T Total Training | Sport & fitness instruction

T Total Training

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25.01.2022 Happy Birthday Wendy This absolute legend turns 76 Today and she still got herself to the gym for her session with me What's your excuse for not training today?

24.01.2022 INTRODUCING OUR NEW WEBSITE You can check it our here >> www.ttotaltraining.com.au To celebrate we are offering a huge giveaway to kickstart your health and fitness goals. We are givingaway one lucky chance to enter our 6 week challenge for free!!... This includes: 1 x 45 min session every week of our challenge Personalized training program Individual Nutrition Template Access to our VIP Facebook page with like minded people going through the same process 24/7 support and guidance Body measurements at the beginning and end of the challenge Progress Pictures to see your incredible results Goal setting template to help prepare for when dieting gets tough & much more If you want the chance to win this incredible offer simply comment 'Challenge' below. Our 6 week challenge starts 25th Jan!

24.01.2022 Everyone has heard of "clean eating" but is this really the answer? Eating a healthy and balanced diet with the occasional treats is better for you! The best diet you can stick to is one you enjoy and can commit to long term! So don't cut out everything you enjoy because some people believe it to be bad or unhealthy!... Find your balance! https://youtu.be/ytN366VCGls

24.01.2022 Ladies, There’s still 8 weeks left of 2020 Enough time to work towards your health and fitness goals But you need to commit NOW

23.01.2022 Check out these awesome results from our last 6 week challenge Are you feeling bloated and unmotivated after Christmas and got any of these struggles? Financially strained after Christmas shopping Getting back into a healthy routine accountability and community collective support... Feeling comfortable in your clothes again after a Christmas binge To start the new year as a healthier you, we we have you sorted as we relaunch our 6-week challenge to help you shed those unwanted holiday gains. We understand that Christmas is the time to over indulge and enjoy alcohol, chocolate and all the tasty foods while celebrating with family and friends. Keen to smash some goals in 2021 & join our 6 week challenge? Message us or comment below...

22.01.2022 Tag all your friends that know this feeling!!! Don't forget our 6 week challenge starts 25th January! Full details & to register your interest head here > https://www.ttotaltraining.com.au/6weekchallenge

22.01.2022 6 week transformation!! What 6 weeks of programmed training and following a nutrition plan can do I am so proud of Tannika's amazing transformation! She has been sticking to her training program, giving 110% in every session and focussing more on eating foods that support her goals and fuel her workouts! You deserve the results you have worked so hard to achieve!... Now we prepare for her second program and look forward to seeing more incredible results, smashing more PB's and feeling all the better for it! Want results but don't know where to start, book in for a free consult Change starts now!

21.01.2022 Why is Weight training so important? Whether you are looking to lose fat, build muscle, increase strength, weights are a great way to help you reach your goals! Check out the vid below

21.01.2022 What are the top 3 things you must have in your fridge when you're on a fat loss phase? www.ttotaltraining.com.au/

21.01.2022 Here is the unfinished sneak peak of the meal planner I am currently working on! Want a meal planner that adjusts to - the time of day you wake up, train, sleep, - # of meals per day - your personal fitness goals - your changing bodyweight... - and even enter in the foods you prefer to help you hit your daily macro and calorie goals? It's nearly here!!!

19.01.2022 TEAM BDPT'S WHY We believe everyone deserves to feel HAPPY and COMFORTABLE in their own skin You only get one shot at life so why not ensure you live your ...life in the most confident and enjoyable way possible We FOCUS on enhancing the enjoyment of your fitness journey while achieving all your fitness goals TEAM BDPT and @bdptbasement gym is that safe - no judgment place we have all been waiting for, where we can enjoy getting our training done in a positive and supportive vibe Our "SECRET WEAPON" are our coaches that leave the normal personal trainers Fitness industry standard for dead

19.01.2022 One of the most important factors in reaching your goals is adherence and consistency! Goals are made by putting in the hard work each and every day! You need to train hard and adhere to your dietary goals each day. There are no magic exercises to grow particular muscle groups/body parts! Focus on building a strong foundation in basic exercises and develop excellent technique!... Same with your diet, there are no amazing muscle building or fat blasting foods! Each and everyday you eat towards your goals! Set a goal and go to bed each night knowing you have worked hard to be one step closer to achieving it!

