Onus Health and Performance in Randwick, New South Wales, Australia | Coach

Onus Health and Performance

Locality: Randwick, New South Wales, Australia

Address: Fitness First, 73 Belmore Road 2031 Randwick, NSW, Australia

Website: http://www.onus.coach

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24.01.2022 ... I hear that all the time from people who have no idea about the sport, or are semi-educated when it comes to nutrition. Well guess what Do you think running an Ironman is healthy? Playing Footy? MMA? Climbing Mt. Everest? Powerlifting? Netball? Dancing? I think you get the picture. Stepping on stage is a Sport. Yes, it requires nutritional manipulation in order to achieve a lower body fat percentage and has its own unique challenges, just like any other sport. (Physiological). But its transient. Its short-term. A prep may be anywhere from 8-24 weeks, ideally the longer the better, however only about 30-60% of that entire duration is spent in a stressful hypo-caloric state. What people dont realise however, is even though there may be negative hormonal ramifications and associated symptoms of being in this dieted state, it is only DURING this period that the individual exposes their body to this stress. After competition, once calories are normalised and a reverse protocol has been initiated, all biomarkers (T3/T4/rT3, GH, Androgens, SHBG, Leptin, Grehlin etc.) return back to baseline and symptoms dissipate. However, that individual walks away with a wealth of experience and knowledge. I need to look at some long term epidemiological studies, but anecdotally, repeat athletes tend to be able to maintain healthy biomarkers at lower body fat percentages as they become more adept at their sport. Meaning they can get leaner, and more conditioned whilst eating more food. They essentially become the opposite of obese. Which means, in the grand scheme of things, long term, this sport will bulletproof an individual from metabolic and other non-communicable diseases that the rest of the so-called healthy non-competitors will be more susceptible to. P.S. - Of course, theres negligent Coaches out there who give the sport a bad name. But educate yourself, and dont hate on the game, hate the player. #sydneycontestprep #icnnsw #icompetenatural #clinicalnutritionist #sportsnutritionist #contestprepcoach

23.01.2022 Im back.... First post In a while. I made this intro the day before I got sick for the second time this year. Ontop of that bullshit, a whole bunch of personal stuff re-surfaced/occurred, and I was actually steeped in depression. It totally kicked my ass to the curb. I enjoyed the curb though. It gave me a chance to take a step back from my business, my goals, dreams and aspirations. A break from myself. And ask myself, after being in the industry for what is my 13th year next year, Is this what I want to do for the next decade?. I was at a point in my life I guess you could call a mid life Hiatus as opposed to crisis. After 6 long shitty weeks, 4 days before my 31st Birthday, Ive finally decided to commit myself 100% to Onus. Thats all I have to say. Time for a new chapter. See more

23.01.2022 I meet a lot of trainers and upcoming Coaches in the industry.... Often times, they ask me if I could recommend a good course, or certification so they can upskill. Of course, I give them recommendations. But, in the back of my mind, Im always thinkingYou should just work with me or find an established, reputable Coach to work with Courses and certifications are great, dont get me wrong. I whole-heartedly believe theyre important, however the biggest leaps and bounds Ive made as a Coach and as an Athlete, was working with who I consider, two of the best Coaches in the country, Rawdon Dubois and Brandon Kempter. Ive done a season with both of them. I worked with @theduboismethod for around 6-months, where he basically introduced me into this wild world of Contest Preparation and Body Composition. Totally shifted my perceptions of the industry and my career path whilst accelerating my development as a fitness professional. Light years worth of development. Without a doubt I would not be where I am today had it not been for Rawdon. I then prepped myself for around two stage presentations (Was terrible to say the least, but experience garnered none the less). Then, I decided to work with @brandonkempter, who I worked with for around 2 years and am still working with at present. Two totally different approaches and methodologies. Both Coaches are amazing at what they do and their results speak for themselves. So if youre new in this industry, and you want to go places, get out of your comfort zone and invest in a Coach. You wont regret it. #icnnsw #icnqld #icompetenatural #sydneypersonaltrainer #sydneynutritionist #contestprephacks #peakphysique @ Fitness First Australia

23.01.2022 You know whats better than being in off-season? Being in off-season with your brother! ... Now, Im pretty damn fortunate that my brother @chris.onus loves what I love. Makes it that much easier. But, guess what...It doesnt have to be your brother, or your sister. It could be your partner, mate, BFF, a fellow athlete, a co-worker, client or just another member at your gym. Find someone with a similar goal and passion to you, and it will make the whole process that much easier. A bit of friendly competition goes a long way! My brother wont be competing the same time as me though. He wants at least 3 years in the off-season to make some serious gains. Anyways, back to assembling IKEA furniture so I have a film friendly environment to pump out some serious content. #brothers #titanfitness #swolemate #offseason #gaintrain #gymselfie See more

23.01.2022 - . Hey Guys!... Here's some footage from a competition my brother and I did last year with Natural Bodybuilding Australia (NBA). Some of you have never seen us on stage before, so now's your chance, haha. Originally we were going to just spectate, but figured since we were in shape wed just compete. YOLO. I actually got really run down with a chest infection 4 days out from the show, but it was still a great experience! Massive thanks to @nbaaustralia_official for hosting the show and @theartwork01 for doing our tans. PT.1 is now live, and ready for viewing! #naturalbodybuilding #NBA See more

