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Phoenix Fitness + Elite Coaching

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11.02.2022 We weren't feeling up to our normal heavy back workout. We started the workout with some technique tweaking on Jens low bar Squat. Trying to improve her abdominal bracing and minimize spine movement. The back workout we did focussed on retraction and depression of the Scapular (shoulder blades). It was more about thoracic extension and upper back stability, which will help us in exercises such as Squats and heavy pressing. So it wasn't as heavy as our normal back training, bu...t because every exercise was done with a specific focus, it was mentally fatiguing concentrating on posture through 12 working sets of back. Because today's training was more mental and postural, it will be super easy to recover from in a day or 2. Scapular Adduction 3 x 12-15 Hammer Grip Cable Lat Pull-down 3 x 10-12 BB Row / T-Bar Row 3 x 8-10 Uni Single Arm Cable Row Kneeling 3 x 10-15 #powerlifting #powerlifter #powerbuilding #powerliftingmotivation #backexcercise #trainingback #cerebralpalsytraining #cerebralpalsypowerlifting #fixingcerebralpalsy #coupleswhotraintogether #coupleswholift #powerliftingcouple

24.01.2022 Week 2. Supplementary Bench and Deadlift day. Obvious progress and overall awesome work from the team.... #powerlifting #powerliftingmotivation #powerlifter #powerliftingcompprep #disabledcoach #powerliftingcoach #gpcaustralia #gpcnationals #gpcpushpull

24.01.2022 . BODYWEIGHT KNEELING LEG EXTN Great for the quads without equipment. If its too easy to get 15 to 20 reps, hold a plate or kettle bell on your chests, like Jen is doing there with a 5kg plate, and see how strong you are then.... #strongwomen #rippedquads #bigquads #biglegs #hypertrophy #quadsathome

23.01.2022 Soooo.... Long time no posts or content. I've been working 24/7 on finalizing the equipment and floor plan, and making changes to keep the council happy. I'm still struggling personally with my health, I haven't trained in over 3 months. In fact, the only progress I have made is I now can sleep through the night more regularly.... My bowel issues/disease is constant and is still making it impossible for me to stand or walk for more than 5 minutes. My son started lifesaving nippers this past Sunday and after 2 hours of extreme pain on the beach, I decided I had had enough and I went to Bunnings and I bought a 150mm round wooden post to use as a "foam" roller. I needed the firmness of wood as I have too much muscle tissue to use standard rolling methods. I have used the wooden roller to smash my quads, hips, itb, glutes for over 20 minutes at a time. This evening after training my awesome client Steve, I again used the wooden roller, and as a result I was able to train a little. I was able to do: Lat pulldowns Tricep pushdowns Bent over rear delts Fly's Standing lateral raises Bent over BB rows Deadlifts from below the knee in Rack So the result of all this today is that my back has not yet locked up and I was able to shower without my wife aiding me for the first time in 6months. Really it was a case of me going back to basics, and low and behold we had success. I have ordered a few speciality Barbells to allow me to start training squat/good morning movements with my training partner Zac. My shoulder mobility is horrible so I have ordered a safety squat bar and I am having a giant cambered barbell welded for me. I also took the opportunity to order both a fat axle bar for strongman and a Swiss bar to give us many grips with which to train Max Effort Bench press each week.

22.01.2022 My Training Partner Zac, who is also my strongest trainee currently. Last week we hit our short term goal of a competition quality 160kg Bench press at my home training set up. We rocketed from 140kg to 160kg by bring in bands on our max Effort Bench Days the past 6 Weeks. Here Zac is doing two FANTASTIC hamstring/ Glute exercises that people can replicate at home with no equipment during covid, using a couch or chair/stool for the hip thrust. You can do bodyweight and eve...n do single leg hip thrusts to increase the load. The Nordic ham curls you can use a friend to hold your ankles on the ground while you try to lower your body slowly to the ground while keeping your glutes contracted and hips fully extended. Tip- use your hands in front of your chest for safety and to help you get back to the top for the next rep.

