Find Your Strong Personal Training in Sydney, Australia | Personal coach

Find Your Strong Personal Training

Locality: Sydney, Australia

Phone: +61 422 041 627

Address: 22 Pitt Street 2000 Sydney, NSW, Australia

Website: http://www.findyourstrongpt.com

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25.01.2022 5 reasons WHY tracking food can ENRICH my life without being in a Fat Loss phase. This is a task that’s my coach @jesshull_fitness asked of me in my own check in this week. At the moment as you may know I’m in a kinda maintenance/reverse diet phase which means that I’m not seeing much physical changes happening which can be a little demotivating even for me. So things something start to slip like tracking through the week so it was important in this time like this is t...o really think about OTHER reasons why tracking your intake can enrich your life without it always to be to lose fat. Thought it may help some of you out too 1. KNOWLEDGE. You can never have enough. The more I can understand what is in foods on a macro and micro level the more I can teach my own clients too. 2. AWARENESS - Helps me stay accountable instead of just eating whatever because I can. 3. DIGESTION - Helps me track my digestion especially if I’m not regular and help me alter food choice to assist it. 4. ENERGY - Helps my energy levels to ensures I’m hitting enough calories to provide enough energy as I can tend to under eat when busy. 5. REDUCES STRESS - Helps me stay organised which then takes a stresser off as it’s once less things to think about if it already accounted for. And number 6 - it’s hard for my coach to guide and teach me when she has nothing to look at #findyourstrongpt #fyspt #teamround See more

25.01.2022 Just a reminder you don’t have to perfect, just aim to get that 1% better everyday. Every small step is a VOTE towards the person that YOU want to become! #Findyourstrongpt #fyspt #teamround #tllp #theladiesliftproject

25.01.2022 CLIENT SPOTLIGHT Meet my amazing client Jodie! When she joined the gym, like all new joiners she was set up with an initial consult. As I emailed her to book this in she replied ‘sorry it’s just not the good time for me’ tbh I wasn’t initially bothered, only 25% of new joiners take up this consult but then only a month later she reached out again. I recognised her name and was excited to meet her as it was the now the right time and since that day she has only showed r...esilience, patience’s and consistency each and every week! When she first stated over 12 months ago she was eating very low calories I’m talking like 800 some days, scared of weight gain, had no energy and feeling so lost. We had a huge talk and decided to start macro tracking and education about food to fuel her body of what she was missing as she couldn’t keep living how she was. I think she first thought I was crazy haha but she trusted me and she started strength training and focusing on performance and she is now eating over 2000 cals per day while being leaner and stronger then she has ever been. but what’s more impressive is her biggest transformation in her mindset about herself . She is proud of what she has achieved, she no longer punishes herself for food and has opened to door to loving who she is because she is pretty fricken awesome! words cannot express how proud I am of you! Thank you for trusting me as your coach #Fyspt #teamround #findyourstrongpt See more

22.01.2022 It’s Deload Week! Deload? What do you mean? Welllllll.... lemme tell ya! A deload week is exactly what it sounds like. It’s a week to deload, relax, unwind, and give your body that extra little recovery it needs so you can re-board the gain train once the week is up. ‘Toot, toot’ ... They are planned breaks, or a lessening of your total training volume or a total break for a one-week period. When you are running through a proper resistance training program your body needs a break. Usually every 6-8 weeks (depending on your phase of training) esp you have been pushing super hard in the gym getting stronger each week. We do this for 3 reasons: 1 Prevention of INJURY!! - help reduce over training through your joints, ligament and tendons. They need a breather! You use your major joints in so many exercises so giving them a good rest can actually help you in long term progress in the gym. 2 Break through plateaus - sometimes just taking that planned week off can help your body with recovery and actually help you break through that number on the bar you haven’t been able to push. 3Mentally - neurologically fatigue can really holt your progress which I know for me can really drop my motivation. If I’m tired and not seeing how I am progressing that can be demotivating but it can be simplest fixed with a planned deload. Ok so how you can implement it into your training. reduce your main lifts by 30% of what weight you were lifting last week. reduce your sets for the week so if you normally did 4 sets, only do 3. If you did 3 then do 2. focus on mobility routines only - really work on joints that are feeling tight, practice your breathing or anything that you may miss normally DO IT NOW. maybe you have a planned holiday and you don’t have access to a gym, program yourself deload into this week so you are just doing some walks, stretching or just enjoying the week with no guilt attached to ‘not training’ So it your trucking through, feeling some niggles, tired, not seeing strength instead atm maybe a deload is needed for you too! Give it a go and see how it can help #findyourstrongpt #teamround See more

