Lace Cosgrove PT | Sport & recreation

Lace Cosgrove PT

Phone: +61 423 967 895

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24.01.2022 THIS amazing women is officially 15kg lighter, over 75cm lost , and absolutely smashing her fitness goals!. Kristy had tried to lose weight prior to coming to me but just couldn’t be compliant with restrictive diets, so once we introduced flexible dieting, she didn’t feel so restricted and was able to be a lot more compliant whilst still enjoying the foods she loves and well.... the results speak for themselves. All whilst keeping her calories well above the 2000 mark. - No... cutting out certain food groups completely! - No excessively low calories - No excessive amount of exercise (2/3 x a week) - No ‘fat loss’ supplements Just sticking to her calories, hitting a protein target remaining active, and being consistent!. Congratulations Kristy! we aren’t done yet. I cannot wait to see what else you can achieve.

21.01.2022 Bicep curls should not hurt your wrists! If they do. This is why. Make this small change and it will make a world of difference!

16.01.2022 PT spot available !!! Tuesday’s 2:45-3:45. First in best dressed. DM

14.01.2022 CORRECT YOUR FORM!!! This would have to be the most common mistakes I see when people are performing deadlifts (hyperextended neck) and a mistake a lot of personal trainers do not correct!!! Keeping the spine as close to its neutral position as possible during lifts is super important to avoid injury! DO NOT lift your chin to initiate the pull! If you are, the weight is too heavy.. & DO NOT look at yourself in the mirror as this will cause you to hyperextend. ... Remember the ‘key 3’ when performing lifts - Shoulders back and down, Core engaged, Neutral spine. Happy deadlifting #deadlifts #rightandwrong #protectyourself #avoidinjury #personaltrainer

13.01.2022 Results from my 4 week challenge! Total 25cm lost 5kg down & looking amazing! Kaisee has enjoyed learning about energy in vs energy out, calorie manipulation and nutrition these past 4 weeks. ... I am so Proud & happy for you kaisee Congratulations honey!. Bring on the next 4 weeks!!!. Kaisee O'Keeffe See more

11.01.2022 LAST CHANCE FOR MERCH Here is a proper look at my merch! - Sleeveless singlets (XS-XL) - Crop Tshirts (XS-XL) - Scoop Tshirts (XS-XL) ... - Racerback Singlets (8-16) All tops come in black, grey, white or a light pink.. Comment below or DM me to order See more

11.01.2022 12 months on since starting with me Kristy is now 21kgs down & a MASSIVE 102cm lost. I look forward to every single one of our sessions & I am SO excited to watch you smash your goals in 2021!! You are unstoppable my girl. ... You are so strong & you are getting stronger both physically & mentally each week. I am truely grateful for you & the friendship we have formed. Congratulations Kristy

09.01.2022 Reverse dieting!! Reverse dieting helps to keep the weight you’ve lost off long term and maintain your results! We see the people who have lost a lot of weight, yet tend to regain it very quickly ?... The people who had competed in a body building competition and would gain excessive amounts of weight following their competition ? The chronic under eaters who despite tracking their calories & eating very little still cannot lose weight yet have a substantial amount of body fat to lose? Or the people who have worked so hard, lost weight, yet plateaued with their calories already very low at the 1300-1500 mark & cannot possibly go any lower or exercise anymore but still have a lot of body fat to lose ? All 4 scenarios , would/would have benefit from reverse dieting! So what is reverse dieting ?. Reverse dieting is the increasing of calories slowly up to our bodies true TDEE (not the TDEE that is current due to the metabolic adaptations) with the aim of our body expanding more energy again. When metabolic adaption occurs our true TDEE is significantly impacted. metabolic adaptation is our bodies survival mechanism in order to slow down the rate of fat loss & make it harder for the body to lose fat. As we diet, our metabolic rates slows down, and we move less naturally (Decrease in NEAT levels), so what we once thought was our maintenance calories let’s say 2500 calories was our true TDEE prior to dieting. After dieting for an excessive amount of time metabolic adaption occurs & now your TDEE is now 1800 calories . So that 2500 calories is now a calorie surplus & would lead to weight gain. So no! There is no such thing as ‘starvation mode’ or ‘metabolic damage’ it is simply just the slowing down of your metabolic rate as our bodies attempt to slow down the rate of fat loss. A lot of you think, ‘eat more means gaining more’ however, if reverse dieting is done correctly you can eat more, whilst staying at your desired weight or within 1-2kgs. Our bodies are more susceptible to gaining weight & new fat cells following a fat loss phase so to reverse diet we add around 150-200 calories every 12-14 days to our daily calories which are added to our carbs & fats to provide the body with more energy. Protein should already be set to correct body weight levels. Reverse dieting is also often referred to as the ‘diet after the diet’ Or as mark Carrol would call it ‘the exit strategy’. My photo is a prime example of what reverse dieting should look like. I am currently eating 700 calories more PER DAY and am maintaining my results. Staying within 1-2kgs of my cutting cals. .

09.01.2022 This incredible woman started with me 6 weeks ago and has improved out of sight in every single aspect of her training! Not only is she down 20cm & 2kg in the 6 weeks, she has learnt so much around nutrition, and has SMASHED her fitness retest! Congratulations Tiana you should be so proud of yourself! I look forward to our sessions & am so excited to see what else you can do in the new year. ... See more

07.01.2022 Look at my incredible long term client Lana who is successfully reverse dieting & loving the results. Look at those shoulders coming through! Lana is currently eating more food than she ever has (700 more calories per day) whilst maintaining her weight and seeing massive body composition changes. I am so proud of you for trusting in my advice & the process. ... We aren’t done yet See more

05.01.2022 What is TDEE ? TDEE is made up of 4 components - TEF ( thermic affect of food) - BMR (Basal metabolic rate) - NEAT (Non exercise activity thermogenesis)... - EEE (exercise energy expenditure) Explained in the video ‘How to find calories’ Explained in the video https://tdeecalculator.net/ If you have never tracked before & don’t know your Maintenance, this will give you your estimated maintenance calories judging by the information you are required to enter. From there, deduct around 500 calories from your maintenance to get your cutting calories. Or add 300-500 to your maintenance for building calories. Ensure accurate tracking & assess progress to determine if further altering of your calories is required. Eg - If you are not losing weight on deficit calories and are 100% certain you were tracking accurately, calories may need to be decreased. (Majority of the time people are not tracking correctly) I use my fitness pal as my tracking app.

03.01.2022 100kg squat for Kristy tonight !! Kristy loves working on her strength & your hard work sure is paying off! Big things are coming!

01.01.2022 LCPT 5.0 MY LAST CHALLENGE FOR THE YEAR!! Below are results from my previous 4 week challenges. ... However this challenge ive decided to make it a 6 week! The challenge involves - 16 HIIT workouts (no equipment required) - A home gym or gym program (your choice) - Education on macros/Calories - I teach you how to track your calories - Constant contact & support - Flexible dieting!!! No restrictive diets or excessively low calories. - Suits all ages and fitness levels - Group environment with others doing the challenge with you to stay motivated! - Prizes for the best transformation. Comment below for more info , or DM me Spots are filling up! Xxx

01.01.2022 Fix your form Tricep push down The first video is a very common mistake I see made during this movement. Notice the bar is being pulled down rather than pushed ? ... Key points to remember - - Elbows should remain in the same spot the whole movement (At your sides) Focus on the driving down of the bar