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25.01.2022 Here is an early reminder for 2021 Don’t start a new/another fad diet and continue your yo-yo diet history I challenge you to break the cycle and educate yourself about nutrition so you can then achieve long term results with no more fad diets.. Learn more about what’s in food and what type of food you enjoy having that helps you achieve your goal. T...here is no magic diet or a magic diet pill. Find a way to diet that helps you stick to your calorie deficit, wether this be tracking calories or focusing on more protein, fruit and vegetables in your diet (which should be done first and always for everyone) Which ever way helps you, do it. Just don’t fall victim to another low calorie fad diet that is just going to leave you in the same spot next year, or in some cases worse off!! #fpsfitness #nutrition See more

25.01.2022 Couldn’t agree more 1) Learn to stack your ribs and hips and how to brace before using a belt! 2) A lot of the best/most knowledgeable coaches I know are definitely not the strongest. 3) Squatting past 90 degrees is definitely safe, only squatting to 90 is also okay. Depends on the individual and their goal! @squat_university A few thoughts this morning.... . On belts: a weightlifting belt can be a HUGE help for those wanting to lift as much weight as possible. It increases core stiffness & can therefore lead to enhanced performance. However, it doesn’t decrease your risk for injury if you move poorly. Move well first, learn to establish your own natural weightlifting belt and THEN use a belt at your heaviest lifts if you want. Remember, if you can’t lift 80% of your max without a belt and make it look great, you haven’t earned the right to go heavier with a belt. . On coaching ability: every coach should have experience under the bar. They should practice what they be and be practitioners of their own teaching. This however does not mean every coach will be an elite athlete themselves. Many believe Bill Belicheck to be a great coach, but he himself was not an elite NFL athlete before coaching. In fact, most of the best coaches are flawed athletically and have had to learn the in’s and out’s of their sport to an even greater degree because it didn’t come easy to them. So think twice before you waste your $ on programs from an elite athlete promising you massive progress. Just because THEY are strong doesn’t mean they always know HOW to coach. . On depth: I can’t stress this enough...if squats are performed with good technique and good programming, deep positions are okay. Period. 90 degree squats are not better for you nor do they prepare you to become better athlete. You should have full control and strength of the movement capabilities of your body. . Hope you all have a great day. _____________________________________ See more

25.01.2022 STOP labelling foods as bad or good There are no foods that are bad for you! Food doesn’t come packaged as good food and bad food. Your body doesn’t think, oh that food you just ate was a bad food, you can’t have that. A little silly when you think about it.. For long term health, we need to have a flexible and balanced ...diet, including a range of food groups, along with a better understanding and relationship with food. There definitely are some foods we should have LESS of, not none of or completely cut out, just have less of them. (Unless you have an intolerance/allergy to certain foods) But again none of these foods are bad You continuing to view food as bad is only preventing your progress in developing healthier eating habits. If you have a better understanding of food and nutrition, your relationship with food will also improve. This improvement in your nutritional literacy will mean you will be able to enjoy a more balanced and flexible diet where you can enjoy these so called bad foods and have no guilt associated with having them. Having no guilt associated with having these so called bad foods, is a massive step towards you improving your relationship with food and also improving your nutritional literacy. Once this starts to happen, your long term health is going to start to improve as well! All foods are okay to eat! Just learn what’s in them and how much you should have of them! #fpsfitness #nutrition #sportsnutritionist #nobadfoods #eatallthefoods See more

24.01.2022 We are 17 days into one of the most social months of the year with Christmas next week. At the moment I am sure you feel like every week there is another social event on, which is expected at this time of year. Social events are generally always based around food and/or alcohol as these both bring people together. What I ask you to do, is to enjoy these social occasions! Don’t avoid them. Don’t say... no to an invite. Don’t say no to that beer, that glass of wine or cocktail. Don’t say no to different food options. Go to them. Enjoy the social occasion. Enjoy being with friends and family. Enjoy having a drink (if you are one that enjoys a drink). Enjoy a piece of cake or what ever it may be. Just enjoy the moment, because I can guarantee when 2021 comes around and you go back to work, you won’t be thinking, oh I’m glad I didn’t have that drink at Christmas, you will be thinking, f*ck I wish I had that drink! I am not saying go crazy and eat everything and drink everything at every social event. As this will leave you feeling worse, but choose your events to at which you will enjoy yourself more than others. (There are some other strategies that you can implement as well that I’ll show in my story) But just make sure you enjoy the social event and enjoy the occasion, because come the new year you will wish you had enjoyed that event and not missed out on enjoying the time with family or/& friends. Remember this time of year only comes around once a year. Don’t restrict yourself and miss out on that social event, go to it, enjoy it, have a laugh, have a drink (if you like to drink) and just have fun with friends and/or family! #fpsfitness #getsocial #christmas #newyears See more

