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Physique Wise

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25.01.2022 Hip Thrusts One of the best exercises to target the Glutes in the shortened position when you get them right. Here are a few pointers...... Ensure you get your set-up right. The bottom of your shoulder blades should be on the bench and your knees should be directly over your feet (shins vertical). All the movement should come from the hip, not from the spine. Keep your abs tight and ensure you hinge at the hips. Keep your chin tucked in throughout In order to keep tension on your glutes throughout, you only need to use a partial range of movement. Here I am try to stop before my knees start travelling back towards me. At the top I am fully extending the hips and also tucking my hips up towards me to fully engage the glutes. Make sure you do these right to get the most out of them #hipthrust #booty #glutes #training #trainingtips #coach #workout #gym #muscle #strength #barbell #fitness #personaltrainer #onlinecoach #fitnessmotivation #fitspo #instafit

25.01.2022 #motivationmonday - It’s Monday, time to get after it! Let me know if you’re training today.... #training #monday #motivation #fatloss #gym #muscle #weightloss #fitness #fitnessmotivation #fitspo #instafit #personaltrainer #onlinecoach #onlinefatlosscoach @studiomomento_

25.01.2022 What a fantastic day yesterday at the @icn_nsw State Championships. @sassy_eichler competed for the first time and managed a 2nd Place in Sports Model 1st Timers and 4th & 5th in Fitness First Timers & Rookie. She did unbelievably well considering it was the first time she had competed and by the end looked completely at home on stage (naturally!!). @repswithroxy managed to get two 2nd place finishes in the Sports Model Novice & Sports Model Over 30’s and a 4th Place in t...he Fitness Model Over 30’s. All in all a really successful day for both who worked their socks off to achieve their physiques. What a fantastic accomplishment ladies - well done, I couldn’t be any more proud #ICN #fitness #sportsmodel #physique #bikini #physiquewise #coaching #onlinecoach #fatloss #transformation #fatlosstransformation #weightloss #muscle #strength #strong #health #diet #nutrition #mindset #ipreview via @preview.app See more

25.01.2022 Be yourself- everybody else is taken #quote #wednesdaywisdom #quoteoftheday #quotestagram #quotesaboutlife #quotestoliveby #fitness #fitspo #motivation #mindset #physiquewise

24.01.2022 Very grateful to be given the opportunity to speak to the guys @clarinsaus yesterday as part of their wellness program. I was able to talk about some of the problems/struggles we face, especially as we get closer to Christmas and New Year with nutrition and health. I presented some of the common issues I see my clients face and some solutions to help them work through these issues. ... Thanks to @clarinsaus for having me and for being such a receptive audience #nutrition #health #wellbeing #coaching #fatlosscoach #weightloss #weightlosscoach #sleep #diet #calories #macros #training #habits #fitspo #instafit #corporatewellness See more

24.01.2022 Give this sweaty monster a go! The goal is to reach 250 Kettlebell Swings. Grab a bell and start a timer. You have 60 secs to do as many swings as possible. Once you have done 60 secs worth, stop and record your reps. You then have to do 10 Goblet Squats, 10 Butterfly Sit Ups and 2 Burpees.... You then go back to the swings and complete as many as you can in a minute. Once complete it’s back to the Squats, Sit Ups and Burpees, only this time you have to add 2 reps onto each exercise. Continue until you have reached 250 swings #kettlebell #kettlebellworkout #kettlebellswings #swings #situp #squat #burpee #homeworkout #cardio #conditioning #fatloss #hiit #workout #gym #weightloss #fatlossworkout #fatburn #personaltrainer #onlinecoach #sundaysweat

24.01.2022 I highlighted this passage from @littlemrsfarrell recent testimonial as it highlights a common problem I see people face: An ALL-OR-NOTHING mentality that leads to taking one step forward and two steps back. We remove things from our diet. Sugar. Alcohol. Carbs. We make progress but constantly crave foods. Then comes the inevitably screw up. A weekend away. A dinner out. A birthday. A holiday. We ‘fail’ at our diet and feel guilty. We completely fall off the wagon and c...an’t get back on the wagon again. Rinse and repeat over and over. This type of pattern can only repeat for so long before we realise there must be another way. The other way is to completely do away with this ‘all-or-nothing’ mentality and realise you need to think about dieting in a completely different way. I like to use the analogy of the dimmer switch to highlight how to think differently. Picture the dimmer switch that has the ability to increase or decrease the intensity of the light bulb vs the regular on-off switch, where it is either bright or pitch black, with nothing in between. Thinking in a more balanced way means we are able to avoid the pitfalls of an ‘all or nothing’ like mindset and have the ability to dial it up (or dial it down) accordingly. 8 weeks until your holiday and a bit of excess fat to lose? Time to brighten that bulb and turn the dimmer up. That could mean tracking all of your food and increasing the frequency of training sessions. Christmas holiday coming up? Turn the dimmer down slightly and enjoy a few meals out without completely losing the plot. So try to ditch the all or nothing mentality that has you constantly spinning your wheels (especially around holidays). #ipreview via @preview.app See more

