Nick Arace Fitness in Gold Coast, Queensland | Personal coach

Nick Arace Fitness

Locality: Gold Coast, Queensland

Phone: +61 432 855 366

Add/Update information

Reviews

Tags

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

24.01.2022 The Gym is for weights, outdoors is for cardio and steps Like if you agree

23.01.2022 Be stronger than your excuses

23.01.2022 CLIENT SPOTLIGHT Massive effort from my client Brendon Super proud of this dude, mans got such a positive attitude, always willing to work hard, learn and go that extra mile We’re not done with our transformation yet this is just an update Can’t wait to see what this legend can do with even more time up his sleeve ... If you have a fitness goal and want some tips or help click the link below to chat with me directly so I can help No emails, no phone numbers, no pressure, just a casual chat about what you can do to speed things up https://m.me/NickAraceFitness?ref=w11018260

23.01.2022 SWIPE ACROSS TO SEE WHAT I EAT TO LOSE FAT These are the meals I’m currently eating to help me lose bodyfat every week Currently losing about 400g a week and strength is skyrocketing ... The point of this isn’t to tell you: what you should be eating... or what I eat... or what’s best.... It’s to illustrate that there are no good or bad foods only good and bad amounts when eating to reach specific goals The best diet is the one you can stick to, so you might as well eat the foods you like If you want to know a bit more about how you can lose weight eating foods you love, send me a message I’d love to have a chat and help @ Gold Coast, Queensland See more

22.01.2022 What do you need to get results like this? I’ll have to provide proper context here so I don’t have people coming after me with pitchforks and torches ... Very often I’ll speak to people who are trying their best but can’t seem to get results... some typical responses are I’m eating healthy I’m skipping breakfast I’m going for walks Now don’t get me wrong, these are FANTASTIC steps in the right direction and I have unlimited respect for anyone that backs themself enough to do them And they’ll also work REALLY WELL for some people who have a lot of body fat to lose But when we’re talking about getting lean... flat stomach lean... shirt off with confidence lean... eating healthy doesn’t really cut it And I’m not going to bore you with a novel on everything you need, if you’re interested you can message me and I’ll help but I will give you the basics that you MUST HAVE Minimum 8 weeks (longer is better) Calorie & macro controlled nutrition Training plan with progressive overload Progress tracking and adjustments I’m sorry I couldn’t give you a fat burner or The 5 secrets to 6 pack abs My answer is boring, but it works, every day of the week for every body Knowledge is power See more

22.01.2022 Client Spotlight! Amazing transformation from my man Steve Probably one of the hardest training guys I’ve ever met Too often this week I’ve heard people say to me yeah I really want to change but nows not a good time... Without sounding like a dick... there’s never going to be a perfect time to start, something will always be in the way, things will always pop up The difference between people who get results and people who don’t is caring more about improving than making excuses as to why you can’t do something Lesson of the day, be a go getter, action taking machine like Steve and be in control of your life See more

22.01.2022 I’ve always found that most people feel compelled to look after, support and protect the people in their close circle, which is an amazing thing when you really think about it Through my job I speak to hundreddddsss of people and sometimes I’ll speak to people who are SO unhappy, borderline depressed with their lives because they haven’t spent any time or energy on themselves, they always put everyone else first This is a very honourable and selfless thing to do but ...imagine how much more they could help the people in their circle if they were happier, more confident and healthier. I dare say they could help their friends and family even more no? Definitely help others when you can and be selfless. But if you’re truly unhappy with your life, pretty soon you won’t be much help to anyone Love yourself first See more

21.01.2022 DUMBBELLS ONLY SHOULDERS AND ARMS What muscle groups or exercises do you want to see next!? Ran through a pretty shoulders and arms workout yesterday with just my dumbbells at home... Shorter rest times Higher Reps More Sets 1BICEP CURLS 2HAMMER CURLS 3TRICEP KICKBACKS 4OVERHEAD EXTENSIONS 5LATERAL RAISES 6SHOULDER PRESS 4 Sets of every exercise 12 to 15 reps per set 60 seconds break between sets See more