19.01.2022 This is why I do what I do!

19.01.2022 With our 6 week challenge it's not all about the training, your nurtition plays a big part too! As part of the challenge you receive an individualised nutrition template assessed and amended weekly to ensure you are on track Are you ready? Challenge starts 25th January, get full details & register your interest here > https://www.ttotaltraining.com.au/6weekchallenge

18.01.2022 Win $1700 worth of prizes If you have trained with Anyone at BDPT, or a BDPT Basement member - please give us a review Google review link below ... https://g.page/BASEMENTGYM/review?is

18.01.2022 TEAM TRAINING VIDEO Missing our amazing coach Em on holidays and special mention to Master Coach Ellery for the videographer skills

18.01.2022 Getting results is cool, for sure! But keeping & maintaining your results is even cooler! Get in touch to discuss how to best approach your maintenance phase to be successful long-term!

18.01.2022 INTRODUCING OUR To start the new year as a healthier you, we will be relaunching our 6-week challenge on January 25th to help you shed those unwanted holiday gains. We understand that Christmas is the time to over indulge and enjoy alcohol, chocolate and all the tasty foods while celebrating with family and friends.... How does our 6-week challenge set us apart Goal setting and accompanying action plan to prepare you to adhere to your diet and training when times are tough. Initial consultation to discuss your current nutrition, training and experience. Personalised training program based on your fitness goals Individualised nutrition template assessed and amended weekly to ensure you are on track 24/7 support Collective support from a group of like-minded individuals going through the same process Before and after photos Personal Weight Tracker Body measurements and much more! If you want to regain control after the festive season comment CHALLENGE below or message us!

17.01.2022 The other 1% is, of course, thinking about working out!

16.01.2022 Looking to kick-start your training With 3 X 45 min training sessions Nutrition template, for daily calories and macros to suit your goals and bodyweight... Access to a weight tracker to monitor your progress 24/7 support And much more! What's your excuse

16.01.2022 Want a nutrition planner that does everything for you? Look no further! 1) Is this another cookie cutter generic diet template?... NO! This diet template takes into account your height, age, weight, training goals, activity levels of each day and how to adjust your diet accordingly! It is a diet plan suited to you and your goals! 2) Will your diet template work for me as I am (insert dietary restriction here)? Yes! Over the past few weeks I have been working hard to incorporate a means of making your own meals to suit your diet! Regardless of your dietary restruiction you may now use the meal planner sheet to choose your own foods and create a meal suited to your macros! As this is my latest and greatest meal planner I am seeking some feedback and thoughts on how well it works for you! So, if you are on the fence I am giving away 5 x 3 week FREE trials to test this nutrition template out! You can contact me with any questions in this time and will help get everything set up and suited to your goals! If you want in, comment or message me ASAP. I already have interest in 2 out of 5 trials so don't miss your chance!

16.01.2022 Please leave a 5 star review if I have helped you!

15.01.2022 WALKING LUNGE This move targets the quads and glutes. Secondary emphasis is on the hamstrings. Start Grasp two dumbbells. Stand in an open area with your feet shoulder-width apart.... Movement Take a long stride forward with your right leg and bring your left knee to just above floor level. Then, keeping your shoulders back and your head up throughout the move, step forward with your left leg and allow your right knee to drop down until it is a few inches (about 10cm) from the floor. Alternate legs and continue for the desired number of reps. Mark's Training Tips . Do not push forward with your front leg - doings can place undue stress on the knee. Rather, focus on passively dropping the rear leg so that the front leg forms a 90-degree angle in the bottom position.

15.01.2022 Mandurah PERSONAL TRAINERS Personal Training Position Available 24/7 help & support from an experienced, successful Personal Trainer... Reach your full potential as a fitness industry Professional but most importantly become the best version of you whilst enjoying the entire journey. Choose your own working hours to have a great work / life balance. Many more benefits APPLY To apply simply message me via email ([email protected]) or personal message, outlining your story of why you are a PT and the reasons why you are the right candidate for this position! For more information message us today!

