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24.01.2022 Day 2 Rookie to Pro Workshop - Nathan Wallace using his experiences to show how natural bodybuilding and our comp prep knowledge and methodology has progressed over the last 10 years.

23.01.2022 Coaches, we would love to see you along side your clients at our Workshop! Bring 3 paid clients or friends and you can come for FREE www.informphysique.com.au

20.01.2022 ----Calling all Rookies, Coaches and seasoned competitors who want to increase their knowledge to get that extra edge over their rivals ---- Over two full days we will run through everything you need to know about competing from posing to outfits, to lead up to comp, to what happens on the day and how to make the most of your off season. Six experienced coaches, will give you their secrets to competition success with workshops on nutrition, training, conditioning and peak we...ek protocols, including practical technique sessions run by Pros for posing, squat, bench and deadlift. With an amazing line up of expert guest speakers including Jason Woodforth, Nathan Wallace, Denver Steyn, Alex Bewsey and Stent Card as well as our own specialist content presenters Diana Kidd and Brandon Kempter, this Workshop will be a prep-life changing experience! Places are limited and filling fast, don't miss out! Tickets available at www.informphysique.com.au Email [email protected] (Program & Speaker Information is in the comments :)

20.01.2022 Comp Prep Considerations for the Female Athlete In terms of dieting/training methodology in comp prep the concepts remain consistent although there are certainly some considerations that must be taking into account for the female athlete. 1. Women have a lesser metabolic capacity compared to males... As a byproduct of this women may require longer prep duration than males. This is of course dependent on the quantity of body fat that must be lost to bring competitive stage conditioning. But given the lesser calorie requirements of a female there are limitations to how harsh you can diet a woman without starving them or relying very heavily on cardio inclusion. This lesser calorie deficit inherently means women have less margin for error in terms of dietary compliance requirements. For e.g If a 85kg male dieting at 3200cal blow their calorie budget by 100cal = 3.12%+ If a dieting female on 1800cal goes over 100cal = 5.8%+. The same 100cal has more magnitude in derailing the female athlete’s fat loss efforts. Food selection also becomes considerably more important for the female athlete given the chance of micronutrient deficiency is higher with lower caloric requirements. So more attention is required in diet formulation if overall health is to be maintained. In my experience prep duration is a big issue for females. Very short preps can work but it will not yield ideal outcomes in terms of body composition and it is likely that health will be compromised. 2. Assessing body composition data becomes considerably more challenging to interpret Skin folds, body weight and visual means of assessment are the most common tools used in assessing physique progression towards stage. Fluid retention associated with fluctuations in hormone profiles related to the menstrual cycle can warp all of those means of assessment. From a coaching stand point it is imperative to record/track body weight fluctuations in alignment with the woman’s menstrual cycle so the coach is able to interpret data effectively for each female and make appropriate manipulation to the current protocols. 3. Allowing a long enough duration between shows This applies for both males and females. But in my experience women are more likely to push for back to back shows. Dieting to competitive stage conditioning is a lot of stress on the body. Some of this stress can be limited through intelligent dieting methods. Regardless the body requires a quantity of time between dieting bouts maintain a quality status of health and regulate hormonally. This especially applies to women who experience amenorrhea at the back end of their prep. Happy prepping ladies!

19.01.2022 When dieting, people get discouraged by daily and weekly fluctuations in their scale weight. The thing to remember is that weight loss is not linear, and that fat loss and weight loss are not the same thing. Eating different foods than usual, having a higher or lower sodium or potassium intake than usual, hydration state, and normal hormonal changes within the female menstrual cycle can all affect fluid retention which in turn affects scale weight. ... These do not affect fat loss. The only thing that affects fat loss is the energy balance equation of calories in / calories out. If you are in a calorie deficit (using more calories than you are consuming), you are losing fat, regardless of what the scales tell you. Below is my weight loss chart since starting comp prep. What is important to note is that the plateaus and increases in scale weight are hormonal. I didn't magically put a kg of fat on overnight then magically lose it a few days later. Weight loss progress can not be determined on a day to day or even week to week basis. However, if you look at the data over the course of the whole month, you can clearly see the downward trend in weight, indicating fat loss. Despite what the scale has been telling me throughout this month, I know I have been losing fat - there are other measures we can go by. My clothes are fitting more loosely, my face looks leaner, my arms and shoulders look more defined, the pocket of fat around the top of my legs is smaller, my butt is smaller, I have less cellulite...I am looking for the changes that indicate fat loss - not focussing on the things that haven't changed, which most dieters tend to do. So when you are dieting, think of weighing yourself as data collection rather than a measure of progress. Progress can only be measured over time - and it does take time to progress!