24.01.2022 I have been coached by Paul for a few years now and this year has been my most significant in terms of what I have accomplished with his guidance. This year I have made time to reflect on everything I have learned from Paul and my previous coaches to date and had an aha moment after a gradual weight gain and falling out of shape over a series of months post my wedding in 2019. It was the first time I had ever experienced any significant weight gain. It was caused by inconsis...tency with nutrition over this time and making frequent sub optimal choices. For me it comes down to nutrition and I never found a truly happy place with this since I began. This year we set a goal for me to find this by tracking my set macros in my fitness pal and eating whatever I enjoy and factoring in any alcohol consumed while ensuring it hit my targets consistently. Sounds pretty simple right? Prior to this new approach I would give up alcohol or cut out certain foods when dieting down and once I reintroduced them I would digress. I managed to lose 8kg over 5 months by training 4 days a week, regular walks and being really consistent with my nutrition while including many social events, holidays, drinks and any food I wished to enjoy. I don’t punish myself after a weekend of extra indulgences by trying to burn extra calories etc, I just return back to normal the next day and still progress as planned. It’s felt like a rollercoaster at times with a few challenges along the way and I am so grateful to Paul for his patience, sensitivity and for keeping me grounded when any doubts start to creep in. I have made great improvements in different aspects of my training but the main accomplishment is what I have learned with my nutrition. I am very confident in self managing this and have finally found a sustainable approach that makes me happy. I continue to work with Paul as he gives me the space to learn and grow while supportively challenging me when needed. Paul considers my individual lifestyle and supports me to achieve me goals around this rather than expecting me to stop what I enjoy. Such a lovely, genuine person and glad he’s my coach

23.01.2022 With Christmas fast approaching attention inevitably turns to the whopping amount of calories we are going to consume over the coming days. One way of limiting some of the damage is to make strategic swaps of certain foods and beverages to lower your total calorie intake. One easy swap is to replace beer with a Vodka & Soda. The average bottle of beer (330 ml) contains approximately 140-180 calories. The average Vodka Soda contains just over 100 calories by comparison.... This may not seem a lot, but this would equate to around 400-800 calories difference after 10 drinks. So if you want to try and focus on fat loss over the festive period, but still want to indulge a little, try making some strategic swaps to limit calorie intake. #food #calories #alcohol #beer #vodka #fitness #workout #training #coaching #onlinecoach #fitness #fitspo #physiquewise #instafit #personaltrainer #christmas #fatloss #weightloss #ipreview via @preview.app See more

23.01.2022 Saturday Sweat Start with the Eliminating EMOM. Minute 1 complete 20 Jumping Jacks & 10 Air Squats. Min 2 complete 6 Burpees. Every time you get back to the Burpees increase by 2 reps until you can no longer carry on. Rest a few minutes before attacking the Assault Bike. 2 mins to accumulate as many calories as possible ... Rest a few more minutes before hanging from a bar as long as possible. Add up your score (total number of Burpees, total Calories & total time in secs for the hang). My score? 428. Go get it #fitnesschallenge #saturdaysweat #sweat #fitness #gym #assaultbike #bike #calories #burpees #bodyweight #squat #metcon #conditioning #sydneyfitness #coach #onlinecoach #physique #physiquewise #strength #strengthandconditioning #instafit #fitspo #health #fatloss #ipreview via @preview.app See more

23.01.2022 What is the perfect deadlift set-up? As with most training-related questions, the answer is very dependent on the context. Short answer: there isn’t any one ‘best’ set up for the Deadlift. First, for what reason are you deadlifting?... In this session, Will is Deadlifting with the goal of lifting as much weight, as safely as possible to build strength. We aren’t trying to bias any muscles in particular, we want a set up that is efficient to lift a large load in the safest manner possible. So what am I looking for in a good Deadlift set up: - The spine should be straight, and the pelvis should be a in a neutral position (not overly arched or overly rounded). Chin tucked in, keeping the head in alignment with the torso, helping the spine stay straight. Arms completely straight (you can see Will’s triceps are flexed here so his arms are completely locked out) More flexion at the hips than the knees. In order to make the deadlift efficient, we don’t want to bend the knees too much, rather focusing on pushing the hips back, placing a greater emphasis on the Glutes and hamstrings. Pressure through the whole of the foot. Imagine the foot as a tri-pod, with three points of contact: the ball of the big toe, the ball of the little toe and the heel. Focusing on distributing your weight and pressure evenly through these three points. Everyone’s set up will look slightly different depending on: - -Whether you age trying to bias certain body parts over others -Your individual biomechanics (torso length, leg length etc) -Whether you are using a straight barbell, or a Trap Bar (as in the example above). The Trap bar will allow for a little more bending of the knees and will probably favour taller individuals with longer limbs. So as you can see, the set up of any exercise will vary person to person depending on various reasons, so don’t always assume you need to copy or mimic others who may have different goals or body shapes than you #deadlift #trapbar #training #trainingtips #individualise #fatloss #muscle #strength #strengthtraining #onlinecoach #physique #physiquewise #fitness #fitspo #legs #workout

23.01.2022 What an experience stepping on stage has been, not only has this taught me to break through mental and physical barriers but it has opened my eyes to what is possible when you set yourself a goal and refuse to let anything keep you from it. Inclusive of a pandemic. Losing your job and Moving House. The 4am starts, intense training sessions, love/ hate affair with the assault bike, late night posing sessions, the low calories, the high and low emotional rollercoaster that is... comp prep is no easy feat but the moment you step on stage, its all worth it! Nothing beats knowing you are presenting something money cant buy! I have to give credit to my coach who never faltered in his belief that together we would bring a phenomenal physique to the stage. Which we did!! The amount of thanks I have for you for being in my corner, being understanding, supportive and always encouraging is never ending. I know that together we are going to bring a show stopping rig to the stage next year!! Can’t wait for next your. You did yourself and everyone around you proud #compprep #fatloss #transformation #fitness #icn #sportsmodel #bikini #onlinecoach #fatlosstransformation #muscle #ripped #shredded #shredz #fatlosscoach #onlinefatlosscoach #physiquewise #fitspo #instafit #motivation #quote See more