15.01.2022 During a 6 week challenge Breanna lost an impressive 2.8kgs and 27.9cms overall! Imagine what you can achieve in 8 weeks, we have an 8 week challenge coming soon!

14.01.2022 WELCOME RAY We are pumped to Ray to the T Total Training team. To celebrate him joining us he has some limited starter pack specials up for grabs: 3 x 30 min sessions only $69... 3 x 45 min sessions + nutritional guidance only $99 To get started with Ray hit him up via Ray’s Results ----- A bit about Ray: I’ve played sports and stayed fit my entire life, although it wasn’t until my adult years that I got into the gym. I instantly loved training, it was something new and exciting. Even after 12 months of training, I’m still finding new techniques and ways of improvement, making the love and excitement for training continue. Qualifications: - Cert III in Personal Training - Cert IV in Personal Training - First aid qualified I have 12 months experience in the gym, in which I have spent this time building a true passion for fitness. I am currently just starting as a personal trainer, looking to help others gain the same love for the gym that I did. Specialising in: - Knowledge in weight training - Correct form techniques - Being passionate about your training and goals - Cardiovascular training Fitness tip: Stay consistent, persevering through all, and you won’t ever be disappointed. My hobbies include: - Going to the gym - Spending time with loved ones - Fishing I can help you achieve the results you’re looking for through setting realistic and achievable goals. From this, I will create you a personalised training program and provide continuous motivation to ensure you achieve the results you’re after.

13.01.2022 Home made takeaway!

12.01.2022 HAPPY NEW YEAR We know there may still be some partying ahead, so hear are our top tips to minimise the damage of alcohol while dieting. Don't go over 30 - 40g of alcohol which is about 3 beers, 3 glasses of wine & 2.5 shots of spirits. Have protein near the time of drinking... Drink only dry wines and spirits, possibly mixed with diet drinks to save calories Alcohol can effect sleep, stop drinking 3 hours before bed time to avoid this We wish you all a happy, healthy, and safe New Year in 2021!

12.01.2022 Mandurah PERSONAL TRAINERS Do you want to join a growing team of specialised personal trainers and excel your business If so, comment '' below!

12.01.2022 TRAINING IN LOCKDOWN This is a very difficult time and it's easy to fall into bad habits. For those of you not wanting to lose your gains or hard earned progress in the gym we'll be offering 3 online fitness classes to help keep you in shape. Whether you have equipment at home or just your own bodyweight then these workouts are for you!... Message us for more information! Stay safe, we will get through this

12.01.2022 Exercise isn't easy, it takes a lot of effort, discipline, commitment and often co-ordination! Here is Bella trying her Bulgarian split squats! I have checked with this superstar that it is okay sharing and I want to share it to show you the level of determination and drive she has! It did not phase her at all and she got straight back up to continue her workout!... So proud of all you have accomplished Bella!

11.01.2022 Pan Fried Cod, Salad & Potato Chips If you are keen to try this meal for yourself feel free to follow these instructions: Cut up potatoes in to either chips or chunks, place in air fryer until golden brown. If you don't have an air fryer you can bake them in the oven like a peasant.... Coat fish fillets in flour and pan fry until golden brown on both sides. Create salad of your choice. I chopped up lettuce, capsicum, cherry tomatoes, red onion and topped it with some fetta cheese. Serve with a squeeze of lemon and enjoy! If you try this meal take a pic or it didn't happen! Enjoy!!!

10.01.2022 Fat loss is not an easy journey Here are Tannika's progress pictures that I posted earlier in the week. She has made amazing progress in just 6 weeks by following a hypertrophy focused training program and a personalised nutrition template tailored to her goals. I am so proud of all of the hard work that Tannika has put in over these weeks, but what a lot of people don't see is the difficult journey to get there. There were days when Tannika struggled to make it in to t...he gym or struggled to adhere to her nutrition template. Everyone has off days, busy periods in there life etc. When you have an off day, where you overeat, often people will be discouraged if they then see an increase in scale weight and thus starts the vicious cycle and battle you have with yourself. Your body weight naturally fluctuates and it is okay if this weight increases even after a shit day! It just means that once that shit day is over, or the cheat meal is consumed you get back to building those good habits. Don't let one meal/snack ruin your day, don't let one day ruin your week. Don't say let's start again Monday, brush it off and get straight back on the horse. Below are Tannika's weigh ins over the course of her program! It's never easy but Tannika trusted the process and didn't give in even when things got difficult. You are a bloody legend Tannika and I am so happy with the progress you are making!

