Iron Will Fitness And Nutrition in Perth, Western Australia | Nutritionist

Iron Will Fitness And Nutrition

Locality: Perth, Western Australia

Phone: +61 403 287 338

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• Medical and health
• Personal coach
• Alternative & holistic health service
• Fitness trainer
• Nutritionist

25.01.2022 Helping the guys at @rockingham_transformations out running their strength session. . . When we started a few weeks ago i promised Kerrin ( pictured in video) that with some technique adjustments he could smash a 200kg deadlift in 3 weeks, fast forward 2 weeks and he takes 200kg easy. .... . Special mention to @b1ggsy1 tonight on her finishing gnarly deadlift pyramid set haha. See more

25.01.2022 "Dieting is boring and the foods gross". . I hear this all the time from people who have attempted the standard steamed chicken and broccoli diet and as you could expect, were not able to stick to it. . Being super restrictive with your food will only lead to long term problems, sure it will work for the mean time but is very difficult to stick to and is not neccesary.... . Keeping variety and flexibility with your nutrition is super important. The more you learn about correct nutritional methods the more you learn that food can be tasty and fun. . My option for tonight was a chicken mince, corn and bean mexican style dish with steamed white rice , coleslaw salad, low fat grated cheese and some taco salsa. . Who has problems keeping their nutrition interesting ? See more

25.01.2022 Glute and hammy focused session today for @bmichelle__06. . No useless super high volume work and not a banded side step in site. . With Brookes training at the moment we are focusing on building her training endurance, the Romanian deadlifts and glute ham raises were super setted together which is fairly taxing on the hammys and glutes.... . When it comes to building big glutes, way too many people avoid heavy hinge and squat movements and opt for super high volume kickbacks and other less effective measures exercises. . The glutes respond to heavy load. Exercises that are super effective are - Romanian deadlifts - Full range of motion squats - Barbell glute bridge - Heavy glute kickbacks . @goldsgymrockingham @goldsgymportkennedy @goldsgymkennedypark @goldsgymfremantle @goldsgymmandurah See more

25.01.2022 Dinner ideas are often hard to think of when it comes to both eating healthy and enjoying your food. . One of my favourites is a burrito bowl. . Tonight’s one was ... - slow cooked beef - Mexican rice - low fat cheese - black beans - corn kernels - lettuce - light sour cream - salsa . Super easy to make and tastes amazing. . Food doesn’t have to be boring to get results, always opt for a flexible approach to nutrition as it ensures long term adherence. . @goldsgymrockingham @sportsnutritionaustralia See more

24.01.2022 Merry christmas everyone I hope you have a great day with family and friends.

24.01.2022 CLIENT SHOUTOUT. . Over the last few months ive been working with Brendon to help him get his weight down for a charity boxing match next year. . Our first phase has seen awesome results for him and a huge drop in body fat.... . We've still had Brendon on more food volume than he was eating previously through making a lot better choices. Lowest we got cals was 2000-2200 . Also used frequent diet breaks to allow him to stay motivated and maintain a social life. . Super proud of his efforts, this is only the beginning, great job mate See more

24.01.2022 LET'S TALK FOOD PREP . . Is it neccesary, unless you are a macro tracking veteran then yes i think it is neccesary to get good results. .... . Prepping all your meals for the week allows you to be more structured with your nutrition, have less excuses to buy food sporadically and save money. . . Many people say they don't have time to prep their food but will drive 20-30 mins to get food, this time all adds up to time that could be spent preparing your weeks meals. . . Food prep does not need to be boring or restrictive, these two meals are thai green chicken curry and turkey bolognese. I have used low calorie sauces and accounted for them in my calories to ensure im still reaching all of my target macros. . . My wife and i prep our food each week on top of both having two jobs, 3 kids and many personal commitments. IF WE CAN FIT IN MEAL PREP THEN YOU CAN TOO. . . If you are stuck for meal ideas or want help structuring your nutrition please DM us. See more

24.01.2022 When undertaking any dieting phase it is important to make your diet as easy to adhere to as possible. . . Ensuring that you choose foods that have a high satiety ( keep you fuller) score, will help you stick to your plan during a fat loss phase. .... . Being smart with our nutrition should always be a number one concern for long term adherence. @goldsgymwa @ironwillfitnessandnutrition See more

