Recomp CQ in Gladstone, Queensland | Personal coach

Recomp CQ

Locality: Gladstone, Queensland

Phone: +61 499 778 897

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• Business service
• Personal coach
• Fitness trainer

25.01.2022 Do you have a clear understanding of what you’re actually meaning when you set yourself a goal? For example - when you say you want to lose weight and tone up, in order to do this, you are essentially improving your muscle to fat ratio. This is an entirely different strategy in comparison to simple weight loss. Either is completely fine and relative to the person, however, just ask yourself if you’re going to be happy at the end when you’ve invested time, money, effort,... sweat, frustration etc... If that was your desirable outcome. Losing weight and improving body composition are two entirely different things, requiring two entirely different strategies.

25.01.2022 If you look back over a 12 month period to measure your progress and realise that you haven't changed a great deal and continue to claim "the supplements don't work" or "my hormones are the issue" - consider this: In that same 12 month period, are you: - stronger than you were 12 months ago? - faster than you were 12 months ago?... - better at that particular activity you are trying to be better at 12 months ago? - at the goal weight you were trying to reach? If the answer is no, then chances are you haven't changed much. Instead of blaming supplements and hormones or your training/nutrition program that apparently doesn't work, try this: - train to be stronger, don't just lift the same weights week in week out for 12 months expecting change. - train to be faster, don't run at the same pace week in week out expecting change. - train or practice to be better at that particular activity, don't get complacement, train for performance increases. - stop eating the same shit week in week out expecting change. Stick to a plan, track your food and most importantly MEASURE IT. Fix your training and fix your nutrition then measure the difference. Terry Dunnett

23.01.2022 With the success of the first strength clinic I have decided to run one every 8-12 weeks. This group of women took in everything I said, showed up and gave 100% every session. What made this experience so memorable is creating and capturing this all on video, and of course EVERYONE hitting Pb’s! Big thanks to my little mate Rome Coates for making the trip up and putting this piece together for me. If you’re after a talented videographer then hit him up! ... Also a big thanks Hub Total Fitness for allowing us to use their facility.

21.01.2022 If you’re one to identify and demonise every single sweetener or grams of sugar in every single individual food you eat, yet your body composition is not improving because you’re just guessing your food intake, not measuring how much protein or fibre you’re consuming and not tracking snacks that you accumulate throughout the day.... A good idea would be to take that same attention to detail and put the emphasis on tracking your calories, making sure you’re getting enough pro...tein, training for performance and measuring all of the aspects that will actually get you results. Such as eating in a calorie deficit and improving your power to weight ratio. Focusing on the minutia that really doesn’t affect you as much as you think, isn’t going to get you results. Focusing on controlling calories (specifically protein), measurably improving your training performance and monitoring recovery will get you results when that is the priority, rather than how much sugar and what artificial are in a specific product. Take a flexible/balanced approach, determine your desired end result and put in the relevant protocols to achieve that desired end result.

21.01.2022 A coach, a PT, a counsellor, a therapist can all provide a platform and the tools to get from A to B. However, if these tools aren’t applied correctly with intent, ownership, responsibility and understanding that ultimately they are solely in charge of their own manifestation of future success, then where do you go when you hit adversity? Do you blame the person who provided the tools? Do you blame work? Do you blame other external factors that will always come into play..., but easier to blame because it’s hard to accept we might be the reason we aren’t where we want to be? Ask yourself - have I done everything in my power to achieve my goal each day? Man up, stop blaming other people or things and handle your business! Let’s get it

21.01.2022 I have regular conversations about the whole "healthy eating" topic, and that it doesn't necessarily mean you will lose weight/fat and you can incorporate foods such as ice cream, nutella or foods with what a lot of people class as "lots of sugar". Not to mention, everyone has a different perception as to what is or isn't "healthy". This is where it gets a little misunderstood and not enough information or knowledge is present in this topic. Some of the things to consider ar...e: - macronutrient intake - micronutrient intake - overall calorie intake - training level/intensity - body composition - convenience My definition of "healthy" is to maintain an ideal body composition year round whilst maintaining flexibility/balance in my food so it's more sustainable over a longer period of time, performance progression in my training, adequate sleep and recovery & time with my family, partner and my dog. What's your definition?

