Pat Roach Coaching | Sport & fitness instruction

Pat Roach Coaching

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07.02.2022 Back to my beloved conventional. Over the past 4 weeks of my last block of training, I’ve been confined to Snatch Grip Deficit Deadlifts. Now we back doing conventional Deads where I feel much more at home.... 3 x 5 @ 170kg RPE 6-7 There is always progress to be made. The hunt continues. #SeeYouAtWork

25.01.2022 Know who’s got your back. - Don’t be fooled by the highlight reel and the empty promises. - The people in your corner will be there not just when you need lifting off the ground when you’ve hit rock bottom.... - The people who are truly in your corner will challenge you to reach new heights even when you feel like you’ve peaked your potential. - To the ones in my corner, y’all are the real OG’s. See more

25.01.2022 Pretty simple, this one... Only so much can get done by yourself before you reach a ceiling that stops you from going further. As cliche as the saying, team work makes the dream work may be, there is not arguing that more than one mind working at once gets more thinking done.... My message to you today is, remember who is in your corner, and remember to look to them when just your mind alone isn’t cutting it. This is not a display of weakness. This is a display of trust and resourcefulness. Big love, Patty

25.01.2022 For me, there is nothing quite as powerful as the deadlift. - From what I experience in my training, I do what I can to carry over what I learn into my day to day. - The Deadlift... - A big, heavy, f*ck off object that sits in front of me at less than 30cm away. - There is nothing forcing me to lift it. No gun to head. No real consequence if I choose not to lift it. Just me, the bar, and a decision to be made.. try or don’t try? - While brute strength does play a big role in the success of a lift, so does the years or practice, so does the years of accumulated skill and technique, and so does the attitude that I bring to the bar as I tighten my grip and set myself into place, ready to push the world away with the bar in hand. - Some of the biggest obstacles you face in your life will sometimes be that if your own making. Things you choose to take on (eg. a job you are trying to get, a project you are working on, a business you are starting, study commitments, parenthood etc). - Much like a lift, it’ll be heavy and it will be paired with a certain degree of uncertainty. - So when it really comes down to it, there is just you, and choice. - In my eyes, you have only one option, and that is to try, and give your absolute best effort in the process. - Why? Because why not? - - - Seriously though.. how good are deadlifts? See more

24.01.2022 Ask me this question, and my response will always be the same. It might be a goal of fat loss, strength gain, business growth or personal growth. Whatever the goal, the cost to pay will ultimately boil down to two very important components... Planning and Execution. Success cannot live, if not born from the above. Big love, Patty

24.01.2022 It’s just a test of strength. - For me, I don’t often program wide grip chin ups into my phases - from a hypertrophy perspective, there are many other movements that can isolate the lats much more effectively. - However, while I am putting on weight, I do dose these in as a test of strength in reference to how my weight is increasing.... - There is no science behind this and it’s not backed by any studies other than just observations of myself. - For this particular exercise, it’s more of a ‘right of passage’ that will help me justify putting on any added weight. - Here is one the rule: If I cannot do 3 x 10 strict wide grip chins, I halt my weight gain, until such a time as I can. - For me, there is no point in me putting on more weight, if I can’t even move it... - - - Thank you @tysononash See more

22.01.2022 There are no accidents in improving body composition. - There is only a willingness to take action. - @kayler94

22.01.2022 We are not built the same. We all have different challenges. We all have different muscle fibre orientations which will effect how we position ourselves or our tools to influence and leverage the line of pull in every exercise from person to person.... Keep this in mind during exercise selection and execution. , Patty

22.01.2022 ...AND SO A NEW CHAPTER BEGINS @steedfitness is now my new base of operations. I am so looking forward to being on the tools again, facilitating face to face PT sessions and getting some choice clients amazing results in the process.... It is from this beautiful facility with the beautiful team that already occupies it’s walls, that I will build something completely new. So blessed to be working alongside of some of great coaches in such an amazing space. Thank you @steedfitness for taking me on! They must often change, who would be constant in happiness or wisdom.. - Confucious Body Composition, Physique Competition Prep, Hypertrophy Based Training are my main focuses. If you would like to train with me, slide in the DM or shoot me an email.

