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Marcus Cope Fitness

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23.01.2022 Three things that will help you retain muscle mass while you don’t have access to a gym or equipment. 1. Continue to overload the working muscles in ways possible such as. More reps/sets, different angles, adding resistance bands, slower tempo/more time under tension, shorter rest periods and supersets with the same muscle group. 2. Keep protein intake high at least 1.4- 2g per kilo.... 3. Recovery is key this plays a big role in your training nutrient foods, quality sleep, walks, daily mobility, staying hydrated and stretching. #mcopefitness #training #strength #isotraining #muscle #fitness #recovery

23.01.2022 Physical exercise has a positive effect on our mental and physical health. I feel so grateful that I get to make a difference to so many people’s health in the work that I do. For the 30 days of November, please grow out your Mo to raise awareness for Movember. Check in on a friend to see how they are doing, It’s that simple and can make a world of difference! To get around the cause, donate to@movember. ... Myself & @ptan1801 link are both in our bio. Every dollar counts. #mcopefitness #movember #menshealth #greatcause #fitness #donate #link #mates #connection See more

23.01.2022 The high school kids had the privilege in talking to Katie Lynch who plays for the Western bulldogs. The students talked to Katie about Healthy eating, injuries and successes in Women’s AFL. Thanks again for Katie’s time and for providing the kids with her Collingwood gear, we appreciate it so much. Thanks Katie! #womeninsport #healthylifestyles #afl #football #AFLW #sport #athlete #opportunity #school #questions #training #journey #enjoy @bulldogsw @collingwoodaflw

23.01.2022 Client Andy. Awesome work I have been coaching Andy over the past couple of years. Andy is an offshore working making training and routine some what complex.We planned and discussed together how we would achieve his goals towards loosing weight .His progress has been incredible over the last several months. He took control of his nutrition after some guidance and training with me twice a week. Super proud of his efforts and let’s continue to keep working. This is why I l...ove my job. Andrew Sloan Swipe across #mcopefitness #nutrition #client #hardworkpaysoffs #fitness #strength #proud #lovemyjob #training See more

21.01.2022 Yesterday the boys learnt how to make their own smoothie after their session. We are working on understanding some nutritional guidelines for them to implement themselves. Edwin & Zephaniah are doing a great job #mcopefitness #nutrition #sportsnutritionist #fitness #enjoy #learning #experience #wellbeing #training #performance #nt #control #smoothie #food #postworkout

21.01.2022 Are you seeing improvements? Here are things to look at during your training. -Movement awareness -Movement proficiency -Strength... -Mobility -Flexibility -Conditioning Or is your body feeling beaten and broken down after every workout. Make it a focus to improve your physical performance and I promise you everything else in lifestyle, sport career and work will feel much better. #mcopefitness #training #fitness #improvement #gym #lifestyle

21.01.2022 Five things I have learnt over the period of ISO. 1. Make time for yourself. Taking a littletime for yourselfrefreshes and re-energizes you. It allows you to think more clearly andmakebetter decisions. Taking metimealso builds your self-esteem, as you come to realize that you areimportantand deserve to have a littletimetoyourself. 2. Connect with different people, . Reach out to people in your work, friends and family. Staying connect that way helps each other o...ut. 3. More Patience. When you're patience, you give up the struggle. You relax and enjoy your life and your relationships, and experience the beauty of each moment. Patience createsconfidence,decisiveness, and a thoughtful outlook on life. Patience leads towisdomand success. 4. Consider every opportunity that you get and comes your way. Say Yes more often.Taking advantageofopportunitiesin life starts with simply saying yes to them when they come around. Don't hesitate, takemore risks. Have a positive attitude, meet more people,be Curious. and focus. 5. Getting out of your comfort zone. Throw yourself in the deep end wherever possible. Stand out in your own way, and most importantly take risks in your career and lifestyle. Credit to mum for the photo. #mcopefitness #fitness #lessons #iso #lifestyle

19.01.2022 Do more rowing in your training. Horizontal Pull, upper back creates base level for you in other upper body movements. The scap plays a massive role in, which enables us to function in an efficient manner. In doing so our upper back acts as a control centre to move the scapula. Big pinch between the scap to activate the middle back such as (rhomboids middle and lower traps )then pull in with your shoulder back and down. Worth adding into your program. #mcopefitness #rowing #DBROW #fitness #training #strength #personaltrainer #performance #goals #muscles

19.01.2022 Young athletes. Some basic tips for pre and post exercise nutrition. #mcopefitness #sportsnutrition #nutrition #postgame #pregame #meals #tips #personaltrainer #performance #control #health #sport #fueling #body #wellbeing #exercise #training #athletes

