Iron Passion Strength Coaching | Businesses

Iron Passion Strength Coaching

Add/Update information

Reviews

Tags

• Businesses
• Sport & recreation
• Coach
• Fitness trainer
• Sport & fitness instruction

22.01.2022 In this mini training I will show you how to set up your calories and macronutrients for a fat loss diet.

22.01.2022 Join the community here --> https://www.facebook.com/groups/IronPassionGroup/

21.01.2022 Now that most of us are quarantined due to Covid19, our everyday lifestyle looks a lot different pre-quarantine. Not only are gyms closed, meaning a lot of us are turning to home workouts, but our normal daily energy expenditure will be changing. Our non-exercise activity thermogenesis (NEAT) will be down. No more walks to get lunch, or walks to the kitchen or toilet. Unless your home is massive I bet the distance from your normal office to the kitchen is a lot greater than... the distance from your home office to the kitchen. The energy you expend doing an at home workout will likely be less than the energy you expend doing a heavy leg session at the gym. This means more than ever nutrition is key. In order to stay on track with your goals, you need to adjust your diet to fit your new lifestyle. Keeping diet on point will ensure that you dont lose your gains and dont gain any extra body fat during the quarantine period. I am taking on nutrition only clients (although if you want at home workouts, I can help there too) to help you stay on track with your goals in these weird times. To find out more check out my website https://www.ironpassion.com.au/work-with-me, or comment below.

21.01.2022 Ever want to wear your Iron Passion pride? Now you can! The merch store is finally live!! Thanks so much to the talented Lexi Townsend for the logo and design!... https://represent.com/store/iron-passion-coaching

21.01.2022 Is stress derailing your training? Stress management is one of the elements of training that is often neglected. If you want to perform at your best, its important to keep stress levels in check. Signs you might be stressing a bit too much:... -Sleep is poor and you feel foggy. -You're struggling with weight loss. Often hunger signals increase while satiety levels decrease. -You feel puffier than usual. -Training feels harder and you have more muscle soreness. Especially if sleep is suffering, recovery will suffer too. -Increase in GI issues. How to fix it: -Identify what is stressing you. A good way to find hidden triggers is to keep a journal and track all your stressors and symptoms. Doing this will help you to see a pattern and identify your main stressors. -Once you know the cause of your stress, you can start working to remove some of the stressors. Maybe you find that spending hours on social media makes you feel like shit. Time to limit your time on the gram or remove it entirely. -Add stress relieving activities into your day. This can be things like going for a walk, listening to music, meditation, journaling, time outside, etc. Remember to take small steps. Going for an all or nothing approach, even with stress relief can be counterproductive.

20.01.2022 PROTEIN THE ULTIMATE DIET HACK? Protein is king when it comes to fat loss and Im excited to tell you why. THERMIC EFFECT. Protein has the highest thermic effect of all the macronutrients. This is a fancy way of saying that your body has to burn the most amount of calories digesting protein than it does carbs and fats.... INCREASED FULLNESS. Protein, according to the satiety index, is consistently more filling compared to carbs and fats. Increasing protein intake can help reduce hunger so you dont lose your mind trying to lose fat. Bonus: red meat ranks highest for fullness factor. You have my permission to eat steak. Youre welcome. GAINZ. Protein is responsible for building and maintaining muscle mass and increased muscle mass leads to you burning more calories. And burning more calories in turn allows you to eat even more. And who doesnt want to eat more? Any questions? Leave them below Interested in coaching? Comment below or send me a DM.

19.01.2022 Hubs (and my best client) hitting a huge 210kg/463lb deadlift. 16 weeks ago his max deadlift was 165kg/363lbs A picture perfect client, he has been 100% compliant with his training program which is one of the big reasons he was able to add so much strength so quickly.