22.01.2022 Aaaand we out! Six years with Fitness First comes to a close as I move forward into new projects and new endeavours. A lot of history in the walls of Fitness First, Chatswood.... Overcame homelessness as I built a business from the ground up. Created some of the most meaningful relationships that I have now in my life and will have for the rest of time. Experienced a loss of a friend and colleague which sent tremors throughout the entire gym staff and members. Had the opportunity to plan and run a very successful fundraiser to raise much needed funds for Mental Health and Suicide Prevention. Most importantly, I had the greatest opportunity to work with and play my part as a support role for some of the greatest people/coaches in the game. ..and that is just to name a few of the experiences I had in my time with Fitness First. As I move forward now to my next journey, I know all too well that my six years with Fitness First has been a clear catalyst to my progression and growth. What now? Watch this space!

21.01.2022 Your perception of circumstance can create a hell of your own making. - By constantly seeing areas in which you fail as just failures, you give up the opportunity to learn from these experiences. - This in itself creates a negative feedback loop in which you expect a loss. You expect to fail. And with that, you EXCEPT the fact that you will lose.. and so, you are almost certain to do so.... - Flip the mindset and reprogram your thought process. - Recognise that you are brave enough to try, and if you don’t succeed, you will LEARN. - Winners are smart. Winners learn. See more

21.01.2022 A friendly reminder to be kind and to not take life too seriously This caption was edited because it originally said to to not be kind lol So with that, here is another reminder to proof read your own captions

21.01.2022 Define Training to failure Training to failure - what it IS: Training a particular muscle group until the point of muscular fatigue or exhaustion for the given set.... Training to failure - what it IS NOT: Training to the point of complete mechanical breakdown where in you lose complete form and risk throwing out your back out for a bullsh*t rep. Looking to gain muscle? Then learn to train properly and with correct execution of exercises and exercise methodology. ONLINE COACHING SPOTS AVAILABLE DM me for details

21.01.2022 Behind all the technically, the thought put behind programming and the finer details. - At the end of the day, it’s REPS & SETS. - On paper, it’s easy to put down a strategy to influence the progress you want to make.... - In the gym though, that’s where the WORK needs to be done. - INTENT is the game See more

19.01.2022 There is no TOP SECRET method to the fat loss game. - There is calorie intake and energy output. - THAT’S LITERALLY IT!... - How you manipulate the two is where better understandings of basic biology, metabolic adaptations, stress management and individual variability enter the room. - But even with the fancy buzz words and jargon included into the equation, it all comes down to a well calculated, but still, very simple science. See more

19.01.2022 There are no accidents.. - Master Oogway said this about the events that happen in our lives. - The same goes for improving body composition.... - There are no accidents... See more

19.01.2022 Your 1%ers mean sweet F*** ALL if the larger majority of the equation is ignored. Use these examples for more clarity: 1%er applied - Nutrient Timing to influence immediate energy usage in order to improve body composition.... 99% ignored - no calculation to individual caloric needs to facilitate a caloric deficit to induce weight loss. 1%er applied - invests in Knee Sleeves, Squat Shoes and Lever Belt totalling $400+ to enhance squat output. 99% ignored - dues to bad cues, poor mobility and no prerequisite skill acquisition, has a squat not worth $2. The pyramids were not built from the top down. First, a base was established, then they built up...

19.01.2022 The full range challenge. - Challenging muscles through their full Range Of Motion (ROM), is smart. - Challenging muscles through their Fully Shortened, Fully Lengthened and Mid Range positions is even smarter.... - If you want to take hypertrophy seriously, remember - The Devil is in the Detail... so be pure EVIL See more

19.01.2022 Our lives are not to be lived fuelled by actions of necessity. Our lives are to be lived fuelled by actions of passion. - I’ve made it my own personal mission to only do things that give me fulfilment. - From the work that I take on, to the conversations that I engage with, I try to only do things if they are going to give me a sense of fulfilment during the process, and upon completion.... - For too long, I did too much out of a necessity to put food on the table, and because I was not fulfilled, I felt a need to climb and arbitrary ladder so that I could buy meaningless material goods in hopes of validating my own ‘success’, ALL BECAUSE I lacked fulfilment. - This it not to say that things don’t get uncomfortable from time to time, because they do that is part of growth. - This is to say that because I am fulfilled when things do get uncomfortable, perseverance is done with ease. - Do things with passion, or don’t do it at all. See more