22.01.2022 Client Testimonial #fatloss #weightloss #transformation #testimonial #results #progress #fitness #strength #training #nutrition #diet #coaching #gym #workout #physique #physiquewise

20.01.2022 Liquid calories are still calories! We can obtain liquid calories through... Alcoholic Drinks Milky Coffees... Juices Smoothies Soft Drinks One of the main issues with liquid calories is their lack of satiety. They don’t serve to keep us full. Meaning we often don’t adjust our food intake to compensate for the calories ingested through drink. So often what happens is we still eat the same amount of food & drink our liquid calories on top of this. Which inevitably leads to weight gain. So, one key priority I have for all fat loss clients is to eat their food, rather than drink it. I try to minimise liquid calories as far as possible, focusing instead on increasing water intake as much as possible. So make sure that if you do have calorie containing drinks, you account for the calories and adjust your food intake to ensure you don’t gain weight as a result. #calories #liquidcalories #alcohol #fatloss #fatlosstips #fitness #fitspo #motivation #personaltrainer #onlinecoach #diet #nutrition #weightloss #weightlossjourney #ipreview See more

20.01.2022 Client Testimonial - @repswithroxy ... This amazing human being....Coach and friend Paul has been the person that has created life changing results for me. Of course it's up to you to take the tools on that Paul gives to you but he really really knows he's stuff. I’ve been working with you since 2017 and I’ve never never looked back. You have taken my through 2/3 comp preps and even through a lockdown and your support, encouragement, an ear to listen to, the little nudges i...n the right direction is second to none. I'm a coach myself and I look up to you as a coach! Thank you so much for helping me bring another and better version to stage and to help me keep my amazing results after. This is just another start to another chapter! Let's bring on next year...here we go again #compprep #femalefitness #icn #sportsmodel #transformation #results #fatloss #muscle #bodycomp #training #nutrition #diet #mindset #physiquewise #fitspo #fitnessmotovation #gym #workout

20.01.2022 Physique Wise #transformation of the Year. Over the next few weeks I’m taking a look back over the past 12 months at some of the outstanding results achieved by Physique Wise Clients. Over the past 4 months we have been focusing primarily on fat loss, with the goal of reaching a body fat level that provides a good environment to start to switch focus on building muscle. ... In all we have seen an 8kg reduction in body weight & a 9% reduction in body fat. In this scenario we utilised time-restricted feeding as a method of reducing calorie intake. This method involves only eating in a set ‘window’ of time, usually around 8 hours in length. As with any method of ‘dieting’, there is no inherent magic involved with time-restricted feeding. It was merely a method that allowed my client to keep his calorie intake lower and fit well with his lifestyle. For me, the number consideration of any dietary approach should be ADHERENCE. Can you stick to your dietary approach without too much stress? Can you stick to it for the long term? Is it sustainable? Fantastic work & stay tuned for more in the coming weeks. #fatloss #diet #nutrition #coaching #onlinecoach #fitness #beforeandafter #physique #physiquewise #fitspo #instafit #malefatloss #weightloss #bodyrecomp #onlinefatlosscoach #personaltrainer #strength #muscle See more

20.01.2022 This is often a time of year when we start to focus on making changes. However, we all know change is hard. In order to make the process of change a little easier we need to ‘shape the path’. This means creating an environment that makes change easy. For example, if you want to improve your sleep, you might want to think about removing technology from the bedroom to remove it as a temptation. This should help you stay off technology before bed and remove any light from thes...e devices, keeping the room darker. Another example would be to remove junk food from your kitchen. This time of year we often have an abundance of food in our fridge, most of which we wouldn’t normally eat! So rather than live with it and try to deal with the constant temptation, you are better off removing it altogether. Change is hard, but cultivating your environment can help make the process much easier #change #behaviour #habit #sleep #stress #stressmanagement #fatloss #health #fitness #weightloss #wellbeing #lifestyle #coach #coaching #fatlosscoach #physiquewise

19.01.2022 So whilst it is a common mistake to completely overlook your weekend food intake, another problem stems from trying to estimate food intake when eating out at restaurants. The study (Over)Eating Out at Major UK Restaurant Chains: Observational Study of Energy Content of Main Meals by Robinson et al (2018) is a great reference here. In this study main meals from 27 restaurant chains were analysed. The study revealed that the average calorie content of main meals was 97...7 calories. This is for main meals only so does not take into consideration entrees, desserts and drinks. As a result here are some things that can help keep your calorie intake down... Try to choose your meal ahead of time (if possible) Rather than clear the plate, take extras home Sauces often pack a very potent calorie punch, so ask for them on the side, rather than pre-poured over the dish Opt for a side of vegetables or salad, rather than fries If tracking calories, try to plan for meals out in advance by reducing your calorie intake earlier in the day Going out for meals doesn’t automatically have to mean weight gain. I hope these tips help - let me know if you have any others you use... #restaurants #food #meals #diet #weightloss #fatloss #weightlosstips #fatlosstips #physiquewise #onlinecoach #coach #calories #fitness #gym #workout #fitspo #fitfam See more

18.01.2022 Here is your #Sundaysweat workout this week... Set your timer for 15 mins & get ready to go. Your goal is to complete as many rounds as possible of...... 3 Chin Ups 7 Push Ups 15 Bodyweight Squats 5 Assault Bike Calories **Chin-Ups can be assisted ***If you don’t have access to an assault bike use another piece of equipment such as a treadmill or rower Give this one a go and post below how you found it #sweat #conditioning #metcon #conditioning #circuit #amrap #workout #gym #chinup #pushup #squat #bodyweight #physiquewise #fatloss #weightloss #fitness #onlinecoach #onlinefatlosscoach #fitspo #motivation #ipreview via @preview.app See more