22.01.2022 Today's training is Chest and Tris. Kyle is still struggling with SI joint pain and sciatica, so he's not able to arch his back much and is doing flys and DB presses lying on the floor, rather than a bench, as it's more stable and causes less pain. First up we did low incline bench grip incline press. Kyle worked up to a single rep at 100kg, then some sets of 4 at 87.5kg. Jen managed to get sets of 3 out with 40kg, last workout she could only do doubles. This was our powerlif...ting part of the workout in our powerbuilding phase. We followed up with power pecflys, with these we allow a little bend of the elbow as you lower the weight, so you can handle greater loads. We finished with incline DB presses done in body building style, for triceps all we did was a few heavy sets of JM press, created by the great JM Blakely. #powerlifting #powerbuilding #powerliftingmotivation #jmblakely #jmpress #powerbodybuilding #cerebralpalsytraining #cerebralpalsybodybuilder

18.01.2022 Week 4. Zac have progressed consistently in everything. The team is very proud of him, we're all looking forward to seeing what happens on comp day! At the moment everything is going well, we are improving week to week, and no ones using belt or chalk yet!... Kyle has finally got a date for the surgery to fix his elbow, 30th June. He'll be back training 100% by August, he'll have 18 weeks to get ready for the comp. Today's workout: 1. DB Sides raises 2. Bent over DB rear delt flys 3. Seated DB shoulder press 4. CGBP with fat grips 5. Olympic BB Curls 6. Floor dead skulls (much harder than skullcrushers on a bench, but much easier on the joints) 7. DB Hammer grip curls Here shows Jenny playing catch up with Zac! #powerlifting #powerlifter #powerliftingmotivation #powerliftingcoach #disabledcoach #GPCpushpullnationalcomp #gpcnationals #gpcaustralia

17.01.2022 Saturday Session working on weak points. Shoulders arms and lats, but avoiding barbells etc... giving joints and ligaments a rest by using dumbbells and cables. DB side raises Eze BB upright rows DB rear self flys ... Eze BB curls DB or cable curls Tri supinated cable pushdowns Behind the head rope tri extensions #powerlifter #powerliftingmotivation #powerlifting #powerliftingprep #powerliftingcoach #trainingweakpoints #disabledcoach #gpcpushpull #gpcaustralia #gpcnationalsprep

17.01.2022 Tonight while I rolled around on my wooden post soft tissue roller, 5yo Dylan decided to hit some shoulders with shoulder press, and face pulls with a red Mini lite band. He even knocked out a few reps of bicep curls with the 2kg Hex Dumbbells. We wonder if he will get some post training soreness kicking in tomorrow while at school . ... So in our house we are getting back on track , which is so important as we need to paint and decorate a massive building in February. Dylan will be the gyms first employee haha.

17.01.2022 Keep.an eye out next few days for an article I am finishing about "Fasting fails" ... How people "think" their protocol is shutting down mTOR , and promoting Autophagy. The fact is most people never have low enough levels of blood sugar, insulin or protein to even reach mild ketosis. The result is a low meal frequency low calorie eating strategy, no ACTUAL fasted state. Just because you haven't eaten in 12-14hrs that does not mean you have cleared your blood stream of... all the protein, carbs and fats you ate 16hrs ago on your intermittent fasting diet. 50g of meat protein, absorbed at approx 3-4g per hour means 14-16hrs later the last bits of chyme mixture in your small intestine still has some calories to absorb. I am 73 hours hard water +salt fasted and I have 47hrs left to complete my 5 day fast, and to be honest at 24hrs I am not yet fully fat adjusted. I also feel a nice calm transition around 48hrs, with any lingering hunger COMPLETELY disappearing after 36hrs. Did you know after 5 days fasted studies show your metabolism is actually increased by 10% or more?? Why? Because your body wants to give you a boost of adrenaline and norepinephrine to give you the energy to go hunt/gather some food. After all, you've been unsuccessful for 5 days and your body really wants you to eat. The big carrot for pushing through to complete the 5 day fast? The Growth hormone increase has been repeatedly shown to have multiplied 5 or more times over normal. So when I eat on day 6, I will have abnormally high Growth hormone, lots of insulin from eating and plenty of proteins, fats and carbs in my blood stream, With mTOR fully activated, the body is temporarily focused purely on rebuilding the important structures in the body, all of which are comprised of proteins. I have trained heavy powerlifting style workouts on day 1, 3 and 5. So I am primed for skeletal muscle recovery and anabolism when I end the fast and begin to refeed. Stay tuned for the complete article later this week. Autophagy @5dayfast Waterfasting @antiagingfasting @fastedbloodlevels Ketosis @lowerinsulin Mtor Fasting and Autophagy