24.01.2022 There is a common misconception in the pursuit to get stronger, especially in some powerlifting areas, that you MUST eat bulk food/calories to get stronger! If you don’t eat big, you won’t get stronger. Now to a certain degree this is correct, as eating in a surplus can help you get stronger as this will aid in muscle gain, recovery and performance. ... In my opinion, eating to a point where you are gaining unnecessary amounts of body fat is counterproductive. Yes being heavier will generally mean you can lift more, but if you are putting on 10kgs (of mostly fat) to only increase your PB by 10kgs, have you really gotten much stronger? If you are a novice/intermediate lifter you probably got into lifting weights or powerlifting to just get stronger. Due to your level of lifting experience you can get stronger without the need to eat in a large surplus just by lifting more and improving your technique. Where as if you are a more advanced lifter, you may choose to/have to eat in a large surplus to move up a weight class or to assist in gaining more muscle mass to aid in getting stronger. Coaches getting people to just eat more food to get them heavier to get them stronger in some cases is just unnecessary. This is especially the case if you are a novice/intermediate lifter, if you are just wanting to get stronger you can do this with out putting on excessive amounts of weight/fat. If your coach is saying you have to gain weight to get stronger, this is more of reflection of their poor programming. (This is relating to a novice lifter) Eating at maintenance, in a slight deficit or even slight surplus will help most people get stronger with some seeing some changes in body recomposition, with out gaining excessive amounts of body fat/weight. (This is always very person and situational based) If you are eating more (surplus) the goal should be trying to gain as much muscle mass as possible to then help you get stronger, not to just get heavier with an excessive amount of body fat. Some body fat gain is expected and wanted, but not an excessive amount! Remember, more jacked (muscle) = more potential strength! #fpsfitness #liftbig #eatbig #powerlifting

23.01.2022 Don’t eat sugar Don’t eat carbs Detox tea Juice cleanse Shake only diet ... No carbs after 6pm Don’t fall for the appeal of these diet fads! They may get fast results, but they are all extremely restrictive and not maintainable long term! Plus are all BS! The more restrictive the diet the harder it is to stick to and higher chance you just end back where you are, or end up gaining more. Why not implement small changes to your eating that will last a life time and thus give you long term results. Have you tried flexible dieting? Have you taken time to educate yourself more about nutrition and what works for you? No? That’s fine, many of us haven’t, it’s harder than just jumping on a new fad. But it is essential in long term weight/fat loss! If you are wanting to learn more about nutrition and finding the right dieting approach for YOU email or DM today! #fpsfitness #nutrition #saynotofads #nobs See more

23.01.2022 classic @drnadolsky ! Great meme, great movie! #fridayfunny

23.01.2022 Here’s how to fix it! Forget about it and move on!! Christmas comes once a year, I hope you enjoyed the time you spent with family and friends while eating and drinking. 2020 has been a crazy year, more time spent with family and friends was needed! Here’s what NOT to do!! Don’t excessively restrict your calories! Don’t stop eating! ... Don’t train extra to try and burn it off! Don’t feel guilty! You can’t change the past, so don’t feel guilty. Set plans for 2021 to help you work towards your goals. Don’t get caught up on 2 or 3 days of eating. Move on and enjoy your New Years! #fpsfitness #christmas #boxingday #food #drink #family #friends #life See more

22.01.2022 So funny cause it’s true!! Haha #mondayfunny @drnadolsky A classic from @rpdrmike

22.01.2022 2021 Thank you to everyone that supported FPS Fitness in 2020! It’s very appreciated Here’s to a new year! I hope it’s full of growth and achievements for you all! #fpsfitness #newyear #2021

21.01.2022 Believe it or not, you can actually achieve weight loss or fat loss with out cutting out every single food you enjoy... Don’t be told by someone you have to eat certain foods and not eat other foods because they are bad! (Unless you have an intolerance or allergic to said food) You too will start to believe that there is a way to lose weight and body fat with out cutting out every food you enjoy. You’...ll also notice you are more consistent with this way of eating and see longer term sustained results rather than just that 4-8 week time frame. Who wants to be unhappy eating foods they don’t enjoy? Wouldn’t you rather enjoy the food you are eating and see results over a longer period of time and sustain these? I know what I’d rather! Who has seen results while eating foods they enjoy? Photo @rpdrmike #fpsfitness #food #eat #diet See more

19.01.2022 Is there a perfect technique? When training, some people will get fixated on technique and trying the perfect each exercise. Which is better than the others that just don’t care.. But is there really a perfect technique? Well yes and no. You have to remember there is no set perfect technique. There is no one fits all perfect technique. Due to us all having different bone lengths and joint angles we are al...l going to move and perform each exercise slightly different. This is why there no set perfect technique. But there is an optimal technique for each us for each exercise. There will be a certain way that we perform a certain exercise that is optimal for us in the way that it puts us in the safest and strongest position for that exercise. There are definitely some fundamentals that everyone’s technique should still include, but how we move and how it looks can look very different person to person, but can still be optimal for each person. Finding the optimal technique for you for each exercise will help you progress further, train for longer with less injuries and get stronger! Training with poor technique that isn’t optimal for you is just going to increase your chances of injury, which no one wants! #fpsfitness #coaching #teamfps #powerlifting #strengthcoach @ Hobart, Tasmania See more

