Grind & Shine | Businesses

Grind & Shine

Phone: +61 3 9338 8118

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24.01.2022 LADIES TRAIN YOUR BACK - - Benefits of training your back include: Improved posture (fix that slouch & relieve stress from chest and shoulders)... Essential for stability & strength in most exercises in the gym, upper & lower body. Support the spine, posture & activity important to daily life & sport. Can prevent injury, sprains & pain that can occur during sports, daily chores & with physical jobs. Improve mobility through the back, chest & shoulders. Reduce chronic back & neck pain. - - Plussssss it’s going to look nice when you are rocking singlets, dresses & bikinis in the upcoming summer whether See more

22.01.2022 YEAR ROUND GRIND - - Anyone can diet & train hard for a week or even a month. Then fall off. But you will look like a person who does just that. -... - You can train Monday - Friday, eat healthy, have cheat weekends plus drink & party on the weekends. But you will look like a person who does just that. - - You can dedicate yourself to the year round grind of diet, intense training, morning cardio, making sacrifices and staying dedicated. Which will be a challenge physically & mentally, require a lot of sacrifice & a dedication. And you will look like a person who does just that. - - How much are you willing to commit? See more

22.01.2022 54kgs > 70kgs... HARD WORK, CONSISTENCY & TUNNEL VISION ALWAYS PAYS OFF - My client & bro @danny_kako making big moves! Huge progress, Danny struggled to ever put on weight.... but now we here! -... Diet, training, consistency Proud of you brother! Beast mode all 2021 - TEAM GRIND! See more

22.01.2022 WHAT A TRANSFORMATION Start weight 100.3kgs- 1st of Feb 2020 Current weight 74.5kgs 23rd of Aug 2020 - -... This is Foti, one of the hardest working, most disciplined & determined clients I have EVER worked with in my life. Once Foti set his mind on his goal, he did everything in his power and more to make it a reality! - - Blood, sweat & tears. It’s the price required to pay in order to achieve your goals - - Foti I am beyond proud of you my brother! It’s been an absolute pleasure coaching you through this journey & watching you grow & progress both mentally & physically. Guys just remember it takes TWO to TANGO. Yes I am the coach who puts the plans in place & who trains Foti everyday, but without client adherence, sacrifice & discipline none of this is possible. You’re the champion Foti - - Remember guys.... the only person stopping you from achieving big goals & dreams is you! DM me today if you’re ready to take your mental & physical game to the highest level See more

21.01.2022 I told you bigger & better in 2021 right?! Don’t just set goals, be true to your word and don’t settle until you tick them off the list! - - Then the process continues ... Another goal Work your ass off Tick it off the list - - Then again & again & again... If you don’t like the idea of that, you can stay in your comfort zone & keep complaining why you aren’t growing & progressing See more

20.01.2022 The grind continues thorough the weekend!!! You’re only as good, as the work you put in

18.01.2022 It’s one thing to be willing to work, but are you willing to do the overtime as well? - - If you don’t work, you won’t be paid. The harder you work, the more you’ll get paid. ... Plain and simple. See more

18.01.2022 Some wish for it, some wait for it, but the leaders GO & GET IT - - Don’t sit around and wait for an opportunity to just magically appear in front of you. You have to seek opportunity. Take leadership of your goals & dreams & chase them!

18.01.2022 BREAKFAST IS A IMPORTANT MEAL TO FUEL & KICKSTART YOUR DAY - - Here is a smoothie recipe for you guys packed full of goodness for the mind & body! This is before the meal was blended to show you guys the ingredients. -... - Rolled oats Low GI carbohydrate Banana Frozen mixed berries Vitamins & minerals plus natural sugar & energy source Whey protein (Flavour of your choice) Lean protein Ground cinnamon Antioxidants plus can help reduce blood sugar levels Natural peanut butter Healthy fats Water & ice Hydration - - That’s a tasty, nutritious & highly beneficial meal! Portion sizes depend on your individual goals whether looking to shred, maintain or bulk up.