20.01.2022 When shifting your focus or changing your perspective on a specific goal, this may have more potential of indirectly increasing your chances of reaching the desired end result. For example: If your goal is to lose weight or gain muscle and you are constantly caught up in the end result, wanting it now, not embracing the journey, not having an understanding that it is going to take time, that there will be challenges and adversity along the way, not concentrating on building ...a solid foundation from which is based on planned/measured nutrition, training & recovery - chances are you continually go off tangent and end up chasing your tail never actually reaching the desired goal. Try this: - Measure your current body composition and strength/performance level. - Focus on hitting your daily calorie intake (relevant to whether you want to lose fat/gain muscle). Measure it. - Aim for 1.5-2g of protein/kg of body weight. Measure it. - Aim for 1-2 serves of fruit per day & 250-400g of veggies to hit your fibre/micronutrient intake. Measure it. - Hit 80% of your intake with a vairety of wholesome foods and allow the remaining 20% for "flexible" foods to ensure longevity and "non-restrctive dieting". Measure it. - Ensure your strength and performance is increasing week to week. Measure it. - Aim for 7 hours of sleep per night for all necessary nervous system/immune system/tissue recovery, regulation and repair. Measure it. - Repeat for 4 weeks and measure the result. If you're still not getting the results you're after - fix your nutrition, fix your training, improve your sleep, or fix all 3. It works, you just have to apply it correctly, consistently and honestly. RecompCQ

18.01.2022 Had the pleasure of training with this young man tonight. We could definitely relate on many levels and after getting to know you and your background I can 100% see a bright future ahead of you Looking forward to seeing what the future has in store for you Kody. #recompcq ... Terry Dunnett See more

16.01.2022 When setting your goals - do you look from a short term or long term perspective? If you continue to look from the short term perspective, chances are you never end up sticking to the plan and you lose any progress you previously made (and in some cases more). What we're trying to do is create a lifestyle and one of which you can continue for many years. Yes, we all have the "I couldn't be bothered" days, but those are the character building days. The days you don't feel li...ke it are the days you end up having an absolute ripper! Tough it out for a while and I bet you'll soon get to where you want to be. Would you just quit your job the moment it got a little bit challenging? Through every negative experience there is always a positive, you just have to look hard enough and look at it from another perspective. If you made the choice to be consistent day in day out working towards your goals for the next 16+ weeks - how would you feel after that once you achieve it? It's taken me 8+ weeks to get my strength back at a reasonable level. Did I feel shit at the start? Yes. Did I want things to happen overnight? Yes. Did I know it was going to take time? Yes. Reality is - everyone wants the reward and not the struggle. If you know you're in it for the long term it changes your mind set and you can see that what you're doing is worth it if you put in the hard yards. #recompcq Terry Dunnett

16.01.2022 When life starts to happen and your priorities are beginning to shift, do you completely cut something out in order for you maintain these new priorities/goals? If you start a new job with longer hours, do you cut out social life or training? If you are in a new relationship, do you cut out social life or training?... If you are a new parent, do you cut out social life or training? If the answer is yes, why? Is it just an easy excuse to give something up when it gets a little harder to execute? Too often I hear people say - It’s easy for you because you don’t have any kids. No I don’t have any kids however, I do have a full time job, I do run a business and I am studying my Diploma on top of that. Sure I could cut something out to free up some time, but would I be doing something useful with that time? Probably not. I don’t train as often, I don’t socialise as often, but I haven’t given either up completely. I have made sacrifices, but I understand that what I do now will put me in the ideal position I want to be in, later in life. Don’t make excuses, make changes.