18.01.2022 A list of things that AREN’T the reason as to why you aren’t reaching your goals: - Your genetics; the economy; the fact that you are time poor; your limited knowledge on things you want to excel in or improve.. and anything else you would be quick to point the finger at in hopes of offloading ownership. - A list of things that ARE the reason as to why you aren’t reaching your goals:... - You.. - It’s time to take ownership. - It’s time to understand that the narrative we write based on ourselves and the life we live, will depict a story of a Hero or a Villain. - By not taking control and not taking ownership, we write the story of the Villain. - Be the Hero by taking action, and by reworking your own limiting beliefs. See more

18.01.2022 Incorrectly estimating a calorie deficit is the biggest issue I’m seeing right now with the pursuit of weight loss. While hunger is a determining factor to indicate if you are in fact in a calorie deficit, simply starving yourself will not deliver you the results that you are looking for. By starving yourself, instead of gaining a lean, strong physique, you will receive the following:... * Decreased Training Performance * Lowered Sex Drive * Inability to Focus * Sluggishness * Poor Gut Function ..and more big issues the longer you hold yourself in this environment. Well calculated deficits are created for each individual by taking into account variables of environmental stressors, current body composition, sleep habits, training and daily activity. Be smart and know the difference between a deficit and starvation. If you don’t know the difference, hire yourself a coach who does know the difference and can take these individual variables into account.

18.01.2022 My goal? It has and always will be: To be easily identified as the hunter, not the hunted...

18.01.2022 Circa 2017 What are your thoughts guys? Should I compete again?... Here I was weighing in just under 80kg, two weeks out from comp. Safe to say, I’ve put on a lot more muscle since then and my knowledge on training, nutrition and habit change has multiplied because I’ve mentored under some really intelligent coaches (all tagged), since 2017. Comment answers below

18.01.2022 Getting good at doing complex tasks can’t be done if you don’t nail the basics. As you progress in your training and your training age gets higher, these basics will also advance over time, and so they should. Let me explain.... Lifting heavier weightswhile it sounds easy enoughis a task that builds in complexity as the load gets heavier. As the loads gets heavier, the amount specialised and specific skill required to perform your chosen task increases also. Not to mention that the skills that need to be perfected from one individual to another will most likely be worlds apart as they progress forward - this is due to a barrage of variables including anatomical and physiological differences. This is the reason that your ‘Runway of Progression’ (shout out @killian.hamilton ) needs to be a long journey, not being traveled on with the pedal to the floor. @pre_script

18.01.2022 Lifting with a belt. - Ok, let’s be clear here. - I don’t have an issue if you are lifting with a belt.... - What I do have an issue with though is, if you are aren’t using your lifting belt correctly and purposefully. - Here is the long and short of it, in my eyes. - To ASSIST in creating more internal stability through your ‘core’, the belt is added as an external AID for you to brace against. - Your belt should not be there to COMPENSATE for a lack of and/or inability to create internal stability through your ‘core’. - Do your homework and practice better breathing and bracing technique. - Being able to create internal stability is (and should be), your prerequisite to applying the use of a belt in your training. - - - What’s your favourite lift to do while wearing a belt? See more

17.01.2022 You don’t get strong by accident. You set goals. You plan. You lift.... You repeat! See more

17.01.2022 Hero client @emwalsh22_ getting it done!! Mother of two, PT and Group Exercise Instructor and makes time for her to get it done, every day You’re excuses of, I don’t have time, are not valid here

17.01.2022 The underestimated long term benefit of simple tasks completed repeatedly is the single largest reason that many do not reach their full potential.

16.01.2022 Training without mirrors has been really refreshing. - I’m now much more focused on MOVEMENT and INTENT of each exercise rather than looking for that all infamous PUMP. - I’m finding areas of weakness in different lifts due to being much more conscious of any areas of that are lacking the Mobility and Stability requisites necessary for me to Strengthen effectively.... - This conscious thought of course, comes from gaining the understanding that is needed for me to enable a more systems way of thinking behind programming - NOT just dragging and dropping exercises just.. because . - #beaMaverick @pre_script See more

16.01.2022 To me, there is nothing quite as inspiring as seeing someone transform on the inside and out, as they take control of their life. You’re my hero... - All of my clients have received this message from me at some point. Whether they have made a win as big as reaching their weight loss goal, or as little as saying no to that extra serving of dessert, even though they really wanted it - I AM INSPIRED BY THEM... A win is a win and should be celebrated in the same capacity, no matter how big or how small. So to everyone, client or not, if you are taking control of your life by making big or small changes in the decisions you make... ...You’re My Hero Big Patty Roach

