Marc Wyer Fitness in Point Cook, Victoria | Sport & recreation

Marc Wyer Fitness

Locality: Point Cook, Victoria

Phone: +61 405 623 345

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• Gym/Physical fitness centre
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25.01.2022 [HOW TO GET QUICK RESULTS] - I’m no master chef, but for must of us it isn’t about that or maybe it is. - Research shows what’s keeps us on track is the pure simplicity of being able to stick to something long term. And for me it’s simply rotating my staple foods around, cooking it differently adding some different herbs and spices to be able to get results I desire.... - All that means is I’m eating with less emotion and thinking more logically about what my goals are. - We all look for comfort in food because our days are stressful and lots are going on but soon realise it’s the one thing that is really holding us back to actually feeling great again! - Don’t get me wrong I love food. But Monday-Thursday this is me. When I’m short on time it’s nothing sexy but I can plan ahead, I can track my progress, get results and I’m happy. - Friday - Sunday I am flexible with my choices but I still make sure I have my staple foods throughout the weekend most of the time to keep balance and control. - It’s never easy but with good practice and desire to feel better and look good, you get to a point where you stop and think about that hamster wheel your on. It doesn’t get results, you feel good or the way you look. - So my advice is STOP overthinking. - Make it simple. Choose your staple items that are easy to stick to and plan ahead each week. Even on weekends. You’ll slowly start seeing results and think why didn’t I start this sooner! See more

25.01.2022 Killer TEAM WOD this morning - 6 x 4min AMRAP with 90 seconds between. 1 person works at a time. - Paired Stair Runs (1 set each)... - Paired Stationary Bikes (300m each) - Paired Deadlifts 60/40kg (sets of 10 each) - Paired Sled Push 100/60kg (1 lap each) - Paired Squats 60kg/40kg (sets of 10 each) - Paired Burpee Box Jumps (sets of 5 each) - Finish with - 100 sit ups together 3 train station ramp runs - SOLID SESSION TEAM, TOP EFFORTS! - #pointcook #personaltraining #fitness #support #weightloss #fatloss #melbournept #personaltrainer #coach #lifestylecoach #melbournepersonaltrainer #bodytransformation #progress #melbournefitness #melbournecoach See more

24.01.2022 - [LOWER BACK PAIN PT 1] - If you’ve been working long hours or hanging out on the couch for to long here are 4 exercises to help you free up that lower back! -... Standing Hip/Groin Opener. Dynamic Hamstring Stretch. Triangle QL. Half Kneeling Hip Opener. - #pt #ptmelbourne #ptpointcook #personaltrainer #melbournepersonaltrainer #pointcookpersonaltrainer #pointcook #werribeepersonaltrainer #hoppercrossingpersonaltrainer See more

24.01.2022 An exercise doesn’t have to look like your sporting activity for it to improve your performance or reduce risk of injury. It just need to create the appropriate adaptations and enjoy doing it!

24.01.2022 Super proud of these to superstars working their asses off day in day out... @nattrimbos @g3m5y - Every week improving daily steps, workout intensity and learning more about there relationship with food choices and flexibility. -... After all the only diet that works is the one you can stick to! - ================ IF YOU ARE LOOKING TO Increasing Strength Learning to Lift Being surrounded by likeminded individuals. ================ JOIN US FOR A 1 WEEK TRIAL, DM FOR MORE! ================ #pt #ptmelbourne #ptpointcook #personaltrainer #melbournepersonaltrainer #pointcookpersonaltrainer #pointcook #werribeepersonaltrainer #hoppercrossingpersonaltrainer See more

24.01.2022 CELEBRATE SMALL WINS - Just start small! Stop with the small time excuses. I don’t have enough time. Has past expiry dates and held you back from achieving so many things. - Look on the bright side, start small, be consistent, have purpose, create fulfilment and trust me happiness is around the corner

24.01.2022 PUSH / PULL Strength Day - Finishing off with arms, turning it up today! Well done Suz and Jo! - ================... IF YOU ARE LOOKING TO Increasing Strength Learning to Lift Being surrounded by likeminded individuals. ================ JOIN US FOR A 1 WEEK TRIAL, DM FOR MORE! ================ #pt #ptmelbourne #ptpointcook #personaltrainer #melbournepersonaltrainer #pointcookpersonaltrainer #pointcook #werribeepersonaltrainer #hoppercrossingpersonaltrainer See more

