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Hope Personal Training & Amateur Athlete

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24.01.2022 Just thought endorse myself no sponsors, company’s or 10% off codes. Just me and my odd noggin. F$&k I ain’t close to being super smart in a certain area. If anything I’m kinda a jack of all trades and master at none. Gesus I love my job! Those who work with me know it. This is also a little celebration post for myself as I got the thumbs up from the doc last fortnight to stop lexapro/Escitalopram aka an anti depressant. 16months and rebuilding the man I am today. I have fa...r to go and currently learning from @thephysiquecoachau /Kyle more about motivation & behaviour you could say. For myself and my clients. As I tell my clients to celebrate the small wins I am doing so today. *pats himself on the back* Here is to many more!!

22.01.2022 TRY US THIS WHOLE WEEK FREE! If you've been wondering how we roll, NOW is the time to check us out completely FREE! PLUS if you decide to stay, you'll get... over $300 worth of extras to help cover the cost of your existing contract. 1 WEEK ONLY - DON'T MISS OUT! *proof of residency required, offer only during staffed hours. #promo #worldgympromo #specialoffer #teamworldgym #fitnesspromo #healthpromo #gympromo #clubpromo #fitpromo #fitnessclub #worldgyms #fitnessfanatics #fitfam #fitclub #healthandfitness #fitlifestyle #gains #trainhard #fitnessfam #worldgymashmore #teamworldgymashmore #worldgym #worldgymaustralia

22.01.2022 I feel nothing better for a child to get into. Starting a martial art at a young age gave me so much self confidence throughout my schooling. I know my children will do the same

22.01.2022 Eating better The easy first step normally is to reduce processed foods if you are trying to loose fat. Normally they have added extra to assure they have more flavour. So added sugars or fats (of course salts). So it’s easily to understand more calories is being eaten. When you are eating less calories it is better to opt for more nutrient non processed foods because when there is less food going in, we want to make sure you are getting suffice vitamins and minerals. To keep... us healthy and getting sick tends to throw a spanner in your training routine. This is actually quite easy to do so you don’t need a multi vitamin or a special shake to do so. Just aim to have a variety of foods and eat different colour vegetables and fruits throughout the week. If you are doing this relatively consistently you are mostly already on the right track. So don’t think you need some supplements to aid you further. You most like just need to get your habits, nutrition as training more fine tuned. If that sounds like you? Train at World Gym Ashmore 24/7? DM for more info or email [email protected] #eatingbetter #nutrition #processedfood #training #fitness #rightrack #habits #fitspo #fatloss

21.01.2022 This Thursday I start, 1st Oct. Please help me hit my small $500 goal. #blackdoginstitute #onefootforward #mentalhealth #raisemoney #goodcause

20.01.2022 As I have become more fixated on BJJ, nutrition and human behaviour this year I kinda forgot how beneficial weight training can be. So you could say this is a reminder to myself why I am keeping some in my life while it isn't linked directly with my main goals...... maybe a reminder for you too. The benefits include- improved posture, better sleep, gaining bone density (especially women and fighting osteoporosis), growing or maintaining muscle, everyday tasks become easier, y...ielding a higher metabolism than without resistance training. Not to mention the endorphins we release. This is more evident to me since experiencing the COVID restrictions (Send my wishes to you guys in Vic). If you steer off your dietary plans don't let it steer you away from the gym as there are many other benefits to still gain from getting that sweet iron pump @worldgymashmore #gym #pump #gains #weightloss #muscle #posture #feelgood #strength

18.01.2022 Few snippets from a great day today at the QLD titles @qbjjc #ifbjj 2 bronze out of 4 classes (classes had 17+ registered). 9matches/ 6wins, one by #ezekielchoke over 50mins mat time I had two byes by the end of the day as they dropped out. Injuries or exhausted but I’m taking it as they were scared in my books I am bloody pooped, sore and may need my ear drained tomorrow but I had a blast with my @carlsongraciegoldcoast brothers and sisters. Congrats to you all who ...competed today and yesterday. Oss! #bjj #jiujitsu #comp #roll #choke #fitness #gi #nogi #hurtbuthappy

