Resilient Strength & Wellness | Coach

Resilient Strength & Wellness

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25.01.2022 Protein The friggan star of the show right? I swear my clients are sick of hearing me say Eat your protein! Seriously though, I won’t go into to much detail but you need protein because it’s ESSENTIAL ... 1. Recovery from you training sessions via builds & repairs muscle 2. Helps maintain muscle when dieting 3. Satiety (keeps you fuller for longer) Having muscle is so important for bone health, strength (obvs), metabolic health etc Recommended protein intake for people who resistance train are between 1.6-2.2g of protein per kg of lean body mass. For example if you’re 60kg then 110-120g of protein per day is great! I made this for those of my clients who don’t like to track their macros and therefor aren’t always sure if they are reaching their protein targets but I hope this can help you too, let me know if this helps and I’ll be sure to make more. #proteinexamples #iifym #macrocounting #highproteinmeals #resilientstrengthandwellness #personaltrainer #canberracommunity

25.01.2022 Choc hazelnut & Strawberry eclair Only 215 calories for this one! And 12g protein. Swipe for macros and ingredients I had this for my afternoon snack on Monday! ... I used @musclenation chocolate hazelnut protein custard- goes so well with strawberries If this is a bit of you save for later and have a look at my other low calorie eclairs #flexibledieting #lowcaloriecakes #musclenation #iifym #canberrafood #canberracoach #canberrapt #resilientstrengthandwellness

25.01.2022 Now that the weather is warmer I like to enjoy one of these after dinner Thank goodness for low calorie ice creams! What’s your favourite? Save this for later for your grocery shop ... #flexibledieting #fatloss #lowcaloriemeals #canberrapt #canberracoach #resilientstrengthandwellness

24.01.2022 I didn’t think I could do one - Does 8 with perfect form and control. So proud of how far my long term client @belle_deschaine has come. You inspire me daily- No matter what struggle you face you are relentlessly consistent and dedicated to improving #strengthtraining #canberracoach #canberrapt #resilientstrengthandwellness #getupshowup #inspiration #fitnessmotivation #fitnessjourney

24.01.2022 Here are some reasons you may have plateaued & some practical applications to break through it. Maybe you’ve been dieting for awhile now and in the beginning you lost a lot of weight but now it seems that the scale won’t budge. Why did I plateau? I’m doing all the same things but my weight won’t budge... 1. As you diet down and lose weight your calories will eventually need to be re-calculated 2. Our bodies will want to conserve energy and so our NEAT- Non exercise activity thermogenesis ( things like fidgeting, standing, tapping feet and general movement ) will slow down. Diet break is a good idea. 3. You’ve become a bit more relaxed around nutrition and are not tracking those extra tastes of your kids foods/ licks of the peanut butter spoon. 4. You’ve been following the same gym program for too long 5. You’ve been chopping and changing your workouts everytime you come to the gym and not following a structured plan. 6. You’ve been dieting too long with no break. What can I do? 1. Take a diet break for 2 or so weeks where you bring your calories to maintenance or above & allow your body to be fuelled. Your coach should implement these every 4-12 weeks based on your individual circumstance. 2. Reduce your calories further if safe or be more consistent and account for the extra bites/ licks / tastes. 3. Track your steps and daily calorie expenditure and aim to keep those numbers consistent throughout your diet. 4. You haven’t changed your program in over 6 weeks- it’s important to follow a structured training plan for 4-6 weeks and then switch up the variables for eg your rep ranges/ exercises/ rest periods etc your program phase should be updated every 4-6 weeks. This keeps us progressing in the gym. @mattbaileyimages @sarahpeisley #plateau #fatlossplateau #fatloss #flexibledieting #strengthtraining #fitness #fitnessmotivation #weightloss #gymshoot #fitnessshoot #legsleeve #photoshoot #canberraphotography #canberrapt #canberracoach #personaltrainer

24.01.2022 2020 One of the most challenging but best years of my life From our house being filled with bushfire smoke and not being able to go outside, the gyms being shut due to covid and losing over half my income, thinking I’d lost my business but having the most amazing clients willing to train outside in zero degrees. To becoming permanent residents of Australia and working my ass off to build my business stronger than ever, saving enough to invest in further education & now hav...ing a waitlist of clients Wow I didn’t think I’d be saying that this year. Was thinking this could be the year I have more quality time off but nah that can be 2022 Here’s to another year of happily working 70 hours a week, more study, becoming a better coach,making lots of exciting changes to Resilient Strength & Wellness and building the life I want here in Canberra So excited for this year! @mattbaileyimages #canberracoach #canberrapt #goals #growth #gymshoot #fitnessshoot #canberraphotographer #resilientstrengthandwellness