23.01.2022 So it’s finally up. . Something I have wanted to do for a while is start a podcast, so who better to get on first than my good mate @dan_teamecto. . We spoke about all things nutrition, training , coaching and lifestyle.... . Have a listen and tell me what you think. . Thanks again Dan for coming on. . https://youtu.be/ujwT6B6Fv-I

23.01.2022 With the recent release from the government stating that gyms must be closed as of 12 mid day tomorrow it has left us with a fair amount of uncertainty. . The details are not yet clear on how long closure will occur for or what specific regulations we will have to adhere to. . I will be ensuring that all my clients are still able to continue to reach their fitness/ nutrition goals and am planning on setting up a home gym to be able to maintain pt sessions with existing clien...ts. . Tomorrow we will have more details and i will decide on how i will move forward. . I will admit this is a scary time but we will get through it. See more

23.01.2022 When breakfast game is on point. . Food does not need to be boring, having tasty food and variety is the key to long term consistency. . .... Who needs help with making nutrition work for them ? . Drop me a DM if this is you See more

22.01.2022 Starting my little one off young haha . . Glad she's got her mums calves. .... . @goldsgymwa @misselizanicole See more

22.01.2022 Often I tell clients that sustainable and quality results are long term rather than a short term sprint. . Fat loss and even muscle gain are not a linear process and with some it takes a while to find that winning combination so to speak. . @ms_hooley_figurecompetitor_ has been working with me for about 6 months and we have been trying to undo some damage done years ago from previous competing.... . We have had to establish a much smarter approach to training and educate Jess on what sortve training intensity is needed to bring about the results we want. . We are currently pushing a dieting phase using both low carb high fat days, coupled with intra weekly refeeds to prevent energy from getting to low. . The photo shows what has been done in 4 months. . We have a long way to go until we are both happy but it’s definitely a huge step in the right direction. . Anyone wanting more information on correct coaching methods to achieve something like this flick me a DM . @sportsnutritionaustralia @goldsgymrockingham See more

22.01.2022 Just to prove that substantial changes can be made to the body without a big change in overall body weight. . Too many people use scale weight as the only quantifiable tool of measurement when going to the gym. . Often with trained individuals we are after more of a body recomposition rather than just a drop in body weight.... . A increase in overall lean body mass with a decrease in overall fat mass is ultimately what we want. . When we work with this in mind it’s much easier to create solid changes. . @ironwillfitnessandnutrition @sportsnutritionaustralia See more

22.01.2022 Training session this morning with @eliza_ironwillpt finishing off the session with some heavy bag conditioning work. . . 8 weeks post baby and smashing it already. .... . We do offer boxing /muay thai for fitness as well as technique work. . . @eliza_ironwillpt @ironwillfitnessandnutrition See more

22.01.2022 WE ARE BACK !!!!! . As of June 6th gyms are back to normal. I’m super excited for this not just because my business can get back to normal but also because I can go back to training in the gym and BJJ. . This isolation period has been much harder than I thought it would be, I have struggled mentally because of the impact it’s had on my business and also my training. I’ve found it next to impossible to stay motivated and have even contemplated throwing in the towel as a coach ...and going back to oil and gas. . But here we are, getting back into it and thank god for that. I just want to say thanks to all my awesome clients that have been nothing but supportive through this time, you guys are awesome. . So on a much more positive note, who wants to join me getting their groove back and start kicking goals with their training and nutrition ??? . DM me for pt and online coaching availability See more

22.01.2022 Client shoutout. . Me and the big guy @e_knight238 have been working together for a few weeks now. . These photos are 3 weeks apart, we have managed to get Ethan to drop bodyfat while still maintaining if not adding size and strength.... . He works massive days and has still managed to nail his nutrition. . Solid work bro . @goldsgymwa @ironwillfitnessandnutrition See more

21.01.2022 A bit of a throw back. . . The progress my amazing wife @eliza_ironwillpt made in 2 years with us working together. .... . From cardio to weights. . . Super proud of what she has achieved See more

21.01.2022 Safe to say we have dropped a fair bit of body fat since working together. . Time to ramp it up and really dial the big fella in. . Solid work man... @_lukecarroll See more

20.01.2022 Second night back for the bjj advanced class working on sweeps from open guard and inversions to omoplata. . Always takes me a while to get these sort of moves but always easier when you have people like @theether @the_dapper_grappler7 and @ajperez_bjj teaching you. Thanks boys.