16.01.2022 The Alter Ego - A while ago now, I implemented a strategy that would help me take my best self as far away from my worst self within an instant, if ever I needed to. - Basically, whenever I’m engaging in self doubt or negative thoughts, I quickly check myself andout loudI say, Shut the fuck up, Pete! Nobody asked you!... - Why do I do this? - By doing this, I can consciously give power back to my best self, that I had momentarily surrendered to my worst self. Also, I know that if I allow myself to engage in giving attention to to my own negativity, I am no longer giving myself the best opportunity to reach my full potential. - The reason my alter ego name is ‘Pete’, is because whenever people mishear my name upon introducing myself and say something like, oh, nice to meet you, Pete, as they shake my hand, I fucking hate it - it fucking burns me to have to correct them. - I am not Pete. Pete is not who I want to be. Pete is weak, Pete is a coward, and Pete will easily give up. This is not the side of me that I want to walk this earth! - Pat, on the other hand. This is a guy I aspire to be. This guy can move mountains, climb buildings and wrestle giants! This guy, can and will do great things. - This may not be for everyone but it definitely works for me. - The moral of the story... Do anything and everything you have to, to be your greatest self! - Props to @kylertraynor for teaching me this little gem. - - - P.s. if you’re reading this and your name is Pete, I mean no disrespect to the name, and I give you permission to use my name as your weak ass alter ego See more

16.01.2022 Excuse maker: mY gEnEtIcS iS pReVeNtInG mE fRoM rEaChInG mY gOaLs - Me: *develops black eye from face palming* - As you can probably tell by the photo on the left, I wasn’t exactly destined to walk around at 100kg let alone ever compete in bodybuilding.... - I wasn’t blessed with great genetics that would propel me forward into the world of bodybuilding, but it still didn’t stop me. - When I was getting ready for my competitions, genetics wasn’t the thing that got me up in the morning at 5am for me to do my first training session. It wasn’t the thing that would drag me to the gym floor at the end of the day for the third time just to walk on a treadmill for an hour. Genetics was not the thing that would see me through to being my greatest self on stage. It never has, and it never will. - Work ethic comes first... EVERY TIME! - Work ethic is what got me through. Work ethic is what got me primed to enjoy every bland, dry, gross meal that I had to take in. Work ethic is what made me not only enjoy the process, but it made me crave the process, even the parts I hated. - If you aren’t first putting the necessary work into your training, nutrition and recovery, chances are that your genetics are about as big a player in your progress as what your star sign is... - DO. THE. WORK. See more

16.01.2022 No nonsense! No bullshit! JUST results! #Repost @steedfitness with @make_repost... MEET THE TEAM Introducing our PT Patrick Roach @coach_patty_roach who is the connoisseur of bodybuilding. He specialises in female and male physique competition prep, body recomposition, hypertrophy training and weight-loss/muscle-gain. Having competed and placed in several prestigious bodybuilding shows, he clearly knows what he talks about and understands how difficult and tedious a bodybuilding prep can be. With 5 years of experience in the industry and as an athlete himself, he’s gathered a set of skills and knowledge that guide his clientele throughout their fitness and bodybuilding journeys. ‘Ask and you shall receive’ is what he promises. - SPECIALTY *Male and female physique competition prep *Body composition *Hypertrophy training *Weight-loss and muscle-gain - PHILOSOPHY When it comes to making any type of significant change to how your body looks or performs, INTENT will always be the determining factor that will decide if you achieve any desired outcome. If your training lacks INTENT, your goals will evidently always be out of reach. Your future is created by what you do. - Book a training session with Pat now! - - - #steedfitness #chippendale #redfern #central #covidfree #hygiene #gymmotivation #sydney #sydneyaustralia #sydneyboutiquegym #powerliftingaustralia #bodybuildingaustralia #gyminsydney #sydneygym #personaltrainingsydney #sydneypersonaltraining #sydneyfitness

15.01.2022 Performance driven outcomes can create great physiques. - In our time together, we didn’t count one calorie. - Instead, what we did was focus in on strength and made sure that overall performance was improving week by week.... - As a byproduct of having Performance Driven Outcomes and using Progressive Overload principals, Hannah’s physique improved in a big way. - Client spotlight @__hanperry - - - DM me for Coaching Enquires See more