23.01.2022 Eating higher protein and fibre meals will keep your fuller for longer and give you more bang for your buck! Super easy high protein stir fry recipe takes 15 mins to make heat it up for lunch! The recipe(if you could call it that) is in my recipe highlights ... #canberrapt #canberracoach #weightloss #flexibledieting #highprotein #recipe #canberrafood #fatloss #lunchideas #lunchinspo #lowcalories

23.01.2022 Choc hazelnut protein French toast rolls Oooh BAYBUH these were good and of course, macro friendly for ya! Swipe for the macros & ingredients ... I used 3 slices of white country split bread, crusts cut off and rolled out with a rolling pin. I used 15g of @musclenation hazelnut chocolate protein custard to a thick consistency & spread evenly on the bread. Roll up bread and allow to soak in one raw and whisked egg. On medium heat I heated 3g butter in a small fry pan Add soaked rolls and cook till golden and crispy on each side I served mine with light whipped cream, strawberries and crushed peanuts Save this for later and let me know if you try it #frenchtoastrollups #custardproteinrecipes #macrofriendly #macrofriendlyrecipes #highprotein #flexibledieting #canberrafood #canberracoach #canberrapt #resilientstrengthandwellness

22.01.2022 Being a vegetarian is not an excuse to not hit your protein Hopefully this is helpful The traces of protein in the rest of your food throughout day will easily add up to 125-135g per day ... The importance of hitting your protein: builds & repair muscles, preserve muscle mass when dieting, it’s more satiating(keeps you full) than carbs or fats. People who weight train need 1.6-2.2g of protein per kg of lean body weight daily. A body with more muscle is healthier and burns more calories at rest. #eatyourprotein #vegetarianprotein #flexibledieting #resilientstrengthandwellness #mealplan #fatloss #musclebuilding #canberracoach #canberrapt

22.01.2022 WOO what a great day @lucyacrawford got her first unassisted chin up! We’ve been working toward this for months, hard work and consistency pays off love this!! Ensuring my clients reach their 2020 goals is my top priority can’t wait to set 2021’a goals! #firstchinup #strengthgoals #canberrapt #canberracoach #strengthtraining #chinups #resilientstrengthandwellness #2020goals

22.01.2022 People can often get hung up on having the perfect program or diet plan but the fact is that the basic less than optimal plan followed consistently is going to give you far greater results than following the perfect plan inconsistently. Nail the basics . . .... #consistency #dietplan #trainingplan #nutritionplan #sustainability #progress #nailthebasics #personaltrainercanberra #canberracommunity #fitnessmotivation #fitness #healthylifestyle See more

21.01.2022 We raised $1285 with my Saturday HIIT classes & hoodie sales so thanks to each of my clients who came along and ordered hoodies, my goal was to raise $1000 so this is amazing thank you!! I have split the money half way between our 2 charity’s @irishcancersociety @cancercouncil @ Club Lime Coombs

21.01.2022 Merry Christmas and happy holidays from my little family to yours Hope it’s filled with love, laughter and FOOD and a few of these ones

20.01.2022 Big goals set for 2021 and I’m holding myself accountable by posting here Swipe for the blank page if you want to set goals too My coach kinda set the squat goal for me or more like just told me it’s happening @lizpowerlifts ... #goals #goalsetting #canberrapt #canberracoach #newyearsgoals #squatgoal #sportsnutritionist #onlinecoach #resilientstrengthandwellness

20.01.2022 Macro Friendly cakes Whut whuuuuuuut My Jam & cream and Custard eclair Sorry but I’ve outdone myself here these are delicious and I’m excited to share!... I cut the sides off the brioche buns so they were 30g instead of 45g. Can confirm they taste amazing and will be enjoying one of these for morning or afternoon tea next week. Swipe for the macros, the products and the measurements I used for each If these are a bit of you let me know! One of these store bought are 500-700 calories each. #macrofriendly #macrofriendlyrecipes #macrofriendlycakes #eclairs #eatincakeanddieting #photoshootprep #canberracoach #resilientstrengthandwellness #musclenation #proteincustard #highproteincake #canberrafood #canberrafoodie