20.01.2022 Always continuing to be a student to make me a better teacher. . . Qualification done and dusted Excited to be on board with @sportsnutritionaustralia along with some other awesome coaches.... . . Now onto the next qualification with the end goal of a masters degree. . . Ask yourself, is your coach or PT continuing to learn ? See more

19.01.2022 Client shout out @_j.oost_ . . Safe to say this off-season has gone exactly how we wanted it to. .... . Quality amount of size along with bodyfat well within range. . . @goldsgymwa @ironwillfitnessandnutrition See more

18.01.2022 Client shout out. . @tr33sagr33n and I have been working together for about 18-19 months. . She came to me after getting the gastric sleeve done with the intention of continued long term fat loss and gaining strength/ muscle.... . We have primarily based Theresa training on strength /powerlifting structure. . Some cool things we have achieved in that time are - 110kg squat - 130kg deadlift - 65kg bench - total of 48kg lost . I could not be more proud of Theresa’s efforts, she continues to learn and find ways to better her training. . . . . . . @goldsgymrockingham #perthpersonaltrainer#sportsnutritionist#sportsnutrition#powerlifting#strengthtraining#fatloss#bodytransformation#perthtfam#fitfam#nutrition#motivation#goldsgym See more

18.01.2022 New podcast episode coming in hot. . In this episode I spoke with Aaron Scafi @elitestrengthcoach about all things powerlifting, strength training, training structure, rehab and just getting strong in general. . Aaron is a high level powerlifting and strength coach and was awesome to have on.... . Link is in my bio, give it a listen and let me know what you think. . . . . . . #perthpersonaltrainer#strengthcoach#powerlifting#sportsnutritionist#sportsnutrition#strong#deadlift#squat#benchpress#bodybuilding#onlinecoach#fitfam#perthfitfam# See more

18.01.2022 And he’s done it 1st place classic physique first timers 1st place classic physique open Classic physique overall winner... Also snapped up a 2nd place in men’s open bodybuilding. @elliotcarrolll mate it has been a pleasure coaching you, your work ethic and dedication is commendable. Enjoy your food today and then let’s get you even more diced for nationals.

18.01.2022 Hey guys The below group is something I'm putting together for all past , current and future clients. I am aiming to create a positive environment for everyone to learn more about nutrition, training, mindset, supplementation and health and fitness in general. I will be posting video and infographic content as well as doing regular Q/A's , you will also be able to ask as many questions as you wish that can help you progress in your health and fitness goals.... Please feel free to join the group and add any friends, family or loved ones that could benefit from it. See you in there :)

17.01.2022 And she's done it. . . @meldredgefit won her pro card today at the ICN world titles in korea. .... . A few seasons of us just missing out on the pro card are now a thing of the past. . . Im super proud of you Mel, you are a pleasure to coach and im so happy for you. . @ironwillfitnessandnutrition @goldsgymwa See more

16.01.2022 Episode 2 of Advanced Performance Radio is now live. . In this episode I spoke with @richard_physiquecode from @physiquecode about all things training and training programming. . We covered some pretty cool stuff in this one and I think it sheds a lot of light on how to structure training programs, exercise selection, how to track variables and making sure you progress effectively.... . Link is in my bio , have a listen and let us know what you think. . Really enjoying doing these podcasts so far. . . . #perthpersonaltrainer#advancedperformanceradio#sportsnutritionist#strengthcoach#onlinept#fatloss#weighttraining#bodybuilding#mma#crossfit#shredded#fitfam#perthfitfam#perth#muscle . . goldsgymrockingham @goldsgymportkennedy @goldsgymfremantle @goldsgymmandurah @goldsgymkennedypark See more

16.01.2022 CLIENT SHOUTOUT . . Depsite his lack of replying to msgs the big fella John has put on some solid size this gaining phase. .... . Cals are around the 6100 mark....yep 6100 calories per day. . . We have kept body fat in check and added some solid mass to his frame which has addressed some previous weak points. . . @goldsgymwa @ironwillfitnessandnutrition @ Gold's Gym Rockingham See more

15.01.2022 Down at @mandurah_indoor_rock_climbing with @misselizanicole for our date day. . Long time since ive climbed but damn its fun and will definitely help me with BJJ and general strength. .... If you are in the area its definifely worth popping in. See more

15.01.2022 Setting up the garage at home so i can fit training sessions in a lot easier and also get some rolling / pad work in at home. . Shouout to @flexfitnessequipment for helping me out today, if you are in the canningvale area they are well worth checking out for both marital arts and gym gear.