23.01.2022 Shoutout to those training hard, making smarter decisions with nutrition & bettering themselves everyday! - Super Suzz one of my amazing mums killing it!We’ve overcome a lot of hurdles on this journey, injury to her wrist/shoulder earlier on and still we were able to work on strengthening it up and work around it! - Never neglect all the hard work, by what someone looks like on the outside... Just tick over 15 weeks we have accomplished....... 3.8kg Body Fat 2.1kg Weight Loss 0.9kg SMM - Completes 10,000 step per day 7 Hours Sleep per night Weight Training 5 days per week working around injury. Started off with 1600 calories per day 2 weeks. Ate Rice, Potato’s and Favourite Foods all the way through. Incorporated multiple diets breaks every 4-6 weeks. Following on full 2-4 weeks diet breaks towards the lower end of her calories to keep the metabolism in check. 2 High Days come towards the taper end of her dieting phase. Sitting around 1200-1250 calories towards the end her. - Suz battles her daily challenges, just like everyone else. Realising life can keep going the way it is or it can change for the better. @ QuickFit - Point Cook

23.01.2022 - [CLIENT PROGRESS] - @dannny.n -... 6 WEEKS & STILL GOING. - Couldn’t be happier for Dani! We have hit some speed bumps trying the find the balance of her crazy work schedule, sleep, training and nutrition. So don’t be fooled by her before and after. Her results came from simply being consistent, tracking and adapting her work schedule to a more flexible training schedule and simply lowered her training frequency, manage calories by provide flexible targets. What you track you can manage. What you don’t it’s hard to say what’s really working. Excited to see what the next 6 weeks brings! - Strength Training x 3 days a week. Tracking Protein & Calories via MFP. Managing Stress & Sleep. Averaging 12,000 steps per day. - @ Melbourne, Victoria, Australia See more

22.01.2022 Want to take the time to appreciate the hard work and discipline from @gemsy_leigh. - This hasn’t been an easy task but when we reflected on how the scales have been compromising Gemma’s mood or feelings towards it we had to ask why and how do we move forward from here. - We ultimately built trust in the process, reunited the purpose and enjoyment for our fitness journey and training again.... - Setting clear objectives and providing clarity on what we are doing each week and at each phase of diet made it clear that the scales aren’t always everything for us. - We have managed to step away from the scales for the last 4 weeks and something amazing happened. - Moral of this post is to listen to your body. The scales aren’t always a reliable method and not the only way to measure progress or determine results. - #pt #ptmelbourne #ptpointcook #personaltrainer #melbournepersonaltrainer #pointcookpersonaltrainer #pointcook #werribeepersonaltrainer #hoppercrossingpersonaltrainer See more

21.01.2022 [PROGRESSIVE OVERLOAD] - Right knee reconstruction December 2019. Now just as strong as my left! Let’s just take the time to appreciate how far, how much time, how much effort and energy went into this. - The injury was mentally harder to overcome than physically. It’s funny my mind plays games and instantly wants to tell me; how fucked this is, it’s never gunna be the same, it will always be weaker than the other side and still I am persistent.... - I am learning every session isn’t easy to show up to but the accountability, reassurance, and trust in the plan is helping me to stay focused on my goal. - Progressive overload comes in many ways and lifting heavy isn’t the only way to measure progress. - Increased active range of motion. Increased the complexity in exercises. Increased number of reps with same weight. Increased muscle mass. Increased confidence/motivation. Improved technique. Improve strengths in other areas. Decrease in fat mass. Decreased pain and discomfort. - See more

21.01.2022 WHEN IS THE BEST TIME TO START DIETING || - Truth be told there isn’t really a good time. Being fit and healthy requires a foundation of lifestyle habits. - Daily practice such as...... 7 Hours of undisturbed sleep. 7,000 steps per day. Stress management. Water and Hydration. Strength & HIT. Nutrition + Protein Basics. - These habits directly impact the results of what we consider fit and healthy. Without achieving the above I would strongly recommend not entering a diet phase until these we are well practiced first. - Daily Nutrition Basics are most important to understand as they play vital roles for energy production, digestion, reproductive, immune, skeletal, muscular, nervous systems and many more... Daily Nutrition Basics Listed... Adequate Protein Intake. 2 Serves of Fruit. 3 Serves of Variety Veggies. Source of Omega 3 & Essential Fats. - These come highly recommend first before the thought of losing weight does. The old saying you move it or lose it comes to mind. If you can’t master the basics then somewhat, someway you will end up back at this very start position. Repetition of the same thought or physical action develops into a habit which, repeated frequently enough, becomes an automatic reflex. - Norman Vincent Peale See more

20.01.2022 [COSSACK SQUAT] The Cossack squat has many variations for strength and mobility. Seeing as so many of us lack the ability to move well through hips, trunk and ankles, this exercise is definitely one to work on. - Start with something as simple as body weight or assisted body weight progressing to a dumbbell or even a barbell. -... Initiate this with intent and purpose, keep the heels flat to the ground, trunk upright and aim to get hamstring on the calves to improve overall strength & movement. Avoid taking this anywhere close to failure if you want to ensure making any progress. See more