18.01.2022 Cauliflower rice is not ‘better than’ Basmati Rice. However, it could be a useful food swap if fat loss is your goal. Cauliflower rice is much lower in calories but contains a good deal of water & fibre meaning if will keep you full. ... Making this swap could be a good idea if you are not tracking your calories but want to reduce your calorie intake. If fat loss is your goal then finding lower calorie alternatives to your usual food can be extremely helpful. Stay tuned for some more... #food #calories #diet #fatloss #nutrition #health #fitness #coaching #physique #physiquewise #wellbeing #mindset

17.01.2022 Rows to bias the Upper Back vs Rows to bias the Lats. Have a look at the video above where I show you how to bias the Upper Back or the Lats when rowing. The differences are quite subtle, but the outcome is vastly different. To bias the Upper Back (Rhomboids, Mid-Traps, Rear Delts) we need to focus on driving the elbows & shoulders back as far as possible, resulting in retraction of the shoulder blades. ... To bias the lats we need to focus on driving the upper arm downwards & in toward the torso. In this instance we are not trying to drive the elbows behind us, we stop once they are in line with the torso. In order to get the most of your training, it is necessary to know what the intent of the movement is #training nutrition #diet #lifestyle #fatloss #weightloss #fatlossjourney #weightlossjourney #transformation #fitness #fitspo #trainingtips #coach #coaching #onlinecoach #onlinefatlosscoach #instafit #motivation #results #muscle #strength #lats #back #rows #cablerows #physiauewise #ipreview See more

17.01.2022 What a journey! @repswithroxy & @sassy_eichler you worked your socks off and absolutely smashed it! For those wondering, the plan now (after a few days off training and relaxed eating) is to begin training again and start the reverse diet. The goal is to steadily bring calorie intake up back to maintenance levels to allow for full recovery from the comp.... The first phase of training will be relatively low volume with an emphasis on building strength as we bring calories back up. It’s important to emphasise recovery after competing. It’s extremely stressful on the body and certainly takes its toll both physically and mentally. #transformation #compprep #fatloss #fitness #gym #workout #fatlossjourney #coaching #onlinecoach #physiquewise #fitspo #fitspiration

16.01.2022 Not only is getting enough sleep (sleep duration) super important but getting good quality sleep is also of massive importance. Sleep can be disrupted for a number of reasons, including... Late night light exposure... Noise Temperature Alcohol Caffeine Eating too close to bedtime Often we might be in bed for 8 hours per night, but actually only asleep for 6 hours. Things that can help improve sleep quality include: - Ear plugs Eye mask Limiting caffeine consumption later in the day Eating your last meal earlier #sleep #health #fatloss #weightloss #physiquewise #onlinecoach #onlinefatlosscoach

16.01.2022 If you find regular Ab Wheel Roll-Outs a little easy, try adding a 1/4 rep at the bottom... this makes the movement MUCH more challenging! Give it a go! #ab #sixpack #abwheel #core #corestrength #trainingtips #training #exercise #gym #workout #homeworkout #fatloss #weightloss #onlinecoach #physiquewise #fitnessmotivation #fitspo #instafit #fitfam #ipreview

15.01.2022 Physique Wise Transformations of the Year. Over the next few weeks I’m taking a look back over the past 12 months at some of the outstanding results achieved by Physique Wise Clients. Next up is Dan who has been battling with the difficulties of the on-off lock-down situation in the UK to train and maintain his health, fitness and wellbeing. ... These pictures depict just how well Dan has done with a mixture of training at home, outdoors and in a gym when possible. More importantly, Dan has been very diligent with his nutrition, tracking his food and staying accountable at all times. I really can’t wait to see what Dan can achieve with a full year at the gym!! Awesome work Dan #transformation #fatloss #fitness #fitspo #fatlosstransformation #muscle #strength #coach #coaching #onlinecoach #physiquewise #weightloss #beforeandafter #training #nutrition #diet #lifestyle #mindset See more

15.01.2022 CLIENT TESTIMONIAL: Paul isn’t your typical power-hungry drill Sargent of a PT. His depth of knowledge in exercise and nutrition is second to none. Growing up in sports meant I was quite confident I had it all worked out. Since working with Paul, I have realised there are many misconceptions around diet and exercise which are not often shared or communicated well within the industry. Paul’s job is truly his passion and his love for what he does is contagious. We speak mo...st days when he checks in or when I reach out with a quick question on technique or when I’m buying groceries. I would recommend him to absolutely anyone of any age or fitness level as he will find a way to get the best of you without you hating him for it! #fatloss #weightloss #transformation #fatlosstransformation #fitness #gym #workout #coaching #onlinecoach #personaltrainer #physiquewise #physique #strength #strengthandconditioning #strengthtraining See more

15.01.2022 Heel Elevated Split-Squat - A great way of increasing range of movement at the front knee is to use a wedge to elevate the heel. This allows you to take the knee into full flexion, increasing the range of movement (and difficulty) of the split-squat. As with all lower body exercises you have to pay attention to ensure your knee is tracking over your foot properly. You must also focus on ensuring you are pushing through the full foot, not just your toes. ... #splitsquat #legday #muscle #strength #quads #training #workout #fitness #onlinecoach #personaltrainer #physiuewise #coach #triceppump #flexyourtriceps See more