15.01.2022 Another dinner on the menu. . Fillet steak, sautèd vegetables, baked rosemary potatoes with red wine jus. . Because calories weren't as high today i could get away with a slightly higher fat content but still went with a lean cut of meat with a wide variety of vegies.... . Sodium was higher than my other meals of today but up until this meal i hadn't gotten close to hitting my daily requirement. See more

14.01.2022 Up today with @eliza_ironwillpt to see my boy @_heisey at @trained_physioperth to sort out some issues for the both of us. . . As always Cam goes above and beyhond to help us get back to training properly. .... . A good physio is worth their weight in gold and we refuse to use anyone but Cam. . . Your bodies ability to move properly is something you should take very seriously so invest in seeing a quality physio. See more

14.01.2022 Client shout out. . . Online client Annie absolutely smashing this gaining phase. .... . Yet again nothing fancy just effective progressive overload coupled with correct nutritional programming. . . Keen to see what we can continue to achieve. . . If you want to jump on board and achieve something amazing then drop us a DM At @ironwillfitnessandnutrition See more

13.01.2022 Safe to say my wife @misselizanicole is smashing this prep. . Photo on the left was 3 weeks out from her first show. . Photo on the right is 14 weeks out from her show in march.... . Much better position with may more quality muscle. . Amazing what you can do with the correct methods. . @goldsgymwa @sportsnutritionaustralia See more

13.01.2022 Shoulders and tris session today with @elliotcarrolll. . Today we worked on dialling in Elliots activation of his rear delts to help balance out his shoulders to add more symmetry to his physique. . Considering we are 12 weeks out from Elliots first ICN comp I’m really happy with where he’s sitting.... . Excited to see what the next 12 weeks bring. . @goldsgymrockingham @sportsnutritionaustralia See more

12.01.2022 EASY WAYS TO AVOID OVER CONSUMING ON CALORIES . . Here are a few quick ways that you can use to keep yourself from overconsuming calories .... . When in a deficit ( less calories) we must be conscious of our calorie intake and staying adherent. Little things like condiments and alcohol can quite easily remove our calorie deficit See more

12.01.2022 When clients follow the plan to a T. . @elliotcarrolll cracking the big 100kg mark. . Solid work man.... . Elliot and his brother @_lukecarroll both have awesome genetics for bodybuilding and its great to see them smashing goals. See more

12.01.2022 Tuesday strength night helping the crew from @rockingham_transformations with bench. There's two things i enjoy , getting people strong and copious use of the word fuck lol.

12.01.2022 Client shoutout . Been working with @the_dapper_grappler7 for about 6 weeks now helping him dial in his nutrition to help body composition and improve performance. . Darryl is no stranger to hard work being a Bjj brown belt and he has applied that work ethic to his nutrition and reaped the rewards.... . Huge change in his body fat levels and performance, I’m lucky enough to share the mats with Darryl and I’m super proud of his application to his nutrition. . Great work bro, this is only the beginning. . @ironwillfitnessandnutrition @the_arena_mma See more

12.01.2022 40+ degrees and i decide to squat haha. . Trying to work on my high bar squats as ive always had issues with them. . Usually i squat in converses but dusted off the nike romaleo 2's and its deffinitely made a difference in hitting depth better due to the heal elevation.... . What do you guys squat in ? See more

12.01.2022 It’s a pleasure coaching these two. . @luke_carroll__ and @elliotcarrolll are not only brothers but training partners as well. . They are both humble and super hard working.... . They are so easy to work with and have a work ethic that some could only dream of. . They will both smash the stage when the time comes . . . . . . #perthpersonaltrained#sportsnutritionist#prepcoach#bodybuildingcoach#bodybuilding#classicphysique#ifbbproleague#shredded#fatloss#fitfam#perthfitfam#gymmotivation#gym#muscle See more

