HFS Strength & Nutrition in Virginia, Queensland, Australia | Gym/Physical fitness centre

HFS Strength & Nutrition

Locality: Virginia, Queensland, Australia

Address: 58 Pritchard Road 4014 Virginia, QLD, Australia

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• Sport & recreation
• Gym/Physical fitness centre
• Sports & fitness instruction
• Fitness trainer
• Nutritionist

23.01.2022 @misssophiegrace_ is making some awesome progress early on in this improvement season. Today is the first day of her 2nd 'offseason' training block and we're taking more of a power/hypertrophy split approach with 2 heavier days and 3 higher rep days. This is the first time Sophie has ever done weighted chin ups and I'm very proud to see her pumping these out for reps with 10kg attached to her. Soph is a very strong girl and I have never actually worked with her during an offseason(I just did her contest prep last time), so I'm really excited to watch her progress and make some epic gains as well as create a much better starting point for her next contest prep! #TeamHFS #coffeeblack

21.01.2022 #mondaymotivation Have a go at the pins on this young rooster! Lawrence is 4 weeks post show and we have him back up to 3300kcal now which is about maintenance for him. He is only approx. 2kg up from his pre peak week weight meaning there hasn't been much fat gain at all. This guy kept his shit together after his shows so he has set himself up for a very successful improvement season and I can't wait to see what we can achieve over the next year. Give this legend a follow as well @general.muscle #TeamHFS #teenbodybuilding #naturalbodybuilding

20.01.2022 @zak_powell looking really good with still a few months to go before his first show ever. Zak is a really hard worker and always puts his best effort in. As a result he has put himself in a position where he really doesn't have a lot of work left to do in terms of condition. Calories are still very high at this point with multi day refeeds each week. #TeamHFS #nevergiveup

20.01.2022 Congratulations to @djmfit on placing 2nd today in Bikini Open. #TeamHFS

19.01.2022 @oatsandchat Louis' prep is coming along nicely for his ICN Men's Physique Pro Debut later this year. We are well ahead of schedule ATM so we are likely going to do a few shows along the way

18.01.2022 Always start your day with some light exercise! @umebjc thanks for the spot - secretly wanted to fail it so you hugged me...

18.01.2022 One thing that is often overlooked by most people regarding the figure division is shape and symmetry. It doesn't matter how shredded or big you are, if you don't have/create shape and symmetry to go along with that, condition and size won't save you. So if you want to be a figure competitor, take the time to build the shape that's required and then consider dieting for a show. @_nikita is shaping up very nicely for her first competitive season ever and I couldn't be more excited to see her take to the stage. She's still pretty young so to look like this now tells me she has the work ethic and potential to go far. #nevergiveup #TeamHFS

17.01.2022 #flashbackfriday We'll get back there one day, but for now, improvement is well under way. I feel like I've regained momentum the last 2-3 months after battling some back and wrist injuries, but things have been pretty smooth of late. Looking forward to the day I jump back on stage, but also really enjoying being able to have a little more flexibility in regards to nutrition. Competing is fantastic but to make substantial improvements, especially if you have been training for a decent number of years, it's a better idea to take longer between your shows/seasons. Shows will always be there and if anything will get even more popular in years to come, so don't rush it ladies and gents.

15.01.2022 Congratulations to @jane__maree on yet another successful weekend. 2nd Bikini Junior and 2nd Bikini Novice. So proud!

14.01.2022 Huge congratulations to my boy @louis_cooked snagging his first top 3 placing/s in the IFBB NSW show today. After not placing at all last week we changed a few things coming into this week and it obviously worked. I could not be more proud of this young lad. #nevergiveup #TeamHFS #teamcooked

14.01.2022 @chloevinsey looking great 13 weeks out from her first show of the season. She's been consistently getting tighter and tighter as the weeks go on, so we've decided to throw in a diet break this week coupled with a training deload. Looking forward to seeing how she goes with the 2nd half of her prep! #TeamHFS