19.01.2022 You will never be 100% ready. See the thing is with feeling ready is that its not real. Its designed to stall you, to keep you feeling safe and secure. The reality is you will NEVER feel 100% ready for anything. There will always be something else you could have done to prepare. Learned more, trained harder, saved more money, etc. Understanding this can be terrifying but also liberating. ... Once you accept that you will never be ready, it gives you permission to take action when you are only 60%, 50%, or maybe even 30% ready. It may look like the people that are doing the thing that you want to do have it all figured out but let me in on a secret, they dont. The only difference between you and them is that they didnt wait, they took action, dove in, and didnt let the little voice of doubt in the back of their head consume them. If you wait until you are 100% ready, you will be waiting forever. You will wake up one day and wonder why the hell you didnt just do the damn thing. By then, it will be too late. Quarantine or not, time to say fuck it and commit to taking action. Sign up for that comp, get that degree, apply for your dream job, start a business, text that guy. You control your life. Time to get after it. See more

19.01.2022 Just finished up a training inside my Facebook group! This training discussed diet and training for muscle growth. We covered:... - How much and what you should be eating - How to get the most out of your training - Why recovery is necessary for muscle growth If you missed the training, you can catch the replay. Click the link below in the comments and answer a few quick questions. Das it.

18.01.2022 Client Tash with a solid 5x5 40kg bench press. Her max was 45 when we first started. Can't wait to see this girl get a big ass bench! Want to learn more about coaching?... Drop COACHING in the comments below

18.01.2022 ENERGY BALANCE OR HORMONES THE REASON YOU CANT LOSE FAT? There seems to be a bit of a debate floating around social media in regards to calories in vs calories out and hormones. Some claim that weight loss is simply calories in vs calories out (or energy balance) and others say that hormones can impact the ability to lose and gain weight. ... The thing is, hormones and energy balance are not completely independent of each other. Hormones often feel like an easy scapegoat. We are making efforts to lose weight but not getting results so let's blame it on hormones. But what is really happening is that your hormones are impacting your energy balance, which leads to weight gain. For example, if you have an under-active thyroid, PCOS, or are going through menopause, you may experience hormonal changes that will impact energy balance. By understanding that calories in vs calories out is still the main factor when it comes to fat loss, you can then adjust your energy intake and exercise accordingly to accommodate any hormonal factors that might be impacting your energy balance. The main take away is: hormones doing negate energy balance, they simply influence it. Of course understanding how your personal energy balance works can be easier said than done. Instead of struggling to figure out on your own what will work for you, you can have all the hard work done for you. All you need to do is follow the diet. Leave COACHING in the comments below to find out more

16.01.2022 No matter what kind of lifting you do, learning to breathe and brace correctly is essential for safe lifting. So I wrote a blog about it! https://www.ironpassion.com.au//breathing-and-bracing-for-

16.01.2022 In these ever changing times, a lot of us have gone from going to work every day to never leaving the house. Ive gone from working in a gym every day to working at my kitchen table. The biggest challenge in working from home is maintaining productivity while being surrounded by distractions such as your couch, the fridge, or Netflix.... So keep reading for the sake of productivity (and sanity). 1. CREATE A ROUTINE. A lot of us are out of routine and the best thing we can do is to begin by creating a new normal. Plan out your day. Schedule in when you wake up, when you eat, when you exercise, when you work. Structuring your day is needed for productivity as well as stress management. 2. USE THE POMODORO METHOD. This method is how I stay on track working from home. The way it works is you work for 25 minutes, followed by a 5-10 minute break. Rinse and repeat. During the break I like to get up and move around, get a coffee, read a book, meditate. This working method has been life changing and will instantly increase productivity. 3. GET DRESSED. I know its tempting to roll from bed to your computer but getting dressed now and again is good for your mental health. Getting out of pajamas and into work clothes tells your brain, ok we are in work mode now, not lounging mode. It can be fun to stay in pajamas all day but if you do it all the time, you start to feel a bit gross. 4. MOVE AND MEDITATE. This fits in nicely to the pomodoro method. You allow yourself breaks to get up and move or meditate because lets be real, staring at a screen for hours is soul sucking. 5. HAVE A SHUT OFF TIME and protect that time like your life depends on it. Working from home, its easy to let your day get away from you. You might feel like you have all day to complete a task or you get caught up and before you know it, its 9pm. Giving yourself a strict cut off time is necessary for work/life balance and allows you to do something for YOU in the evening. Any questions? Leave them below!

13.01.2022 Client Testimonial!

12.01.2022 Valhalla Strength Novice Spring Cup 2020 done and dusted. Congrats to these two for smashing their first comp. Dan S: 137.5kg B: 85kg... D: 182.5kg Grant S: 150kg B: 97.5kg D: 195kg If you are looking to compete in powerlifting or just get stronger, a couple coaching spots have opened up. DM to find out more.