22.01.2022 You may have heard about the TGA cracking down on the sports supplement industry here in Australia. ... Just shedding some light on the topic as its actually brilliant and something Ive been wanting to see for looooooong time. Long story short, its for your benefit. Too many times, I see people purchasing these garbage products hoping that its going to do XYZ and maybe the whole fricking alphabet for them, but all theyre really doing is pissing their money down the drain. The only reason I may not say anything is because of the beneficial, psychological aspect of them going about purchasing and using said supplement. The Placebo Effect compounded with the Power of Intention. If my client is investing time and money into their Health and Performance, and theyre consolidating that with the action of consuming the so called supplement along with the underlying intention of achieving said outcomes, then thats fucking brilliant for me and only makes my job easier. The Art of Coaching 101. The flip side to that is sometimes they pay way more credit towards the supplement then they should be and it creates an unhealthy dependency, but thats a topic for another day. But yes! All you need to know is, is that governing body for Therapeutic Goods here in Australia, which is funded by your tax payer dollars, is finally cracking down on shit products that are infiltrating the market. Some of these products may either be hazardous to your health, make outlandish claims that are not backed up by significant evidence, or do not actually contain the advertised amount of the active ingredient. Thats just a few of the things that are going to be regulated. The only people kicking up a stink about this are the supplement companies, and the supplement stores. The people who make bank from selling shit products. Now of course, there are some great sport supplement companies and stores out there who are going to be placed in an inconvenient position, and I do empathise for them. However, this reform is for the greater good. - (CONTINUED IN COMMENTS) See more

22.01.2022 If you cant take the heat, stay out the kitchen.... Working with contest prep athletes is no easy feat. Especially first time competitors. It is can be a very stressful experience to say the least. Especially when youre running behind and your timeline starts getting shorter and shorter as competition draws closer and closer. People really dont realise just what it takes to achieve a contest prep physique. Coaches included. My prior self included. But, we live and we learn, and we take that valuable experience and knowledge and implement it to create better outcomes. Time is your greatest asset. Give yourself as much time as you possibly can. As a Coach, dont be afraid to say Nah, fuck that...Thats not enough time. And No, youre not going to go on a holiday at 12-16 weeks out. As an athlete, dont be afraid to push back a season...Delay that short term gratification, and choose a comp that will allow you to pace yourself and actually enjoy the process. Unless you like the mad dash and sub-optimal outcomes of course... Thankfully Im finally at that point where I have repeat athletes and it gets a hell of a lot easier. Crazy that, isnt it? We missed the mark with Ged pictured above. Multitude of reasons Im happy to go into at a later date, but long story short, were going to smash Season A next year! #icnnsw #icompetenatural #respecttheprocess #slowandsteady #clinicalnutritionist #sydneypersonaltrainer #transformationtips #sydneynutritionist See more

21.01.2022 Yo everybody! Hope you've all been keeping well during these trivial times.... I've finally stopped being a drop kick and started working on something I've been wanting to work on for last 5-6 years. Procrastination is my forte I guess. But yes, after working in the industry for 13 years, I've finally decided to transition to YouTube full-time. If you could like, subscribe and share the videos, that would be much appreciated as I try to get the channel off the floor. If there's any topics or areas that you'd like covered in video format, please let me know. Thanks guys! First 100 subscribers will be recorded in an excel spreadsheet to be given a thank you gift once the channel hits 1000. Be sure to write your name down in the comments below or send me a DM so I can take note and thank you personally! The link to my channel is in my Bio! #icnnsw #naturalbodybuilding #sydneyyoutuber #healthandperformance #procrastinator See more

20.01.2022 ! ... Hey guys! Just letting you know a good friend, industry legend and colleague of mine @jes_murphy is going to be running a Comp Prep workshop. Make sure to check out her IG Page @jm_fitness_page for all the information as well as registration details. Ill be popping along to assist with any questions and to assist with mens posing! So if youre interested in competing, or are competing soon, especially if youre a first timer, come on down! One thing I love about this sport is the community aspect and the opportunity to network with like minded, positive go getters! For more information, either contact Jes or myself. @icn_nsw #icnnsw #icnworldwide #comppreplife #contestprep #mensposing @ Fitness First Australia See more

20.01.2022 - 2019 1 ... Alright! So, I've finally got around to editing some of the footage from last year. I've already made a few, so I'll release one a day for next few days. This was from last year Season A at Fitness Expo, ICN State Titles. Day 1. I'll share Day 2 tomorrow. Physique competitions most likely don't appeal to most of you but some of you will probably be interested as to what I actually do as a Contest Prep Coach, dialling in athletes for the stage, and supporting them and encouraging them on the day. Editing these videos has me super pumped for Season B and Season A next year where I myself will personally be competing again. Enjoy! @icn_nsw @icn_victoria @icompetenatural @ausfitnessshow @icnqld @icn_wa @icn_act #naturalbodybuilding #contestpreparation #mensphysique #fitnessmodel #icnnsw