19.01.2022 Number 1 tip for fat loss VOLUME Filling your meals with high volume low calorie foods to help keep you fuller for longer and add all those amazing micronutrients ... All of the meals pictured are 400 calories or less and keep me satisfied and energised for hours! Planning your meals wisely will help you avoid reaching for the snack jar when you get super hungry! #volumeeating #flexibledieting #colourfulmeals #micronutrients #resilientstrengthandwellness #fatlosstips #canberracoach #dietingtips

18.01.2022 Ever feel like you just can’t stop snacking? Try having more substantial meals & add more protein and fibre to keep you fuller for longer #breakfastinspo #flexibledieting #caloriecounting #weightloss #fatloss #canberracoach #canberrapt #resilientstrengthandwellness

18.01.2022 My sauces staples because these are delicious and Julzie doesn’t like to waste calories on sauces What are your favs? #flexibledieting #macros #countingmacros #canberracoach #canberrapt #resilientstrengthandwellness

18.01.2022 Maxine hired me in November 2019 to help her get stronger and fitter for her trip to Spain to walk the Camino trail Thanks to Covid we have another 9 months to prepare . . #strengthtraining #weightlifting #trapbardeadlift #caminotrail #trainingforcamino #resilientstrengthandwellness #personaltrainingcanberra #strong

17.01.2022 5 helpful tips for successful and sustainable fat loss Long term fat loss is not easy but covering or working towards these 5 steps will make it a lot easier. Plan & Prepare meals- it doesn’t have to be complicated. Plan your shopping list and put aside a couple of hours a week to meal prep. This avoids wasting food and reaching for take away if you are too busy or tired to prepare your meal fresh.... Protein up- Protein keeps you fuller for longer and preserves your muscle when dieting. Stay hydrated- often when we are thirsty we mistake it for hunger. The list of reasons why you should stay hydrated is endless and for another post Prioritise sleep- easier said than done, I know. A few tips- no screens 1-2 hours before bed, stick to the same sleep schedule daily, don’t drink caffeine after 12pm, avoid alcohol, try the sleep meditations on the @calm app. Get more movement Increase your steps, stand more, clean the house, do a set of squats or push ups when you wake up, play with your dog or kids more- trust me your daily activity makes a HUGE impact on your energy expenditure and your health. High volume lower calorie foods Think things like veggies, fruit with a high water content, lean protein, leafy greens. Not only do they fill you up they provide you with your micronutrients and fibre #fatlosstips #flexibledieting #macros #diettips #helpfultips #resilientstrengthandwellness #canberracoach

17.01.2022 The Deadbug This exercise has to be my favourite core strengthening exercise, I do a version of these with all of my clients at the start of our workout to help get the core engaged protecting the spine. This is a sped up video of Maxine performing a banded progression of the Deadbug before doing Deadlifts.... A great exercise to help correct lower cross syndrome (excessive arch in the low back) & strengthen core stability. To perform this correctly there must be constant tension in the core and the lower back completely flat to the floor with no arch. If you can’t keep a completely flat back, regress the exercises. If your core muscles aren’t shaking and lit up during these you are doing it wrong #deadbug #injuryprevention #correctiveexercises #coreworkout #strengthtraining #resilientstrengthandwellness #personaltraining #personaltrainingcanberra

17.01.2022 Banded Glute priming exercises We know the benefits of priming and firing up the glutes before your lower body sessions. These are some of my favourite ways to prime the Glutes with a band but I commonly see these exercises done incorrectly at the gym. ... Banded hip thrusts- Chin should be tucked on chest and eyes focused forwards to avoid ribs flaring up Constant tension against the band with your knees Tilt pelvis at the top and squeeze Glutes hard Shins vertical Banded crab walks Tilt hips forward into a neutral before you walk Constant tension against band and knees pushing out Keep a good distance between feet throughout Banded hip bridges Tilt hips forward into a neutral position before each rep Do not allow your ribs to flare up Constant tension against the band pushing the knees out Let me know if these sort of videos are helpful & save for later #strengthtraining #gluteactivation #gluteactivationexercises #glutebandworkout #gluteband #stongglutes #gluteworkout #canberracoach #canberrapt #resilientstrengthandwellness