18.01.2022 Recovery - Remedial massage Don’t forget your recovery! Through resistance training we put our body under so much stress, which is great, as the body then adapts to the stress & our muscles grow & become stronger. - - We also need to relieve our body of stress & tension to ensure we can keep performing at our best, keep our muscles functioning properly & also prevent injury.... - - I receive remedial massage therapy fortnightly. It is not fun, it hurts! But here are the benefits: Reduce muscle tension Improve blood circulation Stimulate lymphatic system Increased joint mobility Reduced stress & chronic pain symptoms Improve recovery Improve mobility See more

18.01.2022 Grind season, every season

17.01.2022 Gym or no gym, in your garage, out in the backyard... YOU CAN MAKE ALL WORKOUTS EFFECTIVE - - Remember it does not matter what type of workouts you are doing during lockdown, you all have the power to make them effective! -... - It may be hard to get motivated at home, but that’s on you! Do you want to progress or go backwards? See more

17.01.2022 Lockdown weight loss - - This legend right here @ruween96 has been working his ass off this lockdown to become a better version of himself! Ruween has shown discipline, focus & sacrifice in order to achieve one of his goals of losing 10kgs. Amazing work brother! Hard work always pays ... - - Ruween has been following a customised home training program working with whatever home equipment he had & also a tailored nutrition guide to suit his lifestyle & goals. Now none of these plans would of been a success if it wasn’t for his adherence. It’s a team effort, but Ruween is the one who had to do the work. No plan will ever work without a disciplined & hard working client. Congratulations brother, very proud of you See more

16.01.2022 Lockdown progress / 2 months - 10kgs - - Shout out to this legend @benbarresi for ticking a big goal off the list Lockdown put obstacles in front of us, but remember obstacles always have a way around them or over them !... - - Sacrifice, discipline, grind & consistency is what Ben has shown in order to achieve his goal! Amazing work bro, so proud of you - - The grind don’t stop.... new goals are set and the grind continues ! See more

16.01.2022 Never, ever doubt yourself in anything you face or chase in life. You have to BACK yourself!

16.01.2022 Blood, sweat & respect.... The first two you put in every damn day, the last one you earn!!! - - Let your grind do the talking!... Talk is cheap See more

15.01.2022 THE SECRET TO GETTING RIPPED! - - Diet (calorie deficit) Weight training (most days of the week)... Cardio (every day) - - Now mix the above ^ with: Consistency Discipline Sacrifice Hard work - - Complete this every day as hard as you can & with as much focus as you can & DONT STOP UNTILL YOU ACHIVE IT! - - There is no secret... hard f**king work is the secret! See more

15.01.2022 TRANSFORMATION ALERT - - What more can I say man? 18 months of sacrifices, discipline, dedication & tunnel vision ... - - @will_geeves was new to training once we began working together and set a big goal of taking the stage in a men’s physique bodybuilding competition. - - Well guess what? He believed in himself, worked his ass off in the gym, on his diet, with his cardio, posing practice & more, day in day out for 18 months!!!! And yes, hard work paid off! Will placed top 5 in his category and achieved his goal! - - This is tunnel vision... This is what’s required to achieve your goals! Amazing work brother, so proud of you & what you have achieved. Been an absolute pleasure coaching you See more

14.01.2022 Whatever that person in the mirror did last week.... beat them! In all aspects! You VS you

13.01.2022 TRANSFORMATION ALERT - - @bryce__foster 1.5 years of dedication can take you a long way. But that 1.5 years will not be easy..... sacrifices, discipline, hard work, blood sweat & tears & NO DAYS OFF! Are you willing to do what it takes? -... - So proud of you brother! 100% tunnel vision when you set a goal & that’s why you achieve it every time! - - You’ve made Team Grind very proud See more

13.01.2022 Always focused on the present & future, never dwelling on the past. - - Live in the moment, take risks, seek opportunity, chase your goals & never look back!

13.01.2022 Tuesday tips - - Give this row variation a go when the gyms are reopened! On the stretch I rotate my hands to really open up my back muscles before contracting them. I also rotate my hands & pull the handles to my belly button to target my LOWER LATS. ... - - Your hand is only a hook, pull the weight through your elbows to properly engage the back muscles. Pulling too much through your hands can lead to engagement of the forearms and biceps instead. See more

12.01.2022 One of your most important goals should be HAPPINESS!

11.01.2022 Building your lats - - Give this lat pull down variation a try next back workout! What I love about this exercise is that you can’t favour your dominant side, like you can in the standard lat pull down. If one lat is weaker than the other, your dominant side can take over when the weaker side fatigues.. -... - On this variation, each lat has to do its own work & pull the exact same weight! Give it a try & let me know how you go See more