15.01.2022 Don’t stress about 1 bad meal!! Focus on consistency over the course of a year. If you eat 3 meals per day, you will consume 1,095 meals per year. If you are 90% compliant to your plan, this means you have 55 ‘free meals’ to eat ‘off-plan’.... If you are compliant 85% of the time then you will have 164 ‘free meals’ to eat ‘off-plan’. Hopefully viewing your nutrition in this context will help you recognise that it isn’t about what happens today. It’s about what happens over the long-run. So don’t stress about one bad meal! #nutrition #fatloss #weightloss #coach #onlinecoach #diet #training #mindset #personaltrainer #onlinefatlosscoach #consistency #results #fitspo #instafit #fitfam #ipreview See more

14.01.2022 One of the biggest lessons I learnt this year was the need to be adaptable to the circumstances. When gyms were forced to close I had to adapt and still be of value to my clients. Thankfully we navigated our way through that period of time but I’m glad that I could have been a source of support to my clients during that period of time #coaching #coach #physiquewise #training #nutrition #fatloss #diet #strength

13.01.2022 Run your own race - don’t worry about what any one else is doing. There will always be someone leaner/more muscular/stronger/younger/better looking on Instagram. Stop wasting your time comparing yourself with them and know that you are enough already #Friday #quote #quoteoftheday #fitness #fatloss #personaltrainer #onlinecoach

12.01.2022 #transformationtuesday - Update on the progress of @littlemrsfarrell who has now lost 7kg over the past 4 months and has transformed her physique. This progress has been made amidst a backdrop of holidays and birthday celebrations. The key point here is that you do not need to let social occasions and holidays get in the way of your fat loss progress. ... Laura has been extremely consistent with her training (ensuring she stayed on track by training on holiday) and has upper her activity levels by increasing her daily step count. Great work Laura - can’t wait to see your continued progress over the coming months. #fatloss #weightloss #fatlosstransformation #weightlosstransformation #beforeandafter #fitness #gym #nutrition #workout #holiday #progress #results #fitspo #motivation #physiquewise #onlinecoach #ipreview See more

12.01.2022 #motivationmonday Nothing like some client transformations to get the motivational juices flowing on a Monday morning! Here are some recent client progress pictures of Physique Wise clients, putting the Physique Wise principles into practice. ... Awesome work guys - stay positive, stay consistent & have an awesome Monday #motivation #monday #fatloss #fatlosstransformation #transformation #fitness #fitspo #instafit #onlinecoach #physiquewise #training #nutrition #diet #mindset #lifestyle #personaltrainer #weightlossjourney #mensfatloss #mensweightloss See more

12.01.2022 Who got up in the rain today and wanted to roll-over and sleep in? Who ignored that voice in their head, got up & smashed their workout? @jonathan_goodman101 Sometimes we have to put off what we want to do right now, in this moment, for the long-term reward. ... It’s something we aren’t always good at. But the pay-off in the end is always worth it! #monday #mondaymotivation #hardwork #work #hustle #motivate #quote #quoteoftheday #physiquewise #onlinecoach #fatloss #weightloss #fitness #nutrition #mindset #ipreview See more

11.01.2022 @willewis started working with me in January. He weighed exactly 85kg. Today we checked body fat and he weighed exactly 85kg! But what a vast difference. On the left he was 13.7% Body Fat and had 73.3kg of lean mass. Today (right pic) he is 9.0% body fat and has 77.3kg of lean mass. ... This is why checking other metrics other than the scale is super important. If you had just looked at the scale you would have seen no change. With clients I like to use: - Scale Weight Skin Fold Measurements Progress Pictures Awesome work Will - testament to your hard work #transformation #fatloss #strength #muscle #strengthtraining #workout #gym #bodyweight #bodycomposition #fitness #fitspo #motivation #gymlife #physiquewise #onlinecoach #personaltrainer #training #nutrition #diet #mindset #lifestyle

11.01.2022 Pausing in the peak contraction/shortened position. Pausing when the muscle is fully shortened is a great idea when performing exercises when this is the most challenging part of the movement, like the 3 chosen in the photos above. With the leg extension, the bias of the movement is the top position. This is really the only quad exercise that challenges them in their shortened position. So rather than just flinging the weight up and down, try to focus on straightening you...r leg with control and squeezing as hard as possible at the very top for a 2 second count (1 thousand, 2 thousand). Similarly with the Hip Thrust - the most challenging part of the movement is the very top, when the hips are fully extended and glutes in a shortened position. Hold this top position and squeeze your glutes as hard as possible for a 2 second count (1 Mississippi, 2 Mississippi). Rowing movements that target the upper back also are hardest at when the muscles of the upper back are fully shortened. With the row to bias the upper back my aim is to pull my elbows back and pull my shoulder blades together as hard as possible. When training, don’t just move the weight from A to B without a second thought. Try to focus on the muscles you are working and try adding pauses into the most challenging positions for some extra #training trainingtips #workout #strength #muscle #musclemass #buildmuscle #strengthtraining #personaltrainer #onlinecoach #coach #physique #physiquewise #fitness #gym #nutrition #transformation #fatlosstransformation #ipreview See more

10.01.2022 Remember - no lift, no gift! #train #training #gym #strength #fatloss #weightloss #workout #fitness #physiquewise #ipreview

10.01.2022 Don’t solely rely on scale weight to measure your progress!! I’m a big advocate of using the scale to monitor progress and have posted about this previously. However, relying solely on the scale is a mistake. For example, scale weight is not a good proxy for understanding body composition (the amount of lean tissue you have vs fat tissue). I have had clients stay the same weight, but drastically improve body composition by building muscle and losing fat simultaneously. ... So, what should you do? Continue to monitor weight daily under the same conditions Take progress pictures on a regular basis (2-4 weeks) Use a tape measure to measure key sites like waist & hips Measure body fat using one of the many methods such as DEXA or with Callipers. #bodycomposition #fatloss #scaleweight #weight #weightloss #fatloss #measure #measurement #bodyfat #fat #personaltrainer #onlinecoach #coaching #fitness #gym #physiquewise See more

