Holland Performance Personal Training in Adelaide, South Australia | Sports & fitness instruction

Holland Performance Personal Training

Locality: Adelaide, South Australia

Phone: +61 439 880 806

Address: Holland Performance, 65 Boothby Street, Panorama 5041 Adelaide, SA, Australia

Website: http://www.hollandperformance.com.au

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• Sports & fitness instruction
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24.01.2022 Don’t be fooled by the premise of healthy. @ Adelaide, South Australia

23.01.2022 Leg Press, Romanian Deadlift, 45 Hip Extension, Glute Bridge and Lunges aren’t the only exercises that train the glutes. But, with the appropriate set up, they’re the most bang for buck glute exercises available. If your thinking, I know what will make these exercises better, adding a band around my legs, please don’t.... I know bands are all the rage, but they simply create excess sensation in the stabilising muscles, by forcing them to perform a movement outside of their primary function, stabilising the joint. The direction of force also detracts from the glutes primary function, hip extension, not external rotation.

22.01.2022 Same meal, same size, different distribution of daily calories. It’s ok to save room for later, or eat less because you ate more earlier or to simply eat less because you’re not hungry. It’s ok to adjust to fit your day, being flexible goes a long way to increasing your consistency and sustainability.

22.01.2022 It’s ok, life doesn’t always go as planned. Accepting this can make life life a little less frustrating. @ Adelaide, South Australia

20.01.2022 Alternatives will most likely taste different. Different doesn’t mean bad, it’s simply different and could taste nice in its own right. Yes it doesn’t taste the same, it’s not supposed to, it’s different and at most it’s going to taste extremely similar. ... If you expect it to be the same, you will set yourself up for disappointment, rather than appreciating the alternative for what it is. If you have genuinely tried an alternative and don’t like it, that’s ok. If not, you may be missing out on the key to a more sustainable diet.

17.01.2022 It’s ok to like and dislike different foods... Not everyone will understand, but life would be boring if we all liked the same things. @ Adelaide, South Australia

16.01.2022 Those random 4 digit numbers are tempos. They can be used as a progression, to change where a movement is challenging, to emphasise what muscle is being recruited and where it’s being recruited. They determine the amount of weight you can use and how much time under tension you spend.... How do you read them? Let’s look at a 3210 tempo 3 Time lowering (eccentric) 2 Time pausing after lowering (lengthened muscle) 1 Time lifting (concentric) 0 Time pausing after lifting (shortened muscle) Used wisely, they can be used like a well designed map to guide your training. Used, you can be left wonder why your not reaching your desired destination.

15.01.2022 If you want to target the hamstrings, your going to have to keep those legs straight and let the bar travel away from you (keep it over over the centre of you feet). Want to target the glutes more, let your knees bend a little and the bar will remain closer to your legs (still over the centre of your feet).

13.01.2022 It’s ok to enjoy the food you love and have a drink, you just don’t need to go crazy. @ Adelaide, South Australia

10.01.2022 When you get frustrated about your weight heading in the wrong direction after the weekend, only to wake up the next morning 1.3 kilos lighter, smashing your birthday goal 10 days early. This is why you should weigh yourself daily and compare your weekly averages. Your weight naturally fluctuates daily due to sleep, stress, training and food.... Weekly averages prevent knee jerk reactions (like reducing calories), to small weight increases caused by water, not fat. Collect the data to make informed discussion.

10.01.2022 Avoiding the data doesn’t change: - Where you’re at, - The direction you’re going ... - Or why you’re heading there. Collecting the data shows you: - Where you are, - Where you’re heading, - Why you’re heading there, - And informs you on whether or not to make changes. If you want to spin the wheels of frustration, continue to avoid the data. If you want the freedom to choose, collect the data and make informed choices.

08.01.2022 It’s ok, you don’t have to eat a a bunch of foods you don’t like to lose weight... You can lose weight eating foods you enjoy, prepared the way you enjoy them. @ Adelaide, South Australia

04.01.2022 Are you looking to lose weight, but you struggle to stick to your diet? Maybe you want to get into an exercise program too, but you're just not sure where or how to start? Maybe you're pretty good at both, but you'd like to get bigger, stronger, or tone up? ... I can help. No gimmicks, no fad diets, and no cookie-cutter approaches. I will provide guidance, education, accountability, and support. And I will LISTEN to you. Click here for in person and online coaching. https://www.hollandperformance.com.au/3-month-online-coachi

04.01.2022 Still far from perfect, hopefully doing a little better though.