21.01.2022 ’ ’ ? Having just had my appendix removed my main goal right now is to work on my health by eating more than normal amounts of nutritious foods as my body heals But also keeping up my daily steps and lifting really light weights so I’m primed and ready to lift heavy again once I’m fully healed

20.01.2022 Okay so before anyone comments on the non-spherical shape of my protein balls, I may or may not have gone rogue and added more water than the instructions said to Pro tip... just do what the recipe says so the consistency is perfect it’s literally just powder and water so I’m slightly embarrassed that I messed it up haha anyway, they’re delicious and high in protein so a super easy, affordable, delicious snack ... So if you’re like me and have zero cooking skills but want to make some delicious protein balls, @vpa_australia has you covered See more

20.01.2022 My boy Ben just finished his 12 week bulk 6.5kg gained Strongest he’s ever been... Habits around dieting and training perfected I’m so overwhelmingly impressed with how well you’ve done mate Never a single complaint, just straight hustle and grind towards a single goal You’ve nailed this bulk, I’m super keen to see what you can do on a cut I’ve still got a few spots left for online coaching so whether you’re goal is fat loss or muscle gain, it’s worth sending me a DM to chat about your goal and how I can help See more

20.01.2022 Been absolutely loving this Pro-Treat from @evolve_nutrition_ as a night time desert + protein hit 22g Protein Takes 30 seconds to make Delicious... Saves me reaching for ice cream or chocolate at night and helps me reach my macro targets for the day Huge fan, can’t wait to try the Banana flavour next See more

19.01.2022 Feel free to add anything else you think helps relieve stress in the comments I’d love to hear it I think it would be a bit disrespectful to tell people not to stress with everything that’s going on, that’s not what I’m doing, but especially in this horrible situation we’re in, we should try our best to minimise as much stress as we can ... My goal here is just to help at least 1 person reduce their stress just a little bit And if I can do anything to help anyone, please just ask, I’m glued to my phone and always reply to everyone These may seem obvious but they’re a good reminder in case we’re forgetting to prioritise them 1 LOTS OF SLEEP Sleep is everything Adults live and breathe off coffee because most of us don’t get enough of it. As relaxing as it may be to veg out on the couch at night, I promise you’ll be much better off spending some of that time going to bed earlier and fully resting your body and mind 2 LOTS OF HEALTHY FOOD Who’s heard that cars run better on premium fuel than that cheap ethanol stuff? Humans are the same, if you feed your body crap, you’ll physically feel like crap, then you’ll emotionally feel like crap... load up on the good stuff to feel good 3 LOTS OF ACHIEVEMENT Who doesn’t feel amazing when they achieve something? No matter what it is... you built a flat pack, you beat a level in a game, you helped someone Humans NEED to be challenged, we’re competitive creatures, fuel your mind by winning at something as often as possible 4 LOTS OF EXERCISE You knew it was coming EVERYONE feels better when they’ve exercised Your blood is warm and moving, your muscles are pumped, you’ve burnt calories and improved your strength and/or fitness. The more you move the better you’ll feel, I promise See more

19.01.2022 I’ve been in such a great routine lately One super important part of my routine is keeping my protein high enough to maximise muscle growth So I’ve been having a scoop of @evolve_nutrition_ WPI as soon as I wake up and again right before bed ... 70g of protein done and dusted

19.01.2022 Transformation So proud of my boy John on his recent body transformation Truly a testament to what can be accomplished when you combine result driven factors ... Hard work Correct nutrition Resistance training Transforming your body definitely isn’t easy... but is achievable, rewarding and empowering If you’re interested in finishing off the year in the best shape of your life, message me know and I’ll help as much as I can See more

18.01.2022 If you’re a terrible chef like me and can’t cook delicious things... @vpa_australia has you covered with their protein ball powder It’s literally fool proof and so delicious

18.01.2022 Like with most things in life opinionated statements depend on the specific individual I’m certain there’s many people that find training more difficult than dieting, however with that being said the majority of people do struggle with nutrition because it’s something we have to do more often and it’s more complicated than training So I’ll drop a few key tips below to help out ... Eat foods you enjoy in the right amounts Focus mainly on calories and protein Eat 80% healthy foods and 20% fun foods Everyday is a new day, don’t obsess about fixing binges Eat protein in most/all meals through the day Carbs give you more energy. Period. And who doesn’t want more energy? There’s a million more tips I could drop but that’ll do for now If you have any questions or want some personal help just shoot me a message See more