10.01.2022 Just a quick reminder that if you aren’t losing body fat then you are consuming more calories than you are burning #fatloss #wednesday #humpday #quote #quoteoftheday #dailyquote #fitness #gym #transformation #transformationcoach #weightloss #physiquewise

10.01.2022 https://mailchi.mp/fb765e006091/guys-lose-your-gut-forever

09.01.2022 This is advanced warning that the scale might show you a number that you aren’t happy with over the next few days. DON’T FREAK OUT!! There are numerous ways the scale can increase other than an increase in body fat. ... Carbs: The likelihood is that your carbohydrate intake was probably a little (or a lot) higher than normal! Bread, potatoes, rice, cakes, fruit, chocolate... for every 1g of carbohydrate we eat, we also store another 3g of water. Which is why the scale will increase with additional carbohydrate intake. Sodium: We are likely to be eating out at restaurants more over the coming weeks. This often means a higher sodium intake which also leads to additional water storage. Irregular Sleep Patterns: The holiday season sees a break in routine, which can often lead to irregular sleep patterns. This too can lead to water retention and increased weight on the scale. So NO, you didn’t suddenly gain a kilo of fat in one day. You likely experienced one (or more) of the above factors which lead to a temporary spike in weight. #weightloss #scaleweight #xmas #weightgain #fatloss #coaching #holidays #personaltrainer #health #healthandwellness #onlinecoach #physiquewise #fitness #diet #nutrition #food #sleep #carbs #salt #ipreview via @preview.app See more

08.01.2022 Ignore sleep at your peril! It has an effect on almost every facet of your life and should be given the priority to reflect this... #sleep #sleepcoach #sleepcoaching #health #performance #wellness #coach #physiquewise #onlinecoach #fatloss #weightloss #fitness #healthandfitness #healthandwellness #ipreview

08.01.2022 Positive vibes only - happy Sunday #Sunday #positive #positivevibes #fitness #physiquewise

07.01.2022 I read Matthew Walker’s book Why we Sleep last year and would urge all of you to do so. It is a stark reminder about why sleep is so crucial to human life. I have also recently started a course to become a Sleep Coach and am looking forward to helping my clients with any sleep related issue they may be suffering with. There is literally no part of life that is unaffected by sleep, so it pays to ensure it is a priority for our health and well-being #sleep #health #wellbeing #fitness #coach #physiquewise

07.01.2022 Excuses are useless; results are priceless. A selection of recent client results - @mike_hoggy @sassi_matteo_fitness @repswithroxy @sassy_eichler #fatloss #results #beforeandafter #fitness #gym #coach #physiquewise #instafit #fitfam #fatlosstransformation #weightloss #weightlossjourney #fatlossjourney

07.01.2022 Are you Inverting the Pyramid. Swipe across to look at the Pyramid by @muscleandstrengthpyramids Most new clients I speak to are looking at the pyramid from the top down, majoring in the minors and getting bogged down in the details that get them confused and don’t lead to any meaningful results.... My first job is often to simplify things & get them to view things from the ground up instead. So, ensure you are putting the big rocks in place first and focus on mastering these fundamentals first before worrying about the details. What are the basics? Sleep Stress management Gut Health Water intake Energy Balance & understanding calorie requirements Eating adequate amounts of protein Consistently Training If you can honestly say you have mastered all of those above points then you can begin to focus on more minor things. However, I can guarantee mastering the above will get you most of the results you are looking for anyway. #fatloss #pyramid #supplements #mealtiming #nutrition #basics #results #coach #coaching #onlinecoach #physiquewise #fitness #gym #fitspo #instafit #fitfam #workout #diet #lifestyle #mindset See more

07.01.2022 Happy #flexfriday people! #flex #flexfriday #fitness #training #nutrition #diet #instafit #fitspo #gym #pose #biceps #physique #physiquewise

07.01.2022 #mondaymotivation #takeaction #results #performance #fatloss #weightloss #transformation #physiquewise #fitness #health #strength #wellbeing #coach #onlinecoach #ipreview

06.01.2022 We started working together on 3rd Jan 2020. What a 12 months that has been. @willewis has put in the hard yards and has gone from strength to strength. Congratulations- can’t wait to see how the next 12 months pan out! #transformation #fatloss #weightloss #muscle #strength #gym #training #workout #results #fatlosstips #fatlosstransformation #nutrition #lifestyle #mindset #personaltrainer #onlinecoach #onlinefatlosscoach #physiquewise

06.01.2022 #mondaymotivation courtesy of @mike_hoggy who is aiming to get as lean as possible before the Christmas break. So far Mike has dropped 6% body fat in just over 8 weeks working together. He has improved his nutrition by increasing protein intake, reducing alcohol intake and tracking his calories to meet his goals. Stay tuned for some more big improvements in the coming weeks #motivation #fatloss #transformation #fatlosstransformation #fatlosstips #muscle #strength #fitness #monday #physiquewise #fitspo #instafit #fitfam #training #nutrition #diet #mindset #lifestyle #6pack #abs