15.01.2022 You’ll never know if your reach exceeds your grasp, if you don’t at least extend your arm to find out. - There are two things in life that are addictive. Crystal meth and a steady pay check... - Over the last few weeks, I’ve had this same thing said to me by some very influential people in my life.... - No truer statement though, is that the prospect of safety has held me back from taking the risks I need to, for me to transcend beyond what/who I am now. - It’s these Pivotal Conversations (shout out @elitevitalitymastery ), that really force the rubber to hit the road. - Big things to come for PRC and everyone I work with - - Have you ever had a self realisation brought on by a Pivotal Conversation? See more

15.01.2022 There are no accidents - Master Oogway No one trips over and lands in a pile of success.... The ones who work for it will be the ones get it. Go get after it! Big love, Patty

14.01.2022 Back to the business! - Gyms are open and with that, I have two things in mind. - 1. Back to work! Programming is set in place for the next 8 weeks and I am eager to make some serious progress!... - 2. Time to put all of the accumulated knowledge that I gained in the lock out to good use by getting the PRC Systems family into some brand new coaching systems!! - GAME ON!! See more

14.01.2022 New Bench PB - 140kg for 4 The original plan was 3. Did 3, went for 5, failed the 5th, life is good with a max out of four reps with three biscuits a side, totalling a cheeky $1.40 This weight scared the absolute shit outta me when I loaded it up, hence my super slow eccentric first rep. Once I felt how well it went back up though, the following three reps felt really good.... Big thank you to @benjamin_cameron for not letting me die on the failed 5th. Super stoked with this lift. Now it’s time to back off for a while and plan for even bigger lifts in my next strength cycle. Proud, but never satisfied... I didn’t come this far, to only come this far!

14.01.2022 Are you a student who’s looking to get stronger, build muscles or have your overall fitness running? We are here just for you! Enjoy 15% off memberships when yo...u sign up with us, don’t miss out on this opportunity! - * Contact us now to book in your free trial *T&C’s apply terms and conditions apply - - - - #steedfitness #sydneystudentdiscount #covidfree #hygiene #gymmotivation #sydney #sydneyaustralia #sydneyboutiquegym #powerliftingaustralia #bodybuildingaustralia #gyminsydney #sydneygym #personaltrainingsydney #sydneypersonaltraining #sydneyfitness See more

14.01.2022 Bench Tings - 125kg moving relatively well for a 5x5 - I’ve been tryna build this bench up for about 5 weeks to get myself to a confident 140kg.... - Alls going well and ahead of schedule. - Alarming though... my bench and squat are getting concerningly similar in load - - Intra-workout amino fuel by @switch_nutrition and supplied by the absolute LEGENDS at @elitesuppssydney See more

13.01.2022 STAND TOGETHER - #blackouttuesday

12.01.2022 Growthin all its forms (strength, hypertrophy, professional and personal)happens when we question and test our own abilities. - Failures are part of this process and they are necessary for gaining awareness in areas we need to work on. - You’ll know when you’re onto something big when is scares you. This is the edge of chaos. This is where you leap...

12.01.2022 Here is my ‘Holy Trinity’ in the process of efficient Muscle Gain: - #1 A well put together program that is specific to you, your training age and experience, your morphology, and your active ROM while keeping true to the principle of Progressive Overload. - #2 A structured nutrition plan that prioritises both performance in the gym and recovery after training to facilitate driving the necessary adaptations that are needed to induce a Hypertrophic response.... - #3 Recovery. Often ignored due to a I’ll rest when I’m dead and HUSTLE mentality, in order to make sure that damage done in the gym is repaired BEFORE going into the gym again to make more damage. If this is not done, the above two principles are voided! - What other things do you think are important in the process of gaining muscle? See more

11.01.2022 CLIENT SPOTLIGHT @benjamin_cameron came to me and said, Patty, I want to grow! My reply was, Ask.. and you shall receive.... We are currently only 8 weeks in, and we ain’t even close to done yet While staying lean in a bulk is a longer process, it’s a much more sustainable and rewarding process. FACE-TO-FACE COACHING ONLINE COACHING BODY COMPOSITION DM or email all coaching enquires.