17.01.2022 ANOTHER DELICIOUS MEAL FROM MY ONLINE PROGRAM VEGETARIAN EGG AND QUINOA BOWL This is a super quick meal to make, with a nice spread of all 3 macronutrients You can lower the amount of quinoa for less fat if you like ... 2 Whole Eggs 100g Chickpeas 60g Quinoa 50g Mixed Salad Calories = 450 Protein = 30g Fats = 15g Carbs = 50g See more

17.01.2022 I just put together a super basic meal plan that anyone can do to help drop a bit of body fat and feel 10x healthier If you want a free copy or even just to get some easy, healthy meal ideas for yourself just comment below and I will send it over!

17.01.2022 Progress not perfection

16.01.2022 I hope everyone’s having an incredible week so far

16.01.2022 If there was ever a time in our lives to be FITTER HEALTHIER STRONGER ... It’s now I’m not saying eating healthy makes you immune to viruses... I’m not saying having muscle makes you immune to diseases... But it certainly doesn’t hurt! We’ve known for decades, centuries even... that eating healthier and exercising more helps us fight illness And don’t even get me started on the mental/emotional/psychological benefits of eating better and moving more If you’re struggling to train without a gym and eating healthy with our supermarkets bare... PLEASE do yourself a favour and ask me how I can help you I’m on my phone about 14 hours a day I’ll see your message, message me now and I’ll hook you up with either some solid, actionable advice, or some customised plans to help you get through this See more

15.01.2022 I take @evolve_nutrition_ protein to grow And Little Carl is on the puppy biscuits for his gains Might sneak him some protein when he’s old enough to hit the weights

15.01.2022 I dieted all week, how come I’m not losing weight? You can’t trick your body it knows how much you’re eating, even if you don’t... ... It was just a couple wins It was just a small burger It was just a few snacks All those little extras add up to your total WEEKLY intake, it doesn’t matter if you have 5 or 6 good days... ALL your days need to be on point or close to your goal calorie intake To be completely clear... I’m the last person who would be against burgers I’m speaking only in the context of reaching a specific goal in a specific time frame. If you want to enjoy a burger, go nuts whats life without burgers As you can see from the graph though, your higher weekend intake can push up your entire WEEKLY AVERAGE So if you lose weight on 1700 calories, but your weekend antics push your total week average up to 2100 by having a couple 3000 days, you’re eating too much ON AVERAGE to reach your goals See more

15.01.2022 ANOTHER DELICIOUS MEAL FROM MY ONLINE PROGRAM LOW CALORIE EGG & PUMPKIN BOWL Okay guys here’s a SUPER quick, SUPER low calorie and SUPER filling one you can have at any time of the day If you wanted more carbs you can use sweet potato instead of pumpkin ... 2 Whole Eggs 150g Pumpkin 50g Avocado 50g Mixed Salad Calories = 300 Protein = 20g Fats = 20g Carbs = 10g See more

14.01.2022 Weight loss is tricky business, especially if you’re just looking at scale weight You’ll never lose a good or similar amounts of weight everyday for as long as you want... the graph on the left is a fantasy... There’s many ups and downs, hiccups and hurdles, gains and losses BUT! With patience, confidence and solid game plan, everyone can achieve the outcome they desire as long as they never give up and trust the process See more

14.01.2022 Lately we have been obsessed with iced coffees and beach walks Best fitness tip... Get outside and active with your loved ones @ Gold Coast, Queensland

13.01.2022 My Client Corey just finished his 12 week body transformation What’s amazing about this transformation besides the very obvious visual change is that Corey works FIFO and trains in his garage ... Living proof that anyone, in any situation, with the right work ethic and tools can get the results they desire Super proud of you mate it’s been a pleasure I’ve still got a few spots left for online coaching so whether you’re goal is fat loss or muscle gain, it’s worth sending me a DM to chat about your goal and how I can help See more