18.01.2022 Protein It’s common for some people to struggle to eat an adequate amount of protein per day. This can be for a range of reasons, but there are some easy ways to help increase your protein intake at different meals. We should be aiming to have 3-4 meals per day that have at least 20-40g of protein in each meal. (to help stimulate muscle protein synthesis) Check out the slides to see some easy... ways to help increase your protein intake at each meal. If you are wondering if you are getting enough protein per day, generally anywhere from 1.4-2.4g per kg of body weight will be an adequate amount of protein for most people. This is very dependent on your goal, body fat %, current caloric intake and wether you eat meat or not. If you are unsure how much protein you should be eating per day, message me and I can help you out. For the guys out there trying to get bigger, please note if your protein intake is more than 3g per kg of body weight, you are well over the required amount and could be using those calories on more carbs or fats! Extra protein over 3g as is not going to get you more jacked, it’s most likely a waste! Tag a friend who struggles to eat enough protein! (Please note; serving sizes, protein amount and total calories will vary depending on type/brand of food chosen, only use figures stated as a guide, not exact values) #fpsfitness #protein #sportsnutritionist See more

18.01.2022 Stop chasing the extreme soreness and stop trying to smash yourself every session! This is more likely holding you back from achieving your goals than it is in achieving them!! Sure some pain/muscle soreness is expected and needed. But going into the session with the mind set of I’m going to smash myself so I can’t walk tomorrow is just so counter productive. Sure y...ou can’t walk tomorrow or probably for the rest of the.... Clap clap What you have failed to realise is that this is not making your stronger or helping yourself stimulate your growth potential. Your body will be spending too much time recovering/healing and not growing. How do we get stronger and grow muscles? By repeated stimulous to said muscle groups. So smashing that one muscle group once a week, compared to the same volume or slightly more spread across 2-3 training sessions in the week will yield more potential to grow and get stronger. This all relates back to your Maximum Recoverable Volume (MRV). If you are smashing yourself so much and doing more than your MRV you are just getting bloody sore, not walking and not making any where near as much progress as you could be!! If this all sounds to hard and confusing, don’t worry it can be, but that’s why there are coaches there to help take care of this for you with your programming. But if your trainer is gloating how you aren’t going to walk for weeks or that they love smashing it so hard they can’t move... I’d question their intentions and consider if they really are working towards your goals, or just making you incredibly sore for no real benefit.... #fpsfitness #volume #training #trainhard #trainsmart See more

18.01.2022 FIBRE Fibre consumption of many Australian’s falls short of the recommend minimum amount of 25g per day. This is generally because most of our diets aren’t high in fruit or vegetable consumption. If these 2 things were focused on more you’d find your fibre intake would increase. If you are someone that struggles to eat enough fibre, try using some of these high fibre foods. You might add these in or swap yo...ur normal choices for these higher fibre foods to help increase your daily fibre intake, trust me your gut/bowel will thank you for it Remember these values represented are for 50 and 100g serving size. So don’t think you can just add 50g of chia seeds per day to boost your fibre. As this would be very hard and unpleasant to consume especially given a normal serving size is only 10-20g. So use these as a guideline of some foods you can add in or swap to in addition to your daily eating along with your normal vegetable and fruit intake or work on increasing these as well if they are generally low. #fpsfitness #fibre #health #eatyourfruitandveg See more

17.01.2022 Knowledge and consistency is This is not a transformation before and after post. But rather a post about the gains of nutritional knowledge! I have been working with Leigh for 2 years now working on her training and nutrition. When Leigh first came to me (not the first photo but some years after the first photo) she had the classic trainer meal plan diet. Chicken and ...broccoli 2 times a day, lots of almonds, no fruit, no variety and no freedom. You have to stick to this plan/diet and you can have one cheat meal on weekend. This was no fault of hers, she was following what she had been told to do by the trainer. Wouldn’t you do what they say as well? Or haven’t you yourself done the same thing and followed what the trainer told you to do? (Key word being trainer, not sports nutritionist, dietician or nutritionist) Over the last 2 years Leigh has gained massive amounts of knowledge around food and nutrition. She is now educated and been able to eat a wider range of foods. Foods that she enjoys, foods that she feels like. She understands what is required to maintain good health and what is required to lose weight/body fat and guess what? It’s not that boring restrictive meal plan your trainer just gave you! Plus she has got strong AF!! I am not taking any credit for Leigh’s physical transformation from photo 1 to photo 2 as Leigh started her journey well before starting with me. She is also the one that decided to start it and the one that has been committed to continue with it. But I know Leigh in the second photo has a lot more knowledge around nutrition that is going to help her for a life time now #fpsfitness #nutrition #sportsnutritionist #knowledge #eductaion #saynotomealplans See more