12.01.2022 Let’s talk mental health for a bit. . For many people at the moment, life has been stressful and in all honesty scary. We have seen many people lose their jobs or go through incredibly stressful situations, myself included. . With gyms being back open in WA now there has been a massive influx of old and new gym members who have realised just how much the gym has helped them mentally and what it was like to go without it.... . The gym for a lot of people is one of the the things that keeps them sane and for those with mental health issues this couldn’t be more true. . For those that don’t know, I suffer from bipolar 1 and have been diagnosed for around 6 years now. Now I can honestly say if it wasn’t for my wife, kids and the gym I really wouldn’t be here now. . I get to speak to a lot of amazing people in my job, lots of these people having similar mental health issues to myself. One of the common trends I see with some of these people is their hesitance to speak openly about what issues they are having, now I use to be exactly the same and would never open up to people. . The thing I now find that makes dealing with my bipolar easier is speaking very openly about it because you know what some days - I have shit days like everyone else - there’s days where not being here anymore would be easier - I feel like a failure as a parent, coach and husband - I don’t want to get out of bed - I want to just run away from my problems - I struggle to hold back tears in normal conversations with people . But despite all of these things, I get up and push forward because that’s the only way to take control of my live. . There is a section of a quote by Marianne Williamson it is our light not our darkness that frightens us most , our deepest fear is not that we are inadequate, our deepest fear is that we are powerful beyond measure . This quote rings true, don’t ever run yourself down for your struggles for it is our ability to rise and overcome them that defines us as human beings. . For anyone struggling from mental health issues, my door is always open and contains a place of no judgement only help. #itsnotweaktospeak

11.01.2022 Still one of my favourite videos from @meldredgefit last comp where she turned pro in @icn_wa. . I am now taking on more comp prep clients with the goal of competing next year. . .... Putting in a solid offseason / pre season allows you to achieve a much better result come time to step on stage. . . It's important to work with someone who is both qualified and that can get you in the required condition without damaging you psychologically and physically. . . If you have ever thought about competing or have competed previously and feel you didn't come in at your best, please feel free to get in contact with us asap. . . @goldsgymwa @ironwillfitnessandnutrition See more

10.01.2022 SUPPLEMENT CHOICES . . When we choose to incorporate supplements into our intake it is important that we select ones that will both work and be cost effective. .... . I have detailed a few supplements that both work and are heavily researched in their application to ensure maximum results. . . I have also listed ones that simply do not work or yield adequate results. . . Be mindful of your supplement choices, the ones that work also tend to be fairly cheap because they do not contain unnecessary and ineffective ingredients. . . @goldsgymwa @ironwillfitnessandnutrition @eliza_ironwillpt See more

09.01.2022 My wife and fellow @ironwillfitnessandnutrition @eliza_ironwillpt absolutely smashing the post baby results. . . Body fat is still dropping with lean muscle coming back. Shape is changing drastically. .... . We have achieve this with primarily strength /weight training and controlled nutritional programming. . . Who's just had a baby and needs help getting back on track ? @goldsgymwa @eliza_ironwillpt See more

08.01.2022 One thing I love just as much as coaching people, is cooking. . When I get the chance to spend time in the kitchen to cook for my wife I tend to spend a lot more time. . Tonight was... Herb and garlic crumbed lamb shoulder, with roast potatoes and carrots dressed with a Dijon mustard and white wine sauce. . Pretty sure @missxelizaxnicole was a happy camper. . . . . . . #perthpersonaltrainer#nutritionist#sportsnutritionist#nutritioncoach#personaltraining#nutrition#cookingfun#lovetocook#fitfam#perthfitfam#foodporn See more

08.01.2022 Body composition is now in a good place for Big Luke, it’s now time to grow. The big fella has put in heaps of hard work to bring body down to a much better level so that leading into his growth phase we can put on much better quality muscle. Excited to see him finally step on stage next year in classic physique

07.01.2022 Always a positive when clients are enjoying the programming. . . Skye is getting stronger and enjoying more food to fuel performance. .... . #Repost @nerdyskye1 (@get_repost) My happy place, post workout, sweaty, tired and feeling amazing! Loving my @ironwillfitnessandnutrition program, I go into each session excited to work hard. See more