19.01.2022 Amazing Aria! @ariaahuja23 - Happy holidays and safe travel we will see you back in 2020 kicking goals - This year we have done well to either improve or achieve the following........ A Positive Sustainable Relationship with Food (not calorie counting). Understood the benefits of weight training, health and body composition. That weight loss doesn’t always mean not making progress. Having said that, lost 9KG and 2 dress sizes in 12 months #alsowinning. Enjoying her favourite foods still. Has improve body composition from fat to muscle. Assisted Headstand. - Weight loss doesn’t mean happiness, habits and behaviour dictate our future. - See more

19.01.2022 What a day for Team Inferno! Runners up Open Women’s B Winners Open Men’s B @ Touch Football Victoria

18.01.2022 HAPPY EASTER WEEKEND!!! - Enjoy the break spend it with family and friends you live with lol. - Mindful Eating ... Enjoy Fun Foods Keep Active Catch Up On Sleep - See more

18.01.2022 - My amazing client @dannny.n demonstrating quick deadlift fixes for at home or gym! - Body positions maybe different due to femur and body heights. Everyone’s body is different however principles will still remain the same! -... Find your position that allows you to hip hinge, brace core and work posterior chain! - #pt #ptmelbourne #ptpointcook #personaltrainer #melbournepersonaltrainer #pointcookpersonaltrainer #pointcook #werribeepersonaltrainer #hoppercrossingpersonaltrainer

18.01.2022 DR KAREN What an amazing human! Ticking some fitness and strength goals off the list. First time ever attempting Banded pull ups with great success! We are on our way to achieving our first ever body weight pull up...! - Back bone. Karen has overcome leaps, bounds and battled through cancer only a few years ago. To come back stronger and better then ever, running/owning a busy Vet Clinic she has focused making herself the number 1 priority and be her best.... - Karen has not only built strength but a better foundation of wellbeing, work-life balance (getting there, still needs more holidays haha), has a more balance whole foods diet and we are still working on water intake for hydration ;) - By her being able to be the best version of herself with small wins like this she’s only has more love to give! Great work Kaz - @directvetservices See more

17.01.2022 except the coffee part!

16.01.2022 SPEED UP YOUR METABOLISM TO BURN FAT FASTER !!!! Below are a few thing that directly impact how your body burns up to 80% of its fuel. Influences on BMR (Basal Metabolic Rate)... Your BMR is influenced by multiple factors working in combination of larger adult bodies have more metabolising tissue and a larger BMR amount of lean muscle tissue. 1 Muscle burns kilojoules rapidly amount of body fat fat cells are ‘sluggish’ and burn far fewer kilojoules than most other tissues and organs of the body crash dieting, starving or fasting. (BE SMARTER ABOUT HOW YOU DIET) 2 Eating too few kilojoules encourages the body to slow the metabolism to conserve energy. (SO DON’T EASY LOW CALORIE FOR TOO LONG) 3 BMR can drop by up to 15 per cent. Loss of lean muscle tissue further reduces BMR age (DO STRENGTH TRAINING) 4 Metabolism slows with age due to loss of muscle tissue, but also due to hormonal and neurological changes growth. (DO MORE STRENGTH TRAINING) 5 BMR is controlled by the nervous and hormonal systems. Hormonal imbalances can influence how quickly or slowly the body burns kilojoules environmental temperature. If temperature is very low or very high, the body has to work harder to maintain its normal body temperature, which increases the BMR infection or illness. (GET MORE SLEEP AND STRESS LESS) 6 BMR increases because the body has to work harder to build new tissues and to create an immune response amount of physical activity. (GET MORE SLEEP AND RECOVER FROM WORKOUTS) 7 Hard working muscles need plenty of energy to burn. Regular exercise increases muscle mass and teaches the body to burn kilojoules at a faster rate, even when at rest. (GET MORE SLEEP AND RECOVER FROM WORKOUTS) 8 Dietary deficiencies for example, a diet low in iodine reduces thyroid function and slows the metabolism. (EAT MORE WHOLE FOODS ENRICHED WITH LOADS OF VARIETY)

16.01.2022 You can’t change the world so stop trying to change everyone. Instead focus on you and just be a good person

16.01.2022 [RETURN TO SPORT - 10 MONTH POST ACL & MENISCUS OP] - After months of strength and rehab, I’ve now start my new phase of training! De-acceleration, plyometrics and speed work! - Looking back at my training and sport over the years something that I’ve overseen was de-acceleration training and hamstring strength work. In fact most acl injuries commonly occur in the de-acceleration or sudden stop motions in high impact & change of direction sports. No surprise here ... - Safe to say implementing this phase of training is something I’ve lack in the past and looking forward to making some progress with! - @melbfitperformance @daveanstiss.ep See more