17.01.2022 MILO For me this is a no brainer, it’s definitely the original. You can’t beat the original milo. From a caloric point of view as well, there isn’t a massive difference/benefit to having the 30% less sugar option either. Per 20g (recommend serving size) there is only 7kcal difference between them. But let’s be real, ain’t no body having only 20g of milo. There would be close to 60g or 3 tablespoons ...for most people, if not more! Still in comparison there is only 22kcal difference between them both. Which in all honesty isn’t much and probably not worth you choosing the 30% less sugar over the regular milo if you were worried about calories. The only noticeable difference between both is the fibre content. The 30% less sugar has close to 4 times the amount of fibre than the regular milo does with per 60g normal milo having 2.5g compared to 9.4g in the 30% less sugar. This is a substantial amount and should be noted, but before you go run out to stock up on milo for your fibre content. Remember this comes with 200kcal from the milo and not including the calories from the milk or ice cream you are adding it too, so this would be a high calorie option for your 9.4g of fibre. But still this a big difference between them and should be noted. So either way, either milo option is great, neither is better than the other, I would make your choice on taste and what you prefer as the 30% less sugar is only 7kcals difference per 20g which is nothing massive. #fpsfitness #milo #milk #nutrition #sportsnutritionist

14.01.2022 #flashbackfriday to when the uso use to lift! Can’t wait to see @renessamanu to start lifting again 155kg like it was nothing! #fpsfitness #teamfpsfitness #deadlift #strong #tonganstrong #tonganthor #uso

13.01.2022 MASSIVE REP PB My online client Bec nailed her final week of top set doubles on her deadlift with 143kg x 2 reps @RPE 8.5! This is 3kgs above her current comp PB with more in the tank! The final 6 weeks of prep are going to be fun! #fpsfitness #powerlifting #deadlift #strong #pb #compprep #letsgo #teamfpsfitness

12.01.2022 Less sugar has to be better for you, doesn’t it?? Well in this case, the less sugar option actually means you are consuming more calories Is this bad? No... Is sugar bad? No Are carbs bad? No Are more calories bad? No But what this highlights is that if you a health seeking person looking to cut your calorie intake down or choose the better option, this doesn’t always mean the less sugar option is better. Less sugar does not mean better for you. Less sugar does not mean less calories. Read the food label and see what is being changed to equate for less sugar. Make your choice based on what aligns with you and your goals. If you are wanting the lower calorie option, this may mean having the option with more sugar as in this case. I wouldn’t be recommending to have banana bread every day with it being relatively calorie dense and not very satiating. But this is just being used as an example. For me, I would be choosing the one you enjoy the taste of and just enjoy it! Banana bread tastes goood But don’t be fooled by the packing! Less sugar does not always mean less calories or better for you #fpsfitness #nutrition #facts #lesssugar

12.01.2022 Peanut Butter ain’t PROTEIN Let’s get this clear... These comparisons are based off total gram serving size needed to achieve 30g of protein. From this what you can see is that peanut butter IS NOT classed as a main PROTEIN source. Yes it does contain protein, but it is primarily made up of fats. Peanut butter is a fat source, with some protein. Steak/Beef is a protein source, with some fats. For you to achieve 3...0g of protein from peanut butter this would mean you are consuming 802kcal in the process... For someone people this would be half of their daily intake of calories, just to get 30g of protein, not to mention the 66.7g of fats as well So don’t be fooled into thinking peanut butter is a viable way of increasing your protein intake. If you need more protein in your day eat more lean meats (any are fine), high protein yoghurt, eggs or protein powders if you can’t get it through your food sources. #fpsfitness #peanutbutter #steak #protein #fat See more

12.01.2022 Good v Bad It’s very common when dieting or looking to eat healthier we are quick to label pasta as bad and rice as good. (When neither is bad or good!!) Now from a calorie per gram point of view, this is very flawed as per gram they are very similar!! As seen in pictures. But if we view from a palatable point of view, pasta generally wins on being more enjoyable to eat and easier to over eat on than rice. Bu...t this is very dependent on the person. From a satiation point of view, white pasta is generally lower (119% on Satiating Index) compared to white rice (138% SI) meaning you can generally eat more pasta before you are satiated (satisfied/full) than rice. So is pasta bad to eat then? Hell no!! Gram for gram the calories are very similar, but it’s just easier to eat more if it. If you feel like it, have some! Just be mindful that it won’t be as filling (satiating) as the same amount of rice and that you may want to eat more because of the taste. Just remember neither is good or bad and stop labelling foods!! #fpsfitness #stoplabellingfoods #rice #pasta #carbs #food See more