18.01.2022 I am a big believer that you can get much more out of the environment. Creating that enjoyable space. That’s why I focus my energy into creating a space of like minded people to feed off each other, whilst they all work on their individual goals.... #mcopefitness #training #fitness #environment #strength #personaltrainer #grouptraining #goals #clients #determination

18.01.2022 Rowing & upper back exercisers , most people are very anterior dominant as in strong, tight through their chest and weak through their upper back. Strengthening your upper back will help increase your pressing, throwing and pulling ability and will do wonders for your shoulder health. Here’s an example of a little back series. 1 - Chest supported rows x10 2 - Reverse fly x15... 3 - Plated Y Press Save and enjoy. #mcopefitness

17.01.2022 Tim was one of my first clients back when I first started as a Personal Trainer. Great to be able to still stay connected and get the chance again to train Tim. Awesome to be able to be part of his journey. Keep up the great work Tim. @timjones600 #mcopefitness #client #isotraining #fitness #strength #training

16.01.2022 great test for single leg strength is the single leg box squat. This can be a great way to see where your at and what improvements need to be done. Single-leg exercises can help pinpoint muscle imbalances, and they help improve balance and core stability. By working with one side of the body at a time, you don't give the other side the chance to take overso you're basically forcing each leg to do the work without relying on any other help. #mcopefitness #singlelegsquat #singlelegstrength #muscle #imbalances #exercise #sport #performance #health #training #personaltrainer #control #movement

16.01.2022 Pesto Salmon Noodles. -Salmon -Udon Noodles -Green Pesto -Spinach ... -Carrot -Chickpeas -Snow Peas -Broccoli -Zucchini Save it and enjoy! #mcopefitness #nutrition #meal #fitness See more

16.01.2022 Fix your plank. #mcopefitness #plank #fitness #gym #core #movement

15.01.2022 Homemade pizzas Friday night it’s fun, enjoyable and tasty! My go to pizza. ... -Satay sauce -Chicken -Spinach -Mushrooms -Capsicum -Tomato’s -Olives -Jalapeño -Red onion What’s your go to homemade pizza? #mcopefitness #nutrition #homemadepizza #food #fitness #fun #enjoyable #personaltrainer

15.01.2022 5 Tips to start the New Year right. 1. Develop a routine. 2. Preparation is key to success.... 3. Up your water intake. 4. Take time out for yourself. 5. Be in it 100 per cent for the long run. #mcopefitness #goals #routine #fitness #strength #gym #newyear #success #gym #exercise #enjoy #performance #personaltrainer

14.01.2022 We started off our session by making some nutrition guidelines for the boys, understanding the food groups. Then we made pancakes, the boys learnt some cooking skills and now can make pancakes for themselves and their family. Awesome job guys keep up the great work #mcopefitness #sportsnutrition #personaltrainer #performance #learning #newskills #fitness #foodgroups #enjoy #health #wellbeing #cooking #pancakes #yum #nutrition #guidance Edwin Sherrin

14.01.2022 Hugh Van Cuylenburg I never ever would of thought I would get this amazing opportunity to be able to have Hugh on the podcast. This was one of my favourite parts of this week's.Had the chance to chat with Hugh from @theresilienceproject on the Marcus Cope Fitness Hugh’s message of Gratitude, Empathy and Mindfulness will have a significant impact on your life and those around you. Link in bio #mcopefitness #podcast #opportunity #fitness #lifestyle #personaltrainer #theresilienceproject #heath #mentalhealth #mentalwellbeing #GEM #experience #grateful

14.01.2022 Five hinge patterns you can use to teach and perform in your training. #mcopefitness #hinge #strength #fitness #gym #coach

13.01.2022 Home made burgers vs Take away burger Eating lower calories foods doesn’t mean you have to cut out everything out, just be smarter with options you would usually make. Make sure your including the foods that your love and enjoy. ... My go too homemade burger, Burger Bun, Beef Patty’s, Tomato, Onion, Spinach, Tasty Cheese, Mayo and White Potato’s as the chips. #mcopefitness #nutrition #fitness #gym #burgers #calories #health #choices #enjoy #lifestyle

12.01.2022 New Years resolution. -Start small. -Understand your why. ... -Make S .M.A. R. T goals. -Track progress not outcome. -Focus on long term habits. -Don’t be afraid to ask for help. -Be kind to yourself. #mcopefitness #goals #newyear #fitness #gym #personaltrainer #training #smartgoals #performance #2021