22.01.2022 Ok so whoever decided to invent high waisted legging I will love you forever Do you agree?? #findyourstrongpt #fyspt #teamround #theladiesliftproject

22.01.2022 Is NOW really the right time to be chasing FAT LOSS results? I know that sounds like a stupid question but hear me out. So many of you are ultimately wanting fat loss in some form or another butttttt ... What is it’s just not really the right time for you? Here are some examples that I consider when someone asks me about this. If you are on super low cals already for where your estimated should be. Eg 1200-1600 cals (pretty low to then create a deficit). This may mean you need to actually spend a bit of time reverse dieting and working to improve your metabolism, build cals up. if your energy and sleep are Rubbish - this may mean that you can’t train as hard as you need to and if sleep is poor then your probably not recovering properly which can effect your body to build muscle (not good for fat loss and no one wants that!) if you can’t hold down the basic in nutrition yet - things like hitting your current calorie target or protein target - if your not adherent now then why would you want to make it harder for yourself? it’s coming into a season where you may be more social, you want to enjoy your time with friends and family and don’t want to struggle through trying to create a deficit to get fat loss at this time. Spending sometime working on improving theses things NOW is going make your fat loss phase so much more manageable when you do go into it and you will actually see the results you want! If your falling into any of these, stop chasing fat loss just for a moment! - work on improving to be in an optimal place, focus on a reverse diet and building your metabolism and THEN go into your fat loss phase again. Trust me the wait will be well worth it! #Findyourstrongpt #fyspt #teamround #theladiesliftproject See more

21.01.2022 Perspective changes everything. Chatting to a client yesterday and we discussed PERSPECTIVE and realising that everyone’s perspective can be totally different. That could then change how YOU see the world or tasks that you might have to compete to get through your day. She gave a great example that she was at her dentist the other day complaining about having to go home and clean the house. He dentist turned around and said ‘I would love to be able to go home and clea...n my house’ And it got her thinking- wow your right, I’m lucky enough to be in this position. I have no commitments like children, I have a beautiful home that I worked hard for and it’s really a gift to be able to go and clean my space. Just by one simple perspective change she no longer looked as it as a hassle. The same thing can be said about getting up and going to the gym, or wanting to focus on nutrition to become healthier. There are plenty of people in the world who would LOVE to do these things yet it can still feel like a chore for some of us. If you are struggling to come up with motivation to training, or feeling like you can’t control your nutrition. I encourage you today to thinking about these struggling from another perspective and begin to change your struggles into blessings. Xx #perspective #gratitude #teamround #fyspt #findyourstrongpt

20.01.2022 CLIENT SPOT LIGHT! Victoria started working with me back in May. She was 6 months PP, calories and food was low and she wasn’t seeing the results. she wanted to drop about 8kg. we had a good chat and came up with a game plan to reverse diet her before she started her fat loss phase, WHY? Because She wasn’t in a good spot to begin dieting, her relationship with food wasn’t the best and she wanted to break free from the constant yo-yo dieting she has done for years SO ...she needed to try a different approach. We reverse dieted for about 4 months. No she wasn’t compliant every week she is only human but she continued to work hard and we managed and found solutions for her to help her continue to progress and move forward. She never gave up! Here are her stats: stating being of may Starting weight: 73.7 Measurements dropped about 3cm Calories: 1521 Ave per day No energy and lack of confidence End of her reverse in aug Weight: 74.1 Calories: 2300 Ave per day That’s 800 cals more per day EVERY DAY and only 400gm weight increase Buzzing off energy, so confident in herself and her ability’s to change! Stronger then ever! Now she was READY to diet! She has been in her fat loss phase for about 10 weeks and dropped over 4kg and dropping cms while still eating about 1750-1650 cals! That’s More then where she started and is actually seeing results Words cannot express of proud I am of her! She was patient, put in the work each week, asked for help, found solutions to make it work instead of excuses and continues to get stronger each week! Swipe right to read her story! And give her some love she sure does deserve it! #findyourstrongpt #fyspt #reversedieting #teamround #onlinecoaching See more

