Empower Mind & Body in Kingscliff, New South Wales | Fitness trainer

Empower Mind & Body

Locality: Kingscliff, New South Wales

Phone: +61 404 517 438

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• Business service
• Personal coach
• Fitness trainer

24.01.2022 Begin today with a fresh view of nothing but right now, and you moving forward with inspired action to grow and contribute to others You are not your mistakes of your distorted past experiences Stop making unfair comparisons with other people and give yourself the credit you deserve so you also give others the credit they deserve which will elevate both you and everyone you see today.

24.01.2022 If you’re feeling stressed or any negativity. This will help. If it does help, I encourage you to share your experience so that others can benefit from seeing that.... Enjoy.

23.01.2022 I love you. I can say it all day long. Until you forgive yourself and SAY that you’re enough, it doesn’t matter what I say. I don’t want to tell you what to think.... I want you to think for yourself So you get to know yourself And then you’ll accept yourself. Any physical challenge is useless until this happens. PS I still love you PPS You decide how much we can all respect you though.

21.01.2022 Week 1: 90kg, 25% BF Week 13: 81.8kg, 19.8% BF . This is my client @connorjdb With a fantastic result across phase 1 of his transformation. .... We confirmed his TDEE, determined his exact best calorie deficit to maintain muscle mass while he dropped fat. . He trained four times a week with weights as well as learning breathing and sleep techniques which are highly underestimated to get results. . I knew the least familiar pathway of his body was hypertrophy reps of 12 with 60 sec rests, completing sessions that have stimulated almost every muscle group. . One of the best ways to grow lean muscle is to work the entire body . An example of his program was A1: rear foot raised dumbbell split squats A2: close grip pull downs. . Tempo was important as well with pauses at different range of movement to strengthen the signal the brain sends to the muscle. . The better the body gets at that, the easier it is to increase strength or muscle mass. . Connor’s diet was far from perfect, he changed jobs and felt stressed at times, and that’s why I love his results because you are not supposed to be perfect when you achieve something. . I’m super proud of his ability to adapt and overcome . You either win or learn, it’s that simple . Just be open to learn and ask for feedback and you will crush your goals. . Last but certainly not least you if you swipe right you’ll notice his posture start to change from adding in some thoracic extension mobility exercises, cervical spine extension exercises and simple conscious awareness of holding better positions when standing. . If you look at yourself in the mirror and want to change your posture, it can help to shrug or straighten and hold that position, it’s that simple. . Super happy about this for him and super excited for phase 2 See more

21.01.2022 GOOD AND BAD FOOD If you notice yourself talking about good and bad foods It could be why you keep failing to consistently lose body fat... Food is only energy that the body uses to manage fat, training, stress, muscle gain etc A doughnut or any other food we see as desserts or treats is simply a food higher in calories Seeing the doughnut as the reason for fat management is like thinking one car is creating the entire traffic jam you see on the road There are still hundreds of other cars contributing to the traffic Calorie deficit is the number one determining factor of fat loss and it’s very much like saving money daily when given a financial budget Your height, bone structure, muscle mass, daily leisurely movement, and training volume will give you your unique daily budget of energy For fat loss your number one goal is to consistently have savings at the end of the day That’s how fat loss happens Doughnuts can still fit into that depending on how big your budget is, make sense? So how do I know I’m in a deficit and creating savings you say? If you write down everything you eat and drink for a week, then enter it into the my fitness pal app you will know how many calories you are consuming per day And then if you google TDEE calculator, meaning Total Daily Energy Expenditure You’ll then understand your two key measuring sticks Current calories in Current calories out Then you can subtract or substitute foods Add 10,000 steps per day Eat carbs two hours before bed Add more training in the morning Eat carbs before or after training To improve your body’s fat loss ability and energy levels so you can feel great about your health and start getting more results

20.01.2022 Healing tight, aggravating back pain . I had chronic lower back pain amongst multiple other injuries playing sport for 20 years and battling arduous conditions in the military . This led me down a path to understand why back pain occurs because it’s the key to healing it... . The abdominal muscles and glutes have a unique relationship with the lower back . Imagine they are like your breath You can’t breathe in while you are breathing out . Your back muscles can’t relax if your glutes or abs aren’t strongly contracting . So the back is constantly on contracted, to protect the spine . The solution is technique like this . When the rib cage opens and you feel it seperate from your flexed abdominal position, your lumbar is starting to contract . You don’t want that to happen . If you: Tuck your chin Completely fold forward with rounded lower back Squeeze your abs at the bottom . Then practice a downward pushing motion with your hips . Ever played around and pretended to hump someone or something? . It’s the exact position you need to learn to build a strong protective body (glutes and abs) . My next post will be another variation which can be easier to learn the technique . Test it out and let me know how it feels See more

20.01.2022 You’re doing the best you can with what you’ve learned so far. Be kind to yourself. Things will get better.You’re doing the best you can with what you’ve learned so far. Be kind to yourself. Things will get better.

