Lew S Nutritionist in Sydney, Australia | Alternative & holistic health service

Lew S Nutritionist

Locality: Sydney, Australia

Phone: +61 421 649 990

Address: 30 Alma Street 2021 Sydney, NSW, Australia

Website: http://www.lewspt.com

Likes: 182

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• Medical and health
• Alternative & holistic health service
• Fitness trainer

24.01.2022 Struggling to get your first strict pull up? I've been coaching client now for the past year. When we first started working together she couldn't get any pull ups. ... Today we have hit a new PB of 5! We used a combination of eccentrics, isometrics and lots of horizontal and vertical pulling movements. We trained pull ups a minimum of 2x per week with client performing her own exercises away from sessions which I also provided. If you are looking to get your first pull up here is my reccomendations: - Frequency 2-3x per week as a minimum. If you can do some kind of pull up training related movement do so every day - Don't just train the eccentric (lowering) portion of the movement. Although the eccentric is really important this is where people are often strongest in. The concentric (pulling) part of the movement is where people are the weakest. A tri set we often used was a 5 second isometric (hold) at the top into a 5 second eccentric pull up on the bar and then into ring rows with feet on the box. This way we have trained the eccentric, isometric and concentric portions of the movement and not neglected any. Although ring rows are not a vertical pulling movement until the client is very strong with horizontal pulls then vertical pulls are going to be challenging. - Focus on technique. Scap pull up at the bottom of the movement and keeping a hollow body position all the way through and keeping your chin looking forward and ensuring elbows are infront of the bar and focus on pulling the elbows in. - If you're not performing Squats, Deadlifts and the other compound lifts then you need to start - Patience! Pull ups take time #crossfit #sydney #personaltrainer #health #fitness #gymnastics #handstand #strong #abs #weights #gym #bbb #fitspo #fit #training #healthy #diet #nutrition #strength #online #science #onlinetraining #onlinept See more

13.01.2022 'The hierachy of importance' Have you seen CrossFits hierachy of importance? The pyramid provides a good outline for the everyday athlete on what should be the foundations and bases of skill development and training. ... The only change/addition I would make is adding in Mobility/Range of Strength inbetween the Nutrition and Metabolic Conditioning bases. In my opinion most people who start out CrossFit style training are missing the mobility and strength in new positions. Example an overhead squat requires high amounts of thoracic spine, hip and ankle mobility. Getting strong in these positions and having the required mobility and strength is crucial for long term progress and injury prevention. Why is this pyramid so important? Far too many times people will see gym goers performing muscle ups, gymnastic movements, olympic lifts and all the impressive skills and movements without having progressed through the pyramid. Example new gym goer sees olympic lifter performing heavy clean and jerks. They then join a crossfit gym expecting to be able to do this within a few weeks. Then the reality sets in of having to 'earn the right' to get to this level they then get demotivated and either leave or get injured trying to perform these lifts without having built the strength or correct understanding of technique. To be able to perform movements such as olympic lifting, gymnastics and compete in i The list is endless and the constant pursuit of improving your skills each session make adherance and accountability to training a lifetime goal not a 12 week transformation. If you are looking to start a gym or fitness pursuit then consider rather than just having a body compositon related goal which is still important have some performance related goals as well! For more info on the above please feel free to send me a DM :-) #crossfit #sydney #personaltrainer #health #fitness #gymnastics #handstand #strong #abs #weights #gym #bbb #fitspo #fit #training #healthy #diet #nutrition #strength #online #science #onlinetraining #onlinept

09.01.2022 If I was to ask you for a 24 hour food recall of everything you eat and drank in a nutrition consultation, would this be your answer? 'Yesterday wasn't a normal day' If I had a dollar for every time I heard this response in nutrition consultations...... The client will then begin to tell me what their diet usually is or in an ideal world, yet in reality there's no such thing as a normal day. Last minute meetings, emails, jobs and emergencies happen and all these events which are out of our control mean our food choices are continuosly changing. As much as I'd love to sit here and say you have to say no to these obligations. The matter of the fact is this will never happen. So what can we do to try prepare for these last minute changes which effect our diets. 1. Use Carbohydrates and Fats interchangeably As long as you know what macronutrient targets you are aiming for this is a pretty simple way to make sure each day you are reaching your targets. There is NO one macronutrient which will make you fat. For example carbs DO NOT make you fat and fats DO NOT make you fat. It is excess calories which make you put weight on. If for whatever reason your nutrition choices that day get strayed then ensure you hit your protein target first and then calories wether that be all your calories from fat or carbs it doesn't really matter. 2. Meal prep This method requires a lot more work however is very cost effective. So long as you meal prep and have your meals made then there's no excuse for not following your diet. I personally prefer to meal prep for 3 days at a time. However as any of my friends will tell you my diet isn't the most exciting as I end up eating the same foods for days at a time. This isn't to say though you can't make your diet more exciting! Ask yourself on a daily basis are you making the correct nutrition choices. Don't wait until the next Monday to start! As a wise man once said.. 'If you forgot to brush your teeth one morning you wouldn't wait until the following Monday to brush them again.' #crossfit #sydney #personal See more