16.01.2022 Little Sunday chipper! - 3 Rounds of - 30 Lunges (15es)... 20 Rows 10 RDL’s 5 Pike Push Ups - 3 min break - 3 rounds of - 100 Single Skips 50 Alt Snatches 25 ES Side Plank Dips - 3 min break - 500m Jog - DEAD See more

16.01.2022 EATING HABITUALLY - Start by added something small, easy to remember and easy to follow... - Step #1 Start with adding 1-2 pieces of fruit into your diet. Doesn’t matter which, what or when but it’s best you find the ones you like!... - Step #2 After mastering fruit then start by adding more protein and lean meats into your diet 2-3 times per day. Ideally this will keep you fuller for longer, increase recovery and energy. Generally best to keep a fist size portion. However do not complete this step till you have completed step 1. - Step #3 Next incorporate more vegetables into your diet. Now this isn’t always easy to do however leafy greens like spinach and kale are easy to eat and keep in the diet year round. 2-3 serves per day, generally fist size portions help too. - This doesn’t have to be the order you prioritise however it’s a starting point. Use this step process by introducing and mastering one thing at a time. - For some people this may take longer to achieve, implement or even find what they like. However it’s a fu*king start. This is the most important step to making it a successful lifestyle transformation - Small change and consistency will greatly impact your health rather then a quick fix and mental mind fu*k causing frustration, stress, deficiency and lead to poor relationship with food. - ================ IF YOU ARE LOOKING TO Increasing Strength Learning to Lift Being surrounded by likeminded individuals. ================ JOIN US FOR A 1 WEEK TRIAL, DM FOR MORE! ================ #pt #ptmelbourne #ptpointcook #personaltrainer #melbournepersonaltrainer #pointcookpersonaltrainer #pointcook #werribeepersonaltrainer #hoppercrossingpersonaltrainer See more

16.01.2022 FOODS TO FIT YOUR MACROS DAILY. - If you constantly complain about having any of the following... Low Energy.... Bloating. Poor Sleep. Sore or Stiff joints. Brain Fog. These should be your 80% foods that you have most of the time, year round. Increase Iron & Protein for energy & recovery. (Red Meat, Fish, Eggs). Increase Fibre (spinach, fruit, potato’s, carrots). Increase Potassium (red meat, oranges, spinach, nuts, potato’s). Increase Sodium (Salt meals to taste) Magnesium (red meat, oranges, spinach, nuts, potato’s). Vit D (3000iu a day and get some sun!). Fatty Acids (Red Meat, Fish Oil, Fish, Eggs). - ================ WE ARE NOW OFFERING OUR PROGRAMMING ONLINE 4 weeks for $9.95! ================ IF YOU ARE LOOKING TO Increasing Strength Learning to Lift Being surrounded by likeminded individuals. ================ JOIN US FOR A 1 WEEK TRIAL, DM FOR MORE! ================ #pt #ptmelbourne #ptpointcook #personaltrainer #melbournepersonaltrainer #pointcookpersonaltrainer #pointcook #werribeepersonaltrainer #hoppercrossingpersonaltrainer

16.01.2022 - Keep it simple stupid.

16.01.2022 NOTE TO SELF in 2020! - I WILL TAKE TIME TO WORK ON MYSELF, MY STRENGTH GOALS & NUTRITION HABITS. - I WILL BE ACCOUNTABLE BUT ALSO REALISTIC WITH MY GOALS.... - I WILL BECOME RELENTLESS IN THE GYM & TRY NEW THINGS. - I WILL BE MORE UNDERSTANDING AND AWARE OF MY SURROUNDINGS (Food, friends and family) - I WILL UNDERSTAND THAT PROGRESS IS NEVER LINEAR AND REQUIRES RESILIENCE, COURAGE AND PERSISTENCE. JOIN US - 14 DAYS FOR $14!

16.01.2022 Pretty crazy times right now for everyone so wanted to take sometime to check in. Overwhelmed with how supportive our community at MWFP has been to stand up, be strong role models for our families, friends and others. To be able to adapt with the changes of what’s in front of us it take sh*t loads of courage. - I want to say a huge thank you for embracing our support with virtual training and take the time to check in with ourselves to make sure we are doing ok too Mental... Health Check In It's okay to not be okay, leave a heart if you like let people know how you are doing, sometimes its hard to put into words Im doing great Im okay Im Meh Things are tough, im struggling Im having a hard time & wouldn't mind if someone reached out to me. Im in a really dark place - Inspired by ThinkFit!