11.01.2022 Sitting on your hands and wishing that the cards dealt to you were different, does you no good at all. Maybe you made a wrong decision here or there? Maybe you made a bad judgement call?... Maybe you haven’t done anything at all because you don’t believe that you can do it? Here’s the truth of it - IT DOES NOT MATTER While the decisions we’ve made in the past can’t be changed, we can still choose to learn from them and do things better than before. You CAN have everything you want in this world. Obtaining it will be tough but as long as you plan thoughtfully and execute on these plans consistently and with absolute tenacity, you can succeed. Every waking second of every day, you have a choice - sit or stand? So... Say that it’s half-time now, and you can choose which team you play for. Who do you choose? Sit? All good. Stay safe, stay stable, but stay where you are, nonetheless. Stand? Risk big. Risk losing something have, but also stand to gain EVERYTHING you want. I choose to stand. Comment ‘Stand’ below if you are with me

10.01.2022 Don’t pay to have your reps counted. - Coaches are (should be), there to pay attention to the finer details in your training so that you can progress efficiently, effectively and safely. - If you are going to invest money into your training, invest in a coach that is thoughtful in program design. ... - Invest in a coach understands the meaning behind use the right tool for the right job. - Invest in a coach that understands the advantage of longer runways of progression as opposed to shorter runways. - Also, invest in a coach that looks like they’ve lifted more than a TV remote. - - What is it you look for in a coach? Answer below? See more

09.01.2022 Three years and copious amounts of doughnuts ago

09.01.2022 In order to truly master your craft as a Coach, Self Awareness is a superpower you MUST develop. - Being self aware will give you the ability to identify where you have gaps of knowledge that need to be filled. - Understanding that you don’t know something is where your development begins...... - @pre_script #PSL1 See more

09.01.2022 @elitesuppssydney is truly is my one stop shop. They just got a fridge withno word of a liethe best tasting pre-prepared, macro friendly meals I have ever eaten. @mymusclechef is changing the meal prep game. ... Save time, save money, save yourself the washing of dishes. Oh and did I mention that you’ll save time? There’s a quote I love from the movie Southpaw, If it makes money, it makes sense.. Well time is money, so this makes perfect sense! Get in. Get your meals. and tell them Patty sent you

08.01.2022 Tough conversations... Overweight and unhappy people with bodies they don’t want everywhere, pave the paths that they walk on with the excuses that they choose to justify to themselves. It takes too long...... It’s too hard to find the right choice... It’s so boring... Here’s the long and short of it. You are blessed to have a tool that will give you insight on what it is that is going wrong with your nutrition, and instead of using this tool, you would rather sit on your hands and make excuses for why you can’t (won’t), do it. In essence, whatever excuse you make sounds more like, I’ve tried nothing, and I’m all out of ideas... If you want something bad enough, you’ll do what it takes - in this case, track your food intake. So next time you tell yourself an excuse to justify why you can’t track your food, try telling yourself this, I am accepting a mediocre standard of myself. I deserve nothing more, and I am totally ok with that... then see how you feel. As with all things: Tracking = Data = Wisdom = Better judgement on what changes need to be dame - THAT IS THE POINT! Doors that lead to success can’t be opened unless you stop sitting on your hands...

08.01.2022 Row with INTENT - While I use this machine, in this manner, my aim is not to load up the plates and rep out like a hero. - My aim here, is to focus solely on creating as much INTENT as possible with each and every rep, as I look to challenge my lats through their action.... - I do this my consciously using my serratus to fix my shoulder in place and to express more length at the furthest point of the rep. As I pull, I think about driving my elbow down into the ground rather than pulling it back. In relation to creating counter forces with the direction of how the weight is moving, I’ll first drive my opposite arm into the chest pad and then as my elbow comes further down, I’ll press hard into the ground with my forward foot. Once I hit the peak of the rep, I’ll enter the eccentric, reversing this process keeping the tension consistent. - ..and that’s just one rep. - This is the amount of focus you should have as you engage yourself in your training sessions. - It is more than just reps and sets - - - @pre_script @impactsupplements_ See more

07.01.2022 My number one gal... Nothing teaches compassion quite like when you best friend makes her way to her final sleep. Let this act as a reminder to love your pets. Chances are, you’ll never love them quite as much as they love you.

07.01.2022 Just for the lol’s This could’ve been a picture I’d use to leverage into a motivational progress takes time post. While that is true - progress DOES in fact take time, this post is like I said, just for the lol’s.... Top - me at 14yrs of age, getting ready to compete in my first season of bodybuilding in a Students category. Bottom - me about 3 weeks ago, throwing up a double McPatty as I started at my new home at @steedfitness Words I would say to my younger self... Sweet necklace and wrist band bro. Learn to laugh at yourself. Life is better when you know how to.