19.01.2022 Physiotherapist, Physique Athlete and Fitness Writer Stent Card discussing injury prevention and management. "Do enough to progress at your required rate but not so much you become injured". It sounds simple, but we are very grateful to Stent for showing us how to put this into practice.

18.01.2022 https://www.facebook.com/diana.kidd.3/posts/523637657826149

16.01.2022 Hold Your Own boys Zac Poulous and Brandon Kempter showing the Rookie To Pro Workshop Participants the level of conditioning that's possible with the right Comp Prep training and nutrition protocols. Looking like this with 4 weeks to go to stage they are going to look phenomenal!!

14.01.2022 Record holding Powerlifter and WNBF Pro Alex Bewsey explains Programming Principles to the Rookie to Pro Workshop Participants - showing them how to achieve their training, performance and aesthetic goals. Alex Bewsey is a fulltime strength & conditioning expert working out of Biologic Labs in Fortitude Valley, Brisbane. Alex is also a full-time student in Exercise science and qualified ISSN nutritionist. Alex takes a balanced approach to strength, nutrition and competition coaching for everyone from the general gym-goer to the experienced lifter.

14.01.2022 Natural Bikini, Fitness, Figure, Physique and Bodybuilding competitors and coaches, we have an Australian first for you!! Are you a serious physique competitor looking for that extra edge over your rivals? Have you done one or two competitions, not placed and want to know how to achieve better conditioning or improve your physique or posing?... Are you just thinking that maybe one day you'd like to compete and want to know what's involved - tanning, hair, makeup, costume, category selection, nutrition, training, posing, peak week, post-comp dieting, off-season etc... Are you a Coach wanting to improve your comp prep protocols by learning from some of Australia's top natural bodybuilders and comp prep coaches? Then don't miss this awesome opportunity to spend TWENTY hours with SIX of Australia's leading evidence-based Comp Prep Coaches over one knowledge packed week-end!!! Inform Physique Seminars sell out very quickly and places are strictly limited so book now to ensure your place! www.informphysique.com.au

13.01.2022 We are very excited to be holding our Rookie to Pro Workshop at Australia’s Premier Training Facility, Hold Your Own, in Burleigh Heads. Nathan Wallace has left no stone unturned to create an unrivalled facility that caters specifically to Bodybuilding, Powerlifting, Strongman and Crossfit. With multiple squat racks, specialised powerlifting benches, customised powerlifting platforms among other specialist Crossfit and Strongman equipment, HYO provides the ultimate training f...acility for the serious athlete. We are also extremely honoured to have Mr Natural Olympia & Mr Australia INBA, Powerlifting Champ & Director, Founder and Head Coach at Hold Your Own, Nathan Wallace, who is one of Australia’s best known and loved natural bodybuilders as an Expert Guest Speaker. Nathan is a Strength Coach, Sports Nutrition Specialist & Certified Recomp Consultant who is extremely knowledgeable with years of experience Prepping Competitors. We also are delighted to have Hold Your Own Coach Brandon Kempter, who is well known for his own and his clients' outstanding conditioning, presenting on Peak Week and Conditioning Protocols. Brandon is a Sports Nutrition, Exercise Specialist and Strength Coach who specialises in Comp Prep. Tickets for this once in a life time even are selling fast! Get yours at www.informphysique.com.au

12.01.2022 In a group last week, someone was enquiring about sources of fat to ingest for their 'refeed'. As my understanding was that refeeds are generally of carbohydrate (for good reason as I discuss below), I enquired as to what their intended purpose of a fat refeed was. Apart from my guess that it's based on the idea that a general calorie increase will assist raising leptin levels, I still have no real answer to my question, aside from two rather vague comments: 'it makes me fee...Continue reading

12.01.2022 A few years ago I had the privilege of meeting Shawn Ray, one of the world's greatest bodybuilders (thank you Nutrition Warehouse!). One thing he spoke about that has always stuck in my mind is the importance of life balance for athletes who want to be successful in their chosen field - I think this can be applied to anyone who wants to be successful in their career also. He discussed the circumstances of several well known and lesser known body builders and the impact their...Continue reading