11.01.2022 Same same but different? If you are someone that fancies a chocolate milk on the go, then it’s hard to say no to the Oak Protein Plus. They don’t only have 12g extra of protein (30g total) and 105kcals less than the normal oak chocolate milk, they taste bloody great as well. ... Chocolate milk has been studied and shown to be a great post workout drink due to the protein and carb content and the rehydration factor. So having a higher protein and slightly lower fat content makes these a little more appealing to me. Not only for post workout, but if you are someone that drinks chocolate milk regularly simply by swapping to this you are going to increase your protein intake and decrease your calorie intake for the day. A simple swap that will assist you with your weight/fat loss if this is your goal. Would I recommend you to have one of these every day instead of eating? Definitely not as they won’t be as satiating as a meal of the same/similar calorie and macro break down would be. But if you are needing a quick post workout meal, breakfast or snack option on the run from a servo or a simple swap for what you normally have I would highly recommend it! #fpsfitness #chocolatemilk

11.01.2022 Which Mars do you do?? This comparison shows the calorie and macro difference between a normal Mars bar and the Protein Mars Bar. Now does this mean one is better than the other? Is one bad and one good? No way! Both are food. Both contain calories. One just has more protein and less carbs and the other more carbs and less protein. This does not make one better than the other or on...e bad and one good. If you are someone needing more protein in your diet, you might be better off going with the protein Mars bar. If you are someone that gets enough protein through other food sources, go the normal Mars bar. Or if you just enjoy eating and the taste of a Mars bar have it! For me I think the protein Mars actually takes okay, I’ve had a lot worse high protein bars. But it definitely doesn’t beat the normal Mars bar! So enjoy either Mars bar. Just be smart with the one you choose to have. But most of all, enjoy eating it and know neither is bad!! #fpsfitness #marsbar #chocolate #nutrition See more

11.01.2022 FPS 10 Week Coaching Special Are you getting back into your training post Covid and not sure where to start? Do you want to get; Stronger ? Leaner ? ... Fitter ? Healthier ? If you do it’s time to join TEAM FPS! For a limiter time we have a special for ONLY 5 people for online or face to face coaching! If you want to get results and want to stronger, leaner, fitter, lose weight and/or healthier our coaching options are for you! DM, text or email to secure your spot! 0421449811 [email protected] #fpsfitness #coaching #nutrition #strength See more

10.01.2022 Does your back hurt when you deadlift Well this may be why If you are setting up like photo 1, with excessive arching through your thoracic/lumbar spine this could be the cause of your back pain from deadlifts! Having this excessive extension/arching (flared ribs - ribs and hips not stacked) creates less ZOA and limits the amount of intra-abdominal pressure (bracing/core engagement) you can ...generate. You will generally initiate the lift more with your back as well due to this position. The next reason why may be due to having this overly extended position at your lock out as well (photo 2). This extended position at your lock out is sometimes linked to your set up or the flaring of ribs at the lock out. The faring of your ribs means your ribs and hips aren’t stacked (photo 2), again losing intra-abdominal pressure. To fix this over extension in the spine you want to think about stacking your ribs and hips before setting up for your deadlift.(photo 3) You will see in this position the spine is in a more neutral position with out the excessive thoracic/lumber arch. (Photo 3) In the lock out position you want to ensure you are maintaining this stacked ribs and hips position (photo 4). Not flaring your ribs and not leaning back excessively. By stacking ribs and hips before you lift in your set up, will mean you are able to create better infra-abdominal pressure (bracing/core engagement) this putts you into a stronger and safer lifting position. Not sure if you are excessively arching in your set up or lock out? Take a video and DM so I can have a look for you. #fpsfitness #deadlift #stackribsandhips #technique See more

10.01.2022 This keen with most gyms in Queensland and Tasmania reopening today!! What’s your goal with your training now gyms are reopening? Mines definitely to get stronger and improve the on this lift and work towards 250-250kg! ... #fpsfitness #deadlift #gym

10.01.2022 Simply getting someone to lift significantly lighter doesn’t mean you have fixed their technique, you just got them to lift lighter, so of course their technique will improve to a certain degree. If someones technique breaks down or they get pain somewhere when lifting 100kgs, getting them to lift 50kgs will generally mean they can do this with better technique and no pain due to the load being lighter and thus the lift being easier. You haven’t fixed anything yet, you’ve... just made them lift significantly lighter. Yes we want to drop the load and have them lift lighter to help improve their technique and focus on improving the area that is breaking down. This can be done through tempos, pauses and variations of that lift targeting the area they breakdown in. But you can’t claim to fix anything by comparing a 100kg lift to a 50kg lift. We only really know if they have improved their technique with said lift by getting them to lift the similar load with out their technique breaking down and with less/no pain. Tempos, pauses and variations with lighter load will help with improving technique, but the only true measure of an improvement in technique is lifting the similar, same or more load with improved technique and less/no pain! This is when you know the adjustments and variations used have improved the issue this person was having. Don’t be fooled, a lighter lift will feel easier and better, because it’s lighter. Decrease load, fix technique issue, use variations if needed, then gradually start to progress the load back up. This process can take time for some, they may in fact need to lift lighter for some time. But if they can progress to the point where they are lifting similar load again pain free and with improved technique, you now know that their lift has improved. #fpsfitness #technique