07.01.2022 Be better! Each day we wake, we have the opportunity to be a better friend, better partner, better husband/wife, better worker. Each day we have an opportunity to be a better version of the person you were yesterday.... Realising your true potential does not get tapped by accident. It takes time, patience, and EFFORT. You can be better. You have every opportunity to do so. Tell yourself... I WILL be better!!

07.01.2022 One of my Hero clients @tanishwaa showing off how we’re getting her some upper body gains

06.01.2022 Stability in the training sense is described as ‘the ability to resist force’. - As a primary principal, Stability should be thought of as a prerequisite before the application of Strength can be implemented. - TEMPO is a great tool that can be manipulated for the testing and strengthening of the Stability prerequisite.

06.01.2022 People that actually give a shit about their success, act like they give a shit about their success! - Every action has a reaction, and with that said, you will either SUFFER from the action that take, or you will PROSPER from the action you take. - At the end of the day, there is only choice. So choose wisely, and act like you give a shit!

05.01.2022 There is ALWAYS a bigger fish.. - Here’s the hard honest truth. Once you accept this, you will live a much happier life. I know that once I did, it was much easier for me to do it for the love/fun of it! - There will always be someone bigger than you.... - There will always be someone stronger than you. - There will always be someone more aesthetic than you. - ...and you know what? This is all ok. Life goes on and the world continues to spin. - STOP looking at what others have, and torturing yourself by wishing you had it. - START looking at what you have and feel blessed to have it, and continue to live a beautiful life. - - - Currently weighing in at 105 which is a goal I set to reach 5 weeks ago (gain 5kg in 8 weeks ). Time to hold and get lean! - Hit me in the DM if you’re keen on creating your own, ideal physique See more

05.01.2022 I'm just a living legacy to the leader of the band. - Happy Birthday, Superman

05.01.2022 Stop being such a Sensitive Sally! - It’s time that we gained more understanding behind the fact that, as human beings, we are designed to withstand certain amounts of stress. In fact, dosed appropriately, we can grow from it... and that’s the point! - While too much stress can be a detriment to your progress, stress isn’t the bogeyman that everyone makes it out to be.... - At the end of the day, all stress is good stress.. until it’s not. The key here is understanding how to MANAGE stress, rather than always looking minimise it. See more

05.01.2022 Through all your failures. Through all your successes. The outcome always comes down to the actions that you take, but more importantly, the actions that you don’t take.... If you do nothing - nothing will happen. If you do SOMETHING - something will happen. Good or bad, it makes no difference. The important thing here, is that you take control of your universe, instead of just simply, existing in one...

05.01.2022 Time is precious. Time is money. Don’t spend it doing more training than you ACTUALLY need to. In my experience, adding more training where there is a much less nonsensical option starring me in the face, has always delivered diminishing returns. The scale of Activity VS Caloric Demand needs to be tipped from side to side systematically and thoughtfully in order to make changes that are effective and sustainable over time.... Don’t play yourself by adding that extra hour of cardio if you have room to move with your calories.

04.01.2022 That’s me. Far right, rocking them purple trunks. - Competing in bodybuilding is tough. Entering a competition conditioned well enough to be competitive, is even tougher. - I was not well conditioned here. Not enough to be competitive with the top 3. My condition here got me a 4th place, in a line up of ten other big chested roosters looking to come up on top.... - If you’re going to compete in a physique show, know that your best can always be better, and know that your competition is already privy to that information. See more

04.01.2022 Be a Maverick, with the gold frame aviators.. - Jordan Shallow I fell in love with this quote as soon as I heard it.... It was said in relation to how programming should be approached, and what I took from it could not be more true. Wether you are responsible for programming for clients, or even if you just put together your own training blocks - be thoughtful, clear and concise with every detail you add. Think outside of the box, think freely and independently, but always keep methods conceptual to the driving/desired outcome. Remember - if you add it to a program just because it looks good, it shouldn’t f**king be there. So wise @the_muscle_doc

03.01.2022 Skin in the game... I’ve been a Body Composition Coach for quite some time now. Going on 5yrs.... I’ve had some great successes along the way and I’ve created some awesome relationships because of it. At first when I started, it was all about the body composition, and nothing else. It was about getting people looking better that what they did when they first came to me, that’s all. Now that I’m a little older and have a deeper understanding of things, I know now that there is so much more to it. Hot Tip Happiness doesn’t greet you when you have a six pack. Nowadays, I hunt for a particular smile that comes from self empowerment. In the journey that I take with my clients, I look for a strength that gives them the ability and the willingness to question the universe. I teach my clients that by taking action, you effectively ask the universe for something better, and if your action speak loudly enough, you will be rewarded with that result. This strength, I show to them by coaching them to a point of Self-actualisation, which is achieved by helping them create a better looking, healthier, stronger physique - and that is the beginning. The programs I give may show calories, macros, reps and sets, but within that, there is so much more. ...this much I have learned, so far.