13.01.2022 I am just so so so so proud of my girl @joannelouise_94 with her transformation Joanne just finished my 12 week body transformation and did my program EXACTLY what it was designed for ... It obviously transformed her It made her FEEL amazing, healthy, mobile It taught her how to transform on her own As sad as I am to say goodbye to Joanne I’m so happy that she has learned all she needs to know and feels confident to control all her macros and food and training by herself for the rest of her life That’s the major win here See more

13.01.2022 Yeah so if our gyms could open again soon that would be real nice #KThanksBye When it’s safe obviously Let me know in the comments what muscle you miss training the most! Mine is chest

13.01.2022 Incredible result from my client @nick we had 12 weeks to get him this lean and we did it in 7 so we’re switching to a reverse diet and bulk with our remaining weeks Nick’s probably one of the most diligent clients I’ve ever had, not a single complaint, never missed a check in, perfect diet, did every workout, I’m not surprised we finished so far ahead of schedule ... I’ve still got a few spots left for online coaching so whether you’re goal is fat loss or muscle gain, it’s worth sending me a DM to chat about your goal and how I can help Click below to chat https://m.me/NickAraceFitness?ref=w11018260

12.01.2022 Tag someone who needs to hear this

12.01.2022 ANOTHER DELICIOUS MEAL FROM MY ONLINE PROGRAM SIMPLE CHICKEN SALAD This is a super quick meal to make, insanely high in protein and low in carbs You can lower the amount of avocado for less fat if you like ... 200g Chicken Breast 70g Avocado 50g Mixed Salad 2 Whole Eggs Calories = 500 Protein = 60g Fats = 28g Carbs = 2g

11.01.2022 Incredible result from my client Daniel over the last 12 weeks This is a special transformation because he didn’t do a single gym session From start to finish completely done AT HOME WITH RESISTANCE BANDS ... So if anyone tells you you can’t get in shape with resistance bands at home, just show them this weapon I’ve still got a few spots left for online coaching so whether you’re goal is fat loss or muscle gain, it’s worth sending me a DM to chat about your goal and how I can help

11.01.2022 ANOTHER DELICIOUS MEAL FROM MY ONLINE PROGRAM I’ve been having a bigger version of these everyday lately but here’s the suuuper easy 3 ingredient recipe for these delicious protein pancakes ... 2 Whole Eggs 120g Banana 1 Scoop VPA Banana Protein Calories = 350 Protein = 40g Fats = 10g Carbs = 25g See more

10.01.2022 Don’t let the obstacles put in your way keep you down, use them to grow, improve, evolve so you can be better equipped to handle them if they happen again Comment below what obstacle you’re overcoming this week

10.01.2022 Pretty sure most people are training at home now and I’ve seen some mixed emotions about it, some love it, some hate it So I thought I’d cover some of the benefits and advantages of training at home instead of the gym to help get more people on board with it ... 1 TIME EFFICIENT With zero travel time you will have either more time to do more with your day or more time to train for longer 2 LESS DISTRACTIONS Presumably you’ll be training on your own so there won’t be any 10 minute mid set conversations with your friends and acquaintances at the gym cooling you down and stealing your gains 3 DIFFERENT MUSCLE FIBRES I’m sure we all know by now that lifting heavy within a moderate rep range is ideal for muscle growth. But that doesn’t mean that muscle growth can’t also be achieved with different loads and rep ranges. It’s a great opportunity while you have less weight at your disposal to delve into some higher rep workouts and squeeze some gains out of those muscle fibres 4 FITNESS Because exercise selection and load is limited at home it’s also a great opportunity to work on your cardiovascular fitness. Taking advantage of that now will serve you well when the gyms open back up in that you’ll be able to train more intensely without getting gassed 5 RECOVERY You should be deloading and recovering all year but we don’t always do that do we So using these lighter weights for a period of time will allow your Central Nervous System and muscles to more efficiently recover from accumulated fatigue 6 CONFIDENCE Because you’re at home... you can wear whatever you like! It’s a great chance to train in gym wear you normally wouldn’t wear in public to build your confidence in wearing them. It’s also a good chance to film your workouts for technique correction or content if you’re a PT/Coach See more