16.01.2022 New weight PB for @honeyflesh_ who currently only has time to make it to the gym once per week, her strength still improves in all lifts in every session which is just proof that doing something is far better than doing nothing. You don’t need to be in the gym 4 or 5 times per week, just do what you can do but do something #strengthtraining #deadlift #deadliftpb #resilientstrengthandwellness #personaltrainer #personaltrainingcanberra

16.01.2022 Making your calories work around YOUR lifestyle Understanding that you can undulate your calories and work off your weekly averages can eliminate a lot of stress for some people. Swipe for examples Maybe you don’t want to give up your morning tea every Friday at work? ... Maybe it’s your couple of glasses of wine at the end of the week to unwind with your partner? Maybe you feel you need more calories on that heavy leg day or maybe you’re a social butterfly and like to eat out with friends a couple times a week Whatever it may be that you don’t want to give up You don’t have to you just need to go into your week with a plan of action to stay on track. This approach can help you not feel deprived and truly keep you on track long term. Some people prefer to do example 1 but find out what works for you. Whether its your kids birthday party, drinks out with the girls or you think you’ve fucked up by eating a whole packet of tim tams you don’t need to feel anxious or give up- you can easily make these things fit into your week and stay on track with a little planning. #flexibledieting #countingmacros #iifym #dietingtips #nutritiontips #balance #resilientstrengthandwellness #undulatingcalories #canberracoach #canberracommunity #canberrafood #personaltrainer

16.01.2022 When my clients progress exercises I get very excited Woo just graduated from bar push ups to knee push ups and gets her chest all the way to the floor! Zoe is one strong girl #strengthtraining #pushups #canberrapt #canberracoach #resilientstrengthandwellness

16.01.2022 Shop for the week Just enjoyed over a week of not tracking, eating out, having drinks and just making the most of the holiday period! Excited to be back to my regular routine now but also a little sad that the season of eating all the amazing food all the time is over ... This week is the start of my 8 week challenge with my clients which I am joining too! I have planned my meals for the week and I’m going into this prepared and in control #mealprep #8weekchallenge #challenge #canberracoach #canberrapt #resilientstrengthandwellness #prepared #weeklyshop

15.01.2022 Vegans who want to build and maintain muscle save this inspo for later #veganprotein #veganmealplan #highprotein #highproteinvegan #canberracoach #canberrapt #resilientstrengthandwellness

14.01.2022 How my clients be looking at me when I whip the tape out after the holiday period Guys don’t be disheartened, all of our measurements and weight went up during the holidays (if yours didn’t then wow, you could put that on your resume ) Like I always say there is time for dieting and there is time for not worrying about calories and enjoying time with friends and family. ... If you’re sad about your weight being up please remind yourself about the delicious food you ate and memories you made this holiday period. There is so much more to health than how much you weigh, and being comfortable with a little weight gain when you’ve gained amazing memories is fricken PROGRESS. Now we just go back to our normal pre holiday routine @bencalvertphoto #canberrapt #canberracoach #resilientstrengthandwellness #weightloss #weightlossjourney #weightgain

13.01.2022 I didn’t forget about my vegans Yes it can be a little more challenging to hit your protein requirements but can be done with a little planning What’s your favourite way to get your vegan protein? ... #proteininfographic #protein #veganprotein #canberrafood #canberracoach #flexibledieting #plantbased #vegan #canberrapt #resilientstrengthandwellness

13.01.2022 My favourites Save this for your grocery shop later! What are your favourites? Let me know if I’m missing out on any ... #flexibledieting #macros #weightloss #fatloss #canberrapt #canberracoach #resilientstrengthandwellness

13.01.2022 Straight up gaining that much weight was fricken hard to push through but I’m really happy with the muscle I built during that time, I loved the extra freedom with food and the training intensity showing up to the gym everyday on a mission to work hard and build Fat loss phase was easy for me I loved it, loved feeling more confident in my body week by week revealing more muscle I didn’t have before, for sure I had days where I didn’t wanna train and wanted to eat all the fo...od but that’s normal. Having gone into that fat loss phase after months of high calories made it super easy to drop fat and still eat decent calories & take a few diet breaks along the way. I love the process of changing my body shape it’s exciting My plan now is to bring my calories to maintenance, enjoy Christmas Day untracked, make amazing memories not focusing on calories and just be mindful with eating when I can. Feel free to comment or DM if you ever have questions or need advice X #buildingmuscle #hypertrophy #fatloss #weightloss #strengthtraining #beforeandafter #transformation #canberrapt #canberracoach #fitnessshoot #resilientstrengthandwellness