16.01.2022 ARE YOU MISSING THE GYM? ARE YOU A GOAL ORIENTATED PERSON WITH SUCCESS IN MOST AREAS OF YOUR LIFE? Has this stressful period of GYM CLOSURES, and ISOLATION impacted on YOUR HEALTH and wellness, or your FITNESS GOALS?... We understand how you FEEL, and now we are able to offer you exactly what you WANT, by being the SOLUTION to your problems. YOUR new Coach, with 23yrs experience training wildly varied clients: from time poor Corporate, to mothers with young children, to olympic and professional athletes, to rugby and footy teams, surf lifesavers, and with a special compassion for people with disabilities. Coach Kyle himself, has cerebral palsy, but is working towards world records in powerlifting despite being in his 40's, having to overcome pain and injuries. Succeeding despite those closest to him telling him his dreams were out of reach. These experiences are what has enabled Kyle to share his plan for success as a life coach for both athletes and companies alike, in New Zealand, USA, Africa, UK, Canada, Australia since 1997. We are pleased to announce Kyle is able to offer personal training in a brand new private studio. We offer private one on one training, or you can also train in small private groups of up to four people. We are offering greatly discounted rates to the community as we understand the financial stress we are facing together. The services we offer are: - strength and muscle gain - personalised nutrition - injury rehab - sports coaching - life and business mentoring - weight loss - stress management - fixing posture You will be training is a very clean environment with brand new flooring and equipment. We will have new equipment such as leg press and various barbells and other equipment arriving weekly from now on, now that our suppliers are restocking If interested, please send contact via messenger to discuss availability and pricing. Satisfaction guaranteed! 100% money back guarantee on ALL our services. Located Ballina 2478.

14.01.2022 Tuesday session with my new training partner Zac. A lovely local Ballina lad. It was a really great session training both Jen and Zac for their first day training together squatting. We started off with low bar squats. Worked up to a single @8rpe then sets of 4@8rpe. Then highbar squats x5@8rpe. Then hamstrings RDLs x6@8rpe (3-4 sets). We finished off with the hardest of the lot, Bulgarian split squats at a very fatigued state, for 2 sets of 15 per leg. Zac barely got there w...ith bodyweight, whereas Jen managed to fight through holding an 8kg dumbbell. Overall a great 2hr squat focussed workout. Next session will be shoulders, arms and lats, OR you might call it an accessory workout. However, next big workout after that will be deads and bench Friday. Apart from Kyle hurting his elbow again, Jen and Zac are off to a flying start for December's GPC Push Pull Powerlifting Comp.

14.01.2022 New Gym in northern Rivers NSW, construction will be finished by next Feb/ march 2021. Hey guys I thought I should post this here, if I can help even one local out with work it's worth a post. I need an all rounder builder/handyman to help build a cafe/ reception area / furniture, and creche in my yet to be constructed gym in Ballina NSW.... Fitout will be needed Feb/march. Now in March 2021 I will need to hire staff for the opening of the gym, anyone who think they may be interested I will be taking expression of interest now and confirming in Jan/Feb. Positions available: 3 reception / service staff 20-30hrs 3 in-house trainers 20-30hrs 2 creche workers 10-20 hrs Cafe head cook 30+hrs Cafe staff/baristas x 3-4 These are all low budget opening hours. As we open and grow there will be opportunities for lots more hours, and promotion to management. Also I will be hiring attitude, NOT EXPERIENCE OR QUALIFICATIONS.... We will even consider training the right persons including tafe courses needed. Any interest or questions feel free to message me. Feel free to repost or share this if you think it might help someone.

13.01.2022 WEEK 2. Coach Kyle can't even put any pressure on his elbow, but is visiting the surgeon tomorrow. He was coaching us from the couch in the living room and checking our RPEs and percentages. It was a good workout and we didn't failure prematurely. We hit the right intensity, increased set volume and slight increase in load on the bar.... Overall a nice consistent increase over the last week. Zac is starting to get used to the style of squatting and benching that Kyle has taught him. It will take another couple of months as Kyle has completely changed his setup on all of the 3 lifts. Today's workout: Lowbar squats Highbar squats RDLs Weighted Bulgarians . #powerliftingmotivation #powerlifting #powerlifter #powerliftingcoach #disabledcoach #highbarsquat #lowbarsquat #rdl #romaniandeadlift #bulgariansplitsquats #powerliftingcompprep #powerliftingprep #gpcaustralia #gpcpushpull