13.01.2022 Well she finally snagged a win! Well, two wins lol.. 1st Bikini Novice 1st Bikini Open IFBB Amanda Doherty All Female Classic. Thanks @tonydohertyoz for a well ran show. This was a very hard show with some seriously impressive competitors. There were 19 girls in Novice and 8 in Open and I don't recall seeing anyone up there who was out of place. Winning is great but it's even better when you do it against tough competition. I'll post some stage photos later but I just wanted to give everyone an update as I know there are a lot of you on here who are waiting for updates. Well done @djmfit , I won't bother trying to explain how proud I am of you. You never gave up. It's as simple as that. #TeamHFS #nevergiveup

11.01.2022 Not often one for gym selfies, but here's how I am currently looking. Goes to the gym but definitely loves a pizza.. Things have been going well lately for me in regards to my training. I tend to be a little more relaxed with my nutrition in the offseason but always ensure I'm eating enough. Yes I do still track macros but my idea of being relaxed is having more 'guesstimated' meals as opposed to being diligent 100% of the time. 84kg at the moment, and for those interested, macros at the moment are: 190P 370C 95F Training 5 days per week, hitting every muscle group twice each week within that.

09.01.2022 Very light for some, and by some I mean most, but I'm pretty pleased to be back under some respectable weight again on my squat. This was 150x1 RPE 8.5(1 more in the tank, maybe 2..). My goal was to be back under 150 before the end of the year without any pain, so now I'm going to have to set a new target. Thanks @louisfeakescooked for being there just in case I made a fool of myself and dropped it.

06.01.2022 @mylesjames just gets better and better every time I see him. These photos don't even do his condition any justice either.. He's about a month out from his first show of the season and leaner than what we had him last season with no cardio and slightly higher calories with more consecutive refeed days each week. Can't wait to see you up on stage again this season mate, proud of you! #teamHFS #nevergiveup

05.01.2022 This guy gets better and better as the weeks go on. Conditioned being maintained to a great degree about a month post comp and the gains are already coming(as you can see clearly). Corey improved a hell of a lot from Season B last year to Season A this year which was not a very long period of time so its going be absolutely mental seeing what he can do in the next 12-18 months! @cjmezza #TeamHFS #naturalbodybuilding #physique

03.01.2022 This was a very special moment for many reasons. Not because Danielle won, but because of how far she has come and how hard she worked. Last year she didn't even place top 5 in any show. After placing 12th at the Arnold Classic in 2016, I remember her writing a post about it saying - just keep watching, I'll be back and I'll be better. She literally has not given up, and won't. She refused to give up and she refused to let anyone work harder. The saying "it's hard to beat someone who never gives up" could not be more true. That attitude prevailed yesterday. A lot of competitors love to talk about how they're not gonna give up and how they're gonna do this and that and what not, but words don't mean a god damn thing unless you are gonna back it up with actions. #nevergiveup

03.01.2022 It's Hump Day which means it's that time of the week where I share my thoughts on glute training. A lot of people(mostly girls) complain about their lack of progress with their Glutes/glute training. Ask yourself a couple of questions.. Are you training them 2, 3 or even up to 4 times per week?! Are you incorporating a variety of movements? Are you training them in the 6-20 rep range? If you answered yes to all of these, then chances are you've already got a booty that would ...make the boys cry. If you answered no, then you're leaving the potential to make some serious gainz on the table. @djmfit hits her glutes 4 times per week using a variety of different movements and focuses on getting stronger on those movements in the rep range I mentioned above. If anyone has actually seen this girl on stage, you will know that these photos don't even do her justice as well.. Most people will say that it's too much volume for the Glutes, but I'm telling you right now, they can tolerate it. #squeezedatasslikeitowesyoumoney #maketheboyscry See more

03.01.2022 @aidanmcarthur 10 weeks out. We are well on track and if anything, slightly head of schedule which is just how I like it. Aidan is a hard worker and I'm looking forward to seeing him tackle his first ever competitive season. He will be competing in Men's Physique/Fitness. #TeamHFS

03.01.2022 Happy Hump Day from #TeamHFS #troublemakersthelotofya

01.01.2022 Really enjoying watching this guy progress over the course of time. @zak_powell is a really hard worker and it shows each week in his check in where he seems to just get better and better. He'll be jumping up on stage later this year for the first time ever in Men's Physique. Way ahead of schedule at this point so I'm excited to see how he's looking towards the end of this prep. We haven't had the chance to go over any posing yet but once he has this nailed, he'll be looking even better.