13.01.2022 Find the value in WHY you want to achieve your goals #goals #goalsetting #healthandfitness #canberrapt #canberracoach #resilientstrengthandwellness

12.01.2022 Are fresh veggies healthier than frozen? After a vegetable is picked it will slowly start to lose nutrients as the days go on. Depending on where your veg is coming from it can take several days to get to your supermarket. Frozen vegetables are usually frozen straight after their picked which actually locks in all those great nutrients. Plus you cut down your food waste and reduce the cost of your shop. Frozen veg can also be a quicker meal prep option.... Fresh veggies might taste better to you Eating both fresh and frozen vegetables are great so do which ever suits you but know that eating frozen veg is perfectly fine and the same applies for frozen fruit #freshvsfrozen #canberrapt #canberracoach #resilientstrengthandwellness

11.01.2022 One year apart I have had the pleasure of coaching Jess for just over a year now, I have given her the tools she needs to live a healthier lifestyle and she has put all the effort in to understanding the process, showing up for every PT session, learning how to track macros and hitting her daily step target. Jess like every one of my clients has had ups and downs but always gets straight back on track. Instead of focusing on how much weight or inches she’s losing we re...gularly set strength goals and focus on being consistent with training & eating enough to fuel her new active lifestyle. Jess is now strong AF No restrictive diet No excessive working out Eating a well balanced diet & including her favourite foods weekly Resistance training 3 x per week 10,000 steps daily 2 x 30 min cardio classes weekly Has ups and downs and gets straight back on track - no restricting I want to make it clear that we didn’t start with this volume of training, or daily step count, or consistently tracking calories and hitting protein, we implemented a new healthy behaviour and once that was nailed we implemented another, slowly we have created a long term sustainable lifestyle change. When it comes to sustainable weight loss, slow and steady wins the race Where do you want to be in a year? #weightloss #fatloss #transformation #progress #workinghard #inspirational #fitnessmotivation #nevergiveup #beforeandafter #resilientstrengthandwellness #canberracommunity #caloriedeficit #flexibledieting #personaltrainer #personaltrainingcanberra

11.01.2022 How many times have you felt so anxious to step on the scales Monday morning? I know I have... I’ve even given myself anxiety on the weekend just thinking about it and finding myself so focused on that shitty little Monday morning weigh in It’s sad that the number on the scale seems to hold so much power over us, and why? There’s so much going on in our bodies that has nothing to do with body fat!! ... I weigh myself daily and no longer fear the scale one bit, I actually have a bit of fun every morning guessing if it’s going to have spiked or dropped I record the number and it’s just data to me and has no other meaning. This has helped a lot of my clients too. I recommend either weighing daily or not weighing at all and using other measures such as clothes, measurements and photos. Please reach out if you have any questions #weightfluctuations #weightlossjourney #canberrapt #canberracoach #resilientstrengthandwellness

11.01.2022 Sharing my healthy carrot cake recipe with you all . It’s been too long since I made this! So tasty soft fluffy on the inside and naturally sweet . Swipe for the Macros ... . Heat the oven to 180C 1.In a bowl put 45g of oats and 45g of oat flour(just blitzed oats), 15g of black chia seeds, 25g of a pumpkin & sunflower seed mix, 250g grated carrot and 1 tsp of baking powder and cinnamon. 2. In a blender add 1 whole egg and 2 medium very ripe bananas (I used 200g) blitzed it up. 3. Pour the banana and egg mix into the bowl and fold it all together. 4. Put in muffin trays and bake in the oven for 25-30 mins. Leave I’m to rest for 15 mins after. Loves these as a snack with some peanut butter or plain yoghurt, or on their own, I’ve often added blueberries to the mix too- Great to pack for the kids school lunches or a healthier dessert option Tag me if you recreate #healthycarrotcake #healthybaking #macrofriendlybaking #kidslunchideas #healthysnacks #lowcaloriecarrotcake #bakedoats #breakfastmuffins #resilientstrengthandwellness #canberrapersonaltrainer @ Canberra, Australian Capital Territory

