Powerhouse Conditioning | Fitness trainer

Powerhouse Conditioning

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25.01.2022 DON'T FIX WHAT ISN'T BROKEN When you introduce something into your training program be sure it is something that is sustainable. You're progression for fat loss and/or muscle gain will be based on everything you currently do and introduce into your plans. Chopping and changing programs with varying intensity levels will never give a consistent overview of expenditure or stimulus. Stop complicating everything, it doesn’t have to be so hard. If something is working don't change... anything, stick to the script and be patient. Be consistent with your program. Build on that program frequently. Let your workload cause the deficit when body fat reduction is your goal. Progressive overload doesn't always mean increasing weight. A simple extra rep or two can greatly increase expenditure in a session. Base your calorie intake around your training intensity. Monitor and make decisions based on your assessments.

19.01.2022 10 REASONS WHY YOU KEEP FAILING YOUR DIET. 1. Your calories are low. 2. You are following a generic plan designed for the masses and not you as an individual.... 3. You restrict food groups- particularly carbs. 4. You buy into the whole ‘detox and weight loss shake’ bullshit. 5. You eradicate foods you love. 6. You are impatient. 7. Your coach puts you on his personal diet of clean eating but he doesn’t understand what it’s like in your situation. 8. You constantly overconsume your comfort (hyper palatable) foods, and in turn sabotage your progress. These foods need to be identified and taken away. 9. You drink way too much alcohol. 10. You say you want to change but the truth is you’re just not ready for the long road ahead- again, you are impatient. #Training #WeightLoss #Transformation #FatLoss #Gym #SunshineCoast #WomensStrengthTraining #DietAdvice #FemaleWeightLoss #femaleStrengthTraining #Losingweight #WeightLossJourney #WeightLossGoals #WeightLossDiary #WeightLossMotivation #GetLean #GettingLean

18.01.2022 SHOULD YOU BE HUNGRY? When you finally begin to successfully tap into stored body fat for fuel, it is completely normal and somewhat of a necessity to have some level of hunger present. The reason you feel hungry is the imbalance of calories going in versus the calories going out- this is, of course what we want to be happening if we are to influence positive compositional change. Balance between the two will never give you change to your physique, it functions merely to main...tain a set point or baseline. When the isocaloric (maintenance) straight line is compromised, we can only then start to indulge in using stored fat for fuel. We identify this as a deficit (hypocaloric or catabolic) and it is the reason why you want to annihilate all the contents of your cupboards! Your body is looking for calories, and depending on the level of the deficit your body is in, it's looking for lots of them! At this point, your body craves to be back in the balance (homoeostasis) that it has grown accustomed to being in for so long. It has learned to be comfortable there, and when it's knocked out of alignment it ‘stomps it foot down’ like a spoilt child and demands those calories back! We can and should be able to handle a little bit of hunger by taking comfort in knowing we are finally starting to chip away at fat reserves. Just remember if your body’s energy demands are always met and there is always a readily available fuel source, your body will never have any reason to use the fat that you have stored away in your body. #Training #WeightLoss #Transformation #FatLoss #Gym #SunshineCoast #WomensStrengthTraining #DietAdvice #FemaleWeightLoss #femaleStrengthTraining #Losingweight #WeightLossJourney #WeightLossGoals #WeightLossDiary #WeightLossMotivation #GetLean #GettingLean

18.01.2022 PUSH THOSE CALORIES UP When Elise Stalder first came to see me we assessed that her nutritional intake of 1200 calories was far too low. The following five months we slowly increased her intake, keeping energy expenditure minimal with 4 days a week of weights training only. We implemented a schedule that could be maintained which was simple and straightforward to follow. Five months later and her calories are now between 2400 - 2500, her strength is increasing and her body fat is reducing. The best thing about this is that we have a heap of tools and tricks at our disposal to use should we ever need to get through plateaus. Consistency and patience is the key!