15.01.2022 BE HAPPY WITH WHAT YOU EAT! - #pointcook #personaltraining #fitness #support #weightloss #fatloss #melbournept #personaltrainer #coach #lifestylecoach #melbournepersonaltrainer #bodytransformation #progress #melbournefitness #melbournecoach

14.01.2022 Jordan @jordyhenderson_ warming up the box squat. Something so simple yet so effective. Since getting back into training after a little break over Christmas break/Minor injury decided to go back to basics with our next block of training. Corrected Transverse Engagement (core lol). Corrected Hip Position. Increased Power + Strength.... No Knee/Shoulder Pain. Using more legs, not back. Can Squat. - BOOK A GOAL SETTING SESSION OR ASSESSMENT. #pt #ptmelbourne #ptpointcook #personaltrainer #melbournepersonaltrainer #pointcookpersonaltrainer #pointcook #werribeepersonaltrainer #hoppercrossingpersonaltrainer See more

14.01.2022 This was me 6 years ago... since then my aesthetic and physical look has change because my priorities have more importance in other areas in life right now... - 1. Learning to grow a business 2. Creating a group of like minded people 3. Investing, Learning and developing in myself.... - Is my health suffering? No. Do I regret anything? No. Am I happy, f*ck yes! Do what makes you happy, invest in yourself and find what really challenges you everyday. In a good way IF YOU ARE LOOKING TO Increasing Strength Learning to Lift Being surrounded by likeminded individuals. ================ JOIN US FOR A 1 WEEK TRIAL, DM FOR MORE! ================ #pt #ptmelbourne #ptpointcook #personaltrainer #melbournepersonaltrainer #pointcookpersonaltrainer #pointcook #werribeepersonaltrainer #hoppercrossingpersonaltrainer

14.01.2022 Spent an amazing weekend meeting lots of new people in the Game Changer Program! - Just wanted to say thanks to Daniel Henderson Kevin Frazier and everyone else involved for hosting this! Was epic! - Took a lot away so many great ideas to implement and grow my business and community!... - Special thank you to Cristina Wills for all your love, support and continued added value to the MWF TEAM. - Can’t wait to get stuck back into See more

14.01.2022 Progress is made by starting. So take it 1 step or jump at a time. Love what you do! Adapt to the stresses! Keep pushing for small progress!... - #pt #ptmelbourne #ptpointcook #personaltrainer #melbournepersonaltrainer #pointcookpersonaltrainer #pointcook #werribeepersonaltrainer #hoppercrossingpersonaltrainer #fitness

14.01.2022 Meet Rahul - Rahul is a full time chef and has suffered with chronic lower back pain and respiratory breathing over the last few years. - His lower back pain got so bad that it started to affect his job and his confidence to want to try anything to fix it because of how much pain he was in.... - This led to seeing a surgeon to rectify the pain. After discovering the cost and low success rate of the surgery, he started to have second thoughts. Rahul decided to take a holistic approach instead and began to change his lifestyle and start training instead. - Working along side Rahul’s physio and training 3 times per week doing semi private personal training we have managed to overcome the mindset of not being able to move, bend and lift. - Rahul’s pain is now under control and he has superhuman strength, flexibility and fitness like never before! - #pt #ptmelbourne #ptpointcook #personaltrainer #melbournepersonaltrainer #pointcookpersonaltrainer #pointcook #werribeepersonaltrainer #hoppercrossingpersonaltrainer

13.01.2022 The Diagonal Stretch// - Unlock your hips, knee, ankles and shoulders with the diagonal stretch. - As humans we were born be locomotive but yet we sit and lay for hours causing stiffness, aches and pain!... - The saying if you don’t use it, you lose it. - This is true. - Statistics show 4/5 young adults report dealing with chronic pain in daily life. Not to mention the 1/5 aussies suffering from migraines daily & depression is at an all time high. - The stats simply imply that we need to move more, play more, start conditioning and training our body for what it was designed for regularly. Not sometimes, not once a week but daily! - Free yourself by just doing more breathe work, meditation, playing, running, walking, lifting, swinging your arms around, spinal movement or simply just moving your body more! - Credit to @suzz.newland - amazing work - #pt #ptmelbourne #ptpointcook #personaltrainer #melbournepersonaltrainer #pointcookpersonaltrainer #pointcook #werribeepersonaltrainer #hoppercrossingpersonaltrainer