15.01.2022 TEMPO - What it is? Why is it important? Why would you need to use it?... All great questions and ones I get all time so I wanted to explain below. Some of you may know what I mean when I say tempo, some of you may have seen it written on your program but not quiet sure what it means to how to use it and some of you maybe ‘Sam what the hell are you talking about women??’ Ok so Tempo is the SPEED on which you perform your exercise and the different numbers represents the different phases that the exercises goes through to get completed each rep. There is 4 numbers that are usually shown in a tempo for eg 3211 or can sometimes be seen like this 3-2-1-1 First number 3 - ECCENTRIC phase aka lowering or lengthening of the muscles. Second number 2 - ISOMETRIC phase when the muscle is at full stretch. Third number 1 - CONCENTRIC phase so when your fulling contracting the muscle or at its shorten phase. Forth number 1 - ISOMETRIC phase again but when the muscles is fully shortened. If I were to put a SQUAT as my exercise it would look like this. 3 sec down, 2 sec hold at the bottom, 1 sec drive to stand up, 1 sec to reset before the next rep. Why tempo is important? - biggest one is to learn how to control your joints and muscles in the movement esp if you are new to lifting. It can also be used to build up a weakness in your lift for improving technique or a way to add progression onto exercises when adding more weight isn’t the optimal solution for the person. Comment below if you use tempo in your training atm? Share and tag if you found this helpful to you #findyourstrongpt #fyspt #teamround #tempo See more

14.01.2022 When you realise that this crop makes you look naked #0fsgiven On a serious note thought I must admit there was a flicker of a moment when I felt self conscious wearing this. We all can experience it but it’s wether you let it change you or not.... Being self conscious from either wearing something different, meeting new people or trying a new things can be common esp in women. Just last night I was having a convo with a client about being self conscious of filming her sessions in her gym. But what I reminded her and also had to remind myself is if someone else decided to judge you on wearing something or filming your sessions. THAT IS ON THEM!! NOT YOU!!!! Wearing something because you feel bad ass in it is empowering! Filming your lifts for feedback to improve is empowering YOU! Who gives a F about what others are say. Do it for you! Now go and enjoy the weekend you beautiful human #teamround #fyspt #confidence

13.01.2022 Top tips for you get on track with your nutrition at the start of the year! It’s the first week of Jan done already! Man these weeks are flying by. I’m sure a lot of you like myself enjoyed the holiday season maybe a little too much and feel a little sluggish, bloated and out of routine so here are my top tips for you to take back some control and begin to feel on track again. 1. Clean out your fridge and cupboard. Get rid of what you don’t need, throw out foods that a...re off and sort out your fridge to see what you have in there. 2. Write out a shopping list based on your staples of fats, carbs, protein 3. Go do a big shop buying those things. Maybe on a set day like Sunday 4. Roughy Plan out your meals focusing on this you may have been missing like fibre, protein. 5. Prep a few easy grab options, maybe pre cook some chicken, have some fruit and veg pre portioned 6. Pre track in my fitness pal either the day before or morning of for your entire day. Don’t just leave it to chance. 7. Get super simple, eat the same things for a few days, it’s not going to kill you! If anything it’s going to help your digestion and start to feel good. 8. Focus on water! Aiming for 2-3 litres per day. It doesn’t have to be complicated, you don’t have to jump into the next detox or low carb diet to start to feel better and see results. It’s about coming back to the basics and getting it done. Comment below if you found this post helpful and I want to know what have you starting doing to help you feel on track again. #fyspt #findyourstrongpt #teamround

13.01.2022 It’s FRIDAY!! So naturally I’m hanging at my favourite bar How bout chu? #findyourstrongpt #fyspt #findyourstrong #teamround

12.01.2022 In the last 2 years (104 weeks) I’ve spent only 20 weeks of that activity dieting! This means that 84 weeks aka a year in a half has been spent reverse dieting, bringing cals up, in maintenance and now heading into a surplus. Which means more food for me WHY?? Because this is where you should be for a big chunk of the year to focus on things like building muscle, increasing metabolism, hormone health and overall happiness ... Picture 1 - 2 years ago Eating around 1600 cals per day More body fat - less muscle Just finished a diet 4 months prior with no stratigy for when my diet finished. Increase bf back quickly - feeling frustrated! Picture 2 - now Eating around 2100 cals per day (and increasing) More muscle More educated! Been through 2 diet phases and proper reverse diet out of the diet to increase metabolism. Very little bf returned after dieting. If your serious about making some body Comp changes it’s not only what happening in your fatloss phase (usually only 12-18 weeks) it’s what your doing in the other 40+ weeks in the year! If you have been in the yo-yo cycle of a dieting mindset, not seeing any changes, feeling like your flogging a dead horse it could be because you haven’t spent enough time focus on boosting your metabolism, building muscle, strength gainz and it might be time for a change in direction like focusing on a REVERSE DIET! It takes time to rebuild your metabolism, it takes patience’s focusing on the basics, it takes determination and really looking after your future self rather then instant gratification but trust me it’s WELL worth it if you just give it a go. Ask any questions below if you want more info or if your still unsure if this is for you click on my link and let’s chat! #findyourstrongpt #fyspt #teamround #theladiesliftproject #reversediet See more

