Ryan Codlin Personal Training in Warragul, Victoria | Sport & recreation

Ryan Codlin Personal Training

Locality: Warragul, Victoria

Phone: +61 428 898 733

Address: 243 albert rd 3820 Warragul, VIC, Australia

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25.01.2022 Strength improves your life Lifting weights makes your body stronger. As your body becomes stronger it can deal with every day life easier & you will be at less risk of injuring yourself. I like to think about it this way, I have trained my tiny body to lift 200kg of the floor in the gym (unintentional flex ) with correct technique, over time my body has adapted to allow me to do this. Outside of the gym I have no second thoughts about lifting 20kg+ of the floo...r. Shopping bags, boxes, heavy objects at work, lifting kids(soon) etc. Aren't tasks that slows me down or causes me pain. But to many people, especially those ageing, going about daily life lifting semi heavy objects can be a massive problem & potentially cause an injury. This is impacting your quality of life. If you get stronger doing weights you won't have to worry about these things as much & you can just get on with more important things in your day. Of course there is a risk of injuring yourself doing weights but as I've shared in a previous post, research shows that you are less likely to injure yourself doing weights than any other sport. So I believe the risk is worth the reward!

25.01.2022 ONLINE CLIENT HIGHLIGHT ~24 week progress update~ Bruce has continued to work hard & has made plenty of progress worthy of sharing since his last progress post!... Bruce first set foot in a gym 24 weeks ago with no knowledge or experience with weight training or nutrition and since then has been following his nutrition & exercise program to a tee under my guidance. He has achieved his primary goal of losing weight (body fat) to improve his health and fitness, losing 18 kilos & dropping 16cm from his waist. Now we are shifting our focus towards building more muscle, strength & continuing to improve cardio fitness. As the scales won’t make any drastic changes, it helps to stay motivated if you have goals to work towards that will contribute to the primary goal. This is why at the begining of his current training phase we did some fitness testing to see what he can do now that he has been training for some time. Then we will be able to repeat these tests in the future to track fitness progress. Fitness testing results: 1rm Squat - 105kg 1rm Bench - 50kg 1rm Dead - 130kg Max Chins - 6 Max push ups - 7 1min airbike max (distance) - 0.72km Keep in mind Bruce hasn't been to a gym before, he started this journey overweight & is in his 50's. I think this is phenomenal progress and the health and fitness benefits he has gained from this process will greatly improve his quality of life. It just goes to show that you can start at any time and still make progress! Looking forward to seeing the progress he can make this year! Great work Dad!

24.01.2022 Online Client highlight . . Brad has put in some serious work through isolation dropping 12kg! Sticking to his program at home while only having access to a 25kg bodypump bar, a 12kg kettlebell & a 6kg medicine ball courtesy of Voyage Fitness, as well as getting into some decent rides on his bike! .... . The first photos brad took (left) are from the 08/04/20 after already making great progress the few weeks prior. Photos right which were taken on the 10/06/20.(9wk) . . Some of Brad's Achievements: Down 12kg body weight. 77kg down to 65.5kg. Maintained muscle mass through resistance training. Creating healthier habits with food. Doing 4-5 workouts per week with no gyms open! Still able to spend time with mates, while having the discipline to stick to his nutrition plan. Feeling better than ever physically & mentally. Massive lower body exercise technique improvements (Pre-isolation) . . Nutrition- wise we took a bit of a different approach. Being a creature of habit, Brad prefers to eat the same meals daily so we constructed a meal plan consisting of mostly healthy whole foods. We talked through each meal & brad selected all the foods he wanted to eat. I just adjusted the portion sizes to keep him within his calorie/macro targets. We adjusted several times over the 12weeks & some food groups he had the freedom to change as he pleased to be able to eat a wider variety, such as vegetables. This made things much easier for brad. . . Brad has learnt alot about nutrition during our weekly video chats & taking this approach Brad has managed to stick to his plan over the 12 weeks whilst eating foods he enjoys. . . Brad says after the last 12 weeks he has never felt better physically & mentally & is really keen to continue making progress! . . Well done Brad it has been a pleasure to work with you so far! I'm looking forward to seeing you work towards getting bigger & strong now! . . If you are ready to commit yourself to work towards your goals ask me about online PT! See more