13.01.2022 HAPPY SATURDAY

12.01.2022 [PROGRESS CHECK IN] Ending week 5, starting week 6 of my diet. Key notes here I wanted to point out were the following.... - I didn’t once feel like I was on a diet. - I ate carbs at every meal. - I still have loads of energy. - I enjoy my training days and active weekends. - I choose my foods I want and track my food. - I was honest with myself and what I was eating. - My weight never changed but my muscle to fat ratio did. And all I care about. - I didn’t train at for 4-6 week prior to this. - I didn’t judge my progress based on the scales. - Most of all I still eating all my favourite foods 20% of the time daily. It wasn’t all easy there were some challenging times and times where I had to plan ahead. But what made this easy was I gave myself options instead of completely shutting myself off or giving in to excuses. @ Point Cook, Victoria

12.01.2022 TRUTH BOMB! - The big picture is there is more to life and happiness then restricting food groups, beverages and stressing the f*ck out about things you can’t control! - NUTRITION HABITS... MOOD/ENERGY LEVELS STRESS SLEEP QUALITY BODY MEASUREMENTS All play vital roles in self esteem, health and happiness! - Take a page out of your own book, what things would you change about yourself? Why? And what’s stopping you from doing this? - Hopefully you find what’s impacting your journey and change how you think about in your next approach! - IF YOU ARE LOOKING TO Increasing Strength Learning to Lift Being surrounded by likeminded individuals. ================ JOIN US FOR A 1 WEEK TRIAL, DM FOR MORE! ================ #pt #ptmelbourne #ptpointcook #personaltrainer #melbournepersonaltrainer #pointcookpersonaltrainer #pointcook #werribeepersonaltrainer #hoppercrossingpersonaltrainer

11.01.2022 Meet Suz! - Suz is one of my foundation members and has been with me for over two years. She is a mum of 2 and works full time. - Her goals when she started were to lose weight, regain fitness, rehab some niggling injuries and transform her life.... - To many this goal may sound just like yours. But it’s the execution of things that happen not only in the gym but outside also. - There were a few clear changes that needed to be made. Like many others first starting out, we needed to figure out WHY she was here. What defining things did she need to change in her life in order for her to be truely happy? - We quickly realised that being a busy mum and carer for her ill husband meant she had little energy and time for herself and neglected her own needs. - Again, this may sound similar to your story. As we went deeper, we realised all the years of sacrifices that she made for others only left her feeling tired, fatigued, run down with low self esteem and risking her own health. - Years later, life is a little different. She now appreciates the time she has made for herself. (Never missed a day of training lol), she’s 20+ kilos down, has a better work life balance, has way more energy, understands the importance of a balanced diet including fun foods, has a better relationship with food and exercises 5-6 days per week. #pt #ptmelbourne #ptpointcook #personaltrainer #melbournepersonaltrainer #pointcookpersonaltrainer #pointcook #werribeepersonaltrainer #hoppercrossingpersonaltrainer

11.01.2022 [WERRIBEE GORGE] - Did the short circuit in 1 hour 20 min with stops. Scenery and atmosphere was breathtaking with some views to the city. - Average heart rate 135, few steep hills ... - @ Werribee Gorge State Park See more

10.01.2022 It’s always a work in progress to get stronger!

10.01.2022 MWFP 2020 XMAS PARTY

10.01.2022 From where you would rather be... Happy Friday TEAM!!!

10.01.2022 [NO SUCH THING AS THE PERFECT WORKOUT] - Now 26 weeks post op is about really picking on what needs continued improvement and lagging muscles groups, like my right to left thighs since surgery. Planning each session to have adequate stimulus and volume to make weekly progress.

09.01.2022 - [ENJOY EASTER] - Some maybe counting calories, some not counting, some over indulging, some don’t even care! -... Basic practice, enjoy it! Be mindful of your goals, eat within reason, use common sense, learn to enjoy your food & get back on track the next day - #pt #ptmelbourne #ptpointcook #personaltrainer #melbournepersonaltrainer #pointcookpersonaltrainer #pointcook #werribeepersonaltrainer #hoppercrossingpersonaltrainer @thefitnesschef_ See more

09.01.2022 Do you Fu*k what others think, say or do. A little reminder to SELF. ... Start by knowing what you DON’T WANT in your life. Start doing more of the things you WANT in life. TIME & MONEY are simply transactions. - How define or view yourself. - Reflection of who you are and who you have surrounding you. Start investing in better things.... - Coach Marc. Investing in building strength, muscle and fitness! ================ If you are looking to Increasing Strength Learning to Lift Being surrounded by likeminded individuals. ================ Join us for a 1 week Trial & DM for more details. ================ #pt #ptmelbourne #ptpointcook #personaltrainer #melbournepersonaltrainer #pointcookpersonaltrainer #pointcook #werribeepersonaltrainer #hoppercrossingpersonaltrainer