20.01.2022 As shit of a time as it is, you always got to look for the silver linings and focus on the positives.... Personally, I took out my gymnastic rings for the first time in about 6-7 years, and I absolutely loved it! Totally missed having a play around on them, and safe to say my abs were totally fried. Definitely keen to work on my front/back levers, as well as pull up/dip strength and range of motion. Not only that, but training outside really challenged me in terms of being creative and adapting my session to make sure I was still training effectively. Who else is hitting up the gymnastic rings? #outdoortraining #staypositive #coronavirus See more

19.01.2022 Being in this industry, I see a lot of shit. Literally. Just straight up nonsense.... And its sad. It really is... Its amazing how damaging knowledge can be when used unfavourably. Most people would think that the above meal is bad, and that they shouldnt be eating it if they want to get into shape or perform their best. I literally have to eat these pancakes each morning, or something just as calorie/carbohydrate (CHO) dense. And sometimes I eat it even if I dont feel like it. One of the reasons I created Onus Health and Performance, not Onus Fitness was to create context for nutritional and training prescriptions. This is a performance orientated meal. In the context of performance, and athletic development, i.e. going to the gym, lifting tonnes of weight, literally, and then building lean tissue, this is exactly what I need to be eating. I need foods that are of high caloric density coming primarily from CHO and not fat, as well as being highly palatable with low volume. I personally struggle with eating copious amounts of food. So, thats why Im eating pancakes and ice cream for breakfast. I need 350g of CHO a day. And I sure as hell am not going to enjoy getting that from pumpkin and potato. Would I eat this if I was prepping for a competition? Pancakes? Yes! As calorie or CHO dense? No. As always, is a food good or bad? The quintessential practitioner who knows a thing or two will always say It depends... Context my friend, is KING. P.S. #flexibledieting FTW #sydneynutritionist #sportsnutritionist #icnnsw See more

18.01.2022 , - ... Just shared this video up on YouTube! Make sure to check it out and let me know what you think. At the moment Im mainly just editing and uploading behind the scenes footage from competitions last year and then Ill be uploading the actual content such as tutorials and how tos. Enjoy! #naturalbodybuilding #contestpreparation #mensphysique #bikinimodel #icnnsw See more

17.01.2022 ... Hitting up IKEA tomorrow. Need to setup my home studio so I can start making YouTube videos. Literally just spent the last hour cutting out gels for lighting I mean, I could just make videos now, but I want to get it right from the get go. Theres so much more to it than just sitting infant of a camera. I guess thats my shortcoming. Need to get all my ducks aligned and then some before I even get a move on. #perfectionist #INTJ Have been feeling overwhelmed as of late, as theres just so much to do and such little time to do it all in. Have officially banned myself from Netflix and Stan. The Fitness Industry is just so god damn competitive. If you want to get ahead, you have to work around the clock. There is no 9 to 5. Its all day, non stop. If youre not programming or seeing clients face to face, then you need to be improving your systems and working on social media content. And then if youre not doing any of those things, you should be studying. Of course you could delegate and pay someone to do some of that random work for you, which Ive done in the past, but that shit aint cheap, and its always hit and miss. I guess the morale of this post is, is to not get overwhelmed. Just see things as on the way as opposed to in the way. And step by step, just keep chipping away. Youll get there. Ill get there. #intj #intjproblems #myersbriggs #audiA5 #selfemployedlife #cantstopwontstop #onus See more

17.01.2022 ? Just started day 1 of my new training program, courtesy of King B @brandonkempter.... Rotating onto the Seated Cable Row, Close Grip. Fricking love this exercise. Theres different ways to do the same exercise. Here, Im letting my form be a little less strict (still maintaining tightness and control) as Im opting for heavier loads, therefor targeting more of my fast twitch fibres and placing more eccentric load throughout my middle trapezius and rhomboids during the negative/lengthening portion of the movement. Similar to the initial pull phase of a deadlift. If I wanted to work more in the shortened position, I would opt for lighter loads, and hold that position for half a second or so, however I would be opting for an abducted (elbows away from torso) position with a wider, pronated grip. For optimal back development, both should be used! You just need to know when you want to squeeze, and when you want to just rip into it like what Im doing on the Seated Cable Row. Keen to grow this back of mine. My weakest link by far. #seatedrows #backgains #offseason #offseasongains #titanfitness See more

17.01.2022 ... Really enjoying limiting my availability to just Tuesdays, Thursdays, Fridays and Saturday mornings. I mean, it sucks because obviously Im not accessible as before, and am therefor earning less dollaros But I am really enjoying spending more time and energy learning the ins and outs of photography and videography. An amateur no doubt, but Im getting there! Its a super steep learning curve, but I know its essential given my plans for the future. Had to be done! Probably the hardest part for me is just getting it done, and not worrying too much about the minutiae. Im the worseProcrastination via obsession with perfection. Not a good habit of mine! If youd like to see specific content or maybe youre interested in collaborating, please let me know in the comments below and I promise ill HTFU and get it happening! #sonyA7III #sydneyigers #sydneyiger #tamron #coogeebeach #slogress See more