12.01.2022 https://www.instagram.com/p/CHKntl5JnVK/?igshid=8hxq6aoom2jy

11.01.2022 Friday primary deadlift and supplementary bench with accessories. Higher intensity than Monday bench/deadlift session, but lower volume set wise, accordingly. High intensity and in and out with the minimum sets and reps. Our general upper body warm up is pushdowns, facepull hammer curls.... A very quick lower body activation/warm up is side plank banded clams for glute min/med. We finished that off with couple sets of Bulgarian split squats bodyweight, to make sure both legs are functioning well and balancing good. This is what we did: * Pin press x4@9rpe * Incl BB press x6-8@8rpe (hypertrophy) * Flat DB chest press 2x15 (hypertrophy and recovery and pushing blood into joints and muscles that were smashed during the week) * Comp deads conventional worked up to x1@8rpe * Comp deads conventional working sets x5@8 * Low block sumo pulls x4@9rpe Tomorrow Saturday is exercises targeting weak points. Using different exercises avoiding BBs, leaning more towards cable and light DB work to help us recover ready for Monday. #powerlifting #powerliftingmotivation #powerliftingcoach #disabledcoach #powerlifter #powerliftingprep #pinpress #inclinebenchpress #deadlifts #blockpulls #gpcpushpull #gpcaustralia #powerliftingcomp

11.01.2022 Introducing the.... Ballina Byron Bay Powerlifting Club! HURRY UP! REGISTER YOUR INTEREST NOW!... While our gyms 8000sqft custom facility is about to start construction, due to be ready 2021!... Phoenix Fitness have started the Ballina / Byron Powerlifting club which is open to anyone of any age, whether 16 or 86yo, from team sport athletes, to retirees looking for a hobby, to stay young, strong and able to do anything. To mums wanting a challenge and wanting to rebuild their body and develop self confidence and even start a new sport during school hours. Weekly, there will be four 2 hours classes focusing on the finer points of the 4 main lifts used in Powerlifting, Strongman, (plus these main lifts are prescribed by just about every coach for the last 50 years in Rugby, Football, Basketball, Netball, Pro surfing, Swimming, Athletics, plus every explosive sport you care to mention). We are looking for 8 participants max for both the mid-morning group and the after work group. Spaces are extremely limited, so if you commit to either the morning or evening sessions, you cannot change from one to the other, this is to ensure that the classes are not overcrowded. 2-3 spots from each group have already been filled, so contact us asap to secure your spot before the classes are full! Classes will be held Mondays, Wednesdays, Fridays 9:30am - 11:30am 6:00pm - 8:00pm and one class on Saturdays 9.30am - 12pm Cost will be $20 per class, or $60 for the 4 weekly classes. First session is free for everyone!!! We have a list of awesome Powerlifting equipment that will be added over the coming months, such as dumbbell sets and benches, kettlebells and strongman equipment... ...enhancing your results and enjoyment factor! For more info please message us or sent us a text message.

11.01.2022 7 weeks into training, Jen and I have been very consistent and we are slowly seeing our strength progress and our conditioning and recovery improving. Yesterday was shoulders and arms and glutes. We experimented with some new exercises to us, such as dual cable upright rows and spider curls. This was the 3rd day in a row of training and we did heavy back, heavy pulling and heavy pressing in the last 2 days. We wanted to give our wrist elbows and shoulders a rest, that's why we chose different types of movements we normally do including cable work. Here is a compilation of yesterday's workout.

11.01.2022 "Find that grain of greatness in you, nuture it and eventually the world will see it"

05.01.2022 Thursdays accessories/weak point workout that was missed yesterday as Zac and Jen was so sore after Tuesdays squats session. Today was was hypertrophy and working on weak points. The videos tell you every thing you need to know about the way Kyle likes exercises to be executed. The plan for today was:... DB side raises 4x 10-15 (30sec rest) Seated DB shoulder press 3x 6-10 S.S CGBP with fat grips 3x 6-8 Bent over DB flys/row combination 3x 8-10 S.S Supinated LPD 3x 8-10 Floor dead skulls 3x 8-12 Olympic BB curls 2x 6-8 DB hammer curls 2x 10-15 to failure See more

04.01.2022 https://www.instagram.com/p/B_rH1acpr-5/

03.01.2022 https://www.instagram.com/tv/B_rGZjjJI2w/

01.01.2022 INVERTED BP ROWS Great for evening out the pulling and pushing muscles involved in the competition bench press. Good substitute for a heavy bent over BB row when your core or lower back is tired.... #powerliftingtips #invertedrows #invertedbenchpress #stayinghealthy #thorasicextension #posture #upperback #avoidinginjuries #prehab #powerliftingcoach