10.01.2022 What a deal DM to enquire

10.01.2022 FREE LOCKDOWN WORKOUT 1 Let's prevent muscle loss during lockdown with this at home workout! All exercises can be changed to suit your activity level by either progressing or regressing the exercises to suit you. If you want help tailoring an at home workout to suit your level of fitness and available equipment then contact me for your free consult and free training program! Warm Up: Arm circles forwards x 10... Arm Circles Backwards x 10 Arms across chest x 10 Bodyweight Squats x 10 Static Lunges x 8 each leg Leg swings Front to Back x 10 Leg swings Side to Side x 10 Equipment List: Resistance Band Backpack/Weights for added resistance Workout: Bulgarian Split Squats x 10 - 20 reps (Superset 1) Banded Bent Over Row x 10 - 20 reps (Superset 1) Banded Lateral Raise x 15 - 25 reps (Superset 2) Banded Seated Row x 10 - 20 reps (Superset 2) Banded Bicep Curl x 15 - 25 reps (Superset 3) Banded Tricep Extension x 15 - 25 reps (Superset 3) Banded Good Mornings x 10 - 20 reps Reaching Sit Ups x 10 - 20 reps Cooldown - Stretches Standing Quad Stretch Lying Hamstring Stretch Lying Glute Stretch Cat/Cow Child’s Pose Standing Calf Stretch Standing Tricep Stretch WOOOOOO! Legend, well done!

09.01.2022 6 WEEK CHALLENGE STARTS TOMORROW There are still a few spots left for a 6 week challenge, don't miss out! How does our 6-week challenge set us apart Goal setting and accompanying action plan to prepare you to adhere to your diet and training when times are tough.... Initial consultation to discuss your current nutrition, training and experience. Personalised training program based on your fitness goals Individualised nutrition template assessed and amended weekly to ensure you are on track 24/7 support Collective support from a group of like-minded individuals going through the same process Before and after photos Personal Weight Tracker Body measurements and much more! STARTS TOMORROW, get full details & register your interest here > https://www.ttotaltraining.com.au/6weekchallenge

09.01.2022 What is TEAM BDPT TEAM BDPT is a collective group of highly skilled personal coaches, who each SPECIALISE in a different niche inside the fitness in...dustry. This provides our members and clients with the most up to date industry studies - ensuring them the fastest, most enjoyable path to fitness success TEAM BDPT is known for its level of support and community, once you sign up there’s so much added support and value outside of the training sessions that it’s too good and too enjoyable not to have in your life BDPT focuses on transformations from the inside out. We have discovered that external transformations go much deeper than just what we see on the surface and we have become extremely knowledgeable in how to support and guide our clients from the inside out - giving us another layer on top of any other fitness business in Mandurah and surrounds Curious to know more Click the link below and spend 30 seconds filling out the very simple form attached https://docs.google.com//1FAIpQLScwxJEcopEoynhLC/viewform

09.01.2022 YOU READY? Our 6 week challenge is back in 2021, full details to be released soon! Keen? Comment below and we’ll send you the info

08.01.2022 Can't forget this glowing review from this legend!

08.01.2022 Did we forget anything? www.ttotaltraining.com.au/

08.01.2022 Great results Jemmika, thanks for your honest review!

07.01.2022 Invest in yourself How much do you invest in yourself? Whether it is time, money, effort or belief, how much do you invest in yourself? People want to achieve results but won't always invest wholly in themselves. You may get to the gym multiple times a week, but how much time and/or effort will you invest in your nutrition? How much time and money will you invest in obtaining the acquired skills, knowledge and equipment to help achieve the results you want.... High investment = high results! Decide on how much you want to achieve and invest accordingly! We all have more to give, more to learn and more to invest! Invest in you and results will follow! ReviveStronger.com