17.01.2022 This is what I do. I pinch fat, and I tell people what to eat, and how to train so that they can control said fat. ... I keep them accountable, and I steer them clear of all the bullshit that could potentially de-rail them from achieving the results that they deserve. I love it. I really do. Every person I have the pleasure of working with is a unique challenge. And without a doubt, anyone I ever work with, their body composition, health and overall performance always benefits. Every time someone ceases working with me, these things decline and are often neglected. Just how the universe works. You cant work with a body composition Coach, and have your body composition suffer. Its impossible. You are leveraging off decades of experience and knowledge, but most importantly, youre aligning yourself with another human who places a high priority on body composition, health and performance. Progression in these domains is inevitable. Spend time with someone who loves to party and youll party. Spend time with someone who loves to save money and make money, chances are you will start to do the same. Its a science! What gets measured gets managed. Thanks to @thomas_jrdl for being a dope model. Keen to see his final form as hes competing with @icn_nsw in a just under a month. #harpendencalipers #ISAK #skinfolds #bodycomposition #sportsnutritionist #sydneynutritionist #personaltrainersydney #icnnsw #icnqld See more

15.01.2022 BACK TO BACK I started working with @thidajesus pretty late. Definitely not my ideal kind of prep. Especially when you factor in that she had just finished a period of dieting and had competed earlier this year in Season A.... We also only had around 4 weeks to do some kind of a reverse/building phase before she went on holiday, and then when she got back we only had around 10-weeks to get her stage ready. We literally only just got her conditioning to where I was happy with it the week before Nationals. Talk about a stressful prep! Funnily enough, Thida thought she was going to be too lean, haha. Looking at her previous presentation, I knew we needed to work on her Glute/Hamstrings/Adductors, in terms of shape and conditioning. And Im proud to say that we nailed it, and her back shot became a strength as opposed to a weakness. We Recompd/Built at ~1920kcals for around 4 weeks, and then Deficits commenced at ~1520kcals, reduced eventually down to ~1,190kcals. Refeeds at 1975kcals (120P/250C/55F), however I kept these to a bare minimum due to our amazingly short timeline. Also had to maximise the deficit due to her sedentary lifestyle, so LISSC started at 180 minutes/week then increased to 240 minutes/week. No food restriction. No elimination of CH2O. No Water/Sodium Loading. Peak Week evolved around mitigation of stress via cessation of cardio, reduction in daily steps (<6,000) and a 3-day tapered CH2O load (300g,250g,200g) She lost around 5kgs to make stage weight averaging around 500g of weight loss per week. (0.8-0.9%) #icnnsw #icn #bikinipro #competitionprep #sydneynutritionist #constestprep #sportsnutritionist @icn_nsw @ Concourse Theatre, Chatswood

15.01.2022 Why do I love working with competitors?... Compliance. Compliance is by far the most underrated aspect of achieving results. Everyones talking about random fat loss methods and fad diets (Keto/Intermittent Fasting/Plant Based/Carnivore) and this supplement, or that supplement. How about, get a Coach who knows what theyre doing, and follow their plan with a compliance of at least 90%. Start with the basics. Keep it simple. Make it enjoyable and sustainable and most importantly, be honest if you go off plan so your Coach can make adjustments. And then, gather data by tracking the basic metrics like AM fasted weight and skin folds along with other biofeedback markers like energy levels, hunger, cravings, strength performance and libido. And then adjust the programming to accomodate in order to ensure continued progress. Simple! Because @jj___fitt followed everything to a tee, I was able to assess how he was responding and manipulate his programming accordingly. This allowed me to do a few fancy things, like depletion, switching to undulating periodisation, carbohydrate timing, diet breaks and refeeds and so forth. Without compliance, I wouldnt have been able to add such complexity. I never cut out carbs. There was no fasting. There was no restriction of foods or specific food groups. There was not an absurd amount of cardio. Just sticking to the basics! Feel free to comment below or DM me with any questions you may have. Here to help. #bodycomposition #sydneynutritionist @icn_nsw #icnqld #icnact #icn @ The Concourse Chatswood

14.01.2022 ... You know in Fast & Furious, when the cars are going at maximum limit, and then they use NOS to go that extra bit harder, thats what you need to do Andrew. Kick it up a gear when you think youre maxed out. Ok, I totally paraphrased @allenmao90 there, but thats pretty much what he said to me prior to me smashing out my last set of 12 x 50. The previous set I was meant to do 10 x 150, but I bailed and did 9. So he said, if you dont get 10 reps, Im going to *Aggressive Back Hand Action Emote* you. Well, I said a little prayer before that last set, and I ended up getting out 12 reps. 2 more than I needed to do. Fuck you Allen. I love you. I filmed most of the session today, and Im looking forward to squaring off some time to edit the footage and upload it. Stay tuned! P.S. I absolutely loved training/filming Allen and getting some good content, so if anyone is keen to link up, just send me a DM! #2fatnotfuriousenough #ironbrothers #icn #icnworldwide #strikeapose @ Titan Fitness See more