24.01.2022 CLIENT HIGHLIGHT This is Faye one of my now long term clients. I have had the pleasure of working with Faye for almost a year & a half now. It's amazing people like faye that make my job so special & why I enjoy being a trainer so much! Faye puts in hard work day in day out to achieve her goals, she is the first to admit that she will complain & argue every step of the way but I'm pretty sure she just like to do it for some banter because she is always u...p for a challenge & puts in 100% through her workouts! Faye started with me after already having achieved huge success with her weight loss goals with previous trainers & saw great results from a 10 week challenge. But right before starting with me Faye hit a massive hurdle In her health & fitness journey When she had a massive fall out of her SES truck, dislocating & chipping her shoulder, 2 breaks in her left thumb & tore her hamstring. Alot of people would have thrown in the towel but Faye pushed on with her journey & we worked closely with her physio through this time to help get over this hurdle. Faye got alot more mobility back than was expected from her injuries & has even managed to get stronger than she was before. As much as I would like to take the credit for this, Faye is the one who has done all the work & continued to push on through the discomfort day after day. Persistent with her new goals of getting back on track! She has had ups & down with her weightloss journey since her rehab but she has come a long way with her nutrition choices, has stayed consistent with her training, built more strength, lost some body fat & created healthier more sustainable habits for her long term success. Despite all of Fayes challenges that she has faced she has continued to push on with a massive smile on her face, brightening everyone's day she comes into contact with! Faye truley inspires me with my own training to push on through hard times & I hope that her story helps motivate you to push on in your own journey! Looking forward to our morning coffee once the gym opens again fayzee

22.01.2022 What is Ryan Codlin Personal Training? RCPT is for everyone from all walks of life. I have combined my knowledge & experience to create my own coaching methodology to make RCPT what it is today. With the aim to educate, provide structure & focus on YOUR progress in order to achieve goals in a safe, efficient & sustainable manor. The RCPT methodology is based on a combination of these 3 key factors:... 1 EVIDENCE / EDUCATION. Applying up to date evidence from scientific research & lessons learned through courses by leading educators in the industry to my clients. 2 PERSONAL EXPERIENCE. In combination with the lessons I have learnt from my own health & fitness experiences. With over 10+ years playing field sports, a 16kg weightloss journey, shredding to less than 5% body fat bodybuilding , 2+ years of powerlifting & 5+ years of weight training. I've experienced & been able to achieve a wide variety of goals & this gives me a massive insight to what my clients experience physically & mentally along their journey. 3 PRACTICAL EXPERIENCE. Lastly, the years of experience with hundreds of real life people online & in person! I have worked with & helped clients achieve goals for sports performance, physique/weightloss, general health, injury rehab, improve quality of life & so many more, with no 2 people being the same! I'm excited to continue to grow and develop as a coach & see what my clients can do in 2021. Big plans for 2021 to continue helping people to move, live & look your best in your own body! Remember to have a laugh & don't take yourself to seriously along the way, the ride is better than the destination #bringback80sfitnessfashion Art by: @kyokill

19.01.2022 ARE YOU REALLY TRAINING AS HARD & SMART AS YOU COULD BE OR ARE YOU JUST TELLING YOURSELF THAT? IF YOUR DOING THE SAME WEIGHT OVER AND OVER EVERY SESSION MONTH AFTER MONTH YOUR BODY HAS ALREADY ADAPTED TO HANDLE IT. MEANING THERE IS NO REASON FOR YOUR BODY TO CHANGE, IT CAN ALREADY DO ALL THE THINGS YOUR ASKING OF IT. IF YOUR GOAL IS TO MAINTAIN YOUR HEALTH & WHERE YOU'RE CURRENTLY AT THEN THAT'S TOTALLY FINE, KEEP DOING WHAT YOUR DOING.... BUT IF YOU EXPECT TO MAKE PROGRESS AND GET THE BEST OUT OF YOURSELF ONCE YOU HAVE SURPASSED THE BEGINNER STAGES OF YOUR TRAINING YOU NEED TO TRY ALOT HARDER. YOUR BODY WILL ONLY CHANGE IF IT NEEDS TO TO HANDLE THE STRESS (IN THIS CASE EXERCISE) THATS PLACED ON IT OTHERWISE IT WOULDN'T WASTE ITS RESOUCES TO DO SO. YOUR BODY WON'T GROW MUSCLE, GET LEANER, STRONGER, FASTER ETC. BECAUSE YOU WANT IT TO. IT DOES IT BECAUSE IT HAS TO! IF YOUR GOAL IS TO BE THE BEST YOU YOU CAN BE THEN YOU CAN'T TAKE IT EASY AND COAST THROUGH YOU NEED TO TRY HARDER. YOU CANT EXPECT TO ACHIEVE GREATNESS PUTTING IN CASUAL EFFORT PS. WHEN I SAY TRAIN SMARTER I MEAN FOLLOWING A STRUCTURED PROGRAM SPECIFICALLY DESIGNED FOR YOUR NEEDS BY SOMONE WHO KNOWS WHAT THERE DOING, NOT RUNNING YOURSELF INTO THE GROUND EVERYDAY DOING RANDOM SHIT. #4 #powerlifting #bodybuilding #strength #strong #deadlift #training #Exercise #goals #hardwork #fitness #heavy #muscle #lifting #legs #gains #health