05.01.2022 We are faced with an ‘evolutionary mismatch’ whereby our brains are much the same as they were thousands of years ago, but the ‘food environment’ we are now faced with is vastly different to what our hunter-gatherer ancestors would have faced. We now have access to hyper-palatable food at our fingertips, delivered to us at the click of a button. These foods are often extremely calorie dense and low in protein, meaning they don’t keep us full for long. ... I often have clients who wonder why they can’t lose weight. The truth is, even if you are very diligent with your food intake 5 days of the week, it is extremely easy to completely blow your calorie consumption out of the water with a couple of meals. The current food environment means we have to be hyper-vigilant about our intake and very mindful of the calories we are consuming. #calories #food #nutrition #fatloss #weightloss #fitness #coaching #physiquewise #onlinecoach #personaltrainer

05.01.2022 Does eating more frequently increase your metabolism and burn more calories? The short answer is NO. Dietary Induced Thermogenesis (the number of calories you burn digesting and processing your food) accounts for approximately 10% if your daily energy expenditure.... Whether you consume these calories as 6 smaller meals or 2 larger meals makes no difference to the overall calorie burn. Take home message: Choose a meal frequency that suits you! Don’t make things any more difficult than they have to be. Eating more frequently is not necessarily any better than eating less frequently #mealfrequency #nutrition #food #fatloss #weightloss #physiquewise #onlinecoach #onlinefatlosscoach

05.01.2022 Another Physique Wise Transformation underway. So far we have managed to reduce body fat by 8.4% and increase lean mass by 3kg. Another big improvement has been posture, with a committed focus to working on mobility drills daily and having more awareness of sitting posture whilst working. ... The goal is to reach 12% body fat by the end of January so watch this space for further progress #transformation #fatlosstransformation #muscle #strength #strengthtraining #onlinecoach #coaching #strong #gym #workout #nutrition #diet #fitness #fitspo #fitnessmotivation #weightloss #bodyrecomp #recomp #personaltrainer #physiquewise See more

05.01.2022 CLIENT TESTIMONIAL- I started training with Paul seven months ago having been recommended PhysiqueWise by my son Ben. At 67, unfit, overweight, diabetic and COVID-19 delaying plans for retirement travel and bucket list adventures.... I needed help to change the direction I was heading. Paul guided me through an exercise program supported by nutritional advice and most importantly his positive encouragement to improve my wellbeing. ... It’s been seven months now with two gym personal training sessions a week, at home exercises and advices on diet and mental health. Improved balance, strength and a 16.6kg weight loss have resulted. General wellbeing and confidence in achieving goals are foremost in my thinking. I thoroughly recommend Paul as a man who can professionally and positively help you achieve outcomes. I feel fantastic..... bring on those retirement adventures!! Thanks so much Paul. In all Howard has lost almost 17kgs in weight and over 13% body fat. Well done Howard - fantastic effort #testimonial #weightloss #fatloss #weightlossjourney #weightlosstransformation #fatlossjourney #fatlosstips #fatlosshelp #coach #physiquewise #training #nutrition #diet #mindset #lifestyle #personaltrainer #onlinecoach #weightlosscoach #fatlosscoach #fitspo #fitness

04.01.2022 Are you taking your recovery seriously? You can only train as hard as you can recover, so without proper attention being paid to sleep, stress management, breathing, and relaxation, you won’t be able to achieve the results you are looking for. Many people only focus on training - pushing the body harder and harder, without any thought to the other side of the equation. ... For the best results, ensure you are paying attention to your recovery. #recovery #sleep #stress #stressmanagement #lifestyle #fitness #results #fatloss #performance #physiquewise #onlinecoach

04.01.2022 One of the most common fat loss problems/mistakes I see being made is people only tracking their intake selectively (I.e. Monday to Thursday/Friday lunchtime). Doing this gives people the false impression they are ‘sticking to their calories’ and ‘doing everything right’ yet still not seeing the kind of progress they feel they deserve. So if you’re somebody who is more social at weekends, calculating your calorie needs on a weekly basis, rather than a daily basis, can b...e extremely helpful. So if you calculate that you need to eat 1,800 calories per day to lose fat, but end up eating 3,000+ calories on Saturday and Sunday, you will need to decrease your intake during the week to ‘save’ calories for the weekend. You can view your weekly calorie ‘budget’ the same way you would view a financial budget. Each week you have a set amount of money to spend. If you intend on purchasing something expensive at the weekend, you may need to make sacrifices during the week to enable yourself to stay within your budget. For example, you want a brand new pair of trainers. So rather than buy your lunch everyday, you prep your lunches instead, saving $100 you need to afford the trainers. The unfortunate truth is that you cannot expect to eat and drink whatever you like for 2-3 days of the week and expect to make fat loss progress. If you aren’t seeing the sort of progress you would like ensure you track all of our food for 7 days a week to ensure you get a full understanding of what your ACTUAL calorie intake is, not your perceived intake. #calories #fatloss #weightloss #nutrition #diet #fatlossdiet #fatlosstips #nutritioncoach #coach #personaltrainer #physiquewise #fitness #training #mindset #lifestyle #fitspo #fitspiration See more

03.01.2022 A fantastic example of a client applying the knowledge she has picked up over the years and applying it. What a fantastic transformation done the right way. Well done Laura! physiquewise.com.au/blog/2020//23/laura-farrell-testimonial