18.01.2022 Too often I see people get disheartened when they don’t see the scales move after a solid week's training even though they had it some PR lifts in the gym. This is why it is important to have performance goals outside just weight/fat loss. Training to just look good is like building a sandcastle - @joerogan If you can be happy with a PR lift or new run time and appreciate the small wins then you are going to feel better and more willing to do more small tasks that add up ...to further progress. Eating better to perform and always performing better often has a side effect...... of fat loss and muscle gain. The results will come! World Gym Ashmore 24/7 More Motion Tyler Hope #gym #weights #motivation #fitnessmotivation #perform #progress #inspo #fitspo #trusttheprocess

17.01.2022 Client shout out. My client and good friend @jordandlc. 7.5weeks ago he decided to finally to take his health and fitness serious again after a few years hiatus. Learning to track is food was a learning curve but didn’t take him too long to wrap his head around it. He is only training at home with basic equipment and not that heavy. ... The picture shows a lot and for being 4kg heavier and leaner. I couldn’t be happier with this progress. Look forward to the next 8weeks #fitness #muscle #macros #flexibledieting #inspo #fitspo #bodycompisition #transformation

17.01.2022 Client shout out to @domenico.oliveri Something has really clicked for him the last 3 weeks. He is technically a kilo up but you sure can see is waist line is dropping. Strength is up without his shoulder giving him grief now we have applied more mobility work. Many boxes ticked His intent has shifted and really shows. Well done mate ... #transformationtuesday #transformation #flexibledieting #weights #gym #mobility #nutrition See more

17.01.2022 Client spot light Swipe left for progress pics *PT client at @worldgymashmore bundled with my online coaching* Charlie wanted to bulk up. He learnt pretty quickly about tracking, cooking and weighing is quite a skill to learn and a tough change for a university student.... He always trained hard and I often and to pull him back to avoid too much fatigue. Especially when he struggled to eat enough food. Even when tired after late night studying he had a positive attitude. We need more like you mate. Pleasure to train! 2.3kg gained in 8weeks. Little off the mark of 3kg goal we set but when you look at his progress. Decent amount of muscle added in this time while getting leaner. Quads grew for sure! Show Charlie some love and hope to see him step on stage some time down the track. #progressnotperfection #muscle #gain #strong #quads #abs #fitspo

15.01.2022 Just a snippet of some of the info videos for my clients that I filmed Friday with More Motion Super happy with the clean editing and look of these videos. #myfitnesspal #flexibledieting #trackingmacros #infovideo #coaching #nutrition #fitness #weightloss #gainz

12.01.2022 Do you feel like you may not be performing the exercises right? Maybe need some help training around your niggles so you can train pain-free around long term injuries? Maybe some slight tweaks of your form as you have lever lengths aka longer or shorter limbs than your training partner? Or simply need a little more confidence around the gym and you know you are performing the exercises right.... DM for some post COVID specials for 1on1 PT sessions at World Gym Ashmore 24/7 #exercise #gym #training #fit #confidencefitness #movewell #personaltraining #gymlife @

11.01.2022 Are you still doing bro splits and training a muscle group once a week? I am just going to keep this really simple.... if you are still doing bro splits.... possibly you are thinking quite simple . When you first start going to the gym from not training at all. Any resistance training will cause muscle to grow. Newb gainz only last for so long. So don’t get stuck on but I gained this much last time #lawofdeminishingreturns... I strongly believe every muscle should be hit at least twice a week. Some of your smaller muscles like shoulders, arms and calves even 3times as less tissue simply needs to recover. So referring to the picture if you are not training the area again until 7days/the following week. You possibly missed the super compensation phase and now in the involution phase aka shrinking/regressing. Train smarter, not harder! #gym #muscle #brosplit #frequency #sweat #gains #smarternotharder

10.01.2022 2 things I have taken in lately about responsibilities. Firstly is to actually own the breakdown of your actions. If you are saying it and following with but - some excuse why. Saying but pretty much invalidates what you said and not taking responsibility of the action and passing the blame the excuse given. This is fine in small tasks or things you want to do. The problem is this starts to happen to things we need to do. Failure with something we need to do sinks deeper.... Probably because it is added with being ashamed of the failure. It seems that there is a shift of thought and telling ourselves it isn’t something we needed and brush it off as something we simply wanted. Removing our responsibilities. When we create less needs and responsibilities in our day to day lives it is hard to understand how valuable we are. I believe this is something that leads to many people feeling worthless. Failure is ok, it teaches us. Our lessons builds our sense of worth. Hopefully this post makes you think twice with your responsibilities and hold on to them.