15.01.2022 Keto, paleo, IIFYM, intermittent fasting - which one is superior? None are necessarily superior to the other. Nutrition is so indiviualised and relative to the person, their goals, their routine and their food preference. There is never a black and white answer to this question because at the end of the day - as long as protein and calories are controlled, there is no difference. The best nutrition strategy is the one you can stick to, consistently, long term. You may read in...formation about certain benefits about particular diets, and there are don't get me wrong, however just keep in mind - energy balance is always going to be the determining factor, there is no way around it. Even that itself can vary depending on: - Food labels, some food labels can have up to 10-20% variance in the calories. - TEF (thermic effect of food), some foods you eat can expend more calories just to get calories out of those foods you are consuming. - EA (exercise activity), training intensity, frequency, adaption & progression. - NEA (non exercise activity), depending on your job will determine your energy expenditure. Someone who is in an office in aircon all day will have a lower rate than someone on their feet and relatively active all day. Take home message - there's always more to the equation you may not be taking into account. #recompcq

15.01.2022 I put together a nice little leg session for the ASN Challengers Saturday morning and it’s safe to say 50% of the group are still recovering (including myself ). Looking forward to this weekends session Terry Dunnett Ben Murphy Melanie Louise Hall Jazz Robson Ashleigh Clements Glenn Butcher - Member for Gladstone #recompcq #asngladdy

14.01.2022 Efficient and effective performance: When it comes to the efficiency of a movement, we must take into account the work and energy output. An efficient movement is one that is done with a minimum amount of energy expenditure - meaning we want to do as much work as possible, with a limited amount of energy wasted. By focusing on the breakdown of our movements, we can over time make small adjustments which will in turn give us the advantage of performing at a more optimal level... eg - at a faster pace with less energy expended. To be effective, we must perform these movements at a level to which we are incorporating the correct mechanics to achieve our performance objective. By optimising efficiency and maximising effectiveness, we create an environment which allows the most potential for performance and growth potential.

13.01.2022 Where has this year gone!? It's definitely been a year for trying new things and stepping out of my comfort zone and finding balance. I've gone from Bodybuilding and Strongman comps to Rugby League and CrossFit, Boxing to Triathlons and Oztag, to now going back to the fundamentals of learning how to move correctly over the 3 main lifts - Squat/Bench/Deadlift, whilst still remaining versatile with the weekly Oztag and CrossFit training. Where I am now, I have integrated all a...ctivities I enjoy to fit into my weekly schedule and also implemented a structured training plan to improve my skill and performance over all aspects of these activities. I've had a few people of late ask me where I've be hiding, so I am back and for those interested, I do have limited spots now available.

13.01.2022 Sometimes to understand why we aren't achieving our goals (in any aspect of life) we need to take a deeper look and understand some of the science behind human behaviour and brain efficiency. We need to look at the two types of people: - those who believe they are in control of their lives - those who believe life is just happening to them, and they're a victim of whatever may follow.... The people who believe they are in control of their life are more productive, happier and take action with whatever ideas they may have. Those who believe life is just happening well... It's the opposite. They become complacent, reluctant to change, comfortable and tend to find excuses rather than take action. Activation energy - "In order to start any kind of chemical reaction, it takes a tremendous amount of energy to create the initial spark. A lot more energy to start it, than to keep it going. Understanding that humans are adaptive and our brains learn to become more efficient is the key to creating change. Change is hard. We all know that. Getting out of bed half an hour earlier is hard, cooking meals for a whole week is hard, going to work when you're tired is hard, training is hard. Life is hard. This is where our brains keep us safe and keep us comfortable from the fear of change and the unknown or the fear of failure. Especially when there are kids and sports and businesses and home loans and everything else thrown in the picture. Yet there are still people who manage to do this and more. How? These people take action and they understand that it's their choice and their responsibility to create the reality they desire. Rather than thinking about potential risks or discomforts, until they soon talk themselves out of whatever it is they were thinking about doing. It becomes a constant cycle. Interrupting our current behaviour will allow us to create new habits. Don't think, just do.