13.01.2022 3rd week of training this week. ... Lower body today. Im looking forward to it to say the least. For me personally, when my sleep is on point, nutrition and training just happens. I feel recovered. Joints feel tight. Core feels strong. Mental focus is sharp. Pump is lit. Out of all the above, Id have to say that sleep is the most critical. Because when I wake up on time, my days have more time. I can prepare food, I can do self-myofascial work, and I dont have to rush my workouts. Its funny how just one aspect of your lifestyle impacts the other, either negatively or positively. So, instead of me focussing on my training, I focus on my sleep. If I do that, I know the PBs will just roll in on autopilot. I always try to identify the weak link in a clients lifestyle. Maybe its work/life balance? Not enough me time? Negative thought processes? Having a holistic approach to an athletes performance is critical if you want to see the best possible results. Whats your weak link? Fix it! Im currently 2 days in to my new 66 Days of 6AM wake ups. I am not setting any other goals in any other areas of my life right now. I have just this ONE dominating goal, and Im going to smash it. The original goal was 30 days, however @kylraggioperformance kindly informed me that it takes 66 days, thereabouts, to form a new habit. I thought it was 21, haha. So, challenge accepted! 66 sounds more gangsta anyways. #habitformation #sleepisking #sydneyigers #titanfitness #sbd #3dmj #jpseducation See more

12.01.2022 # ... I think Im the King of saying Ill post content and do XYZ, and then just not actually do anything... I ask myself, why is that? Honestly, its multi-factorial. I could say, Im a perfectionist, or that Im waiting for ABC and I need XYZ...But the reality is Im just procrastinating. I have everything I need, and then some. So, I guess Im the king of procrastination to be more accurate? But then, knowing me, I like to peel back those layers of bullshit some more and ask myself Why in the world am I procrastinating? And the reality is...For me, is that its Fear to a degree. Everyone has their own underling reasons for procrastination. Perfectionists are often times motivated out of fear. Myself included. Fear of rejection. Fear of not being good enough. Dont get me wrong. It has its perks, but like everything, theres 2 sides to a coin. And in my case, I battle with productivity vs. perfection. Its never good enough. Ive always wanted to be a YouTuber. Over the last 6 or so years, Ive been through 4 cameras and Ive watched a gazillion YouTube Tutorials, and Ive uploaded sweet fuck all to YouTube. Brilliant! As I get older, I realise I need to balance these 2 aspects of my professional career, and remember that progress, no matter how small, is the real MVP. So lets see how I go...Today, Im going to get my first YouTube Intro done. I have to. I cant let the dream die. What are you struggling with? #sydneyyoutuber #firstworldproblems #facethefear #sonya7iii #procrastination @ Fitness First Australia

12.01.2022 ... Had a blast working with @thomas_jrdl this season. Talk to any experienced Coach, and theyll tell you that Athletes who just get it and do exactly as you say are hard to come by. Thomas didnt need much Coaching in the way of compliance and consistency with following the plan. If I asked him to do something, he would get it done. Now, were 2 weeks into his off-season, and hes already nailing it and making progress. Physique 2020 Season B is the goal. I havent had the opportunity to do an Off-Season with him, but something tells me its going to be EPIC. #icn #icnnsw #icnworldwide #natualbodybuilding #fitnessmodel See more

11.01.2022 I love using Flexible Dieting with myself, and with my clients. ... In todays nutritional landscape, with such a perverse amount of highly palatable foods, you would be missing out by depriving yourself of said pleasures. However, I have noticed amongst myself, my clients and the entire fitness community, that we have all literally fell for the concept, hook, line and sinker, and in doing so, forgot what real nutrition is about. Its about health and well-being. Nourishment. Counting Calories and Macros is critical for sports performance and body composition. Its fundamental. But, nutritional variety and implementation of nutrient dense foods, as well as enjoyment is absolutely critical for health and overall well-being. Dont neglect your Micronutrients and Phytonutrients. You cant have performance, without health. Health is the foundation from which we are able to perform. Find that balance, and include superfoods where you can. Heres just a snippet! Oysters for Zinc, Vitamin-D and B12 Beetroot for Betalain, B9, Manganese, Iron and Potassium. Bone Broth for Collagen/Gelatin. Lacto-Fermented Vegetables for Pro/Pre-Biotics. Health comes first. Performance will follow. #sydneynutritionist #clinicalnutrition #wholefoodnutrition #flexiedieting #iifym See more

10.01.2022 Whats up world?!... Just a small little snippet of Thomas and I working on his posing. Ive said it before, and Ill say it again: Dont neglect posing. I didnt win my division because I was the leanest, the biggest, or I had the best structural balance. I won because I ticked all the boxes, particularly posing. You can make a mediocre physique look amazing if you know how to hide your weaknesses, accentuate your strengths and capture the attention of the judges. 1st impressions are critical. If anyone wants to work on fine tuning their posing, working on their shapes, lines, posture and all that good stuff, feel free to flick me a DM. Im happy to assist! 10 more weeks till North Coast Classic! Im excited! @icn_nsw #icnnsw #posing #mensfitness #fitnessmodelposing See more

