M&MFitCoach in Perth, Western Australia | Nutritionist

M&MFitCoach

Locality: Perth, Western Australia

Phone: +61 421 487 764

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Reviews

Tags

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

25.01.2022 There’s no quick fix Hard work, consistency and determination is what’s going to get you there. No fat loss pills or fad diets will get you long term sustainable results. No more excuses about your nutrition and training you need to put in the effort to get where you want to be

24.01.2022 What better way to start of your Monday than with a solid full body session! Get that heart rate up and lift those weights !

22.01.2022 Who ever said you can’t eat carbs or this and that to reduce body fat.... It’s all about FILLING your body up of nutrient rich foods and timing your meals correctly. Post workout fuel was easy, quick and cheap! Filled with carbohydrates and protein. - 2 cans of smoked tuna - 120g spinach ... - 125g brown rice - 40g sauerkraut - 40g spicy kimchi - 140g blueberries All approximately 518 calories = 62g carbs, 12g fats, 38g protein. And to put in perspective all of this has less calories than 12 chicken nuggets from McDonald’s ... Well deserved after a very sweaty and intense leg and back session

21.01.2022 The aftermath of core training with my amazing clients. A muscle group always neglected but a strong core means better posture and will aid greatly with our compound lifts such as squats and deadlift. Plus we will want a solid set of abs.

21.01.2022 Last nights delicious dinner - Almond crusted salmon, with roasted potato and pumpkin with a side salad of rocket and cucumber. I did have a dill mayonnaise on top, however you can substitute for a honey and balsamic dressing! To make the almond crust, chop up a handful of roasted almond, with a glove of garlic, rosemary, salt and a tbsp of extra virgin olive oil. Place on top of the salmon an cook for 15 minutes and enjoy ! ... Super super tasty

19.01.2022 Starting off my week with a little bit of strength and conditioning! A great workout anyone can try Here’s how the session went; A) - BB back squats.... a descending rep scheme whilst increasing weights each time. The reps went from 10->8->6->4 B1) leg extension 3x 15-20... B2) hamstring curl 3x 15-20 Conditioning part 1 3 rounds ... 60-90 seconds rest after each; 1 min as fast as you can row straight into 15 kb swings (I went heavy and used 28kg’s) Part 2.. 10 minute EMOM The odd minute was 10 burpees And on the even minute it was farmer walks (find a descent length that you can walk up and back from) Now your turn to try it and see how you feel

19.01.2022 Kickstart Summer Deal Even though today isn’t the nicest weather... Summer is definitely getting upon us and it’s time to get started !! Don’t delay your goals any further... stop the thought of I’ll start in the new year ... Get started with today’s deal to receive 3 sessions a week for the price of 2. Further details send me through a message and I’ll be happy to discuss options. Only for the month of December

18.01.2022 Front squats for days! So many benefits of the front squat from improving posture and building up strength through all areas including the legs, core and upper back Get squatting! (The glutes tho )

16.01.2022 Make sure you get meal prepping for the week ahead. Want more carbs? add sweet potato, rice or quinoa. If you want more fats and less carbs why not add some roasted nuts or seeds to it. Simple and nourishing !

16.01.2022 Staying on track over the next few weeks!! Don’t slack over Christmas and New Years... Remember it’s only a few days of the year and you don’t want to waste all your hard work Yes, by ALL means go out and enjoy your time with family and friends, don’t feel guilty! But remember to not splurge EVERYDAY after Christmas, keep in mind why you started! ... ALWAYS: 1) Keep meal prepping (save that left over turkey for lunches or dinner even ) 2) Keep up your fluids!!! ( water hehe) 3) Keep exercising, use all that yummy food as fuel. 4) Keep a positive mindset! Make sure to watch out for promotion packages in the New Year !!