12.01.2022 2017 2019 No secret sauce here. Only consistency with diet and training.... Prioritize strength training and heavy weights. Prioritize protein and whole foods. And for the love of all that is good in this world stop restricting calories.

12.01.2022 MUSCLE SORENESS After much subpar training during lockdown and now being back in the gym training for real 4x a week again..I have been SORE. So I thought it might be a good time to talk about muscle soreness and how to recover. ... Muscle soreness which can be caused by returning to training after time off, trying new movements, and all the eccentric muscle contractions (aka the lowering part of the exercise). This soreness is due to microscopic damage to the muscle fibers and is necessary for adaptation. However, you should not be in pain after every session. Over time your body adapts and the pain decreases. This is what we want! Dont be fooled. Just because you arent experiencing the same amount of muscle soreness as you did in the beginning, doesnt mean you arent making progress. You do not need to be constantly chasing soreness. There are a lot of fancy recovery gimmicks out there but at the end of the day, nothing replaces sleeping, eating, and fatigue management in your training program. And in situations after a big event, such as a powerlifting meet, take a couple of days off. Sleep as much as you need to and dont drop calories right away even though training intensity will have decreased now that prep is over. To sum it up, soreness doesnt equal progress and dont forget to SLEEP AND EAT. See more

11.01.2022 Now that most of us have been in isolation for awhile, a lot of our habits and lifestyle has changed. This may lead to fear and uncertainty around making progress or just maintaining the progress that we already have made. To understand how we can make sure we stay on track its important to look at lifestyle factors that have changed. ... Exercise activity: Going from lifting heavy in a gym to doing bodyweight exercises at home is a significant change. Depending on what your sessions were like before, you may have a decrease in overall energy output. Alternatively if you are doing bodyweight sessions at home AND adding in a bunch of extra cardio, energy output may have increased. Non-Exercise Activity Thermogenesis (NEAT): This is all the activity that you do that isnt purposeful exercise. Things like walking from your car to the office, standing waiting for the train, any kind of fidgeting. If your NEAT has decreased with your change in routine, this means your overall energy output has gone down. Food either needs to be adjusted OR you need to be more proactive in walking around during the day. Eating habits: Maybe you find yourself snacking more or no longer eating regular meals without set meal times at work. Make a set eating schedule for yourself and to make sure that you continue to have your regular meals. If you find yourself wandering into the kitchen, ask yourself am I actually hungry or just bored?

11.01.2022 YOU CAN'T ALWAYS TRUST THE SCALE How many times have you wanted to throw the scale out the window because its not moving in the direction you want? Go ahead, raise your hand. I know youve been there.... The issue with the scale is that it doesnt tell the whole story. It especially doesn't account for body composition changes. Yes, the scale is a great tool to measure progress but there are so many things that can affect scale weight. This is why its important to use multiple tools to track progress so you can stop feeling frustrated and start feeling confident in your weight loss efforts. Take progress photos! Sometimes it can be confronting because progress photos arent always flattering but the image wont lie. Girth measurements - Taking weekly waist and hip measurements will give you a better idea of fat loss. If your waist is continuing to shrink but the scale isnt moving, you are still making progress. Body fat measurements - Whether its calipers or an InBody scan, regular body fat measures can also be telling. Dont worry about which is most accurate. Instead, pick one method and stick with that method. Pay attention to how clothes fit. Do your clothes feel looser? Thats a sign things are happening and your body is responding to your fat loss efforts. When you combine your scale weight, photos, girth measurements, and body fat measurements you will have a complete picture of how your progress is actually tracking. Scale weight is only one piece of the pie. . PS: Coaching spots currently available. Comment 'COACHING' below to find out more. See more

10.01.2022 Client Spotlight (April --> Now): Despite being in lockdown for the better part of this year and not being able to train normally in the gym, client Dan has still been able to make progress. He has smashed every single training session and stayed on top of his diet. Can't wait to see where we will be in another few months!