07.01.2022 Episode 4 of Advanced Performance radio now live. . In this episode I spoke with @coach_amandajane about all things coaching women. We covered nutrition, training, common mistakes, competition prep and what to look for when hiring a coach. . Amanda is a personal trainer, sports nutritionist , business owner, competitor and mum to be.... . It was great having her on and I think we covered some awesome stuff in this episode. . If you are a female and wanting some solid information on how to get the best from your health and fitness journey, this is the episode for you. . Episode link in my bio, subscribe to the channel and drop us a review. . To get in touch with Amanda her pages are @coach_amandajane @estro_physiques @trainwiththegirls_online . . . . . . . #sportsnutritionist#perthpersonaltrainer#onlineprepcoach#nutritionspecialist#femaletransformation#bodybuilding#ICN#ifbbproleague#wbff#shredded#compprep#fatloss#musclebuilding#fitfam#perthfitfam#goldsgym See more

07.01.2022 Client shoutout. . Been working with @dalek3nt for quite a while now and im super happy with what we have achieved. . Not only have we got him to gain quality lean muscle, we have kept bodyfat nice and low considering his calorie intake. ... . Now just to convince him to compete haha See more

06.01.2022 Came down today to see the team at @revivifyclinic today for a cryochamber today and check out their cool facilities. . . Have to say im impressed with what one of my best mates @gtrayne86 and the team have created here. .... . These guys have so many cool things in the way of recovery from cryochambers, normatec leg compression pants, infrared sauna and heaps more. . . If you are in the rockingham/mandurah area you need to come check out all their cool recovery stuff. See more

05.01.2022 Often when dieting we get cravings due to a decrease in overall calories. . . Here are 3 tips to help prevent these cravings and continue to progress. .... . Smart application of nutrition will always yield better and long term results . . @ironwillfitnessandnutrition @goldsgymwa See more

05.01.2022 Loving cooking always helps eating well and not getting bored with food. . Apricot and ginger chicken on the menu tonight. . Getting results does not have to be boring

04.01.2022 Nice solid 160kg and change for @caseyweco yesterday. . Now this lift is impressive in general but even more impressive considering Casey only just finished up chemotherapy last year. . To come back from something like that to where he is now is something to be proud of.... . This block we have mainly been focusing on getting Casey moving again and building up his strength. . Next phase will be much more diet specific with the goal to get body fat levels to drop. . Casey always turns up and puts in the work, proud coach right here. . @goldsgymrockingham See more

04.01.2022 One of the best parts of my day are visits from my daughter Reign. . Very proud dad, full range of motion squat with neutral spine, she will end up just as strong as her mum haha. . She makes a pretty cute @goldsgymrockingham mascot.... . #daddysgirl#futurepowerlifter#stronglikehermum See more

04.01.2022 With the growing trend of people choosing frozen meals over fresh meals, i thought i would do a quick analysis of three that i found at coles to see how they compare. . A common trend with frozen meals is being very high in sodium which is seen in meal 1 and 2. . Meal 1 and 3 had protein levels where as meal 2 was quite low.... . All 3 meals were fairly close in fat content. . Meal 3 was the highest in calories at 494 but would definitely be my preferred choice as it ticks all the boxes for a gym goers meal. . Who uses frozen meals or a meal service? See more

03.01.2022 My shakes bring all the gains to the yard. . For many people, being time poor is the bane of their existence and when it comes to hitting their calories be that in a deficit or surplus . . With this in mind many people could benefit from including a shake in place of a meal, to allow for ease of hitting nutritional targets.... . Now this doesn’t mean one of those weight gainer shakes, man shake or any of that herbal life nonsense. . What I’m talking about is home made shakes including the right stuff to get in necessary protein , natural fats and carbohydrates. . The beauty of a home made shake is that you can have endless flavour combinations which prevents getting sick of the same flavour. . When making shakes of my own I will use a quality whey protein like the one seen here from @bulknutrients , opt for a WPI ( whey protein isolate ) which is the most processed and highest quality protein. I’ll then choose a type of fruit to add flavour and help me hit my daily requirement, in this case it’s banana but you can use almost any fruit. . As I’m in a calorie surplus , I will add roughly 100g quick oats to help me get more carbohydrates in. . Last I’ll include some fats to help hit daily targets, today I’ve gone with smooth peanut butter and the Hilo milk I’ve used will also contribute to this. . This not only allows me to get in necessary calories /macronutrients, but also frees up some time in the morning I would otherwise spend cooking my first meal. . . . Who has shakes in their daily intake ? If so what do you put in them ?. . . @goldsgymrockingham @goldsgymportkennedy @goldsgymfremantle @goldsgymkennedypark @goldsgymmandurah @sportsnutritionaustralia See more

