Nick Allen PT in Edgecliff, New South Wales, Australia | Personal coach

Nick Allen PT

Locality: Edgecliff, New South Wales, Australia

Phone: +61 410 289 063

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• Sport & recreation
• Gym/Physical fitness centre
• Personal coach
• Fitness trainer

19.01.2022 The boys working hard at strongman this morning.

17.01.2022 Nutrition Tip: How to make your own meal plan Two days ago, I said a good starting point for nutrition is making time and planning. Today I wanted to give you a basic outline of how to create a meal plan, which is one way to use your 5 minutes per day. You can definitely put more detail into this, but it is a great place to start if you've never written a meal plan for yourself before.... Here are some basic steps I use to create and plan MY meals. You can do this daily or at the start of the week. If you did it daily it should only take 5-10 minutes, weekly may take 30-40. Step 1: Look at your day/week and identify: - The times you can eat meals - Any days where you may need to buy food from the café or eat a meal out Step 2: On a piece of paper write out what you would consider a healthy meal plan (this could be for a day or week) - Include 5 different vegetables distributed throughout the meals per day - Include a protein source in each of the meals (meat, fish, legume, bean) - Include 1-2 pieces of fruit - Depending on how your body functions you can also include: o A few servings of starchy carbs o A few servings of healthy fats. o If you'd like some guidance on this, send me a message. Step 3: Include 1 meal or snack that you can look forward to each day. This can be: - A healthy meal you really enjoy (my preference) - A small piece of junk food (ideally no more than 20% of total calories for the day) - A glass of wine or a beer at night Step 4: Enter the meal plan into a calorie app. I use MyFitnessPal and check the total calories. You can use a website such as https://www.bodybuilding.com//macronutrients_calculator.htm to get a baseline of the calories you should eat per day. You should be within 5-10% of your total calories per day BONUS points if you can hit your macros too. Step 5: Adjust the plan based on the total calories and macros. - The easiest way to do this is to adjust portion sizes - Adding snacks or taking away snacks will help reduce or increase calories Step 6: Follow the plan. Be sure to buy any foods you need the night before or at the start of the week.

15.01.2022 Burn fat, build muscle and crack jokes at Modified Strongman this weekend. We’re back lifting and shifting weight at our new location in St Leonard’s/Crows Nest. If you’re after a fun workout to start your weekend off, come and give our modified strongman class a go. Class starts at 10am. The address is Level 2, 28 Clarke Street, Crows Nest.... The first session is free. Shoot me a message on 0410 289 063 or an email at [email protected] to get involved. See more

14.01.2022 Strongman is back agin this Saturday. Come build muscle, produce power, burn fat and look athletic. Starts at 10am. Level 2, 28 Clarke Street, Crows Nest.... Send us a direct message or text 0410 289 063 to get involved. See more

13.01.2022 Nutrition Tip - 3 Things to consider when you diet Nutrition Tip: Dieting is confusing. Most people I see (including myself) start with great intentions only to decide halfway through that they can't stick to the diet. Three things that will help with this are: i) Come up with a goal that excites you: A great technique for this is to write down your goal, then ask yourself 5 times 'why' this is important to you. This will help you get past the superficial "to be healthier an...d fitter" reasons and actually understand why it is you'd like to achieve your goal. ii) Create a habit based plan: Most goals are outcome-based (e.g. I will lose 5kgs). A better way to create your goals and plan is to think about the habits that you need to do to get your goal. E.g. I will train 4 times per week at the gym for an hour. I will eat a handful of vegetables with every meal. iii) Identify any obstacles you might have to achieving your goal. Once you have your goal and your plan, you should write out the things that can possibly get in the way. Think about one-offs (e.g. holidays, birthdays) and regular occurrences (e.g. Saturday drinking with the boys). Then look at this list and write out possible solutions to these obstacles. This is something I would suggest doing weekly as it can change.

13.01.2022 Nutrition Tip: Take 5 minutes every day to think about your nutrition Today, there are 5 000 diets telling you 10 000 differing and conflicting ideas about healthy nutrition. However, if you look at each diet they tend to have a few things in common though. One of them, which is undeniable, is taking time to think about your nutrition every day. If you'd like to get in better shape, you need to make the time to plan and contemplate your nutrition. Start with 5 mins of time ev...ery day. The time can be: - In the morning - At lunch time - In the evening - During a short break at work During the 5 mins you could: - Plan the next 24 hours of food - think about how you can make good food choices in each meal - Review the last 24 hours - How well did you eat? Where could you do better? - Prepare your lunch or snacks for the day (this could take a little longer then 5 mins. This is a habit you could do for the rest of your life and it doesn't take too much energy.

09.01.2022 The majority of people approach personal trainers (myself included) wanting to lose weight, tone up, or gain muscle. The measurement of this is fairly simple. We can use bodyfat measurements, the scale and the tape measure to see the changes and make sure you are heading in the right direction. However, what more often than not impresses people are the improvements they see in their mood, energy levels, confidence and general strength. These aren’t as easily quantifiable and... aren’t really as ‘sexy’ as body composition changes but they are worth tracking and taking notice of too. If you are struggling to motivate yourself to exercise and eat better, think about the added benefits that can be had from making changes to these areas. Sometimes focusing on these will give you more motivation to start than simply wanting to look better. Take time to plan out simple changes you can make to your routine that will help put you in a better mood, give you more energy, feel more confident, and look and feel stronger in your day to day life.

07.01.2022 - A BIG ANNOUNCEMENT and BIG OFFER - We have moved! We are now operating out of a Private Gym in St Leonards (which is also super close to Crows Nest). The new home of Big Picture Performance is @dchealthperformance ... This means we have access to a fantastic private facility that includes hundreds of pieces of equipment, in-house body-fat testing and individualised assessment and goal setting rooms. BUT we will still be offering the same great service that has been helping people get lean and create healthy habits. We’ll continue to make the process of getting fit and healthy a simple achievable task. An introductory offer, we’re now two complimentary sessions - where we will show you exactly what is possible to achieve your goals. In the sessions we will: Map out exactly how to achieve your goals Measure your body fat on the state of the art In-Body scanner Take you through a movement quality assessment to tailor your program exactly for you. Guide you on what the best program is for you and your goals Coach you through an example program based on these assessments that will allow you to confidently head towards your goals. Send a message through the page if you would like to take us up on the offer.

05.01.2022 START FAST to Improve Adherance Do you struggle to maintain a good diet and exercise program? Often we are told that small changes in nutrition and exercise are easier to maintain and continue. ... I’ve said this to clients on many occasions, however, research has recently suggested that greater initial weight loss is associated with long-term success in weight loss management (1,2). And to be honest, this correlates with my experience as a trainer, people who start fast, tend to get better results and keep the weight off for longer than people who make small changes. This has some obvious real-life implications. Instead of trying to make small changes, start with a strong initial plan. This should include: - A calorie deficit - A moderately high intake of protein (aim for 1-2 portions of protein per meal) - Three or more dedicated gym sessions (where you work hard) - A daily activity plan (how you will increase your activity daily, think increasing daily steps) - A set of behaviours to adhere too The initial results you see should motivate you to continue to the positive changes. That said, I would then also have factored into this a long-term plan. This would include, a realistic outline of the changes you would like to keep long-term AND what you would do if an unexpected event came up and you couldn’t adhere to the new changes for a few weeks. If you'd like some help with finding the right calorie deficit for you and the right training program, please write me a message on this page or email [email protected] 1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3780395/ 2. https://www.ncbi.nlm.nih.gov/pubmed/19828901