12.01.2022 The Single Arm Lat Pulldown. I have been added this into my training and found lots of benefits. This exercise has a few key benefits compared to a traditional lat pulldown. Doing it one arm at a time helps you to focus all of your intention on one side more. Primary Muscles: Latissimus Dorsi, Teres Major, Upper Trapezius, Middle Trapezius, Lower Trapezius, Rhomboids... Secondary Muscles: Posterior Delts, Biceps Brachii, Brachioradialis, Brachialis, Wrist flexors. #mcopefitness #train #lats #fitness #upperback #performance #personaltrainer #strength #program #gym #health #enjoy #workout See more

12.01.2022 Why having a coach is important? Having a coach has so many benefits as you start to get settled into the gym and make the most of your training. There are a lot of things that you don’t notice when you’re training and a coach is there to spot those areas out so you can reach your goal further and full potential.... Depends whether or not you feel as though you are nailing your technique or your lifts having extra eyes can add more value and additional tools to your belt. Coaches need to be mentor as well . Having a mindset that there is always room to learn and improve. It is when you start making the best process in the gym Invest in a coach be educated and learn how to train properly. Take the next step in your journey. #mcopefitness #coach #fitness #gym #nexstep #invest

09.01.2022 Upper body Warm Up. This is used for a general warm up and neuromuscular activation. Reduces the chance of injury but also gets you primed for your session. You want to challenge the range of motion at the joint. You can even use these exercises in between your sets. 1. Band Pull Aparts 2X12 2. Under hand Band Pull Aparts 2X12... 3. Mini Band Scap Retraction 2X12 4. Incline Y Glides 2X12 Prepare you Body. Train well, move better. #mcopefitness #warmup #fitness #exercise #training #upperbody #control #movement #prepare #personaltrainer #performance #health #mobility #stability #sport #athlete

09.01.2022 Jordan came to me over this iso period for training, mental well being and lifestyle. Jordan’s progress over several weeks has been incredible. Keep up the good work mate Jordan Sandeman. #mcopefitness #fitness #strength #client #testimonial #sport #gym #lifestyle #mindset #isofit

08.01.2022 Small Group Training. I pride myself on offering a range of classes for all fitness types, age groups and abilities. My approach is to offer a wealth of experience and knowledge. Delivering strength, circuits and high intensity training which can be challenging, interactive and an extremely fun way to get fit. It will get you moving better, feeling better and performing better!... Great environment, social connection, fun and enjoyable. I am a big believer that you get much more out of the environment you train in. If you are interested DM me and I will be in contact with you. #mcopefitness #smallgrouptraining #motivation #fitness #gym #personaltrainer #hawthorn #strength #circuit #hiit #fun #enjoyable #sports #performance #class #structure #program #stamina #results #movebetter #feelgood #mcfitness

08.01.2022 Plyometric and Jump series. Frog jumps- Long jumps-Hip dominate movement and higher effort, greater range of motion. Pogos- Short contact jumps-ankle dominate, reduced range of motion, contact time and elasticity. ... Side lateral jumps. Long jumps, Power and force development and coordination. Credit to Matt Taylor for showing me this one and learning from him..

07.01.2022 Mental Heath aspect on training how it can help you. Being physical plays a big role in mental health , who's been in a bad headspace and then started trainingexercise can be the best forms of release and to calm your mind. It releases those endorphins . There is more and more research coming out now to show that the effects of depression can be dramatically reduced through regular physical activity and training. More confidence I know for myself confidence is a big thing for me and exercise helps me through that. When you leave your session at the gym having challenging yourself through the workout and pushed your limits physically and mentally, you build on your level of confidence and not only helps you in the gym but in life also. #mcopefitness #strength #confidence #mentalhealth #fitness #training

06.01.2022 Shout out to my client Aradhana, she has been working with me over the last few years. She hasn’t missed a zoom session yet! With her working from home she has been able to balance it well with her training, she has come a long way and improved so much. Keep up the great work Aradhana. @ara.arora17 #mcopefitness #clients #progress #fitness #gym #zoomsession #improvement #lovemyjob

06.01.2022 5 things to focus on ending this week. 1. Control what you can control 2. Your thoughts 3. Nutrition... 4. Sleep 5. Time for yourself @anessakarina_art #mcopefitness #focus #fitness #gym #strength #control #mood #performance #barbell #training See more

06.01.2022 Building your own breakfast doesn’t have to be hard, keep it simple. Here are some examples for you to give a go. #mcopefitness #sportsnutritionist #breakfast #sports #food #options #health #control #fitness #exercise #wellbeing #easytomake