06.01.2022 'Why chasing Performance Related Goals will always beat Body Composition Goals' Firstly, congratulations to @86bam on getting his first kipping bar muscle ups last week. Me and @cauchi__ have been training Ben for the past few weeks to help him achieve this. Seeing how much this meant to Ben and the hours upon hours of practise and blood, torn hands, sweat and tears to get there. Any of you reading this who have achieved a muscle up will know the feeling of accompl...ishment and satisfaction when you finally get up above the bar. This got me thinking about the many clients I've worked with and also my own personal fitness journey since starting this style of training just over 1 year ago. In the past I was someone who was very focused upon my body composition as a goal. For example I've competed in 2 natural drug free bodybuilding shows back in the UK. This was 6 months of dieting, long training sessions, not sleeping due to hunger, losing my libido, being grumpy, not very pleasent to be around and a whole host of other things! However it was by far the best I ever looked and it's the common theme among bodybuilders 'I looked the best I've ever looked, but felt the worst I've ever felt' Now I don't regret for 1 second competing and training for bodybuilding as it was something I always aspired to and one of the hardest and best accomplishments I've had. Anyone who has competed will know the sacrifice it takes. However at what cost does it take to get that lean? Missed holidays, missed social events, not going out with friends, not being able to eat what you want. It's pretty hard! Then I came across CrossFit... By accident! It's still a joke between me and the other coaches how I didn't know that when I was starting at @bodybybrando_gyms it was a CrossFit gym until 2 weeks prior to starting! However it was one of the best things to ever happen for my career and training. One of the biggest challenges when starting out in CrossFit is learning the Olympic lifting, gymnastics and other movements which require a high level of skill. Continued in comments See more

04.01.2022 July shred... who's jumping on? You've still got time if you want to register. Slide on in to my DMs for more info or to book in for your body fat assessment ... #crossfit #sydney #personaltrainer #health #fitness #gymnastics #handstand #strong #abs #weights #gym #bbb #fitspo #fit #training #healthy #diet #nutrition #strength #online #science #onlinetraining #onlinept See more

02.01.2022 'The hierachy of importance' Have you seen CrossFits hierachy of importance? The pyramid provides a good outline for the everyday athlete on what should be the foundations and bases of skill development and training. ... The only change/addition I would make is adding in Mobility/Range of Strength inbetween the Nutrition and Metabolic Conditioning bases. In my opinion most people who start out CrossFit style training are missing the mobility and strength in new positions. Example an overhead squat requires high amounts of thoracic spine, hip and ankle mobility. Getting strong in these positions and having the required mobility and strength is crucial for long term progress and injury prevention. Why is this pyramid so important? Far too many times people will see gym goers performing muscle ups, gymnastic movements, olympic lifts and all the impressive skills and movements without having progressed through the pyramid. Example new gym goer sees olympic lifter performing heavy snatches. They then join a crossfit gym expecting to be able to do this within a few weeks. Then the reality sets in of having to 'earn the right' to get to this level they then get demotivated and either leave or get injured trying to perform these lifts without having built the strength or correct understanding of technique. To be able to perform movements such as olympic lifting and gymnastics take years of consistent practise. When you see athletes performing these realise the dedication and hard work they have put in. If you do join a gym and it is getting you unmotivated or frsutrated you can't perform these lifts yet. Realise you need to enjoy the proccess of consistently getting better at the small things which over time lead to the big ones. Take plenty of videos and pictures of your progress so you can look back and see how far you've come :-) #crossfit #sydney #personaltrainer #health #fitness #gymnastics #handstand #strong #abs #weights #gym #bbb #fitspo #fit #training #healthy #diet #nutrition #strength #online #science #onlinetraining #onlinept