10.01.2022 What are the best supplements to take? It should come as no surprise that proper nutrition and training will always yield more results than any supplement I mean it is kinda in the name itself they supplement your already amazing diet and training ... There are HEAPS! Of supplements out there, but which ones are actually worth your time?? These are my 3 favourites that I have taken almost every day for nearly 10 years PROTEIN Makes it really simple, easy and convenient to consume more daily protein for muscle development CREATINE Improves strength, endurance and training performance PRE-WORKOUT On occasion the caffeine can be really useful to improve training performance And for years I’ve been exclusively using supplements from @vpa_australia check them out you won’t be disappointed See more

09.01.2022 Update Just wanted to quickly extend an enourmous thank you to all the messages I’ve recieved this week, it’s a really amazing feeling to see how many people care about you, I’ve never felt so blessed I just had a standard appendix surgery so nothing truly devastating, there were a couple complications after it but everything is fine now ... I just felt this was a good opportunity to reflect on some of my thoughts as I lie here essentially immobile As someone who exercises 2-3 hours a day 6 days a week it’s a pretty massive change in lifestyle to now be lying down for 90% of the day while I recover. Just speaking for myself it’s allowed me to realise how much I take for granted when I’m at optimal health All the sets I didn’t max out on, all the steps I didn’t do, all the workouts a half assed. Now that I can’t do them I want to do to them more than ever Its only a 6 week recovery for me but I’m more excited than ever to get back into training and be the very best I can be In the meantime I’ll use all this extra time to give extra attention to my clients, as well as up skilling and improving my own knowledge so I can help more people more effectively forever I hope everyone’s having an amazing day, staying safe and enjoying their good health, don’t take it for granted because you never know when you could lose it Also want to give an overwhelming thank you to my beautiful partner @meegle.b for looking after me so much, I couldn’t be in better hands See more

09.01.2022 Super grateful that so many people put their faith in me to help them become stronger, healthier and fitter while doing what I love most #Fitness #NewWhip #Mustang

09.01.2022 CLIENT SPOTLIGHT So proud of my boy Tristan on his 12 week transformation I’ll often speak to people who are eating healthy but not seeing many results ... Context is SO important here, obviously it goes without saying that we always want to eat healthy. But in the scenario of changing your body shape (losing fat and building muscle) even the healthiest of diets won’t work if your energy balance isn’t correct Knowing, tracking and controlling your calorie intake (and macronutrients) from your food and consistently training will transform your physique faster than you could ever imagine. This is what I help my clients do and learn If you have a fitness goal and want some tips or help click the link below to chat with me directly so I can help No emails, no phone numbers, no pressure, just a casual chat about what you can do to speed things up https://m.me/NickAraceFitness?ref=w11018260

08.01.2022 You can have excuses or you can have results My normal daily steps are about 8,000... if I’m really trying I’ll shoot for 10,000 I know some people do this many steps at work everyday but for me it’s more than double what I normally do... Yesterday I thought to myself I wonder if I could double that I thought it would be impossible because we’re in isolation, but gave it a crack anyway I walked around the house I walked up and down the fire escape I walked on the spot I did go for a quick socially distanced jog as well if I’m being honest This post isn’t to show off, it’s to inspire anyone that thinks they can’t achieve the things they want We’re all going through such a hard time at the moment but if we try our best and believe in ourselves in some areas, especially our health and fitness, we can still achieve amazing things Back yourself, believe in yourself, you’re better and stronger than you know See more

07.01.2022 No one can be certain how long this isolation will last... but one thing is certain... I’ll be in the best shape of my life when it’s over 55kg Bar 30kg Weight Vest 4 Mini Bands... 1 Resistance Band No excuses Ps. Please don’t copy this See more

07.01.2022 *Not an instructional video, watch till the end with the sound on * I learnt 2 things today... 1 This is why I test and film every exercise for my clients first 2 I think online coaching deserve some hazard pay

06.01.2022 Never go anywhere without the best @evolve_nutrition_ keeping me in check Had such a great time last week in Bondi Sydney, I struggle to get enough protein in when I travel so bringing my Evolve Protein with me and having a couple shakes a day helps me maintain and still grow muscle even on holidays