19.01.2022 Deep Revitalising Sleep Looking for 10 case studies Comment sleepy below if you’re interested.

17.01.2022 The brain changing effects of exercise

16.01.2022 I’ve been lacking the desire to train consistently for longer periods of time. Today I forced myself to do something. Last week I would just come in and do at least 3-9 sets of exercises and that has been awesome to still have done something on a day that I didn’t want to do anything... Training with teams for so long means that training by myself is the ultimate mental battle Every day I’m working on being more reliable with my word, I sucked at it for a long time Broken promises, even though they’re little things like I’ll give you a call tomorrow it’s still reflective of a life with low standards I must be better, not only for myself but for others And they learn most by what I do, not by what I say I’ll do Always learning and putting my best foot forward whilst forgiving myself for being human and making mistakes, otherwise I wouldn’t learn much and be able to receive feedback so I can grow 3 sets of: A) 3x5 28kg kettlebell clean & press 3x10 Double rope slams with upward emphasis C) 3x30-50kg 10 step prowler sprint D) 3x5 stiff legged box jumps

12.01.2022 I used to try to help people Who didn’t ask to be helped Because I thought helping everyone Was my responsibility... Even if I had the best intentions And I could help them Doesn’t mean I should Because no one can be helped Until they want it And they know They caused their problems And when I did that I also started carrying everyone’s shit It physically, mentally, emotionally and spiritually weighed on my shoulders Literally I had a consistent shoulder pain no matter what I did Because I was still trying to carry other peoples shit Although I’m healthy I was carrying unhealthy behaviour It’s the same if you’re overweight You’re carrying shit in all those forms It’s simply more tangible than carrying mental shit I’m asking you What shit are you carrying? And how’s that going for you? When will it be time to let it go? Maybe you need to forgive others Maybe you need to forgive yourself Maybe you are safe without that shit You carried for too long Maybe you trust yourself That you can be free now And be the highest version Of you I know you don’t want to look back in 50 years still carrying shit You’ll even smell a lot better if you let it go

11.01.2022 How to let go of your extra weight

11.01.2022 Finally achieving weight loss goals

09.01.2022 Strong Legs, Mobility, And Pre-hab If you have a client who wants to achieve fat loss, strength or muscle mass increase, the split squat will accelerate results. Uni lateral exercises are so valuable in programs because they help technique improve, enhance intensity without as much neorulogical challenge, and in this case there can be an improvement in mobility.... I usually like to make this a deeper squat with elevated for that reason, this is simply quicker to apply and easier to learn, but I would like to share that one with you as well. Effective cues and body positioning are: lean torso slightly forward to allow the same movement pattern as a double legged squat Loaded knee out away from the midline of the body Weight on the heel Relax the rear leg, people can tend to press into the bench with that leg and minimise the primary legs effort and results Inhale, hold breath and squeeze dumbbells throughout the movement (breathe to catch your breath when not completing reps) Remember the knee is supposed to bend over in front of the toe peeps

08.01.2022 All excess body fat is unexpressed emotion.All excess body fat is unexpressed emotion.

08.01.2022 Punishing yourself is preventing your body from healing and feeling better.Punishing yourself is preventing your body from healing and feeling better.

07.01.2022 New Podcast Episode with the great and powerful Brett Robbo. Brett Robinson is a Performance Coach specialising in Optimised Breathing, Athletic Performance and Mindset. He has worked with Olympic level athletes, corporate organisations, schools and every day people to help improve their results and quality of life.... Link in the comments. #thedarrenbruceshow

06.01.2022 Supermarket strategies

04.01.2022 8 Week Transformation . Left Image: Day 1 87.5kg...Continue reading

04.01.2022 Usually a massive reason for someone’s overeating can be satisfying their sweet pallet with consistently high calorie choices Yopro is an excellent option to fulfil that taste desire and regularly when you first meet me I will know instantly which substitutes will still give you that taste satisfaction without feeling bloated, consuming massive calories and feeling tired after eating your sweet foods A HUGE step forward to create real change in your life... If you’re looking for a quick fix You’ll find that and that only Look for a good choice you’re 8 out of 10 confident to consistently eat.