09.01.2022 Setting a base! Setting a solid base/foundation for your squat is vital in a strong stable squat. An important part of setting this base are your feet, which are commonly over looked. You may have heard before from a trainer trying to teach a squat, Put all your weight in your heels ... Lift your toes up These cues are unfortunately not going to help you set a secure base, but make you more unstable under load and make it harder for you to squat. This is why a lot of lifters focus on the Tripod Foot while squatting. This term relates to 3 points of your foot, your heel, the base of your big toe and the base of your little toe. Setting these 3 main points of our foot with an even distribution of weight before you squat helps you set a secure base with the ground and can help you with screwing your toes and feet into the ground. Being able to set this secure base with your feet sets a solid base for the rest of squat. You will be more stable and be able to generate more force creating a bigger squat. If you don’t already think about setting your feet before you squat, try it and you’ll feel and see the difference! #fpsfitness #teamfpsfitness #squat #tripodfoot #strengthcoach #strong See more

08.01.2022 Who loves some Weet-Bix?? If you do I recommend trying the new Weet-Bix Protein, which actually has a decent amount of protein per 100g for a cereal. Getting 20g of protein (per 100g) from a cereal is a great way to start the day! (This isn’t including the protein from the milk either) An extra 7.7g per 100g compared to normal Weet-Bix is a decent increase and worthy of the protein label on the box. ... If you like cereal and need a, High protein and High fibre breakfast option definitely try these out! #fpsfitness #howmanydoyoudo #weetbix #sportsnutritionist @ Moonah, Tasmania, Australia See more

07.01.2022 Bro what you training? Babe what are you training? This is one question that will be asked a lot over the coming weeks with most gyms set to reopen to a modified version over the coming weeks. Now what you train when you go back is actually a very relevant question. Do you go back to your bro split? Smashing chest and tris taking everything to failure?? (This is...n’t smart to start with but that’s another topic) Ladies do you go back to hip thrusting and training legs 3 times a week? Well this is very person dependent. But if you have mainly only been doing body weight, light weight exercises and your training has been hit and miss then this would not be advised at all. The volume, frequency and intensity would all be too high for when you go back to the gym. Your muscle fatigue would be through the roof and recovery time would take too long. You would be better off using a smarter more gradual approach. Don’t take all exercises to failure. Start using a RPE scale, try to hit a RPE 6-7 for first 1-2 weeks. (Explained in my story) Don’t do as many sets per muscle group per week. Use a frequency and volume that has you doing the Minimum Effective Does (MED) but under your Maximum Recoverable Volume (MRV) (check out @rpdrmike) this is person dependent and will depend on what your current training has been like. If you are going over your MRV in week one you will be taking too long to recover and see less progression in the following weeks. (More details in story) These factors should always be considered when programming. But trainers and clients don’t consider these factors and just write/after something that smashes them! Some of you may be thinking, bro what’s RPE and MRV?? That sounds too easy to do and complicated. I just want to smash it! No worries, let me know how your 2 week long recovery goes after your first leg session.. if you even train legs brah!! See more

05.01.2022 Hey what’s for dinner on your new diet? I have to have chicken and rice. The diet/coach said I can’t have red meat and defs no potato’s, they are bad... Chicken and rice is better.... Who hasn’t heard this from someone or seen a diet saying the same thing! Chicken and rice for lunch and dinner. No red meat. No potato. This meal comparison is not trying to sho...w you that one meal is better than the other. But that when portion size is taken into consideration, both meals are very similar in calories and macros. Both of these meal comparisons calorie and macro totals do not take into consideration any oil that some may add to their cooking but is taken on a raw/uncooked value. You can see from this that there is nothing wrong or bad with steak, potato’s and vegetables (definitely my preferred choice ) There is no reason these should be avoided while dieting. As long as you are mindful of serving size, you can have this meal instead of your classic chicken and rice. Being mindful that if you are only having a small portion of chicken, the steak size will be smaller as it has a higher fat content per 100g. Some may find for meal prep purposes chicken and rice is easier and more convenient, that is fine (but please add some flavour to it). But keep in mind if you feel like steak or potato’s for dinner, go have it. Just weigh it out and enjoy it!! Don’t deprive yourself of something you feel like or enjoy eating because you have been lied too about it being bad. When it’s not! #fpsfitness #steak #potato #sportsnutritionist #diet #food See more

