Estro-Physiques | Sport & fitness instruction

Estro-Physiques

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25.01.2022 Holyyyyy @annaringrose1 4 weeks out from her first show Majority of her prep Anna has been above 2000 calories with a max of 4 gym sessions/week Coach: @coach_amandajane

25.01.2022 Killer bikini line up at @icnnsw Our Team is already grinding to get ready to slay the stage in Season A.

24.01.2022 LOOK AT THIS GIRL WORK @s_potz87 demonstrates what body recomp looks like! Small change on the scales but a HUGE change in her fat to muscle ratio She has achieved this in FOUR WEEKS ... We’re currently getting her physique ready so that she’s in a prime place to commence a prep She’s doing face to face sessions with Ryan from @hope_fitness_solutions and online nutrition with @coach_amandajane

24.01.2022 Team EP welcoming our newest athlete @hotpeaches_pt With some placings under her belt already we’re going to be coming in hot in 2021 Pre-Prep Season is kicking off shortly to ensure Kirsty is at her optimal start point before we kick it up a notch into prep. ... Welcome to the Team!

24.01.2022 Glutes for days We CANNOT WAIT to see our girl @annaringrose1 come back even BIGGER and BETTER for her pro debut! There are NO LIMITS! ... Team EP

24.01.2022 BODY COMPOSITION MATTERS!! If you are wanting to build shape (especially for stage) your body composition will play a HUGE role in the metabolic processes throughout your body and your physique when you decrease fat mass. (Image has been mirrored) ... Wanting to build a stage physique? DM us for Season A 2021

23.01.2022 @annaringrose1 pushing through her sessions Countdown is on to show day! #compprep #inbaaustralia #inba #ifbb #bikinicomp #fitnesscomp #nba #icn #icn2020 #icnqld #inbaqld #inba2020

22.01.2022 BEFORE VS. AFTER What a transformation for this gorgeous girl! Athlete: @hayley_brooke_m ... Coach: @coach_hannahfelicity There’s a reason we’re the best in the business! Our coaches are highly qualified and up to date on the latest scientific research enabling us to produce THE BEST results in our athletes Safely and effectively prepping an athlete for stage involves in-depth knowledge of the human body and sports nutrition specific qualifications. When choosing your coach always ask questions! What are their qualifications? Do they remain up to date with the latest scientific research? How and why do they believe they will get you to stage looking your best? Any other personal concerns/questions you may have! Signs your prep may not be safe: If you’re being prepped by anyone who isn’t a certified sports nutritionist (HUGE red flag!) Very low caloric intake (Poor energy availability) Large drops in weight over short periods of time (Drops above 0.5kg per week may indicate being in too great of a deficit) Excessive training (E.g., overuse of cardio instead of using it as a tool where required) Applications for our season A team will be closing soon! If you’re ready to prep and want to do it with THE BEST send us a message now to apply! Team EP

21.01.2022 Estro-Physiques Pro Athlete @annaringrose1 Who can guess when we will next be seeing this beauty on stage? Team EP

21.01.2022 Our girl keeping up her training with @coach_amandajane through her pregnancy in anticipation for getting back on stage in 2022 REPOST @kristymaree_pt A snippet of today’s back and arm workout Just trying to maintain as much muscle as possible during my pregnancy ... Up 10kgs from previous rack pull A1) wide grip lat pulldown 3x12 B1) rack pulls 3x12 C1) cable straight arm pulldown 3x15 D1) seated row 3x15 E1) EZY bar bicep curl 3x15 E2) DB overhead tricep extension 3x15

21.01.2022 Santa has been busy and EP prep clients have a little something heading their way

21.01.2022 Estro-Physiques Athlete (and newest Pro) @annaringrose1 looking absolutely KILLER on stage this past weekend! All our girls were back to work first thing Monday morning! If you want to be a champion... train like one, think like one, eat like one and NEVER give up So proud of our entire team of dedicated athletes! Hard work ALWAYS pays off! ... Team EP xx #stage #athlete #pro #proathlete #work #grind #results #training #gym #weighttraining #compprep #muscle #fit #fitness #comp #inba #posing #bikini #winner

21.01.2022 Thing that can impact the weight on the scales And why tracking pinches especially in prep is a better indicator LISTEN HERE: https://open.spotify.com/episode/1D57nfd4vF5YNuaNtFSISZ

20.01.2022 Welcome Vanessa Hill Photography to #TEAMEP We're building Vanessa's physique to take on Season B WBFF 2021 @wbffaust... @coach_amandajane See more