15.01.2022 PROGRESS PHOTOS There are so many ways to measure and keep track of your progress through your fitness journey, but one of the easiest ways is photos! Regular photos help keep you motivated and helps you realise just how far you have come On those days you feel as though you can’t do it.. take a look at your photos ! Not all weeks are as good as the next but keep pushing and remember your only in competition with yourself... Just a reminder to all clients - keep taking those progress photos each fortnight. I’ll be checking up

15.01.2022 For any vegetarians needing a simple and wholesome meal! Or you can add any other protein to it, remember to not go too overboard on the dressings.. enjoy

12.01.2022 Nothing I love more than seeing my clients send me their sweaty selfies after asking for a workout... even when on holidays. Now that’s what I’m talking about ! Motivation to the max !!!! Something simple aimed to get the heart rate up....... 20 squat thrusters 20 KB swings 20 slam balls/ wall balls 25 squat thrusters 25 KB swings 25 slam balls/ wall balls 30 squat thrusters 30 KB swings 30 slam/ wall balls And even ended it all with a 500m row. You go girl, you are getting stronger and fitter by the day

11.01.2022 When your client says they want a dirty, hard session, you give it to them Shout out to Kira-lee for being one of the hardest working individuals I have ever met. First month working with me- kilos are down, measurements are down and fitness is increasing. Keep up the hard work you beast

11.01.2022 Client spotlight Special shout out to one of my hard working clients Jesse!! I remember when Jesse first started late last year and he was struggling on 40kgs. Now ... he’s doing 75kg for 10 reps with ease ! With proper nutrition, mobility work and whilst working on form he’s hitting those numbers! Can’t wait to go heavier this week and start throwing in the low reps ... Keep up the amazing work See more

11.01.2022 Made some kale chips over the weekend and they are surprisingly good! Cooked in coconut oil and seasoned with pink Himalayan salt. I always have chopped vegetables as snacks stocked up on the fridge, my favourite being capsicum it’s the easiest way to stay on track and not constantly snack on anything unhealthy.

08.01.2022 Squat goals Want to burn fat? Develop strength ? Increase muscle growth ? Stick to the basics and all the compound movements. ... The squat is one of the most beneficial exercises as you activate multiple muscle groups, so you can be sure that it gets your heart rate up ! The squat has so many variations to help progress it and make it even harder! Get your squat on everyone also may I add this is Emma’s third time squatting and her form is on point

08.01.2022 For all those needing some clean recipes for dressings! Be carful of all the hidden sugars found in majority of the sauces on the grocery shelves !

06.01.2022 Tonight’s dinner is so dam healthy and delicious. We have lemon and garlic grilled salmon on top of cabbage dressed in lemon juice, with a roasted zucchini filled with onion and capsicums, and also a little sprinkle of cheese on top! Eating healthy is NEVER boring and bland, get creative, use a combination of spices and herbs and change things up

06.01.2022 Nearly now a week into 2018 ....have any of these thoughts crossed your mind... Maybe I should join a gym? I should really start soon? I’m not sure where to start? ... I don’t think I can do it ..... Stop hesitating, time goes by way too fast and right now you could be working towards your goals, getting closer and closer to feeling physically and mentally happier ! If you are lacking motivation and are looking for guidance and ongoing support send me a message via Facebook or on 0421 487 764. Find out about our New Year Specials ! It’s time to set some goals and crush them

04.01.2022 Bookings now available for Wednesday night’s Get in fast before spots go!! If you are looking at strength training, fat loss or just improving your general health and fitness come on board ! ... Receive ongoing measurements, programs and nutritional guidance to keep you accountable and on track to achieving long lasting results Any current clients who refer a friend or family member will receive a free week of training. Let’s get it done in 2018

04.01.2022 ACTIVATION AND PRE-EXHAUSTION Some muscle groups are harder to target and grow than others. The glutes being one and the main muscle group my clients say they have trouble with. Pre activation methods are a great way to isolate and fire up the muscle before starting compound movements such as deadlifts and squats. Pre exhaustion techniques with isolated exercises enhances the blood flow to the muscle you are wanting to work whilst making it easier for mind to muscle connec...tion. All in all this then aids with muscle growth I have uploaded a video which shows a quick circuit to do before any leg day to get your glutes fired up! Play around with your foot placement as pointing your toes outwards targets the glutes more, concentrate on squeezing them and using a band also helps. You can also do it after any session to really burn them out and fatigue them further! Try 2-3 rounds 20+ reps each. You can do this for any muscle group! Such as your chest- try activating the muscle first with the seated chest fly machine. And another might be quads- a very effective and easy exercise would be the seated leg extension to pre fatigue them. Give this method a go next time your wanting to really target a certain muscle group or if you have hit a plateau and need something new to try. And yeah I told my camera man to get my good angles but they obviously didn’t listen (hello double chin)