our fuel source for our bodies to simply function and live, and then to also fuel our physical activity (oh and also to live) . We get our Calories from The macronutrients contained in foods, and any liquids that contain Calories such as soft drinks, alcohol, sports drinks, milk etc . Fat contains 9kcal per gram Alcohol contains 7kcal per gram Protein and carbs both contain 4kcal per gram . Our bodies then ‘burn’ Calories via our metabolism (pretty much all of our bodily functions) and through physical activity . Understanding what a Calorie actually is should help to know that they are not evil, nor are they something we should avoid . But rather they are an essential part of life, activity and performance. Like anything, too much of it can cause problems (weight gain and obesity).. but too few can also have its own negative implications (muscle loss, reduced bone density, weakened immune function, lowered libido etc) . Understanding the basics of Calories content of the foods you eat, and what’s suitable for your body, activity levels and goals is the key component to taking control of your body weight See more

05.01.2022 Mmmmmm... budget (Homer Simpson voice)

03.01.2022 (Watch with sound on ) . Death to the insta booty squat! . You’ve probably seen squats like this in your gym a fair bit, you may even do this yourself don’t worry, no judgement...(yet) ... . But let’s look at why you want to fix this up and avoid this common pitfall . When we perform heavy loaded movements such as this, we want to create tension through our mid section to stabilise our spine and keep it in a ‘neutral’ position . This is firstly to keep our spine safe and avoid injury, but also helps your strength and performance with the lift itself - more tension and stability = more force output and less energy wasted . When we stick the butt out to initiate our decent into the squat, this causes our rib cage to flare out and our lumbar spine to go into excessive extension (arching of the lower back) . This causes dangerous compression forces in the lower spine and could lead to injury . This also means we have failed to create stability through our trunk, which will often lead to limited range of motion, poor bar path, and an overall much weaker lift . What we DO want to focus on is: . Breathe ‘into the belly’ brace INTO the walls of our midsection, we want 360 degrees of tension into our belly, our sides and our lower back (like we’re Making our own belt) Keep the rib cage locked down with the abs and don’t allow it to flare up and out Maintain this tension and breath until you’re back at the top of the rep, then repeat . Focusing on these technique cues will enable you to lift safely, lift more weight, and just generally look a lot less shit on the gym floor See more

03.01.2022 Something I read a while back that I really like is thinking of your Calories in a similar way to a financial budget . If your goal is fat loss, you’re going to be on a tighter budget. Too much loose spending and you’ll blow your budget and you won’t lose weight, or even gain some! . If your goal is to maintain your body weight, then the budget will be a bit bigger and allow a bit more flexibility ... . And if your goal is to maximise muscle gain, then your budget will be even bigger and you’ll be able to enjoy some extra spending (more Calories) . Numbers do not lie, just as your bank account doesn’t, just as the law of thermodynamics doesn’t (this dictates the whole energy in/ energy out concept) . You can say you’ve been saving all you want, but if you look in your bank account and you’re broke.. guess what.. you haven’t been saving and sticking to your budget . Just as if you’re not losing weight, you have not been in a consistent Calorie deficit - period . Your budget should also guide your spending choices. If you make $200,000 a year (have a large Calorie budget Ie. 3,000kcal+ per day), then balling out on a $20,000 Rolex (Let’s say a 550kcal Big Mac) probably isn’t going to impact you too much and break the bank . How ever if you make $40,000 a year (Ie. dieting on 1,500kcal), and you go and purchase that same $20,000 Rolex, that is a dumb purchase as that is a HUGE chunk of your budget gone . You’ll either have to just survive on next to nothing to stick to your budget (eating extreeeemly low calories), or chances are you’ll blow it and spill over (weight gain) . I hope this helps shed some clarity on the topic! As I’m writing this I’m realising I should probably take my knowledge from Calories and dieting and apply it to my finances a bit better See more

01.01.2022 Something that people often overlook is what they eat, and also the timing of those foods in relation to their training sessions . In terms of timing... Eat too far away from an intense session, and you may be left feeling ‘flat’, lacking energy, or experience symptoms of low blood sugar such as dizziness, fatigue and nauseous. I generally find for most people 3 or more hours can result in this to some Extent . Eat too close your session however, and you may feel sick, b...loated, and very uncomfortable . What you eat is also worth being aware of. Foods such as veg, oats, beans, potato, and whole grains are great healthy foods. However they are high in fibre and require longer times to digest, and can also produce some bloating and gas . For this reason you’re better having them further away from your training session. Somewhere in the 2-3hr range . The same applies for including lots of fats such as oils, avocado, fatty fish or meat, nuts/ nut butter as they slow down digestion of the meal . If you’ve left things a little last minute, and haven’t eaten yet and have a workout within 1-1.5hrs you’ll want to opt for faster digesting carbs that are lower in fibre.. as well as smaller potion sizes so you’re not going into your session with a gut full of undigested food . White bread, rice cakes, ripe banana, sports drink, jam are all example of extremely quickly digestible carbs that won’t sit in your gut for long, and will provide readily available glucose to fuel training . In regards to protein, it doesn’t really matter if you’re eating it immediately prior to training as it is not used as an energy source. The main thing is to be consuming adequate amounts within a day, ideally spread evenly across your meals . After training, it is recommended to consume protein but this doesn’t have to be immediately. Simply ensuring adequate protein in a meal or shake within an hour or two after training will suffice . Everyone is different with how they feel best with nutrition around training, so simply be aware of how different foods can effect digestion and energy, along with portion sizes prior to sessions and find what works best for you See more

01.01.2022 Barbell squat set up do’s and dont’s . These might sound like some very basic and obvious things, but I’ve seen numerous people over the last few weeks making these mistakes which at best, simply waste energy and makes you have to work harder.. But at worst, are straight up dangerous to you and those around you . 1 Always face the rack!! DO NOT face out from the rack, when you do this it means having to walk backwards to re rack the weight, and try to get the bar back ...on the hooks whilst looking backwards. This is a recipe for disaster and I’ve seen it numerous times when people miss . 2 Have the bar set up at the correct height for you. This is generally about mid chest height if you’re standing up straight next to the rack. You should NOT have to go up onto your tippy toes to in rack the bar, not should you have to excessively crouch down to unrack/ re-rack the bar . 3 Put the collars on the bar! Again I’ve seen what happens when people don’t, and they Accidentally tilt to one side causing all the plates to slide off one end which then causes the bar to fling through the air to the other side. Don’t be that guy/ girl . 4 Ensure your feet are directly under you before Un-racking the bar, and walk out slow. People will often get under the bar and lift it without setting up properly, and with heavy weight this can easily cause you to fall backwards. Set up slow, Feet directly under you, strong unrack, and small steps out . Follow these basic guidelines to ensure you waste as little energy as possible when setting up your squats, and to keep yourself and those around you safe . And to avoid ending up on those gym fail YouTube compilations See more