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Mim Coaching

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25.01.2022 Nutrient timing: Specifically talking about Peri-workout nutrition (pre and post training) Meal/nutrient timing is quite low on the pyramid of importance for nutrition for 90% of athletes who are resistance training once per day. The only consideration where it can play a more important role is where you are in a cutting phase how lean you are and your training experience. Pre workout If you are looking to maximise your performance, you can have... either protein (in sufficient amounts) or easily digestible carbohydrates to spike insulin. Both have been shown to have similar effects on insulin spike. Let’s simplify this further; Eat a balanced meal 2hours before a workout without worrying too much about spiking insulin or trying to micromanage the 1%ers. Consuming carbohydrates is a very individual thing so experiment with this and see how you feel. Some people prefer to train fasted not ideal in some cases but it’s a very individual choice. Post workout Most of us get too caught up in the anabolic window to replenish glycogen depletion and muscle protein synthesis (MPS) directly after training. We now know the anabolic window is wider than once thought so you don’t have to consume protein directly after a workout. One hour post workout has been shown to yield good results. Let’s simplify this further; as MPS is short lived, ensure you consume at least 25g of protein every 3-4 hours, back that up with a serve of wholesome carbohydrates and some healthy fats to prolong the duration of MPS to get max benefit. Considerations in a cutting phase: I suggest consuming a normal sized meal 2hours before and after training containing protein of .5g per kg of body weight, and roughly 10-20% of your daily carbohydrate intake and 10-15% of daily fat intake. @athleticiq See more

25.01.2022 I too struggled with visualisation. The first photo was taken exactly 4 years ago when I decided to take the journey of physical change and looking back I guess I was chasing aesthetics even though I didn't really know exactly what I wanted to achieve or what that change was going to look like. I had already been training for 2 years but I had no real structure in my training and definitely not in my nutrition. I just ate "clean".... This 4 year journey had it's ups and downs. I'm thankful for the downs as this has helped me grow. I continued to self develop through my coaches and mentors. I am now a much better athlete and coach. Learning from mistakes/misconceptions have helped me choose who I want in my corner to optimise my growth and be the best coach I can be for my clients. Over time, visualisation became clearer and this made me push harder. I know what I want and I'm chasing that goal. If you've started on your journey and you're struggling to visualise your goals, it may mean you need the right person in your corner to help you set realistic expectations, keep you accountable in your compliance and help you understand that in doing all things consistently you will achieve your goal. 4 years of consistently doing all the necessary big ticket items. 2 Years with a focus on growth while having a better relationship with food, eating flexibility but remaining accountable Coach @athletic_iq @paolobaja #athlete #mindset #growthmindset #coaching #compprepcoach #nutrition #sportsnutrition #consistenthabits #routineiseverything #mealprep #fitnessgoals #competing #musclegains #womenwithmuscle #mumswholift #fitmums #challengeyourself

23.01.2022 About last night Hex DL hip thrust with 2 pulses Front squats SL leg press... Walking lunges GHR Nordic curls (no vid) Smith machine hack squat Glute kick back machine Loved the equipment at this gym! @clublimegyms @athletic_iq @tom_snowy_mercer

19.01.2022 The GC is the place for me. It feels like home. The best meals for staying on track at @macrokitchengc You guys know what it's all about. Every single ingredient on their menu has a macro breakdown. How good! The whole family enjoyed these meals even the kids

18.01.2022 Comp prep season has begun. If you've set your eyes on one or more comp days this year, you need to start posing practice from NOW!! Today was my first day of practice. I'm giving myself plenty of time (longer than my actual prep) to get my posing By my next comp I would have been in the off-season for 2 years so there is so much polishing to do! I will pose after every single session even if it's 5mins on days if I'm stuck for time. I recommend this for all my posing clie...nts especially if you are new to it. I'm taking on posing clients for Season A no matter what federation. My clients make top 5 placings because their posing is on point. Don't go up there looking like an awkward giraffe. Prep is a hard process so make sure your posing shows off the beautiful sculpting you've built. DM to book a time

16.01.2022 I'm using my instagram page to not only inspire you but to be real with you by documenting my prep journey. My prep shouldn't inspire you to do things to look like me but instead show you that with determination, consistency, forward planning, strong commitment and compliance you can achieve your goals too. I do this with my coach. The fundamental elements above to achieving this goal is transferrable to achieving any goal. ... I'm fully committed to the process with all my heart and physical being. I enjoy the journey of change. I will be adaptable, flexible and open to the possibilities things not going to plan and reworking the numbers. What is my why? I compete for me. I am my "Why". Today marks exactly 6 months out from show day. 2020 saw many shows cancelled. We will not know for certain if this show will go ahead but let's hope the world is a better place this year and we can get on with our lives. We're gonna keep on living so the goals are set. Time for me to get into a building phase. Starting this prep relatively lean. Currently I'm guessing I would be around ~20% body fat. Roughly ~ 6-7kg up from stage weight maybe less. I will be building on my calories from here. First check in after a 2 year off-season where I spent 2 years building my strength, building my calories, building a strong gut and immune system. I did 2 mini cuts in those 2 years to control unnecessary weight gain. The majority of the time I was eating eating eating!! Lifting lifting lifting!!! Super pumped! Coach @athletic_iq @paolobaja Let's do this!

13.01.2022 Today is the day you stop doubting your ability. Believe you can do anything Take action Don't focus on the end goal but the process ... Show up every f*cking day Remain focused by journaling/writing lists Plan Do the things required Stop getting frustrated that you aren't there yet. It's one step at a time to move forward.

13.01.2022 I hope you are taking time out for yourself today. If you snooze you lose. In the summer I love to wake up before the sun is up to get my walk/cardio in. I get my second walk in at sunset to calm the body and mind getting ready for a restful sleep

07.01.2022 4 x 6 reps 85kg for Monday's squats. Followed by super sets Leg press > walking lunges 3 x 12reps lying hamstring curl > seated leg extension 4 x 12repe Standing calf and seated calf to finish off... I'm on day 3 of DOMS

07.01.2022 Just coz I love this mirror and the lightning. Work ethic next level...Let's go! @athletic_iq

02.01.2022 To go from pic 1 to pic 2, you have to get to pic 3 first. This might blow your mind. I'm the same weight in Pic 1 and 2 The difference is my condition is better. Firmer and leaner. Putting on some body fat can screw with your mind a bit but fear not as It's not always necessary to put on an uncomfortable amount of weight, to build muscle. I spent the better part of the last 18 months in a surplus. Nothing too crazy, no big calorie numbers - I think the most I ate was aroun...d 2200. Keeping in mind I'm a very small person 159cm in height with a small bone structure so I didn't need to eat more than that to put on some lean muscle. I would have put on too much body fat if I force fed myself a mighty amount of calories. Age is also taken into consideration. I might feel like a spring chicken but I'm not in this sport. It is necessary however to put on body fat in order to build muscle if you are a lean person. Girls, you wanna be "toned" you have to build muscle to look toned. Or you might want to lean down first if you want to lose some excess body fat then work your way up into a building phase. I also trained hard! I lifted heavy, I progressed in my lifts, I'm stronger now than I was back then even though I weigh the same now as pic 1. You don't have to "bulk" to build. A conservative surplus may just be enough. Just don't live on salads! @athletic_iq