05.01.2022 Warm ups. Making sure we are ready to perform our session, use warm ups as a primer to get ready for what your about to do, I would recommend trying to do something similar to the exercise or movement your about to perform. Don’t forget your mobility, stability and activation . It’s critical that you can objectively assess your abilities. Make sure your warmups are on point, take your time and address any areas of weakness. #mcopefitness #control #movement #exercise #warmup #health #perform #personaltrainer #preperation #time #sport #training #session

05.01.2022 SHOULDER HEALTH. Make sure you are loosening up your T-spine and maintaining good shoulder health. Upper back strength is critical for shoulder health and stability. It helps increase your pressing movement also. Develop Scapular Strength. ... MOBILITY. 2 Rounds -Open Books X6 each side -Cat Camel X8 - Over head Banded Pull overs X10 STABILITY. 2-3 Rounds 10-12 -Bent over W-Y Glide ISO holds -KB Bottom up Press #mcopefitness

05.01.2022 Happy New Year Thanks for the support. Let’s bring on 2021 #mcopefitness #newyear #2021 #personaltrainer #goals #training #enjoythemoment

04.01.2022 Three different ways to do a Bulgarian split squat. Here are three ways to hit different parts of your muscles on a bulgarian split squat. 1. Conventional (Quad dominate) 2. Hip Extensions(Glute Focus)... 3. Goblet Front Foot elevated (Back leg focus) Give this a try. #mcopefitness

04.01.2022 Get your nutrients from: -Plenty of vegetables 5 serves a day, including different types and colours. - Fruits 3 serves per day. -Grain cereal, mostly wholegrain and/or high cereal fibre varieties, such as breads, cereals, rice, pasta, noodles, ,couscous, oats ,andquinoa. -Lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans.... -Milk, yoghurt, cheese and/or their alternatives. -Drink plenty of water at least 1-2Lts. -Enjoy a flexible approach #mcopefitness #nutrition #fitness #enjoy #nutients See more

04.01.2022 Last year, I completed a Cerfticate of Applied Sports Nutrition with @sportsnutritionaustralia During my time as a personal trainer and seeing clients I wanted to have a more of understanding about nutrition. I found myself more interested in nutrition, so becoming a Sports Nutritionist was a choice I wanted to make. If your looking to get into shape, improve your performance and just help you on your journey. Jump on board and I can help you. #mcopefitness #nutrition #clients #health #fitness #personaltrainer #performance #fuel #goals #gym #enjoythejourney

03.01.2022 I have recently started my own podcast. Myself and my guest will provide you with value and knowledge to help you along your fitness journey. Talking all things health and fitness. I would love you guys to have a listen. Check out my latest episode https://podcasts.apple.com//marcus-cope-fitn/id1523069605 #mcopefitness #podcast #healthylifestyle #fitness #guest #advice #value

02.01.2022 Isometric Single Leg Calf Raises Holds Isometric training is a type of staticstrength training in which the muscle length or the joint angle do not change during contraction. So during these exercises, the muscles will tense up, but don’t actually move. Strong calves are key for efficient and pain-free running.... Iso exercises take minimal time.If you are short on time, then you can still do isometrics without sacrificing a lot. You don’t need any equipment. You don’t need a gym. Just a little bit of space. Low impact. #mcopefitness #isometric #calfraise #fitness #strong #strength #runners See more

02.01.2022 Shout out to Ross. Ross has been working with me over the last month and has come along way with his training. As you can see in the 2 videos. My first job as a trainer when looking at your squat is -What’s his foot position?... - Does your pelvis move during the movement? -Do you experience pain anywhere? -Is your range limited? -What’s the lower back look like? The first video I took on our first session together. -Limited range of motion -Tight upper back -Tight Hips - Positioning Video Two. Much Improved over the sessions, I chose to use a plated counter squat. -Range of motion -Torso upright -Braced core -Pelvis control. -Upper Back is relaxed -Controlling the weight. -Foot Control Be patience, focus on learning the movement first and over time you will see improvment. @benners1010 #mcopefitness #fitness #training #outdoortraining #improvement #patience #squat #gym #strength

01.01.2022 Pro Oats. Easy breakfast to make to make overnight and have in the morning. Energy Adequate protein Taste great ... Oats Protein powder Water Berries Add toppings of your choice. #mcopefitness #nutrition #oats #prooats #fitness #breakfast

01.01.2022 What a experience! Grateful for the opportunity to be part of the JMF Borroloola soccer team. We traveled 6 hours to Katherine. Loved being part of the coaching staff and the kids end up winning 6-5. Well done Borroloola and thanks for everyone efforts. Let’s continue #mcopefitness #soccer #kids #exercise #health #journey #competition #love #enjoy #training #athletes #sport #control #experience #coaching #learning