09.01.2022 NO EQUIPMENT - Lower body - Having my knee injury has allowed me to really diversify my workouts and really go back to basics with training. - These have been my top 3 for strengthening up hamstrings, quads, glutes and return to sport plyometrics.... - 1 SL Step Downs. 2 SL Elevated Hip Thrust. 3 Tall-to-short Landings. - 8-12 reps x 5 rounds. Trust me when I say they will challenge your strength, balance, coordination and patience - #pt #ptmelbourne #ptpointcook #personaltrainer #melbournepersonaltrainer #pointcookpersonaltrainer #pointcook #werribeepersonaltrainer #hoppercrossingpersonaltrainer

09.01.2022 [PROGRESS CHECK IN] - Ending week 7, starting week 8 of my diet. - Even though my weight hasn’t changed much, Ive reduced fat, shape has improved and muscle mass has gone up.... - Key notes here I wanted to point out were the following: - I didn’t once feel like I was on a diet. I made it apart of my life. I did zero cardio, only strength training 2-3 day per week. I got stronger, not weaker. I ate carbs at every meal. I had icecream every night. I still have loads of energy. I enjoy my training days and active weekends. I choose foods I want and track them. I was honest with myself and what I was eating. My weight doesn’t bother me, more my shape and how I feel. I didn’t train for 4-6 week prior to this. I didn’t judge my progress based on the scales. Most of all I’m still eating all my favourite foods 20% of the time daily. - If you can do all the above, focus on you, and make informed decisions week to week, then being honest with yourself makes it easier to make progress. - Even as a PT, I feel at times it’s not easy to stay focus and motivated. It’s a constant grind to stay the path and improve each week. - Life is always full of ups and downs but the goal will always remain, keeping the mind and body as fit and healthy as possible. @ QuickFit - Point Cook See more

08.01.2022 [WHICH PROTEIN SHOULD YOU BUY] - Protein is protein at the end of the day. Whey protein is just another way for you to ensure you can. A) Help improve your protein intake. B) Make your smoothie, oats, pancakes or cooking taste better.... C) Easily absorbed post workout with other supplements such as creatine & fast acting carbs. - As a general rule, most of your protein and food should be consumed through various sources of whole foods to maintain a healthy well balanced diet. - A protein shake isn’t essential but can be convenient have for reason mentioned above. - @ Point Cook, Victoria See more

08.01.2022 [FAT LOSS & PROGRESS] - Sounds easy enough. - 95% fail to lose weight and keep it off. Fact.... - Does this mean every diet doesn’t work? No. - They do however show that weight regain + more after a diet only 5% succeed in keeping it off. - The solution to all of this is picking a diet and/or exercise routine that you can see yourself sticking with long term. - The best approach to take is the one you can stick to! Start small. - Start walking 30 minutes a day. Eating more protein. Increase your fibre intake (fruit & veg) Eat a little less. Take Photos & Girths. @ Melbourne, Victoria, Australia See more

06.01.2022 Food is your medicine! - It’s important when embarking on your fitness journey to remember food is energy source. To often we make to many restrictions causes nutrient and energy deficiencies. - Food selection and a wide variety of whole foods within any diet needs to be simple, sensible and sustainable in relation to your goal and lifestyle.... - To improve overall health and energy balance we rely on 6 nutrients. 1Carbohydrates - the easiest for your body to convert to energy 2Proteins - key for repairing muscles after physical activity 3Fats - a long-term source of energy 4Vitamins - they don’t contain calories themselves... 5Minerals - but they support the conversion of food to energy and other essential processes 6Water - key to performance, cools the body, transports nutrients, and removes waste products from muscles. #backtobasics #nutrientdense #80/20

06.01.2022 WEEK 1 - Deadlifts Progression! Melrose Zaldarriaga 50kg x 10 x 3 Terry Fitzpatrick... 50kg x 10 x 3 Francis 55kg x 10 x 3 Ro Za 40kg x 10 x 3 Everyone else pls comment your results below. Invest in building strength, muscle and fitness everyday! ================ OUR STRENGTH PROGRAMS ARE NOW ONLINE OR JOIN US FACE TO FACE. ================ If you are looking to Increasing Strength Learning to Lift Being surrounded by likeminded individuals. ================ DM FOR MORE DETAILS. ================