20.01.2022 Meet the newest @inbapnbaglobal_official SPORTS MODEL PRO @annaringrose1 Anna took out 1st Place Fitness First Timers 1st Place Fitness Novice ... 1st Place Fitness Opens 1st Place Fitness Overalls 1st Place Sports Model First Timers 1st Place Sports Model Novice 1st Place Sports Model Opens 1st Place Sports Model Overalls and PRO CARD! WE ARE SO PROUD OF YOU! Coach: @coach_amandajane

20.01.2022 FIRST PLACE FITNESS OPENS @annaringrose1 has absolutely smoked her first ever prep and has big goals after a solid off season Keep your eye out for Anna 2.0 ... Coach: @coach_amandajane @icnqld

20.01.2022 @inbapnbaglobal_official SHOW DAY! @annaringrose1 first time competing in fitness and sports model

19.01.2022 Welcoming @madigracept to our team This girl has worked so hard to ensure she’s bringing the best physical and mental package to her prep #watchthisspace

19.01.2022 Bikini Game is strong! @fit_angel_bikini designing the most stunning bikinis for our EP girls! Your bikini can make or break your stage performance (especially if it infact breaks!). A good fit and ensuring the bikini is compliant with the federations guidelines matters!

19.01.2022 #TEAMEP continues to grow! We are working along side @hope_fitness_solutions to provide both online coaching and face to face training for our gal @s_potz87 She’s already achieved UNREAL results And putting in the work to prime her physique to begin a prep!

18.01.2022 Champions don’t show up to get everything they WANT.. They show up to give everything they HAVE! Ft. Estero-Physiques pro athlete @annaringrose1 Team EP

17.01.2022 Beauties @coach_amandajane and @brookeybaby90 backstage WBFF 2019

17.01.2022 Crunch time is upon us @hayley_brooke_m physique is exactly where we want it for her stage debut! Coach: @coach_hannahfelicity Show: @icn_nsw ... #icnnsw #bikiniprep #icn2020 #compprep #fitnesscomp #onlinecoaching #compprepcoach #compprephadmelike

17.01.2022 Peak week is nearly upon as for a lot of our athletes competing next weekend To each and everyone of you. You ARE ready. ... #teamEP See more

17.01.2022 @coach_amandajane ran a poll on her story yesterday Here is the results - swipe to find out why!

15.01.2022 Our two favourite exercises to work the hammie tie in’s are deadlifts and hip thrusts

14.01.2022 Raw to cooked cheat sheet! Nutrition labels are based off raw weight not cooked! Most important thing is to make sure you’re accurately tracking as there can be huge differences in cals/macros!... Team EP

14.01.2022 WINNER WINNER The count down is ON for Season B with our girls coming in HOT Who’s getting ready to take the stage in 2020? Taking on new clients by application only

13.01.2022 Are you thinking about competing but don't know where to start? Or are you an experienced competitor wanting to take your physique to the next level? Enquire with us today to talk about how our experienced coaches can get you to your absolute best for stage.... [email protected] www.estro-physiques.com.au

13.01.2022 #TEAMEP making champions Our team for 2021 is GROWING! If you’ve been thinking of competing or wanting to get on stage with your best physique yet - enquire with us today.

13.01.2022 Estro-Physiques Athlete @josephineshabilla At ICN South Coast this past weekend! As a coach, one of the most rewarding things to observe over a prep is not just the physical changes of our girls, but the mental ones too! During this past prep, Josephine has had so many wins even before stepping on the ICN stage! She took part in her first powerlifting Comp (and PB’d her lifts on the day), she learnt to pose and now rocks her crop tops with CONFIDENCE during workouts ...on the gym floor! Watching you grow and evolve as a person and athlete has been such a pleasure. Josephine thought she could never take part in a power lifting comp or step on stage as a fitness competitor but she now knows that that there are NO LIMITS for those who believe in themselves! Learning this is the biggest achievement of them all! Coach: @coach_hannahfelicity Posing Coach: @natkitneyposingcoach Show: @icn_nsw Team EP See more

13.01.2022 REPOST @laurenedwards__x Watch this body grow!!!!!!! I’m so fired up about the journey with @coach_amandajane ! I’m so picky with who I follow and who id want to help me and I’m soooooooo glad I have found the right person!!! Bring it on.... and you never know you might just see me on stage one day this year @estro_physiques

12.01.2022 ARE YOU READY TO COMPETE? Our head coach @coach_amandajane published a blog today discussing the different red flags that mean you may not be ready to compete. Check it out in on our brand new website www.estro-physiques.com.au

12.01.2022 @rhi.campbell getting it done She has more than doubled her max hip thrust since starting! Results happen when you push your limits.