11.01.2022 Vegetarians With a little planning you can still hit your daily protein requirements! Any questions please let me know #vegetarianprotien #highprotein #flexibledieting #macrofriendly #canberracoach #canberrapt #resilientstrengthandwellness

11.01.2022 When I first started going to the gym I was so anxious and self conscious about physically being in there. I remember trying to find the quietest corner to do my own thing and I always felt as if people were watching me and judging me because I wasn’t confident that I was doing exercises correctly. I can clearly remember a couple of times that I went to the gym and just left because I was so anxious Despite this I kept showing up and I kept trying and somehow resistance train...ing, the gym and helping clients became the very thing that I live and breathe Skip forward 7 years and this is what I’ve learnt. 1. The people that go to the gym are working on themselves, & their goals. They are only paying attention to themselves. 2. No one is watching you. 3. The gym is a friendly environment and the people that go are more than willing to help, everyone has started out as a beginner & no one is judging you. 4. Invest in at least one coaching session to help build your gym confidence. 5. Keep showing up If this sounds like you right now, keep showing up! I promise you will thank yourself later. I have big respect for everyone who shows up to the gym and gets out of their comfort zone! It gets easier.. trust me @mattbaileyimages #gymconfidence #fitnessmotivation #strengthtraining #confident #canberracoach #canberrapt #fitnessshoot #gymshoot #keepshowingup #anxiety #photoshoot #canberraphotographer

10.01.2022 The person I had in mind when I made this post is the person who eats at restaurants regularly and wants to maintain or lose weight or the person who’s goal is fat loss and they are working towards a specific date. If you only go out for meals occasionally then I encourage you to order and eat whatever you want and just get back on track the next day without restricting Did I miss any useful tips? ... #diettips #fatloss #weightloss #flexibledieting #canberracoach #canberrapt #resilientstrengthandwellness

10.01.2022 One thing I notice time and time again when looking through a clients initial diet recall is a lack of dietary fibre! Here is an example of what 30g of fibre looks like throughout your day & I hope it’s helpful. Fibre helps keep our gut & bowel healthy... Keeps us feeling fuller for longer Helps lower cholesterol levels General recommendations for fibre intake are between 25g-40g per day, on the lower end of you eat less calories and higher end if you eat more calories. As always feel free to drop me a DM if you have any questions. #fibre #fibreexamples #highfibrefoods #nutrition #flexibledieting #canberracoach #canberrapt #resilientstrengthandwellness

09.01.2022 Oh my god I’m so excited! In 4 months I will be an accredited sports nutritionist I’ve been wanting to do this for awhile as nutrition was one of my favourite modules during my diploma of fitness! Can’t wait to learn more

09.01.2022 Annnd that’s a wrap Time to enjoy 5 days off and spend some quality time with John and friends. I hope everyone has an amazing break & Christmas ... @bencalvertphoto

09.01.2022 Carbs are great they give you energy, eat them...eat them all What’s your fav carb source? #carbs #carblove #flexibledieting #canberracoach #canberrapt #resilientstrengthandwellness

08.01.2022 Clients food When it comes to nutrition I like to take a flexible approach. I recommend my clients have enough protein, lots of whole foods such fruits and vegetables, healthy fats and being sure to include their favourite foods or ‘fun foods’ regularly. This is maintainable and enjoyable long term. No foods are off limits! ... Swipe for inspo #flexibledieting #macrofriendly #weightloss #fatloss #musclebuilding #foodinspo #healthyfood #canberrafood #canberracoach #canberrapt

08.01.2022 My shop for the week swipe to see my protein sources Do you plan out your weekly meals? I do and have been for years, it’s easy for me as I like to eat roughly the same things, that is my preference! The great thing about planning your food for the week is: ... 1. Save money on your shop 2. No food wastage 3. More likely to be adherent to your nutrition plan #nutrition #mealprep #nutritionplan #prepared #canberrapt #canberracoach #resilientstrengthandwellness

07.01.2022 An example of what 130g protein looks like Hope this helps, save for later! #protein #flexibledieting #mealplan #highproteinmealplan #canberracoach #canberrapt #resilientstrengthandwellness