08.01.2022 Excited!!! https://www.facebook.com/diana.kidd.3/posts/543487802507801

06.01.2022 Why one size does NOT fit all when it comes to coaching In a world of cookie cutter plans it is easy to assume that everyone operates on the same level. Although the human body is based around the same physiological workings and based on that we could assume that standardized nutritional and training would yield the same outcomes. It does not!... There are drastic flaws to that thought process. Gender, lean mass, physical activity level, previous dieting/training history, genetics, behavioral and lifestyle factors..the list goes on..All influence whether a proposed nutrition and training intervention will be successfully integrated and yield optimal client outcomes. In order for a coaching intervention to be successful it must: - Have specificity to desired outcomes: If you are trying to increase lean mass and consuming 0.5g/kg of protein and consuming a 1500cal diet, running 20km per week with limited resistance training. Neither your nutritional input nor training stimulus align with desired outcomes - Be evidence based/grounded in logic reasoning: As in the above example. It is neither evidence based nor logic to assume the nutritional input and training stimulus is at all conducive to hypertrophy yield - Take into account, previous nutritional/training history: Training is about yielding specific adaptation, so it must be progressive in nature taking into consideration previous programming to ensure progressive loading whilst not over loading to the point of injury. Nutritional input must also be heavy personalized. - Be programmed around life style requirements: If time availability only allows for three resistance based training session per week perhaps a full day on calves is not an intelligent use of time. - Most of allIt must be enjoyable!! Training/nutrition outcomes are a summation of moderate to long term consistency. If you cannot find enjoyment in the process you will not commit fully and outcomes will be limited. A standardized approach to coaching cannot possibly take all the above points into consideration. In order for a coaching intervention to successful it must be individually formulated! - Coach B

06.01.2022 We are honoured to have Physique Formation Coaches Denver Steyn and Stent Card as Expert guest speakers at the Rookie to Pro Workshop this week end. Denver Steyn is a Strength & Nutrition Coach who specialises in improved body composition through effective exercise and nutrition protocols, with a focus on bridging the gap between lifestyle and long-term success by utilising a balanced approach in exercise and nutrition. Denver is also a lifetime drug-free Bodybuilder and pow...erlifter, who has competed on an International level and has been featured in multiple health & fitness publications. Stent Card is a Physiotherapist and Strength Coach with a passion and understanding for the fitness industry. Being an avid lifter he has also competed in numerous physique divisions. Stent has been featured in multiple health and fitness magazines. Having a solid understanding of the human body he works with the belief that the fundamentals to rehabilitation and performance are good movement, strength, control and load management. Denver will be discussing Compliance Considerations for Athletes on Day 1 and Nutrition and Training Mindset on Day 2, while Stent will be discussing Preventing and Working Around Injury on Day 2. Both Denver and Stent are highly respected and knowledgeable Coaches and we are so excited to have them present at the Workshop. Tickets available at www.informphysique.com.au

06.01.2022 A new study shows that a vegetarian diet consumed over generations leads to a genetic mutation that increases the risk for heart disease, bowel cancer and other inflammatory conditions. It's a particularly interesting study given that we know excess consumption of red and processed meat also increases the risk of cancer. So what do we do? Cut out vegetables, fruit and meat from our diet? ... Absolutely not. The answer lies with what mums and dieticians have been quietly telling us all along, but has been drowned out by the shrill howling of fad diet proponents. Eat a balanced diet. Avoid excess. Avoid elimination. Eat meat, eat vegetables, include fruit, avocado, nuts, grains, seeds, dairy, oily fish, seafood, and a small amount of olive and nut oil in your diet. Eating a wide variety of fresh whole foods while avoiding extremes, excess and elimination is your key to a healthy diet https://www.sciencedaily.com/releas/2016//160329184939.htm

03.01.2022 Getting Competition Day Nutrition Right When you diet down to a competitive level of conditioning for body building/fitness or figure you start to realize how your body changes by the day and even by the hour. You may find that you are harder in the am or in the pm. These fluctuations in your appearance could be due to hormone secretion in relation to your internal bio rhythm and/or muscle glycogen/fluid availability, residual muscle cell volumization from training etc. Unfor...tunately there is no one size fits all when it comes to nailing your show day peak. This is the beauty of the human body it is individual and vastly complex. The job of a good coach is to accumulate as much data as possible throughout prep to put together an informed peaking style for the athlete right up to show day itself and then post show assess the efficacy of the prescribed protocols and build on that data for following shows. In order to do this minimizing variability and appropriate record keeping is imperative. That is why my client’s show day nutrition is based around specific macros, food selection, quantity and meal timing dependent on stage appearance times. They also always weigh their food on show day, as opposed to randomly eating pizza and gulping down honey pre stage. Of course there are occasional where we change the protocol on the day dependent on how they are looking, but even this is recorded for future analysis. If you can’t measure it, you cannot accurately manipulate it. Basic Recommendations for Show Day: - Maintain hydration - slightly taper pre stage so the athlete is not busting for the bathroom - Consume small quantities of protein - Dose carbohydrate as required very specific to the client and peak week method - Include some fats on the day works as a calorie buffer to aid with pushing glucose into tissue - Minimize fibre intake on the day minimizes digestive stress and limits potential for bloat - Maintain/increase sodium Dependent on how the athlete is looking on the day