06.01.2022 What have these lovely ladies enjoyed about their hypertrophy training?

06.01.2022 Kick start 2021 with our starter packs 3 x 30 min sessions only $99 3 x 45 min sessions + nutritional guidance only $149 What are you waiting for

06.01.2022 I am so proud of the legend that is Jem! Jem puts in hard work into every single session! She works hard to constantly best her efforts from the previous session by either increasing her repetitions, weight lifted or sets completed! This is how progress is made! I am so proud of the constant hard work you put into your sessions and I love the laughs we have along the way! You are an absolute legend and I am lucky enough to train you!... Never give up! Progress happens everyday, but the minute changes aren't noticeable from one day to the next! It is not until we compare where we were, to where we are now, that all the changes start to show themselves.

06.01.2022 DUMBBELL FLAT FLY This move targets the pectorals, primarily the sternal fibers. It provides better isolation for the chest muscles than the flat press. Start Lie faceup on a flat bench and plant your feet firmly on the floor. Grasp two dumbbells and bring them out to your sides with a slight bend in your elbows. Face your palms in and toward the ceiling, and hold your upper arms roughly parallel with the level of the bench. ... Movement Raise the weights up in a semicircular motion and gently touch the weights together at the top of the move. At the end of the move, the dumbbells should be over the upper portion of your chest. Contract your chest muscles. Slowly return the weights along the same path to the start position. Mark's Training Tips . Keep your arms rounded throughout the move - do not straighten your elbows. . As you lift the weights, think of hugging a beach ball. . Your body should remain on the bench throughout the move and remain stable at all times. . Avoid overstretchig in the start position - this can cause injury.

04.01.2022 Legends!!! Free HelloFresh box! All you need to pay is postage!... If you are interested send me a message or comment below! Here are some of the meals we have had recently to give you an idea of what is available!

04.01.2022 FREE HOME WORKOUT 2 We survived lockdown, but some of you may not be venturing to the gym just yet so checkout our 2nd home workout! All exercises can be changed to suit your activity level by either progressing or regressing the exercises to suit you. If you want help tailoring an at home workout to suit your level of fitness and available equipment then contact me for your free consult and free training program!... Warm Up: Arm circles forwards x 10 Arm Circles Backwards x 10 Arms across chest x 10 Bodyweight Squats x 10 Static Lunges x 8 each leg Leg swings Front to Back x 10 Leg swings Side to Side x 10 Equipment List: Resistance Band Backpack/Weights for added resistance Workout: Deadbugs x 10 - 20 reps Banded Squats x 15 - 25 reps (Superset 1) Banded Upright Row x 10 - 20 reps (Superset 1) Banded Facepull x 15 - 25 reps (Superset 2) Decline Pushups x 10 - 20 reps (Superset 2) Banded Shoulder Press x 10 - 20 reps (Superset 3) Banded Single Arm Row x 10 - 20 reps (Superset 3) Cooldown - Stretches Standing Quad Stretch Lying Hamstring Stretch Lying Glute Stretch Cat/Cow Child’s Pose Standing Calf Stretch Standing Tricep Stretch

04.01.2022 So happy to have Ray apart of the T Total Training team. Ray is available for personal training at Advance Fitness Mandurah. PLUS he has great starter pack specials up for grabs for a limited time:... 3 x 30 min sessions only $69 3 x 45 min sessions + nutritional guidance only $99 To get started with Ray hit him up via @raysresults

04.01.2022 Just because the Gyms are closed doesn't mean the work stops. The apprentice is sleeping on the job.

02.01.2022 Client of the week Shout out to this absolute machine! Stephen puts in 110% everytime he steps in to the gym. As you can see from these photos he literally leaves it all on the gym floor.... Hard work and discipline is what gets results

02.01.2022 Wishing all of our a very Merry Christmas Thank you to all for your continued support. We hope your day is filled with happiness & joy, stay safe out there!