07.01.2022 Getting to understand nutrition labels will help you make smart ingredient choices and allow for more volume and satiety in your meals As mentioned in my previous posts increasing the protein and fibre in your meals will help keep you fuller for longer The recipe for my Fettuccine is also in my recipe highlights - I used different mince and measurements in that recipe. ... #dinnerinspo #flexibledieting #smartchoices #canberracoach #canberrapt #weightloss #fatloss #highprotein #resilientstrengthandwellness

07.01.2022 For festive purposes I felt I had to create a macro friendly festive version of the eclair Easy peasy, cut the bun in half, fill with cream, and spread mint choc protein custard on top, sprinkle the crushed up peppermint candy cane on top because #christmas Swipe for ingredients I used and the macros ... Enjoy! #macrofriendlyrecipes #macrofriendlydessert #flexibledieting #iifym #christmassweets #festivesweets #candycaneclair #custardeclair #weightloss #fatloss #canberracoach #canberrapt #resilientstrengthandwellness #pepperminteclair #mintchoceclair #christmasdonuts

07.01.2022 When your fake laughs turn to real laughs Love these girls

07.01.2022 Christmas is not the time for dieting or stressing about calories, you can diet any time of the year! Enjoy making memories with friends and family & all the amazing food and drinks #canberracoach #canberrapt #resilientstrengthandwellness

07.01.2022 Here are some of my favourite foods to add more volume to my day while I’m dieting to keep me feeling full What are your favourites? #flexibledieting #dieting #fatloss #fatlossphase #canberracoach #canberrapt #resilientstrengthandwellness #lowcaloriefoods #volumefoods

07.01.2022 The Friday morning small group boxing crew DM me if you’d like to join us! Every Friday 630-700am #boxing #boxfit #canberragroup #groupfitnesscoombs

06.01.2022 5 more reps bitch Nah just kidding.. I look mean here but something I often hear from clients is that they were shocked that I was so nice and relatable and that PT was so much less intimidating than they imagined. A coach knows how to work with you based on your personality type, some clients like to be pushed hard, most don’t! ... If you feel intimidated about getting a coach, don’t! Trust me it’s not like in the movies #canberrapt #canberracoach #resilientstrengthandwellness #gymshoot #fitnessshoot #canberraphotographer

05.01.2022 Optimising your training sessions Following a structured training program will yield 10x more results than chopping and changing your workout every session. You need time to practise the skill of a lift which will take frequency & consistency. Every 4 weeks I plan a new training block for my clients based on their goals, weaknesses and individual needs. Every session is tracked and progressed each week. And we have fun working with different rep ranges/ training modal...ities with each training block to ensure constant progress in the gym Plus it’s fun to show clients their quantitative progress & how far they have come from day 1 @bencalvertphoto #gymprogram #training #weightlifting #resistancetraining #strengthtraining #gymshoot #canberrapt #canberracoach #resilientstrengthandwellness

05.01.2022 Spring is here and the weather is amazing it had me craving salt & pepper squid and chips at our local pub but I’m dieting so I made a macro friendly version at home instead, it was miiiiiint 370 calories, I just posted the macros and ingredients on my story- find them in my lunch and dinner highlights #macrofriendlyrecipes #flexibledieting #volumemeals

05.01.2022 You see me posting so much about protein but for good reason, it’s essential! Helps you recover from your workouts It’s the most satiating macro nutrient meaning it’s the most filling Helps you build, repair and maintain muscle ... It’s recommended 1.5-2.5g of protein per kg of lean body weight DAILY for people who lift weights. Drop a below if you eat enough protein #protein #flexibledieting #weightlifting #weightloss #fatloss #canberrapt #canberracoach #resilientstrengthandwellness #proteinexamples #canberrafood #canberralocals

05.01.2022 Breakfast Quiche Recipe 1. Preheat the oven to 180Degrees C. Fry capsicum & onion on the pan for a few mins 2. Whisk 1 whole egg and at least 70ml egg whites in a bowl, season with your fav seasoning I just did good ol salt and pepper. 3. Add Cheese to the mix I used 30g low fat Bega cheese, add onion and pepper, shredded ham and chopped rocket in.... 4. Add the filling into the boats and put on a tray in the oven for 20 mins So simple and tasty Swipe for the macros and ingredients I got the inspiration from @the_healthy_diary_ just changed a couple things because Julzie not the biggest fan of cottage cheese. . #mealprep #breakfastideas #healthybreakfast #highproteinbreakfast #highproteinmeals #eggrecipe #lowcaloriequiche #resilientstrengthandwellness @ Canberra, Australian Capital Territory