12.01.2022 #ifbb #ifbb2020 #ifbb2021 #ifbbaustralia #ifbbproleague #compprep #bikiniprep

12.01.2022 COMP BIKINIS After months of hard work to get your physique stage ready, it’s super important to make sure you’re dressed to impress for show day! Here are some of our FAV bikini designers below!... @glamfitbikinis @all4meonline @stepankaanderson Make sure to get in early so your designer has plenty of time to make the perfect bikini just for you! Team EP #stage #compprep #fit #fitness #bikini #pt #coach #nutritionist #science #health #champions #results #wbff See more

11.01.2022 Work hard in silence and let success be your reward

11.01.2022 Off Seasons are SO important for not only building your caloric intake, but also for building your stage physique. Experienced competitors are on a continuous journey of improving their physique from show to show. And our EP ladies are currently working hard building their physiques ... #teamEP

11.01.2022 #Repost @hayley_brooke_m with @make_repost Real question is - was I thinking about donuts or burgers. Probably both if I’m being honest - 64 days to go -... #fitnessmodel #fitnessmotivation #fitness #prep #icn #icnnsw #fitness #bikinicomp #bodybuilding #girlswholift #posing #physique #bodybuilding #seasonb #active #activewear #fit #fitnessjourney #abs #gains #fitspo #muscle #musclegain #musclegirls #glutes

10.01.2022 #ifbb #ifbbbikini #ifbbqld #ifbbproleague #ifbbpro #compprep #bikiniprep #bodybuilding

10.01.2022 Did you know that a large portion of your marks are from your posing and presence on stage? That’s why it is SO important to PRACTICE PRACTICE PRACTICE! Working with a posing coach makes a world of difference so they can make sure you’re doing posing that compliment your physique and are compliant with the federation you’re competing in. ... Our go to posing coach we recommend is @natkitneyposingcoach

09.01.2022 Winners Find A WAY. Losers Make An EXCUSE! The final weeks leading into stage are often the toughest both mentally and physically (and the period with the highest drop out rate for preps). We are beyond proud of our entire team of incredible girls making their way into season B shows! We continue to see STRENGTH, FOCUS and RESULTS from the entire team and we are SO PROUD! Watch this space because we KNOW this is going to a killer season for the girls! ... FT. Estro-Physiques athlete @hayley_brooke_m looking BOMB AF at recent photoshoot with @slavo.coach Team EP #ep #estrophysiques #prep #results #focus #stage #gym #fit #fitness #training #lean #training #weightlifting #bodybuilding #coach #pt #nutritionist #sportsnutrition #science See more

09.01.2022 Let’s talk about food swaps. Dieting doesn’t mean eating chicken and broccoli - dieting can be achieved by making lots of small tweaks which in turn create a calorie deficit over the day/week. Use this chicken sandwich as an example - by tweaking the ingredients you can make this higher or lower calorie to satisfy your daily macro targets. ... While it may only be a small change... lots of small changes = a big difference when you add them up. And this also goes for creating a surplus... one little bit extra in isolation isn’t going to spill you over... but lots of little extras certainly add up and can eliminate your deficit entirely.

09.01.2022 This is a big one people need to understand when they ask how many calories should I be eating? How many calories you should be putting in to achieve different goals is VERY dependent on how many calories are going out (your TDEE). Even if two people had the exact same physique and metabolic requirements - if one is more active their calorie requirements will be completely different.... It’s scary because majority of the calories our body needs are actually just to fuel our basic body functions... and for majority of people that number is above 1000 calories. So if you think about someone who’s only eating 1200 calories... but they’re burning 500 calories at the gym, maybe 100 calories TEF and another 500 calories racing around all day... that is a GIANT deficit. (1000+500+500+100 = 2000 ... but they’re eating 1200 ) What happens when there is a deficit that big? The body down regulates those basic body functions... ever wonder why people who diet too hard lose their period? This down regulation is wildly unhealthy and can take a longggg time to fix So while the crash diet may seem like a good idea at the time... I’m telling you now it’s REALLY not. Calculating where your calories should be (and the macro split which also matters FYI) is the best part about having a good coach and exactly why generic meal plans off the internet or some random app are a terrible idea. Join our team for 2021 and work with coaches who are knowledgeable about nutrition and energy expenditure.

09.01.2022 Welcome to the glute show

08.01.2022 @inbapnbaglobal_official 2020 - A SOLID fitness line up! Check out these back poses! Estro-physiques pro Athlete @annaringrose1 on the right TEAM EP

08.01.2022 It’s important to highlight that Less Calories More Gym Sessions DOES NOT EQUAL BETTER CONDITIONING. ... This is a comparison of 2 very different preps to showcase how overtraining & under-eating (aside from the negative health implications) can negatively impact your stage physique. Any coach can put someone on a low calorie plan and push their energy expenditure through the roof and get them lean for stage. BUT not every coach can effectively periodise training and nutrition to bring the athletes OPTIMAL physique to stage

08.01.2022 You need to do more than want a dream to manifest it - you need to work for it @annaringrose1 @coach_amandajane #TEAMEP

08.01.2022 Struggling to stick to your diet? These are things you could be doing that are making it harder for yourself because they are actually making you feel HUNGRIER!