05.01.2022 Loved shooting this workout with the @vpa_australia team and I still always train hard in their gear Speaking of, VPA is having and insane 40% off all their clothing at the moment 40% That’s basically free ... I’ll definitely be getting some more now that I’m back in the gyms training hard again Make sure you use the Coupon code WEARIT40 to drop the price down #InMyEssential See more

04.01.2022 For some reason I’ve been getting a lot of questions from guys asking how to bulk up which I love because it’s usually always fat loss haha so it’s great to see people wanting to pack on size So I was limited to what I could put in the image so I’ll explain in more context here ... The biggest issue I find with people struggling to bulk is that they get full too quickly and can’t eat more, to consume more calories, to then grow... you HAVE TO eat more calorie dense foods, this comprehensive list will help Ps. I chose chose normal serving size examples... you can have more or less of any of these foods (ideally more) 1 CONDIMENTS I chose honey because it’s one of the most dense condiments but you can also have other sauces and spreads that are very calorically dense. Peanut butter is great example of a super calorie dense condiment/spread 2 FATTY MEATS I personally just love salmon, but any fatty meat is great, it’s not that chicken breast and tuna are bad... but lamb, chicken thigh, fattier cuts of steak will help get more fats and calories in for the same volume of food 3 NUTS Almonds are a great staple and pack a huge amount of calories for such a tiny volume. Peanuts, walnuts, hazelnuts, any nuts will work equally as well 4 DEXTROSE Dextrose or Maltodextrin are really great carb supplements you can add into your shakes, smoothies, oats etc to drive that carb intake up and avoid fullness and bloating 5 DRIED FRUITS Dried fruits are a game changer! Because all the water is taken out the volume is low while keeping the calories high. Sultanas, prunes, banana chips are all excellent choices as well 6 RICE We can’t skip rice! It’s not that rice is super calorie dense like the other foods on this list but it’s just so insanely cheap and versatile, you can have rice or pasta in nearly any meal and it will taste good and not break your bank. Oats are also fantastic as well See more

03.01.2022 Note to self... take photos before training so your clothes aren’t sweaty

02.01.2022 Sick training edit from my man @toops.tee - Training is as necessary for me as breathing! I love everything about it, if I could train 24 hours a day, I would

02.01.2022 Dropping body isn’t rocket science, it’s a super achievable process for someone who has a customized game plan with Foods they love Exercises they enjoy Plans that fit their lifestyle ... You don’t need fancy Organic paleo vegan gluten free food Obscure banded triple set workouts 27 different supplements a day Just focus on the basics that give insane results and you’ll always win Calorie control Consistent resistance training Constant monitoring & tweaking of plans This is simple stuff guys, if you want to drop some fat or build some muscle, shoot me a message now, don’t wait, do it now and I’ll help you transform it doesn’t hurt or cost anything to just a couple questions See more

02.01.2022 Perhaps the most efficient method of growing muscle there is if you’re not doing this... START! To put it really simply, it essentially just means get stronger Which a lot of people do accidentally, but when you attack this principle with specific force... the results are mind blowing... Our muscles grow by being micro-torn under stress and then grow back bigger and stronger with rest/protein/calories So, if you want bigger muscles you need to continually break down and recover your muscle fibres over time. However the more often you do this the stronger you get... so as you gain more strength you must also increase the amount of stress placed on your muscles This can be done in a variety of different ways, most commonly it’s done by adding more weight to your exercises (load) but there are other ways as well More reps More sets More time under tension More intensity So when you’re training make sure you’re taking notes of what you’re doing, how much you’re lifting and always strive to do more each time so you can continually increase strength and muscle size See more

02.01.2022 Biggest tip I can give anyone to excel in any area of life...? BE CONSISTENT

01.01.2022 For those of you that saw my story today you’ll know I’ve started a strength building phase today Made up predominantly but not exclusively compound lifts, as I contemplated my sadness of not being able to curl for the next few months I made the executive decision to have isolation sessions thrown in for shits and gigs And for those of you that don’t care about my ramblings here’s a video of some spider curls ... FYI great exercise you should definitely do them the squeeze is next level See more

01.01.2022 Doing something is better than nothing I see so often people planning Their perfect diet Their perfect training split ... Their perfect morning routine And they plan for 6 months and get in even worse shape than when they had idea Start now Figure the rest out as you go See more