09.01.2022 What’s up world?!... Just a small little snippet of Thomas and I working on his posing. I’ve said it before, and I’ll say it again: Don’t neglect posing. I didn’t win my division because I was the leanest, the biggest, or I had the best structural balance. I won because I ticked all the boxes, particularly posing. You can make a mediocre physique look amazing if you know how to hide your weaknesses, accentuate your strengths and capture the attention of the judges. 1st impressions are critical. If anyone wants to work on fine tuning their posing, working on their shapes, lines, posture and all that good stuff, feel free to flick me a DM. I’m happy to assist! 10 more weeks till North Coast Classic! I’m excited! @icn_nsw #icnnsw #posing #mensfitness #fitnessmodelposing See more

08.01.2022 About 6 weeks ago, I had the privilege of running a small workshop for some of the cool humans at WeWork which was organised by a fellow colleague and classmate Anthony @meandmywellness ... Sometimes I think I dont know much at all. But then I run a work shop and realise that I just cant stop talking about all things nutrition, training, mindset and body composition. We are our own harshest critic. Moving forwards my goal is to share literally everything I know, for free, on YouTube. Hundreds of hours of content. EEvery single video I create will be with my clients and athletes in mind. Because I know from experience that inspired and educated clients get results. And it is of the utmost importance that all my clients achieve the results that they expect. Ive already written down subject matter and topics that I need to cover. And its a fricking long ass list But I look forward to knuckling down, and getting it up the Tube of You for all that need it. Whatever it takes! #nutritionist #clinicalnutritionist #wework @ WeWork

07.01.2022 You may have heard about the TGA cracking down on the sports supplement industry here in Australia. ... Just shedding some light on the topic as its actually brilliant and something Ive been wanting to see for looooooong time. Long story short, its for your benefit. Too many times, I see people purchasing these garbage products hoping that its going to do XYZ and maybe the whole fricking alphabet for them, but all theyre really doing is pissing their money down the drain. The only reason I may not say anything is because of the beneficial, psychological aspect of them going about purchasing and using said supplement. The Placebo Effect compounded with the Power of Intention. If my client is investing time and money into their Health and Performance, and theyre consolidating that with the action of consuming the so called supplement along with the underlying intention of achieving said outcomes, then thats fucking brilliant for me and only makes my job easier. The Art of Coaching 101. The flip side to that is sometimes they pay way more credit towards the supplement then they should be and it creates an unhealthy dependency, but thats a topic for another day. But yes! All you need to know is, is that governing body for Therapeutic Goods here in Australia, which is funded by your tax payer dollars, is finally cracking down on shit products that are infiltrating the market. Some of these products may either be hazardous to your health, make outlandish claims that are not backed up by significant evidence, or do not actually contain the advertised amount of the active ingredient. Thats just a few of the things that are going to be regulated. The only people kicking up a stink about this are the supplement companies, and the supplement stores. The people who make bank from selling shit products. Now of course, there are some great sport supplement companies and stores out there who are going to be placed in an inconvenient position, and I do empathise for them. However, this reform is for the greater good. (CONTINUED IN COMMENTS) See more

05.01.2022 This is what I ate today after my lower body session.... I figured I would share with you guys how I would go about guesstimating what I felt like eating. As Im in my off-season, I can pretty much eat whatever I please, however I still need to maintain some sort of nutritional accuracy and track where I can. Of course, it would be optimal to avoid eating out completely, but its definitely not realistic for me right now. I certainly am not going to forgo eating out and consuming some of my favourite foods! So, whats the answer? Well, you have to guesstimate, and try to keep it consistent. I try my best to get a rough gauge of the calorie and macronutrient composition of each meal I eat out, and then adjust the rest of my meals around it. That way I avoid unnecessary fat gain, but still make performance improvements. As you can see, its a pretty low fat meal considering the amount of food Im chowing down, and it would be similar to a meal I made at home in terms of nutrient composition. I always add extra sugar/oil to the meal entries if I suspect theyve been added. I always prefer to overestimate my intakes as opposed to underestimating. Guesstimation is a skill! So start practicing! #flexibledieting #iifym #offseasongains #guesstimation #sydneythaifood #sydneynutritionist @ Tum Zaap See more

05.01.2022 ... First time I prepped @catalina_levitt, we had to dig deep to get her stage ready. Kcals were lower and there was more cardio. Yuck, haha. This time around, with a full off-season, and a longer prepping window, we were able to achieve a skinfold sum of 43mm in comparison to her previous 50mm (7mm is a big deal at this level of body fat. Its around a 14% reduction in total sub-cutaneous body fat stores), and we were eating far more food, doing far less cardio, and we were able to actually reduce the intensity of her deficit for the last few weeks and doing a semi-reverse into her final two shoes. Overall, it was a much easier and manageable prep with a far better health and performance outcome. That is my goal for all my athletes. The first time you compete, will inevitably be your HARDEST prep ever. After that, if youve had a good off-season and continued to work with your Coach and be guided/kept accountable by them, you should find your preps getting easier and easier and the result being better and better. Its quite simple really. Accrue as muscle in your off-season as possible with as little body fat gain as possible, and then start your prep with less body fat with more time to get lean. Morale of the story is, is work with your Coach during your off-season, and always try to do more than one season to really see what your body is capable of! Looking forward to sharing some photos from her National Comp last weekend. @inba_australia @inba_nsw @inbapnbaglobal_official #inbansw #pnba #fitnessmodel #contestprep101 #sydneynutritionist #sportsnutrition #inba @ Fitness First Australia See more