09.01.2022 We all agree that diet and training are key for making progress and seeing result but the one magic ingredient that everyone forgets about is SLEEP! Do you want to get stronger? You need to sleep. Do you want to improve your body composition. You need to sleep. ... Click the link below to read more about why you need to make sleep your number one fitness priority. https://www.ironpassion.com.au//2/5/18/importance-of-sleep

08.01.2022 Client Spotlight: Sian has made such an incredible transformation since we started working together. On the left she was eating 1000-1200 calories and struggling to reach her ideal body composition. We built calories up to 2200 with only about 1kg of weight gain. We are now in fat loss and she is easily dropping fat while still eating up to 1800 cals. The biggest transformation has been her attitude towards food and training. So so proud of you girl!

08.01.2022 Part one of this series will cover understanding your current skill level, being present during training, and the mind muscle connection so time in the gym can stop feeling like a chore.

08.01.2022 So proud of client Sian from going to banded pull-ups to sets of 5! This girl is getting suh strong

07.01.2022 Who here has ever caught themselves comparing their progress to someone else's? Maybe it's lead you to feel like the body you want is out of reach, or geel frustrated that you aren't lean enough, strong enough, muscular enough. Or do you feel like somehow everyone else looks better than you? These are the dangers of the comparison game. It downright makes you feel like shit.... I used to spend hours on Instagram scrolling through the countless fit chicks who seemed to be shredded all year round. Over the years I've come up with some strategies that have helped me and my clients stop playing the comparison game. First and foremost, regardless of where you're at right now, it is completely normal to feel: - Like you aren't where you want to be. - Like everyone else is doing better. - Like no matter how hard you try, it just isn't good enough. Strategy 1: Focus on actions, not the end result. Instead of focusing on getting jacked and shredded, focus on what you are doing to get there. Congratulate yourself for hitting your protein goal every day and making it to all your training sessions. Strategy 2: Remind yourself EVERYDAY that there is more to life than looking like a fitness model. Write down what you love about yourself, what great things happened to you today, something you are looking forward to, etc. Strategy 3: Cleanse your social media. If you follow someone on Instagram that makes you feel worse about yourself, unfollow that person. Strategy 4: Stop your triggers. If weighing yourself everyday is causing you to spiral into a pit of despair everyday then STOP DOING IT. Find an alternate way to track progress that doesn't trigger you. Strategy 5: Surround yourself with people that support you. I can't say it enough but having a solid support network can make all the difference. There will always be someone leaner, stronger, and more muscular than you. The day when you realize you couldn't care less, that you're happy just doing you, that's when you know you've beaten the comparison game. Comment below if you've ever found yourself stuck in comparison and a strategy that has work for you to get out of it

07.01.2022 Reminder that tomorrow at 9am Brisbane time I will be doing a training inside my private community on how to eat and train for muscle growth! If you are not already part of the community, you can click the link below to join. Answer a few quick questions and you're in! Can't wait to see everyone there!... https://facebook.com/groups/IronPassionGroup/

07.01.2022 Client Reilly with 110kg for some triples. Max was 100kg when we started! So proud of all the hard work Reilly is putting in.

06.01.2022 In part 2 of this series we will cover impartial feedback and how to be less subjective with your training progress, focusing on the process and not getting caught up in the little details.

06.01.2022 A note on competing: Now that I'm a week post comp, I've had more time to reflect on this last prep. I started powerlifting as a way to say 'fuck you' to my anxiety. I kept doing it because it was fun. ... This last prep was the first time I took every aspect seriously. I wanted to show up my absolute best on comp day. With competing comes a degree of sacrifice and selfishness that most dont understand. You spend long hours in the gym. Youre tired, run down, and cranky most days. You say no to nights out because sleep becomes your number one priority because you need to recover for your next training session. You say no to alcohol. You stick to your diet because you need to maximize your performance in the gym. The reality is you have less of yourself to give to others. You get trapped in your eat, sleep, train bubble. You are in that bubble for months leading up to comp day. This is why I encourage those that want to compete to train with others that compete. When you are surrounded by others that understand, it makes all the difference during a prep. Its all worth it. In that moment on the platform when everything comes together, you forget about feeling run down, you forget about the time with friends and family you gave up. In that moment you feel free, unstoppable. In that moment its just you and the weight. And in that moment nothing else matters. See more