06.01.2022 Day for it! @ Flinders Peak, You Yangs

05.01.2022 Sometimes we need to cut the bullshit, take accountability for our actions and start doing more for YOU!

05.01.2022 HAVEN’T SEEN YOUR FRIENDS IN A WHILE? GET IN SHAPE NOW BEFORE THEY SEE THE REAL YOU - BOOTCAMP - POINT COOK AREA. 430PM & 515PM MONDAY, TUESDAY & THURSDAY. $25 PER SESSION OR $55 PER WEEK (NO CONTRACT).... LIMITED SPOTS AVAILABLE. - STARTS MONDAY 18TH MAY. COMMENT IN FOR MORE DETAILS. #pt #ptmelbourne #ptpointcook #personaltrainer #melbournepersonaltrainer #pointcookpersonaltrainer #pointcook #werribeepersonaltrainer #hoppercrossingpersonaltrainer

04.01.2022 What a champ! @mwighty. To think 6 month ago probably would have second guessed this and not done it! We’ve been working 4 days a week on building strength, technique and competency we are making progress!... Pure dedication

04.01.2022 We have all been through a tough year, but this is what keeps us stronger, when we are all together! - #pt #ptmelbourne #ptpointcook #personaltrainer #melbournepersonaltrainer #pointcookpersonaltrainer #pointcook #werribeepersonaltrainer #hoppercrossingpersonaltrainer

03.01.2022 MINDSET MONDAY THE TIME TO START IS NOW In 6 weeks you can be in a completely different place in life if you start now! _____... Whether you want you to change your health, get in shape, make more money, improve your relationship.. the time to start is right now ______ Stop doubting yourself, stop making excuses, stop complaining, stop wasting your time doing things that bring absolutely no value to you.. ______ If you want change you have to make it happen, you need to set up a plan that has specific dates which state when you will accomplish different things.. BELIEVE in yourself and take ACTION ______ Confidence + Action will get you crazy results.. when I say action I’m talking extreme action, you’re committed to accomplishing whatever it is you want, you’re constantly trying to better... This is me week 1 of 6! I’ve neglected my body, I am not ashamed to say I’ve made excuses for my injuries and work loads. However I’ve been here helping others and now I am 100% ready for a personal challenge. For me and only me. That’s to be injury free, eat food I enjoy without cutting major food groups out, look better and feel better then right now! Hope this reaches someone looking get out from that space there stuck in a rut and needed to here this! - #pointcook #personaltraining #fitness #support #weightloss #fatloss #melbournept #personaltrainer #coach #lifestylecoach #melbournepersonaltrainer #bodytransformation #progress #melbournefitness #melbournecoach @ QuickFit - Point Cook See more

02.01.2022 EFFORT EARNS RESPECT

02.01.2022 [WANNA SQUAT HEAVY HUH?] - Unfortunately big ass heavy squats come at a price. - What are you willing to pay ? lower back pain, knee discomfort, bar placement on the bar is causing shoulder pain and the long list goes on.... - I love squats but not everyone has to load a bar and squat to achieve their health and fitness goals. - For those however, that want to improve strength in your squat before adding extra weight on the bar consider the following. - Comfortably breathe through your diaphragm for core stability of your spine. X 10 breathes - Single Leg Squat to Bench. X 10 per leg - Elevated Single Leg Hamstring Bridge (hip/knee dominant) X 20 per leg - Single Balance. 45 seconds & 10 seconds eyes shut. - Single Triple Leg Hop and Stick it (Ankle stability) equal or >95% of the other side. See more

02.01.2022 To lots more... self love & affirmation. daily movement & stretching. happiness & laughter.... whole foods. loving relationship with food. listening to my body. getting to bed earlier. meditation & gratitude. learning, education & understanding. fun. See more

01.01.2022 Are you training knees over toes? - Important for any person or athlete to be restoring ankle mobility, stabilising the knees and building strength. Especially in the areas we are weak and tight. - Think if you are walking, running, jumping where are your feet positioned? Are they impacting your performance and movement? Food for thought.... - Since doing my knee injury it’s made me have a new perspective on how and why. How I train and why program those exercises. - It’s help give more purpose to exercise selection and create more competency with training clients and athletes. - RESTORE EXECUTE PROGRESS - #pointcook #personaltraining #fitness #support #weightloss #fatloss #melbournept #personaltrainer #coach #lifestylecoach #melbournepersonaltrainer #bodytransformation #progress #melbournefitness #melbournecoach

01.01.2022 How good are these guys! - Natalie Trimbos & Terry Fitzpatrick tonight kicking butt... highlight video for Deadlifts, form on point! - Terry would of ended up with a PB on the bench press unless he didn’t cramp in the back 60kgx5 solid attempt. Back Squat 60kgs x 10 reps PB!... - Nat seriously thought Single Banded pull ups PB! And 40kg Carry for 50metres what a beast, wish I got this on film! - Well done guys @tfiddy76 @nattrimbos See more

01.01.2022 @maddyrocci and family in the house tonight! Solid session