03.01.2022 First time competing for Jack today. 3rd place first timers mens physique 3rd place novicr mens physique . .... Not bad for his first time ever on stage. Proud of you man See more

03.01.2022 Happy to say im now on board as the nutrition coach for @the_arena_mma helping their fight team get the best out of their training and during fight camps. . I will also be available for general sports nutrition coaching for those that want to supplement their training with correct evidence based nutrition coaching. . This is an awesome opportunity and im very thankful that they have welcomed me in.... . Guess i better be nice with programming or they'll take it out on me on the mats haha. . @sportsnutritionaustralia See more

03.01.2022 How martial artists should look. . @the_dapper_grappler7 , killing it on this mini cut, proving that age is only a number when you put in hard work. . One of the biggest pitfalls i see with martial artists is sitting to high above competition weight and then having to use extreme methods to make weight for fights and sacrificing both performance and health in the process.... . I opt for a more sustainable approach and have clients ready to compete and within a few kgs of comp weight at all times. . Martial artists arguably train harder than lots of athletes in the world and their nutrition should reflect this. . If you are a martial artist that wants help dialling in their nutrition in, please don’t hesitate to drop me a msg. See more

02.01.2022 When trying excel in any given sport , finding ways to improve performance and recovery is essential. . Once correct nutritional interventions are made, we can then look and the possibility of introducing performance supplements. . The below 3 supplements are ones shown to yield positive effects for athletes, even more so for athletes participating in sports containing explosive movements.... . These three supplements are also very cost effective. @bulknutrients is my preferred choice of supplement companies. See more

02.01.2022 Been working with @danielroose for a while now, he came to me with the goal of really dialling in his nutrition and training to see how far he could push himself. . We have spent the last few weeks getting calories to a point where im happy with them, now it’s time to get him shredded. . Daniel is an ideal client and has followed the plan to a T.... . We have made all of his food interesting and ensured plenty of variety. . @sportsnutritionaustralia See more

02.01.2022 Making food interesting is something I preach, because no one wants to eat that boring plain chicken and broccoli nonsense. . Herbs and spices are something I freely encourage with clients as it allows them to make food taste great without the excess calories of store bought sauces. . When adhering to nutrition plans long term it’s super important to consider can I actually eat this long term ?... . If the answer is no, then any hypothetically great plan becomes irrelevant. . Having a wide variety of protein sources and fruits and vegetables in your dietary intake will both be of health benefit in terms of vitamins and nutrients plus making meals less monotonous. . Make food interesting and long term adherence is a much easier task. . Often I hear that clients have not been able to stick to a specific way of eating due to the food being boring or tasteless, this is usually due to being given meal plans by either uneducated or unqualified pt’s or online coaches. . When working with a coach, it is important to make sure that coach is both qualified and insured to help you. . . . #sportnutritionist#perthpersonaltrainer#nutritioncoach#healthyeating#onlinepersonaltrainer#fatloss#bodytransformation#australianpersonaltrainer#dietsmart#bodybuilding#crossfit#mma#bjj#gymshark#fitfam#perthfitfam#nutritionspecialist See more

02.01.2022 Spent some time tonight down at @the_arena_mma talking to some of their fight team about nutrition and supplementation. . Super cool being able to help their fighters take their nutrition to a level that matches the hard work they put in at training. . Thanks for having me guys.