06.01.2022 Now that I am doing a mini cut I want to share my go-to meal idea when caught out longer than planned and want to make good choices and is still quite accurately tracked. Obviously, the amounts can be varied to replace similar calories to the meal that this is replacing. Sanga, yogurt and fruit! Fibre and protein Next to no prep time. Buns are pretty consistent in size and the ham, yogurt and berries were all in containers with their weight. Barcode scan and boom.... 3 points to think of when making a decision on the run 1) knowing if it is enough protein for your meal? It is suggested to have 0.4x your kilos in bodyweight. For me, 0.4x90=36g boom 38g has me in the green. 2) Will it keep me from being hungry for a few hours until my next meal? Fibre keeps you fuller for longer. So whole grain/multigrain will help it get up alongside some fruit (or veg if you are dieting quite hard) 3)what is your calorie limit per meal so you are not left with a bag of air for dinner? A simple way to look at it is days calories/4 meals over the day. 3000/4=750. 21 over, I don’t think I will notice that reduced from dinner if need be Also a selling point to me on this. I paid $11.90 for this and had leftover rolls and ham for another meal. Most takeaways would have me spending $15-25 and higher calories. So I can be leaner with my spare change #foodtips #ontherun #smarterchoices #stayalignedwithyourgoals #flexibledieting #trackingmacros #getlean

05.01.2022 Are you ok? Am I ok? I’m putting a little twist on it. Ask yourself am I really ok? If you are unsure. Go to a doc for a quick chat and questionnaire that can get you onto a mental health care plan. Medicare covers a large portion of the cost for 6 sessions. Do you ever feel a little off while training in the gym and think I better check in with my physio? Then maybe you should do the same for your head.... I have done it a few times over the years. Your strongest muscle is your brain! So look after it #ruokday #RUOK #mentalhealth #fuckdepression #trainyabrain

04.01.2022 client spotlight @the.real.naturopath Felicty and I have known of each other for sometime and worked at Genesis Cairns together many many years ago. She approached me two months ago for some accountability and because she knows my no bullshit attitude. ... She currently lives in Victoria (omg the current worst place in Australia ) so training hasn’t been ideal and still isn’t with their restrictions tightened again. Despite this she still managed to tighten her waistline during this time. She is also a half a kilo heavier than when she started 8weeks ago. This is a good example of numbers on the scales not dropping doesn’t mean you aren’t dropping fat. Measuring tapes and dexa scans along side progress pictures are great tools to assess your progress. #transformation #fatloss #fitchick #flexibledieting #gettingabs #inspo #onlinecoaching #instafit

03.01.2022 So what do I do as an online coach? There is many things I cover and it’s not just a typical meal plan and weights program and problem solved. Yes there is only so much I can cover with you week to week. Starting with the biggest impacting factors and fine tune from there with how your progressing. Over the 14 years of working in the industry I find those that achieve results and long term goals are the people that make lifestyle changes and realistic ones aligned with who th...ey are. It can be very confronting at times addressing what is holding you back. It isn’t just some bad foods you eat. There are many pathways that link your lifestyle to achieving your goals. Are you wanting change that bad that you are ready to find out some flaws of yourself that you may have turned a blind eye too? If so, DM more or email: [email protected] for online coaching or face to face PT @worldgymashmore #lifestyle #change #fitness #nutrition #flexibledieting #weighttraining #gym

01.01.2022 More small celebrations Another stripe. Chipping away session by session. Thank my brothers and sisters at @carlsongraciegoldcoast it’s awesome to see so many excel and the club grow in the several months I have been here.... I look forward to celebrating our wins in the upcoming competitions. Oss #jiujitsu #bjj #whitebelt #fitness #redfaced #stripe #celebrate