04.01.2022 I wasnt even spectating over the weekend at the WBFF show, but god damn...Hearing about it and watching it over social media has definitely got me keen to hop back on that stage.... However, I know that I cant rush this off-season. Theres numbers that need to be hit, weight that needs to be lifted, sleep, rest and recovery to be had. I need to embrace this off-season and just accept the fact that for the next couple of years Im going to be a spectator again. Watching from the back of the stage or the front of the stage. For now, the focus is on my clients and Ill get to live vicariously through them! Dont rush your off-seasons. Dont neglect them either. Your time will come. My time will come. And before we know it, well be back on that stage looking better than ever! #contestprepfeels #fomo #icnnsw #offseason See more

03.01.2022 Science is the pursuit of truth.... When youve been learning about nutrition for as long as I have, you come to realise that truth is everywhere. And it leaves breadcrumbs. So I always try to maintain an open mind, and to play Hansel and Gretel where ever I can looking for those precious bread crumbs. Success always leaves clues! Keto is so popular for a plethora of reasons. A myriad of truths. As a practitioner and student of truth, I am obligated to maintain an open yet highly sceptical mind for the benefit and wellbeing of my clients and athletes. When people bash Keto, they usually do it from the contextual basis of body composition, weight loss and fat loss, failing to realise that Keto is not just a weight loss diet. Its so much more than just a low carbohydrate diet, or another means of achieving a calorie deficit. Its also more often than not, poorly measured, adhered to, and executed correctly as a whole. Its critical to understand that ketosis is a completely different metabolic pathway that exists in our physiology whether we want it to or not, and whether or not were in an energy deficit or not. Ketosis is simply shifting the bodys primary fuel source from glucose and fatty acids to ketone bodies (KB), primarily beta-hydroxybutyrate and acetoacetate. Teaching and adapting the body to use KBs for fuel has been demonstrated to be therapeutic for several pathological states such as Type I & Type II Diabetes, GLUT1D Syndrome, Epilepsy, Alzheimers, Angelmans Syndrome and Kabuki Syndrome and as a performance enhancement modality for Deep Sea Divers/Astronauts. In other words, Nutritional Ketogenesis can be a fantastic therapeutic diet when used appropriately under the care of a Nutrition Professional. Im certainly no Ketogenic Diet Expert, but Im definitely far more knowledgeable and informed about Keto thanks to @dominic.dagostino.kt and @bioceuticals. Will I be using it to get my athletes stage ready? No. But, is it there as a tool should symptomatology and overall case presentation require its use? Absolutely. #keto #keto101 #sydneynutritionist #bioceuticals @ ABC Sydney See more

03.01.2022 People ask me why I dont hop on the gear.... And to be honest, thats a really good question. Ive written about 20 pages worth of self-reflection on this critical life decision. Standard. So, heres some of the reasons why I choose to currently not cross over to the dark side: 1. I dont like being dependent on a banned, illegal substance that is not only expensive, but has quality control issues. Gear costs ALOT, especially in Australia. 2. I love the thought of being able to make great progression for the next 10 years with just good nutrition, lifestyle and training. 3. I am no where near my natural genetic potential. I got at least 5-10 years of natural progression to look forwards to. That shit excites me, and every session is exhilarating. 4. Once you open Pandoras Box of PED Goodies, you have access to SARMS, Peptides as well as pharmacological agents like Insulin, Thyroxin, Growth Hormone etc. Its a whole new world of not only complexity, but mystery and it becomes a competition of not just who trains or diets the hardest, or who has the best genetics, but who has the biggest wallet and who can afford to run an expensive cycle. Not to mention the post-cycle therapy that is an absolute must for coming off a cycle. 5. I cant imagine the idea of; To have the best physique Ive ever had, I need to run XYZ and 123. 6. Once you use, you can no longer compete in Natural Federations. You have officially black listed yourself from competing naturally, and you essentially have to put yourself up against lord knows who, running god knows what. Progress is the spice of life, in any avenue. Using PEDs tends to make you more destination centric as opposed to journey orientated. I love the journey. The journey is what makes you, you. Its what defines you. Fulfils you. And it inevitably pours over into every other avenue of life. From your career, to business, to family. - (CONTINUED IN COMMENTS)