07.01.2022 AFECTS OF TRAINING STATUS Your training status affects A LOT MORE than just how you look! Check out some of the physiological and metabolic adaptations that occur in trained athletes! Team EP

07.01.2022 Cell Signalling Molecules Produced as a Result of Muscle Contraction. What Do They Do? Team EP

06.01.2022 Now there is a bit of a misconception that bikini girls don’t lift... Can confirm - Ours Do #TEAMEP... #compprep #wbffbikini #ifbbbikini #icnbikini #inbabikini See more

06.01.2022 @hayley_brooke_m ready to slay in less than 2 weeks Practice makes perfect Coach: @coach_hannahfelicity

06.01.2022 Team EP continues to grow Welcome to the squad @chantelsmith

05.01.2022 The only place where success comes before work is in the dictionary Featuring Estro-Physiques Coach @coach_amandajane Team EP

05.01.2022 WE CANNOT EMPHASISE THIS ENOUGH! You don’t need to damage your health to step on stage. Want to compete safely AND slay the stage? ... Send us a DM #teamEP #compprep #bikinicomp #fitnesscomp #compprepcoach

04.01.2022 Every Morning You Have Two Choices... Continue To Sleep With Your Dreams, or Wake Up and Chase Them What will you be doing tomorrow morning? EP ... #estrophysiques #fit #fitness #comp #weightlifting #weights #compprep #coach #pt #nutritionist

04.01.2022 Winners are not people who never FAIL, but people who never QUIT Ft. Estro-physiques pro athlete @annaringrose1 collecting one of her many titles received this past season Team EP

04.01.2022 @inbapnbaglobal_official 2020 - A SOLID fitness line up! Check out these back poses! TEAM EP

04.01.2022 Our athlete @kristymaree_pt working with @coach_amandajane during her pregnancy to maintain her physique as much as possible so she can prepare for stage 2022 REPOST @kristymaree_pt Last garage session done before gyms reopen Embracing my ‘off season’ with my little man @estro_physiques ... @coach_amandajane See more

04.01.2022 Focus on all the possibilities for SUCCESS not the potential to fail.. FT. Our girl @hayley_brooke_m EP xx... #estrophysiques #teamep #fit #fitness #health #gym #training #science #weightlifting #pt #coach #nutritionist #champions #focus #determined #results See more

04.01.2022 One of the many reasons we ensure our athletes are having regular serves of protein throughout the day

04.01.2022 Practice makes perfect The sooner your start practicing your posing the more comfortable you will be and the more natural your posing will flow on stage. Stage presence makes up a lot of marks - don’t work your ass off in prep then sell yourself short. ... Our girl @madigracept kicking off her prep for @wbff_aust July show

02.01.2022 @icn_nsw South Coast 2020 Classic FT. Athlete Hayley Coach: @coach_hannahfelicity Bikini: @glamfitbikinis Posing: @natkitneyposingcoach ... Team EP

02.01.2022 @josephineshabilla coming in LEAN for her first @icn_nsw show Coached by @coach_hannahfelicity

02.01.2022 @icn_nsw is in full swing with our girls @josephineshabilla & @hayley_brooke_m Our girls are READY!

02.01.2022 Friday Feels Weekends are THE BEST for.. Reflecting on your weeks progress/performance. Making required changes/adjustments to training/nutrition to continue pushing for your BEST!... Planning out goals/focuses for the week ahead (short term goals are just as important as long term ones!) Getting prepped and ready to SUCEED for the week ahead! How will you be using your weekend? Team EP #friday #results #week #reflect #training #fitness #health #nutrition #stage #compprep #pt #coach #nutritionist #focus #determination See more

02.01.2022 WINNER WINNER First Place Sports Model Opens #TEAMEP Well done @annaringrose1 and @coach_amandajane ... @icnqld

02.01.2022 Another addition to the EP TEAM! @tru__di is getting ready for Season B @ifbbproleagueoz 2021

01.01.2022 Two weeks left until this first time competitor rocks the stage @annaringrose1 We’ve spent majority of her prep on 2000 cals and haven’t done more than 4 gym sessions per week Let’s Slay ... Coach: @coach_amandajane

01.01.2022 Who’s looking at competing in wbff next year? We’re now taking on ladies for Season A & Season B 2021. DM for info