11.01.2022 Saturday Grind! - - Hit a personal best today 130kgs for 6 reps ... Hard work pays off See more

10.01.2022 You’ve gotta be all in when chasing your dreams. Physically, mentally & emotionally.

10.01.2022 What does Grind & Shine mean? - - Grind ~ The hard work, discipline, sacrifice, dedication, commitment, focus, tunnel vision, never giving up. -... - Shine ~ Achieving your goal &/or dream. - - Plain & simple... you must GRIND in order to SHINE See more

10.01.2022 Here at Team Grind we leave our comfort zones at the front door!!!! - - @kateeeeeyo showing us a push up variation that requires a lot of core strength & focus.... plus this was to end our workout! Lesgooo

09.01.2022 Always set your goals & dreams bigger than what you really want... - Because you will work so hard striving for a level so high, that even if you don’t achieve it, you will be above & beyond that initial dream / goal. - Shoot for the moon... Because even if you miss You will land on the stars See more

08.01.2022 Everyday is full of opportunities to grow & progress. But don’t just sit around waiting for it.... you have to seek them! So get out of your comfort zone & work for it!!!

08.01.2022 Monday motivation - - Chase success, achievements, self growth, progress & everything you want in life -... - You are the only person who can achieve your dreams, but you are also the person who is holding you back. See more

08.01.2022 This legend was paralysed head to toe 3 years ago.... what’s your excuse again? You must grind in order to shine. Sitting around waiting for opportunities to magically app rest in front of you ain’t getting you no where... Take responsibility for your goals and dreams

07.01.2022 BACK TIPS - - When performing back exercises remember this one tip... your hand is only a hook that holds the bar, pull the weight through your elbows! -... - Now I know this sounds weird right? But a reason why people struggle with back activation is because they are squeezing the bar hard & pulling through their hands which is engaging the biceps & forearms. - - Driving through your elbow will keep all that tension in the back & also help your activation. Remember the back is such a large area of muscles, so you want to be targeting them correctly & reaping the benefits See more

07.01.2022 How do you start your day? - - Start your day with a healthy, nutritious & tasty breakfast to boost your energy levels & power through your day. -... - Oats - Low GI carbohydrate source is axles full of fibre. Whey protein - Lean protein source to aid muscle growth & repair. Natural peanut butter - Good fats & important energy source which supports cell growth & great for your heart & cholesterol. Mixed berries - Packed full of antioxidants & micronutrients which improve overall health. - - DM me for tailored nutrition programs to suit your health & fitness goals! See more

06.01.2022 Don’t expect your team to grow & progress if you ain’t... actions speak louder than words. Be a role model and lead by example

06.01.2022 R U Ok? - - You never know what someone is going through or what struggles they may be facing. Life is tough. -... - Let’s be leaders & take the responsibility to ask our friends, family & acquaintances Are you okay?, because a simple conversation & spreading positive energy can make a huge positive impact on someone’s mental health. - - Everyone deserves to be happy & positive so let’s help one another out! - - Also never think that it is weak to speak, your friends & family are there for you through the ups, downs, highs & lows in life. - - Anyone is welcome to message me if you want to chat :) See more

05.01.2022 Stand tall & proud for what you believe in. Never let anybody tell you, that you can’t do something. Chase your dreams, work your ass off & never stop believing

05.01.2022 Last competition - Gold & Silver - - Once you get a taste of achievement & success, you just crave more & more. Be hungry in life & chase your goals!

04.01.2022 Focused - - On what I have to do, to be where I want to be.

03.01.2022 The difference between where you are now & where you want to be.... is how much you are willing to sacrifice & change

02.01.2022 Monday sets the tone! - - Train your hardest, eat your cleanest, be the most productive on Monday & set the tone for the week ahead!

02.01.2022 CLIENT SHRED Alex you’ve killed it! Start weight: 58kgs Current: 52kgs -... Goal: Drop body fat & build lean muscle mass - The next goal of building lean muscle mass & developing a well balanced physique from head to toe is now underway - Hard work always pays off! Amazing discipline, sacrifice & work ethic. Keep up the great work legend See more