18.01.2022 SHOUT AT THE DEVIL Try one of my girls leg sessions. 1A - leg extensions 2 x 20... 1 B - split squats 2 x 30 seconds 2A - Hack squat (wide feet) 5 x 8 2B - smith machine squats (wide feet) 5 x 8 2C - hack squats (narrow feet) 5 x 20 3A - barbell back squats 1 x 50 with bar 4A - leg extensions 2 x 20 4B - split squats 2 x 30 seconds 5A - barbell hip thruster - 3 x 20 5A - power band hip thruster - 2 x 20 6A - leg extensions 1 x 20 6B - split squats 1 x 30 seconds

16.01.2022 THE FITNESS INDUSTRY IS FULL OF SHIT. It's very pleasing for me to hear that my post yesterday hit home for a few of you. I am very proud of the progress I have made in educating you in what I believe is to be a healthy, sustainable approach to your goals. Extremes come with trade offs, and it is usually your metabolic health and the cycle of never really truly achieving anything, and if you do it is only for a short while.... It is time the fitness industry was turned up on its head and exposed for the crap it preaches and fools you into thinking is real. 12 week challenges, 30 day shreds what ever enticing title you want to give them, are all quick money grabbing marketing scams that I totally despise. Now before I am called out for being a hypocrite, I must confess in my infancy as a trainer I took part in these gym challenges with clients. Knowing what I know now and seeing first hand the aftermath and expectancy it creates, I wish I could go back in time and kick my own ass. I will never again sell myself out and my beliefs in aid of a great before and after photo to hold up high before the world proclaiming I am the greatest trainer that ever lived. These fast fix challenges do not teach people anything but future impatience and a false promise of the true reality of time it takes to reach a optimal healthy lean physique. It makes a good educated coaches job a hell of a lot harder, when these offers pop up on our Facebook news feeds every five seconds, tearing our clients mind sets from the road we have set them upon. It's inviting to think that In just 30 days You can be jacked and shredded right? But what's happens after that? Old mate has got his killer before and after photos to market to suck in the next poor sod. While you just continue on the low calorie, high expenditure plan that you are only destined to eventually fail on. You're long term health should never be put aside to boost a trainers reputation or bank statement. Any trainer with abs can convince you he can transform your body, it's no difference than me putting on a set of overalls, rubbing grease of my face and proclaiming that I can fix your car. Don't buy into the bullshit, we are all smarter than that. That fact is It has taken you years of over consuming calories and countless missed training sessions to get you to this point, don't be fooled into thinking it can all be undone in a mere month.

10.01.2022 Some of my guys smashing their training out last week.

09.01.2022 YOU DON'T NEED TO TRAIN EVERYDAY! This is the current progress of my client Jodie. With her busy lifestyle we have structured together a 2 day a week training program.This fits in with her hectic week and is a maintainable plan for her to adhere to all year round. Jodie eats a variety of healthy and fun foods, and still enjoys a social drink on the weekends with her friends and family.... Her calories are structured around her training and what she can realistically do through the week. The caloric balance must be disrupted if we are to improve body composition, this can be achieved with either or both energy output and intake manipulation. You don't need to train obsessively in the gym everyday, in fact that's where a lot of people are going wrong. Jodie Bella

09.01.2022 SOME OF THE BOYS

09.01.2022 More great client reviews.

05.01.2022 Elise was a fierce Amateur Mauy Thai fighter living in Thailand, who decided when she moved back to Australia to focus on a different sport, one she had always admired. After reviewing her caloric and training history, we put into place a plan ensuring all hormonal profiles were returned to optimal function before we pushed our foot on the gas. Like any fighter or physique athlete with years of harsh weight cuts (for fights or comps) it leaves heavy scars on your endocrine systems. I am extremely proud of her achievements thus far, like in any sport we will continue to develop and improve to be the best we can be. Our goal has always and will always be to produce the best "healthiest" physique possible without chronic long term deficits and impossible workload.