03.01.2022 One of my favourite exercises to strengthen the Vastus Medialis (the teardrop shaped muscle on the inner thigh) is the Poliquin Step-Up. This is a version of the Pietersen Step-Up, but with a little more stability. Set-up a low step, and place a Squat wedge or plate under your heel, to place a greater emphasis on the quadriceps. With the non-working leg, pull the toes up prevent you from pushing off of that leg, forcing the leg on the step to do all of the work.... Try to get the heel of the non-working leg to touch the floor in line with the toes of the working leg. Focus on trying to keep your torso upright and achieve the movement by pushing the knee forward over your toes (rather than hinging at the hips). To make the exercise more challenging you can: - Add extra weight Increase the step height Increase the number of reps Slow the tempo down and add pauses Place a band around the working leg to increase resistance at the top of the movement This exercise is fantastic for improvement strength and stability at the knee, and will help improve athletic performance, particularly in sports with a lot of impact through the knees (such as running, basketball, netball, tennis etc). In terms of sequencing, this is great as an accessory on a knee-dominant leg day. For example, your main lift might be a Barbell Back Squat, so these could be used as an accessory lift to compliment the squat. #stepup #knee #kneestrength #stability #kneestability #rehab #prehab #trainingtips #coach #coaching #onlinecoach #physiquewise #fitness #workout #gym #legs #quads #legday #strengthandconditioning #fitspo #instafit #fitfam

03.01.2022 Congratulations to @sassi_matteo_fitness for finishing 3 in the Men’s Physique Open Nationals yesterday in Adelaide. An incredible achievement for someone who gives his all no matter what. Well done Matteo, what a fantastic achievement #mensphysique #physique #compprep #posing #compete #bodybuilder #muscle #fatloss #fatlossjourney #motivation #fitnessmotivation #fitspo #instafit #fitfam #training #nutrition #mindset #physiquewise

02.01.2022 The Year that was - 2020 - https://mailchi.mp/455060dd1838/the-year-that-was-2020

02.01.2022 The Vastus Medialis Oblique (VMO) is one of your quadricep muscles that is largely responsible for stabilising the knee. One of the best exercises to help improve VMO strength is the Poliquin Step Up, seen in the video here. The heel of the working foot should be elevated, the non-working leg should be kept straight with the toes pulled up (to discourage pushing off the non-working leg).... When performing the exercise your foot should be slightly turned outwards (approximately 15 degrees) and you should focus on the knee tracking in line with the second toe. Try to get the heel of the non-working foot in line with the toes of the working leg. Ensure your hips stay stable during the movement. You can increase the difficulty of these by increasing the height of the step & by adding extra load. Adding these to your program is a great idea if knee strength and stability is a goal #strength #strengthtraining #knee #quads #leg #legday #vmo #training #physiquewise #coach #onlinecoach #onlinefatlosscoach #fitness #fitspo #stepup #instavid

02.01.2022 Progress Update: @littlemrsfarrell continues to make progress with her weight loss, even during a period of the year where many struggle to balance socialising and weight loss. Laura has managed to make such great progress because: - She has trained consistently 4 x per week throughout the year She consistently meets health goals I set her around water intake and step count... I have made great improvements in different aspects of my training but the main accomplishment is what I have learned with my nutrition. I am very confident in self managing this and have finally found a sustainable approach that makes me happy. This quote from Laura’s testimonial is a great example of someone applying the information I teach and give to my clients and really putting it to practice. I would love to leave all my clients in a position where they feel comfortable and able to maintain the results they have achieved whilst working with me. One of my mentors @coachcoreybaldock has a saying that his clients should never need another coach again after working with you & hopefully if I do my job correctly this will be the case. The quote also highlights to need for everyone to find their own way of eating that fits their needs in a sustainable and enjoyable way. I’m becoming less and less dogmatic around nutrition because ultimately adherence will always win out. So find the approach to eating that suits you! Outstanding Laura - well done #transformation #fatloss #fatlosstransformation #weightloss #training #gym #workout #strengthtraining #fitness #fitspo #fitnessmotivation #results #nutrition #fatlossnitrition #diet #coach #physiquecoach #physiquewise #onlinefatlosscoach #onlineweightlosscoach #personaltrainer #ipreview See more

02.01.2022 Exercise Set Up is crucial for optimal outcomes. Too often I see people rushing to start their exercise, not paying any attention to how they are setting up for the exercise. Not only is how you set up crucial to how effective the exercise will be, it is also crucial from an injury prevention stand-point. ... Very small tweaks to how you position your body can have absolutely huge ramifications to how the exercise is felt and experienced. Take your time to set up properly and get the most from your training #training #workout #gym #trainingtips ##coaching #coach #fatloss #weightloss #fatlosscoach #fitspo #fitness #fitspiration #splitsquat #bicep #bicepcurl #fly #chest #muscle #strength #physique #physiquewise

02.01.2022 #throwbackthursday Physique Wise client Will has managed to get into the best shape of his life this year & continues his journey to build his strength and muscle mass over the coming months. This is what he had to say about training with me... I would definitely recommend Paul. If you want to achieve your goals, Paul's training, nutrition and overall consulting will help you get there. ... Paul listens to what you want to achieve and he puts a plan in place that will see you achieve them if you put in the work. As well as his expertise when it comes to training and nutrition, Paul keeps in touch with you throughout the week so that progress can be monitored and he can help you stay on-track and motivated. #coaching #fatloss #muscle #strength #transformation #throwbackthursday #physiquewise #results #musclemass #strengthtraining #nutrition #diet #mindset #fitness #fitnessmotivation #fitspiration #fitsociety #malefatloss #personaltrainer

01.01.2022 Happy New Year... Here’s to a healthy, happy and peaceful 2021 #transformation #fatloss #weightloss #weightlossjourney #weightlosscoach #fatlosscoach #physique #physiquewise #health #wellness #fitspo #fitnessmotivation #motivation #results #nutrition #workout #gym #training #strength #strengthtraining #newyear #2021