12.01.2022 Happy Easter It’s the day after Easter and you most probably indulged in maybe a little much food and a few to many chocolates like me hehe Now before you feel guilty as f#%k, excessively restrict your calories or try and do a shit tone of cardio to ‘burn’ it off (which sorry to tell you doesn’t really work) ... Take a moment to reflect on the enjoyment you had with your family and friends and MOVE ON! Life’s to short to be punishing yourself for 1 day! Today is a new day, a new moment when you can continue on just as you were. Let’s reestablish your routines and habits back in today set some goals for your week get back into tracking your food aim for 3 litres of water get more veggie and fruit in focus on protein set your training schedule up for the week plan some easy meals for your week And let’s do it! #findyourstrongpt #teamround #easter

10.01.2022 Protein smoothie 1 scoop protein 1 small mango 50gm raspberries ... 1/2 cup light milk 1/2 cup Water Super simple and Yummmmm Roughly 250 cals 30gm protein 20gm carb 2gm fat Perfect snack Get some See more

09.01.2022 One hot day doesn’t make a summer! Just like one crap day with your nutrition or training doesn’t make you a failure! Stop letting one set back blow your entire mindset. ... Instead STOP, TAKE A MOMENT, BREATH, And ask yourself ok what can I do to improve my situation? What things do you have control over to continue to step forward? A few task you can run through that can help: - figure out one small thing you can do today to move you forward in the direction you want to go? - Revisit your WHY behind your goals. And remind yourself why your goals are important to you. - Reflect on what you have achieved so far already. - Be kind on yourself! Xx #findyourstrongpt #fyspt #teamround #reflection #mindset #growth

08.01.2022 You know it’s going to be a good day when you finally get your dream giant sized mirror and have a coffee in hand! It’s the small things in life Happy Friday ... #findyourstrongpt #fyspt #tllp #theladiesliftproject #teamround

07.01.2022 You are the creator of your journey. You can direct it however you want by the choices you make. No one else. YOU ... How fricken cool is that! #lifeiswhatyoumakeit #yourchoice #teamround #fyspt #findyourstrongpt

05.01.2022 And on cue old Flo is back in town. Just a REMINDER to all ma ladies! When your on your period or it’s due to come soooooo much hormonal changes happen, water retention is higher, inflammation esp around the waist happens, your digestion can slow down so you feel bloated! ... Now is NOT a good time to judge your PROGRESS !!! Measurements can go up! Weight can go up! Strength can decrease! Energy can decrease! Your feeling like a 1000kg beached whale and all kinds of grosss but I promise this will pass! I suggest tracking your symptoms/emotions and thoughts for a few months and watch the trends happen, it may shock you (I know I was shocked) but it allowed me to see some evidence of WHY it was happening. That way you can look at it with more of a logical brain rather then thinking that your going backwards and can stop yourself from giving up! Ok I’m out, I’ll be found in a ball in the corner #Findyourstrongpt #fyspt #teamround #cycles #periodtalk See more

05.01.2022 No excuses - 5 min lower body mobility routine! 1 90/90 hip rotations x4 2 Hip Flexor Stretch x 30 sec/side 3 Spider-Man’s w Rotation x 5... 4 Prone Lying Glute hold x 25 sec/side 5 Dead bug x 6/side 6 Dead bug hold w breathing x 4 7 Glute Bridges x15 8 Glute Bridge Hold x 20 sec Quick, simple and easy! Never miss your mobility again #Findyourstrongpt #fyspt #teamround #mobility See more

04.01.2022 A REMINDER TO MY LADIES You are strong You are capable You are kind... You are intelligent You are giving You are honest You are loyal You are beautiful You are SO MUCH MORE then what a number on the scales say #findyourstrongpt #fyspt #teamround See more