05.01.2022 FAT LOSS CALORIES Have no clue how to set up calories for fat loss? Im here to CLUE you in. Lolol Anyway,... A big DISCLAIMER before we dive in. This is an extremely general recommendation and not everyone will fit into these guidelines. That being said, some people have had great success using this guideline. Just take what Im about to say with a grain of salt. Step 1: Set fat loss calories Calories = Bodyweight (lbs) x 10-12 If you have little body fat to lose go the high end of the range, if you have a lot of body fat to lose go the lower end of the range. Step 2: Set protein Protein = Bodyweight (lbs) x 1 Fill the rest of your calories with carbs and fat. EXAMPLE for a 150lb woman Step 1: 150 x 12 = 1800 calories Step 2: 150 x 1 = 150g of protein Again, this is a very general guideline but if you have no clue where to start, this is a great place. If you want more detail on how to set these numbers up, check out my mini training on IGTV. If youre like, fuck math, I want someone to do this for me. I can be that someone. Comment below or send me a DM to find out more about coaching.

04.01.2022 Quarantine sucks but it doesn't mean training needs to! If you are training at home and need some workout inspo, I've put together 4 sessions you can do at home. No equipment needed! Click the link to download https://www.ironpassion.com.au/free-guide

04.01.2022 TRUTH BOMB: FITNESS IS SIMPLE Now, I want to clarify that simple does not mean easy. The reality is that many of us want the quick and dirty answer. But the answer is not quick. There is no fat burner or training program out there that is going to get you the result you want in a few weeks. Anyone telling you otherwise is just trying to take your money.... What is going to get you a result? Get enough sleep Eat lots of protein Go for more walks Follow a solid strength training routine Time I can guarantee that if you start to tackle each item on that list, one by one, you will start to see results. Easy? No. Simple? Yes. Fitness isnt as complicated as many would have you think. Its not superfood shakes, detox teas, finding the perfect fat burner, pre workout, or protein powder. Its not the fancy swipe workouts that have you doing ten different booty exercises. Its more simple than that. Its moving more, eating enough protein, veggies, and fruit, focusing on strength training, and recovering (this means sleeping enough and taking rest days, you dont need to train 6 days a week). But its up to you to decide. You have the choice to keep looking for the next quick and dirty answer or you can accept you need to apply the basics and start changing your lifestyle.

04.01.2022 New blog! You don't need to give your diet a complete overhaul to see changes. Making small changes can add up to big changes. https://www.ironpassion.com.au///6/16/fix-your-broken-diet

04.01.2022 This Thursday, August 15 I will be doing a live training inside of my Facebook Community. We will be talking about diet and training for muscle growth including: - Setting up calories and macros for muscle growth... - Food selection - Basic periodization in training - Progressive overload - Recovery If you aren't already part of the community, you can join by clicking the link in the comments. If you can't catch the training live, the replay will be available. Can't wait to see you all there!

03.01.2022 We are certainly living in crazy times right now. Quarantined at home with no end in sight. This doesn't mean that our training needs to suffer. It is possible to still make progress and have structured workouts, even when training at home. That's why I've created a new monthly subscription!... For $24.99/month you will gain access to a month's worth of training sessions with four sessions per week. These sessions are designed to help you get stronger while improving body composition. This month we will be focusing on training at home with little to no equipment. The programming will help you: - Build confidence in the gym and help you focus on what your body CAN DO - Motivate you in the gym with programming that is always changing and never boring - Transition to a strength focus - Lose fat while getting stronger - Learn how to lift effectively and safely - Start a program that is focused on long term progress - Build a solid strength foundation that will also help with your hypertrophy goals - Break through plateaus To find out more click the link or send me a DM! https://www.ironpassion.com.au/iron-passion-collective-1

01.01.2022 Ill be honest, quarantine has not been easy for me. Although I am naturally introverted, not being able to go anywhere or do much has had an impact on my mental state. The most noticeable area is training. Training has become just another thing to tick off the to-do list. Im finding it very difficult to get through sessions, even feeling anxiety during training which is something I havent experienced before. ... Its strange when something that was once an outlet turns into a source of stress. That being said, it wont stop me from training. I am currently using this as a way to learn and reflect. With no competitions to prep for, it is forcing me to get uncomfortable and think about what drives me to do what I do. I dont have a clear answer yet. But every breakdown is always followed by a breaththrough and Im excited to see what happens next. One positive outcome is that by putting training lower on the priority list, I have been able to put more time and energy into my business. Anyone else doing some serious self reflection right now? See more