05.01.2022 So simple, but very true! Stop over complicating your diet and focusing on the finer points that don’t matter as much, like meal timing! Tick off the important factors of dieting and you will be on track to having a sustainable diet specific to you; 1-2 Pieces of fruit per day (150g per serve) 2-3 Large serves of vegetables/salad per day (150-200g per serve) ... Adequate Protein specific to your goals (~1.5-2.5g p/kg body weight) In a relative calorie deficit, that is not overly restrictive Something you enjoy and can maintain longer than 4-8 weeks. Keep it simple and specific to you! @thealanaragon #fpsfitness #nutrition #sportsnutrition See more

04.01.2022 Australia Day will most likely be the first challenge for most people that started a diet in the new year. If you started a restrictive diet that says you can’t drink alcohol at all or have to have the same set meal every day, you are most likely dreading this day as on a social aspect it is heavily associated with drinking alcohol and having a snag. For some of you, you have probably already declined attending a social ev...ent due to this. Or you have said yes and currently dreading going because you won’t have your food to eat and can’t drink. Well don’t be! You shouldn’t feel like this! I challenge you instead to have a cold one and have a snag, if both or either of these interest you. Firstly, neither will make you fat! Secondly, your diet is most likely too restrictive to start with. Thirdly, in the long run, you missing out on this social, if it is important to you (you know this if you are already having fomo) you will be doing yourself more harm than good by missing out. Lastly, I am not saying to go send it and get lit, but having a few social beverages and a snag or two will not kill you, but actually make you feel normal and you can continue your diet tomorrow. If sending it and getting lit is what you need to enjoy yourself, well you can do that as well, but also just continue as normal tomorrow. Remember fat gain is not caused by one type of food or drink, but a continued over consumption of calories (calorie surplus). So that one cold one and a snag isn’t going to make you gain fat, but you will gain enjoyment out of the social aspect! Cheers #fpsfitness #snag #bbq #coldone

04.01.2022 What’s your New Years resolution or goal? Many of us will be setting a resolution or goal for 2021 and for some it will be weight or body image related. I want to lose x amount of weight or I want to my waist to be smaller, etc But why not this year set a goal that isn’t related to your weight or how you look, because I guaranteed you have set that same goal in the past and you didn’t achieve it then. ... Set a goal this year that has to do with strength, fitness, lifestyle or health. Something such as; I want to increase my squat by 5-10kgs I want to be able to run/walk 5km I want to focus on eating 1-2 pieces of fruit per day I want make sure I eat more protein per day at least 2-3 times per day I want to aim to sleep for 6-8hours each night If you set goals like these you will end up achieving the goal you really want to achieve. Which is just feeling better about yourself. You won’t only feel better because you are now getting more sleep, stronger, fitter and healthier, but you will also have more confidence. Not to mention you have probably lost some weight/body fat because you have been more consistent with your training and nutrition with out focusing on your weight or how you look. Focus on the process! Do the little things consistently and you will achieve your goals. Just don’t put all your focus on your weight or how you look, because you have done that before and still setting the same goal! #fpsfitness #newyears #goals #resolution #strength See more

03.01.2022 What many think is needed for weight/fat loss VS What is actually needed for weight/fat loss Many of us think we need to drastically change everything we normally eat to achieve weight/fat loss. Some habits do need to change, but all we need to do is eat more of some foods, eat less of others, be consistent with hitting our relative calorie intake (deficit) and maintain a 80/20 balance that suits your lifestyle. #fpsfitness #nutrition #sportsnutrition #flexibledieting @ Zap Moonah

03.01.2022 Earn the right to lift it Too many times I see people lifting weight they don’t deserve to be lifting. What I mean by this is that they have just put on a weight that is well beyond what they have lifted before, with no justified progression. Or they have chosen to go heavier even though in their last set they; - Had a significant technique break down - They struggled ALOT (RPE 10)... - They didn’t achieve full range in the rep/s in last set Due to this, they do not deserve to then try to lift heavier!! If your technique is breaking down, you aren’t hitting full range and it was bloody hard... What makes you think that adding more weight is going to make this better?! It’s only going to get worse! The ego has to be left at the door. The weight is going to feel heavy some sets. But if your technique and form is still good and you need to/feel like you can go heavier, then you can go heavier. But if it’s feeling heavy, you are losing your form, cutting depth and just lifting shit... You haven’t earned the right to go heavier... yet! Drop the weight, work on the points where your technique is breaking down. Get stronger in that part of the lift. Work hard. Keep working hard. Get stronger, get technically better. Then when you lift that weight again next time it will feel better and be easier. Now you have earned the right to lift heavier! Lifting heavy is cool , but not if you are massively loosing form and cutting depth, then it’s not cool You are just increasing the chance of getting injured and you just won’t get stronger! #fpsfitness #earntherighttoliftit #strongissexy See more