02.01.2022 ... About a month before I started working with Tina, she was in hospital due to a failed contest prep. She had prepped for an extended duration. Trained her heart out and never got to stage. One of the reasons I always tell my competitors that just making it to stage is a MASSIVE achievement in and of itself. So many people say theyll compete and never do, and theres just as many who start the process but fail to see it through. I had the pleasure of working with Tina to get her stage ready so she can finally do what she set out to do. It wasnt easy and at times she definitely felt like giving up and throwing in the towel due to some niggling injuries on top of the fact that she was going from one prep straight into another. Thats a damn tall order to fulfil in terms of compromises in other areas of her life, primarily her social life. So, I cant commend her enough for that extended effort. As well as competing, she wanted to do a photo shoot. Long story short, we managed to make some serious improvements with her physique and got her up on that stage with. Finally! But truth be told, she didnt actually enjoy it as much as the photo shoot! So, Tina has decided to do a photo shoot each year as a means of setting a more relaxed goal as opposed to competing. That way shes got something to work towards and get excited about, which I personally think is a brilliant idea, because at the end of the day, its about you vs. you. Personal development and subsequent progression. Like a friend of mine said, if youre not climbing youre sliding. For those of you wondering what Tina did to make the progress she did, feel free to DM me or ask in the comments below. Always happy to share and give insight. @tina_sparkle1 @ Fitness First Australia

02.01.2022 ... Hey guys, Summer is fast approachingAnd preparation for Summer should be starting NOW, not when Summer starts. So, Im just letting you all know that my brother and I will be running a workshop at Maroubra Fitness First on Saturday, the 3rd of August from 3PM to 4PM as well as Friday the 9th of August from 6PM to 7PM. Well be talking about most of the fundamental aspects of nutrition and training that you need to understand and implement should you wish to maximise your results in the gym. Time is precious, so dont waste it! Body Composition nutrition and training programming is surprisingly simple, yet so many people screw it up right off the bat. So, if youre a little bit baffled by the plethora of information out there, or youre interested in improving you health, performance and body composition we cant recommend you come enough. The workshop is complimentary, and all you have to do is either follow us on IG, Like the Onus Facebook Page, and/or Subscribe to the Onus YouTube channel which will DEFINITELY be up and running by the time the workshop is delivered. No, there is no awkward sales plug at the end. If you want coaching its there and were available, and if you dontWell, Im still 100% certain that youll be much better equipped to get results on your own. Its a Win/Win! If youre interested in attending, please DM me or my brother and well get you registered. #fatloss101 #sydneynutritionist #fitnessfirstaustralia #nutritionworkshop #transformationtips #sportsnutrition See more

01.01.2022 ... PEDs are amazing. They really are. Im certainly not anti-PEDs. Theres a place for them, without a doubt. And choosing to use them is a highly personal decision. Choosing to be in the Fitness Industry, and to compete on the Body Composition/Building stage without Drugs isnt an easy decision to make. Ive seen individuals build careers off their physiques that they attained with the assistance of PEDs as well as achieve wide spread notoriety and respect on social media platforms. Meanwhile people wonder if I even lift Ive to-and-froed with the decision of whether or not to start riding bicycles for a long time, and written countless journal entries weighing the pros and cons. Pages upon pages of my own ramblings. Standard. And a large part of it comes down to who you are and what you want out of PEDs, and in all honestly, what you want out of life. Theres so many factors that determine whether or not you should use or not. I know for most individuals, males and females, its as simple as: Do you want to build muscle and get shredded at an exponentially quicker rate? If the answer is yes, then its done. Simple. But, I believe that a decision to use PEDs should not be taken lightly as it does come at a cost, not just financially or physiologically, but psychologically and mentally as well. The effects are far reaching, and you should know what those costs are prior to making that jump, because once youve used, you open up Pandoras Drug Box and you can no longer step foot on a Natural Bodybuilding Stage (Guilt-Free). If youre FULLY aware of those costs, and youre willing to make that irreversible step, then kudos to you and let the gains begin! Im personally not even contemplating the use of PEDs until I maximise my natural genetic potential, which will require a minimum of another 5-6 years of solid lifting/training. I love the journey as slow as it may be. Why do you choose not to use? Why do you choose to use? Keen to hear your thoughts! #icnnsw #icompetenatural #titanfitnessau #titanfitness #fullsleeve #nattyforlife See more

01.01.2022 ... Yes Ive been MIA. Been a turbulent time. But Im a nutshell, I just want to thank @coachjakecarter for reminding me why I decided to study clinical nutrition and holistic health in the first place. For the last 3-5 years, even whilst doing my degree which focuses primarily on holistic and naturopathic nutrition, my primary focus was on Body Composition and Performance (i.e. Calories/Macros), also known as sports nutrition. And I had completely neglected to pay attention to the most important value, health. Through more ways than one. Actually, a fuck tonne of ways, Ive been brutally reminded by the universe about the importance of health. Through my own personal afflictions and that of my clients. And to me, it is evident beyond reproach, that health is the be all, and end all of peak human function and resultant capacity for performance. I always knew this, its just honestly...Functional nutrition is complex AF, and its intimidating. So my obsession with body composition was in a way, procrastination from tackling that beast. So, as this year comes to a close, I just want to thank Jake, my clients, and the universe for giving me that much needed direction for 2020. Time to make up for lost time by burying myself in study and getting a couple new qualifications under the belt. One of my goals is to set up private practice as a Clinical Nutritionist somewhere in the Eastern Suburbs by the middle of 2020. What are your goals for 2020? See more