03.01.2022 Another podcast feature in the bank - My good friend, collaborator andin all honestyone of the most inspirational people I’ve met in this game, was good enough to invite me onto her podcast to talk about my experiences in the Fitness Industry as a face-to-face PT, Online Coach and Personal Training Manager. - In this snippet I break down the breakdown that I see most common in this industry when people start their exciting new career as a PT, and that is ‘The Time for Mo...ney Trap’ - Have a listen and go follow @coachdarianbates for more great podcast episodes and amazing educational content - - - @elitevitalitymastery @coachdarianbates #unconventionalwisdom See more

02.01.2022 REAL TALK *this is a long post* This is the cold hard truth of it - people will have more to say about why you shouldn’t, than what they have to say about why you should.... When I first decided to start my Online Business, I had more people doubting me than I had supporting me and my decision. Much like when I started bodybuilding at age 15, everyone had something to say along the lines of, what a stupid idea! ...that year, I took 3 first place positions... You see, when you want to try something BIG or out of the normal perimeters of the matrix of a life that we live in, there is going to be people who want to give their two cents in reasons why you shouldn’t do something. Now, unless this person has had tangible success in a similar world that you wish to dive into (eg parenthood, business, sports), most of the opinions that you will get have that exact same value - two f**king cents worth, and should not be listened to. The parts no one tells you about success: - You will lose friends - Your family may distance themselves - You will spend much of your time alone - Your overnight success could take you 20years *SIDE NOTE* - funnily enough, these friends and family that doubted and left you will suddenly reappear when you are successful I count on one hand, the amount of people’s opinions that I truly care about. These people back my decisions (if I have a good plan), they are open to talking about the challenges I face, and most importantly, they are WITH ME on my journey, no matter the length. Pair this with an ability to be ok with a lack of acceptance and that is what sees me through to my successes, and it should do for you too. Get ok with being a misfit. Get ok with being an outcast. Success awaits those willing to pay the price. Your need for acceptance can make you invisible in this world. - Jim Carrey

02.01.2022 A friendly reminder to be kind and not take life too seriously

01.01.2022 Your vibe attracts your tribe, period. Everybody has an idea, but it’s really about executing the idea and attracting other people to help you with the idea. In simpler terms...... Do what you want to do, and do it with passion. Others like yourself will see this passion, and they will join you on your journey. I chase the things I love and the feelings I want to have with absolute tenacity. The people in my corner (my tribe) are there because they can see how much I want to succeed (my vibe). They to chase success with me, just as I chase success with them. Big love, Patty

16.12.2021 No more fads. No more I want it now mentality. Keto this, fasting that, carnivore whatever the f**k.... I promise you.. CALORIE DEFICIT IS KEY for weight loss. Keep your carbs, keep your favourite foods. Eat 4 meals a day, eat two meals a day. Consume all your calories in the morning, eat them all at night. Losing weight comes down to staying in a calorie deficit. Don’t believe me? Search Mark Haub twinkie diet Also *TRIGGER WARNING* if you are eating in a calorie deficit and not dropping weight, chances are, you are not actually in a calorie deficit. When it comes to dropping specifically body fat however, there are more nuances that come into play, but that’s a story for another time #SeeYouAtWork

08.12.2021 What you THINK you need, VS what you ACTUALLY need. - You THINK you need Motivation, where in fact what you ACTUALLY need is Discipline.... - You THINK you need the best supplement regime known to man, where in fact what you ACTUALLY need is Hard Training, Adequate Recovery and Great Nutrition. - You THINK you need tonnes of friends to celebrate with on the weekends, where in fact what you ACTUALLY need is a hand full of people that create a community of likeminded individuals that will support each other’s growth and that will challenge even your greatest ideas. - You THINK you need a miracle to change the situation you are currently in - where in fact what you ACTUALLY need is the willingness to make small changes to your trajectory, everyday, that moves you closer towards your North Star. - #SeeYouAtWork

21.11.2021 I consider myself to be a pretty strong guy. But there ain’t no one as strong as my mum.