05.01.2022 Simple, delicious, high protein bangas n mash Do you know you can make all of your favourite meals a bit more ‘macro friendly’ by reading the nutrition info on your foods and choosing products wisely? Swipe for the macros and ingredients I used Coles new chicken sausages are da bomb ... #highprotein #bangersandmash #macrofriendly #flexibledieting #canberracoach #canberrapt #canberrafood #resilientstrengthandwellness

04.01.2022 Holly perfected the trap bar deadlift so this is my first time programming barbell deadlifts for her @hailmags looking good #strengthtraining #deadlift #progress #canberracoach #canberrapt #resilientstrengthandwellness

04.01.2022 There is no better feeling than helping a client reach their goals We were aiming for 1 unassisted chin up but @madeleinebowen_ just busts out 3 sets of 3 the lil weapon all the strength training and eating paying off! Next goal: 40 reps lets do this ... #strengthtraining #chinups #canberracoach #canberrapt #resilientstrengthandwellness #smashinggoals

04.01.2022 Progress James hired me in November 2019 since then he’s lost 23kg. These results are amazing, this is a work in progress and most importantly we slowly introduced new behaviours and daily habits that James can stick to long term - this is what a sustainable lifestyle change looks like No restrictive diet or rigid meal plan ... No ridiculous amount of cardio No working out everyday This is Eating a well balanced diet & high protein Strength training 3x per week Hitting 10k steps daily Still enjoying meals & his favourite foods every week I’ve educated James on how to track macros, the importance of staying active throughout the day(steps), the importance of not restricting his diet, eating enough protein & incorporating his favourite foods every week for long term success. James is progressing in his lifts, increasing strength & losing fat every week. My goal as a coach is to educate clients and give them the tools they need to make long term sustainable change by themselves . #workinprogress #fatloss #fatlosstransformation #beforeandafter #strengthtraining #coach #personaltrainer #personaltrainingcanberra #canberracommunity #resilientstrengthandwellness #flexibledieting #fitnessmotivation #weightlossmotivation

03.01.2022 We’re always working towards strong healthy stable shoulders Adding some unilateral/stability work into your strength training routine helps towards keeping you injury free and having healthy joints. Video sped up x2 ... #healthyshoulders #shoulderstability #injuryprevention #strengthtraining #resilientstrengthandwellness #canberracoach #canberrapt #canberracommunity

03.01.2022 This is my breakfast every morning! It’s so good I add grated zucchini for volume (sounds weird but it’s amazing) Swipe for the Macros & measurements ... Shoutout to @bodybybrooke__ who inspired me to add weetbix to the mix because it is a game changer #oats #oatsrecipe #zoats #proteinoats #musclenation #proteinbreakfast #canberracoach #resilientstrengthandwellness

02.01.2022 Great start to the morning with this crew Week 1 of my 8 week challenge done #fatloss #weightloss #challenge #fitnesschallenge #canberracoach #canberrapt #resilientstrengthandwellness

02.01.2022 Healthy Fats Fats are an essential macro nutrient! We need to eat fat to live. Dietary Fats transport fat soluble vitamins such as A, D, K and E to the blood stream. Things like fatty fish, walnuts, and fish oil have been shown to support healthy brain function ... When I say healthy fats what I mean is minimally processed, here are some great examples to include regularly in your diet. Do know that while fat is important it is higher in calories so be aware of portion sizes #healthyfats #dietaryfats #healthylifestyle #canberrafood #canberracoach #canberrapt #resilientstrengthandwellness

02.01.2022 Resilient strength & Wellness Christmas party 2020 What a fun day of laughs, good food and drinks with my amazing bunch of clients Thanks to all that came along! ... #christmasparty #canberrapt #canberracoach

01.01.2022 These calories are for two of these burgers! Yes the ingredients you chose matter, read food labels and compare I’m dieting at the moment, but still making sure I’m never feeling restricted, enjoying burgers at a BBQ just choosing my ingredients wisely and planning ahead ... #flexibledieting #fatloss #macrofriendlyburger #lowcalorieburger #healthyburger #highproteinmeals #canberra