03.01.2022 DEADLIFT REP PB Here is my online client Michele nailing a big 100kgs x 2 reps In her previous training block she hit 100kgs for the first time but for only 1 rep... so someone must be getting stronger! It’s a big achievement lifting 100kgs for the first time, but to start doing it for reps is massive! #fpsfitness #onlinecoach #strong #deadlift #followtheprogram #trusttheprocess

02.01.2022 When I see someone buy lifters (squat shoes) I honestly question this expense and wonder the reason behind it. If you are getting these because you think they will fix/make you squat better, they won’t. You will just have same shitty squat with expensive shoes. It’s like thinking if you buy a pair of Air Jordan’s that you will suddenly now be better at basketball (if only it was that easy to be like Mike)... If you are having issues with your squat I would look at your set up, rib/hip position. This is likely the real issue, lifters may help you squat deeper due to the elevated heel, but your set up (rib/hip position) will still be the main issue. If you have found a good set up and find you squat better with an elevated heel, then these are warranted. If you squat high bar, have hypertrophy goals or a weightlifter then these are also more so warranted. But if you have not yet worked endlessly on improving your set up (stack/brace) then you are just going to have same squat issues with increased ankle range and expensive shoes. Squat shoes and elevated heel squats have their purpose and place. I actually love elevated heel squat variations. But lifters/squat shoes aren’t the answer to your poor squat. Improve your technique first! Then go buy the shiny shoes, if you actually really need them. #fpsfitness #belikemike #nikeromaleos #adidasliftingshoes #airjordan #squatshoes

02.01.2022 so funny, but so true! The looks I get from clients when I tell them to eat more carbs... Then they still lose weight/fat!!! The looks of joy on their faces and the shock of finally seeing that carbs aren’t the devil! #fpsfitness #fridayfunny ... Posted @withregram @drnadolsky People really think they can’t eat carbs when trying to lose weight. What a ridiculous myth. We have very controlled metabolic ward studies showing you absolutely can do it and will lose just as much fat despite the carbs. You just have to lower how much fat you’re eating. Calories will always be the most important part of fat loss despite what your guru tells you. Yes if you feel better doing low carb and it helps you stick to it then that will be better for you. Yes if you have insulin resistance you can still lose fat while eating carbs. Also a myth. @itscarolynmac @rpstrength #rpstrength #iifym #lchf #lowfatdiet #carbsarelife See more

01.01.2022 #flashbackfriday to @brycegrayson first powerlifting comp in 2018 and him making this 125kg PB bench look easy! What a great day of lifting this was Are you wanting to get stronger in 2021? ... Enquire now through link in bio #fpsfitness #strength #powerlifting #benchpress #onlinecoaching

01.01.2022 Exactly what I feel like doing when ever I see someone raving on about how Keto is the only way to diet with no understanding of caloric intake or macronutrients. Here’s the inside secret to Keto, there is no secret it just creates a caloric deficit that works for someone people. But there is also many other ways to create this caloric deficit that isn’t as restrictive. #fpsfitness #keto #calories #macros

01.01.2022 Do calories matter for weight loss on a low carb diets? Of course they bloody do!! The only reason low carb diets work is because they put you in a calorie deficit! Not because of some low carb magic that some people believe. Pictures by @bdccarpenter and some *Low carb diet myths* he debunks that I couldn’t agree more with. Myth: low carb diets are always better for fat loss. ... Truth: low carb diets often result in greater short-term weight loss however this isn't the same thing as fat loss, where they appear equal if calorie intake and protein intake are the same. Myth: you have to focus on insulin reduction as a primary vehicle for weight loss. Truth: Insulin secretion and body fat losses don't have to correlate. Myth: when you switch to burning fat for fuel you will lose more body fat irrelevant of calorie intake. Truth: burning "fat for fuel" doesn't necessarily indicate body fat reductions. If you are eating a shit ton of fat, of course fatty acid oxidation will be higher. Myth: calorie control is effortless on low carb diets. Truth: whilst many people do notice improved appetite control with low carb diets, this is not universal and many other factors can influence satiety, like food source selection within your macro allowance. Many people can still overconsume calories on a low carb diet (just let me loose at a Brazilian barbecue buffet and watch). Myth: low carb diets are best for fat loss. Truth: they are fine. They often promote spontaneous calorie reduction and promote an increase in protein intake (which can have it's own slight metabolic advantage) but they are not the holy grail and not everyone should strive to follow them. Just let me eat my sandwich in peace. Thank you. Any questions? . . . #NEAT #weightwatchers #diet #workout #fitness #lchf #fructose #fruit #keto #ketogenic #weightloss #carnivore #protein #lowcarb #lowcarbohydrate #lchf #alternatedayfasting #intermittentfasting #iifym #flexibledieting #myfitnesspal #cleaneating #eatclean #diet #nutrition #caloriedeficit #calorie #calories #caloriecounting #sug @ Moonah, Tasmania, Australia