Nathan Brain | Fitness trainer

Nathan Brain

Phone: +61 422 237 266

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24.01.2022 As a coach, your approach to managing and supporting your clients goals must adapt as their goals do. If I had a coach in this photo back in 2016 I would have wanted accountability, discipline & someone to drive me to achieve all of my goals in the time frame I set. Now? Well I would want someone that understands that I don’t want to train 6 days per week anymore. Some days I don’t want to track calories or macros because I don’t have strict aesthetic goals. I train to be hea...lthy and fit, and honestly that’s about it. A good coach will adjust their approach to suit their clients needs over time, as their clients life and priorities change. Kids, new job, less time, other hobbies, all of these things pop up. The gym should find a place in a clients lifestyle. Your lifestyle shouldn’t have to adjust around the gym.

23.01.2022 #gymsaresafe #exerciseismedicine

21.01.2022 It’s finally happening! Common sense prevails

19.01.2022 ADVICE FOR PT’S Spend as much time upskilling your practical skills as you do on your business & sales skills. This was a huge regret of mine when I first started my career. I spent hours/days driving leads, thinking of promotions & working on my business systems. Don’t get me wrong, it’s necessary to a certain extent but should never outweigh the time you spend on your practical skills. ... Put as much money as you can afford into your practical education. Learn from people who have been there and done it longer and more successfully than you. Remember, your Cert IV is just your licence to start learning.

17.01.2022 PROGRESSION Now it goes without saying that when training in the gym, you should be searching for ways to find progression with every lift/exercise you do over a period of time. Commonly, this comes in the form of doing more reps, more sets or increasing the load. Following the above methods of progression will see you progress pretty nicely over time. In saying this, what happens when you hit that wall? People get stuck and don’t know where to go. ... Two forgotten methods of progression with ANY exercise are Range of Motion & Tempo. ROM - I guarantee when you’re reaching fatigue your Range it Motion suffers to get the last couple of reps done. Imagine being able to complete a set of 8 maintaining full ROM. That’s progress right? This would definitely provide more stimulus to the muscle taking it through its full range right? Tempo - You would certainly get more stimulus and adaptation from 3111 than 1111. Adjust the eccentric or concentric phase of each rep. Add a pause. More time under tension? Progression. Open your mind up to more ways to increase volume & you’ll begin breaking those little plateaus in no time.

17.01.2022 Just gonna leave this here....

13.01.2022 2020. One word to describe it? For me, that word is change. We’ve had to adapt to monumental change to survive. Some of us may have adjusted well and some poorly. The one thing that hasn’t changed though, is the need to prioritise your health and fitness. Whether that’s in a gym, outdoors or in your lounge room, movement is paramount to health. For those of you yet to get back into your pre-covid fitness routine, I feel you! It’s taken me 4 months to get there myself. This is just a message to let you know that even the ‘personal trainers’ struggle too. Stop beating yourself up - You’ll sort it all out when the time is right

12.01.2022 A meta-analysis found that participants who were sleep deprived (less than 7 hours of sleep a night) were more likely to eat in excess of their daily calorie target by 385 calories. How many hours do you get? It could mean the difference between complying to your nutritional goals or having a 'fuck it' day.

08.01.2022 Feeling a bit stiff and sore in the lower back and it’s deadlift day? Don’t be afraid to sub it out for these bad boys. After all, the thrust is a must.

07.01.2022 Ever tried to juggle too many things at once and fail at the majority of them? I’m sure you’ve heard of the phrase Jack of all trades, master of none. Your health and fitness can also be viewed as this initially when starting out or getting back into an exercise routine. You’re eager to crack on & get stuck in. You’re gonna immediately dive into a calorie deficit, train 5 days per week, sleep 8 hours a night & cut out alcohol all together. In theory, good plan. Practicall...y? There’s a high likelihood juggling all of those big changes will end in failure in at least one of them, if not more. Why not try making one change, mastering it and then adding the next. Week 1, you can try to track your food. Once you’re in routine with that, add in the training a couple of days a week,l the next week, then focus on your sleep when you’ve mastered the other two. See where I’m going? The ‘all in’ approach is ruining your compliance. Your life is long enough to spend a few months mastering each aspect of your health before jamming them all in your lifestyle. Unless they’re sausage dogs. You can never have too many of those

05.01.2022 I got to dive into my true passion again last week for our Cairns participants and share all cues on the deadlift. I can honestly say this is my favourite movement to present on as people are genuinely scared to do them. My 4 cues to create perfect technique and activation are: 1 Spread the floor - This exaggerates external rotation at the hip to activate the glutes. Pretend you're creating a crack between your feet (without them moving).... 2 Bend the bar / Lats into back pockets - This creates lat activation and scapula retraction to pre-fire the mid back. Pretend you are going to bend the barbell into an n shape. 3 Slack - By taking the slack out of the bar, it ensures the right muscles are active and creates the ideal starting position to avoid any 'yanking' of the bar. 4 Push the world away - This cue works well to ensure that instead of 'pulling' the bar off the ground, we are using leg drive to complete the movement. Pretend you're driving your legs through the floor. Happy deadlifting

04.01.2022 Just a reminder that gyms aren’t dirty and germ infested like the media makes them out to be. Continue to prioritise your health during this health pandemic. #GymsAreSafe #ExerciseIsMedicine

03.01.2022 The forgotten progression variable - Tempo. So many of us focus the majority of our time on lifting heavier or cramming in more volume into our workouts. What we know about this is that unless you're smart, you'll hit a wall. One of the best plateau busters can simply be manipulating exercise tempo. Turning your simple 1010 into 2010 can very easily double the time under tension, resulting in more metabolic stress ... See here my 3010 high bar squats with heels elevated. Excuse the baby weights. These sucked.

03.01.2022 After a social media hiatus (for good reason) I'm back baby! I'll be back posting as regularly as I can from this week, bringing you tips in all things self-development. Big announcement coming next week as well - I haven't taken on any new clients in over 4 years but I'll be opening up a very small amount of online coaching spots for the right people very soon so stay tuned

03.01.2022 A year full of purple with quality people. Bring on 2020!

02.01.2022 Want to blast your hamstrings? All you need is a towel. I was reluctant to share anything ‘home workout’ related because I don’t want to be seen as jumping on the social bandwagon but this is too good to not share. Place the towel under your feet, hips up and heels into the ground. Keep the hips off the ground for the duration as you slide your heels out and back. Enjoy the cramping sensation.