02.01.2022 After working with the awesome team at @the_arena_mma helping their crew with sports nutrition I’ve noticed that combat athletes as a whole could benefit from better sports nutrition and strength training information. . With that in mind, I would like to offer FREE 30min zoom call consults to any combat sports athlete that would like better knowledge on sports nutrition and strength training. . What do you get from this ?... - Essentially you get access to correct information to allow you to perform better and do better . What do I get from this ? - I get to help people in combat sports which I participate in and have a huge amount of respect for as well as showing people that their is a more efficient and scientific way to approach nutrition and strength training. . If this sounds like something you would like to take advantage of please flick me a DM. All consults will be done through zoom calls and with your permission will be recorded. See more

01.01.2022 While fat loss is a relatively simple process, but often people get confused on what the most important factors are. Over these slides I have gone over what make up the primary factors of fat loss. Time and time again people attempt to drop body fat but due to lack of quality information often get lost in the process.... This post is designed to shed some light on the process but if you have any questions please drop me a DM and we can run through it. . . @goldsgymrockingham @goldsgymportkennedy @goldsgymkennedypark @goldsgymfremantle @goldsgymmandurah

01.01.2022 Client shoutout I have had the pleasure of working with @danniellll_s a few times over the last few years. This phase she has come back after her second pregnancy with the goal of dropping body fat and getting strong again. With Danniell being vegetarian we have had to emphasise sufficient protein intake while aligning with her ethical choices.... We have made her food plans flexible enough to fit with her family lifestyle as well as allow her to reach her goals. To date she has lost 8kg with all of her measurements dropping also. With Danniell’s training we have emphasised making her strong to help her with her job and also aid in fat loss. Excited to see what more she can achieve. @goldsgymrockingham @goldsgymmandurah @goldsgymportkennedy @goldsgymkennedypark @goldsgymfremantle

01.01.2022 Ok so time for some real talk in terms of coaching women. One of the continual traits I see from a large percentage of women is chronically low calories with an excessive amount of training volume. Now this may be a common occurrence but is in no way normal and will be detrimental to your results and overall health.... Chronically under eating in women can lead to - loss of or irregular menstrual cycle - osteoporosis - disordered eating / bad relationship with food. @kelzson_fitness is both a client of mine and also a mentor student being a new pt in the industry. When we first started working together Kelly reported that she was doing nearly 2.5 hrs of training a day on 1500 calories. This is exactly what I have talked about above, Kelly was feeling drained and her quality of training and lifestyle were being effected. We have since increased Kelly’s calories by roughly 500 to facilitate a calorie maintenance and allow her to train better, we have also heavily reduced her training volume and emphasised more quality over quantity. Time and time again I see women selling themselves short in terms of results by thinking really low calories and excessive training volume are necessary. Hard work is needed , but in the right places. @goldsgymrockingham @goldsgymportkennedy @goldsgymmandurah @goldsgymfremantle @goldsgymkennedypark

01.01.2022 HOW TO NAVIGATE WHILE FOOD SHOPPING . . When i work with clients we adapt the 80/20 rule in terms of nutritional flexibility, which means that we strive for 80% of our intake from whole foods and 20% from flexible options that we enjoy. .... . This method allows long term adherence because of its flexibility and ability for the client to eat foods they enjoy. . . When we go to the shops, the sections of the shop we choose from will dictate our ability to stick to the 80/20 rule. We want to stick primarily to the outside walls of the shops ( excluding the frozen packet food) with small diversions into the other sections. . . Next time you go shopping aim to stick to this method. . . Who plans there shopping trips before hand ? . . @goldsgymwa @ironwillfitnessandnutrition @elizaironwillpt See more

01.01.2022 Many people know I’m very picky about what allied health professionals I align myself with and for good reason. . As most know, Cam at @trained_physioperth is m...y go to physio. I have been looking for a massage therapist for treatments to allow me to continue to train on the mats and the gym in between regular visits to my physio. . @the_dapper_grappler7 at Recovery plus remedial therapies is now helping me with this, Darryl is not just a massage therapist but also a BJJ brown belt and someone I’m lucky enough to share the mats with. . Having someone who understands the sports and the fact I need to often train while slightly injured was super important. . If anyone is looking for a good massage therapist especially for combat sports please get in contact with Darryl. . Thanks again for the treatment brother See more

01.01.2022 Calories in Vs Calories out . . A term that most people endeavouring into health and fitness goals have heard. .... . Now how do we know where our calories should be ? . . Deficit = fat loss Surplus = muscle gain Maintenance = maintaining the body we have . @goldsgymwa @ironwillfitnessandnutrition @eliza_ironwillpt See more