12.01.2022 Incorporating additional mobility work, specific movement patterns and/or conditioning (GPP training) to certain phases can improve your overall performance, should you choose to apply it. This isn’t just related to bodybuilding/strength training. This is relevant to all sports, athletes or general health and fitness. Essentially this is an add on of general fitness exercises, mobility work and dynamic movements that will improve specific aspects of our primary training. So...me benefits may include: - Improving certain weaknesses in areas of your training. - Improving the quality of your movements. - Increasing your training volume, enabling you to handle greater workloads. - Increase activity output, therefore increasing calorie expenditure. Overall, by structuring and incorporating these exercises into the appropriate phases of your training, you are preparing and creating a foundation of basic human movements for your upcoming training blocks by improving your level of conditioning, mobility and recovery. For all enquires - [email protected] * Limited spots available *

12.01.2022 To follow on from my post regarding efficiency and effectiveness, I feel in my own personal opinion people are focusing too much on the efficiency of their movements (keeping absolute picture perfect form). Although there is a level of importance & benefits of keeping good form, you also have to remember that it’s not all about that mind muscle connection bro. You still need to be placing adequate mechanical stress on the specific muscle group. For example - when we look at... elbow flexion & extension, our biceps and triceps both contract regardless, we don’t have to think about contracting the muscle, it just happens. Same with a bicep curl or tricep extension - we don’t have to think about contracting the muscle, it just happens with the movement. So the determining factor of growth isn’t just how much or how hard the muscle contracts, it’s a combination of creating an environment that allows us to lift the most amount of weight as efficient and as effective as possible.

12.01.2022 Stress as we know can have a massive negative effect on us mentally and physically. Stress comes from numerous aspects such as training, work, family, relationships, finance, slept debt etc... And in turn this can disrupt cognitive functions such as: - Mood - Concentration... - Attention/Focus - Memory It may also affect verbal communication which results in affecting your ability of self expression. Some examples of impacts on Low Stress vs High Stress: - Low stress people can process an average of 7 messages. High stress people can process an average of 3 messages. - Low stress people process messages at an eighth grade level. High stress people process messages at a fourth grade level. - Low stress people recall information in a linear order. High stress people recall what they perceive as most important or what was said last. This can also have an accumulative affect, therefore amplifying over time and impair nervous system repair, cognitive function, muscle growth, immune system and hormone regulation. If you can prioritise 30-60min for yourself each day to something for yourself by yourself this may help reduce those impacts and improve (the above mentioned) work, relationships, training, recovery etc... A little self love and time to yourself may completely change your day

08.01.2022 Here's a few simple methods you can apply to your routine that can be effective for fat loss & won't cost you anything: - Decrease your total calorie intake to a lower, but sustainable level. - Increase your total daily energy expenditure by increasing the amount of walking, standing and general activity you undergo throughout the day. - Focus on at least 3 strength based training sessions per week.... - Aim for a protein intake of 2g / kg of body weight #recompcq Terry Dunnett

08.01.2022 Some Friday afternoon motivation coming from J-Rod Crawford The big rig is an absolute weapon in the gym and his progression has been bloody phenomenal! Big things for you this year my man ... #recompcq Terry Dunnett

08.01.2022 I often hear that people simply do not have time to train. Have you ever considered breaking down the actual working time of a training session? For example, let’s say you’re planning a strength session. An average strength session may consist of 4-5 exercises at 3 sets per exercise, with an additional 1-2 warm up sets. If we allow for 1 minute per set, over 5 sets (including warm up) of 4-5 exercises, this gives us roughly 20-25 minutes of work time - and that’s being gen...erous. Most people train anywhere from 60-90 minutes, which is half the reason they can’t make the time for 3-4 sessions per week. This equates to 40+ minutes of rest during that session. Use your time wisely and you may find more efficiency and better results.