18.01.2022 CONSIDERING DISTANCE TRAVELLED BY MUSCLES WHILST APPLYING PROGRESSIVE OVERLOAD I'm making extra sure I'm hitting depth on my squats today as I push through this volume block of training. I have never had a problem hitting depth on squats before but last week I wasn't feeling 100% & I kept cutting reps short.... Squat volume is increasing through this program by manipulating sets & reps while load has remained the same at 120kg. (Increasing load lifted isn't the only method for applying progressive overload.) Wk to wk squat volume Increases shown in reps over the last 4 weeks of this block: W1 3x8 = 24 W2 3x9 =27 W3 3x10 =30 W4 4x9 =36 If I began to reduce the depth of my squat each week as the volume increases I wouldn't really be increasing volume performed by my quads. I would be compensating to get through the exercise by reducing the ROM or 'Distance' travelled by my muscles. This would decrease the total amount of work performed by the muscle. Not taking my muscles through there full ROM & the mis application of overload could limit my hypertrophy potential through this block of training & I would be creating a poor habit that if not corrected will eventually also impact my squat strength & potential to increase it. Strength is movement specific, so if I only half squat I would only get stronger through that specific range & as a powerlifter I need to squat to depth in competition as that is a requirement of the sport. So in short if you are trying to grow muscle & get stronger don't add sets, reps or load if you can't continue to complete the full range of motion for that exercise otherwise your not truly progressing. Also side note, I'm fitting into a shirt that was too small a year ago which is nice. Rocking a Mo & mullet today, even though I grow the equivalent amount of facial hair as an 8yo boy, if only I could train to improve that. #hypertrophy #squats #muscle #strength #strong #gains #isolation #workout #progress #powerlifting #pl #rise #sbd #weights #training #Exercise #resistance #pt #coach #personaltrainer #fitness #health #fun #shedgains #voyagefitness #lifting #science

18.01.2022 Training intensity to build muscle. . This was how I looked after the first working set of my workout. . I've been doing a lot of talking about fatigue management lately & that's because it is important for making progress. But I want to remind everyone that has passed the "beginner" phase of training that you still need to train hard to continue to build muscle.... . Research shows you can build muscle with heavy load at low rep ranges and light load at higher rep ranges as long as you're training close to muscle failure. . I think a lot of people probably struggle to push this close to muscle failure mentally, giving up because the set starts to get hard and stopping & end up not making progress because of this reason. . For example, during this set(see @ryancodlin.pt for vid) I was getting fatigued after the first 4 reps and I could have stopped, but is that close enough to MUSCLE failure to progress? Probably not because I did 4 more reps & likely could have done 2-4 more after the set of 8 was finished with good technique! . Your body won't adapt because you WANT to be more toned or get jacked. It will adapt because it MUST to deal with what you're doing to it over and over again (training hard)! . Train your muscles hard if you want to grow... simples See more

17.01.2022 ONLINE CLIENT HIGHLIGHT ~15 week progress update~ I want to share the amazing progress my client Bruce, AKA my dad has made throughout iso. Dad started doing in-person sessions with me at Voyage before the gyms closed but he has been lucky enough to still have access to gym equipment & we switched to online PT throughout iso 2.0.... Dad had never been to a gym before & had only tried 1 diet that restricted a lot of foods so this was very new for him. I set dad up with a weights program & a nutrition strategy that he has been able to stick to, he has not gone a day eating any less than 1700cal the whole time. Before we started I could tell dad was looking to sort his health out because he kept asking questions about foods & exercise, eventually he decided to give PT a crack. He said he would listen to my advice & follows his plans 100% for 12 weeks to see what happens & that he did! He has stuck to his nutrition & training plans to a tee & the results are great! In 15 weeks of online PT dad has achieved: 15kg of total weightloss from 90kg to 75kg. He has lost 13cm from around his waist. Is continuing to build strength & working on his technique. He is now exercising consistently, eating much healthier & has learned a lot about what's in the foods he is eating & how they affect his body. Another MASSIVE achievement: Dad has had a few doctors check ups this year for his high blood pressure & for the first time in his life it has dropped! His blood pressure was 165/95 & after 15 weeks it just measured in at 138/78 which is a huge improvement and Dad said it was the difference between getting put on blood pressure tablets for the rest of his life or not. This is just an update to show what can be achieved if you listen to your coach, trust the process & give it a good crack! He said he would give it 12 weeks but after about 4 weeks dad was hooked he said he will be in this for the long run. He loves doing his workouts and he enjoys his food (that he chooses). I can't wait to see what he can achieve in the next 15 weeks , stay tuned

16.01.2022 Client highlight . . Damien has continued to make tonnes of progress since his November progress post! .... . He has achieved another 10kg of weight loss. The last 4kg of which has been while in isolation via my online PT system. . . Damien continues to make real progress because he stays consistent and ticks the boxes to keep moving towards his long & short term goals. . . Damien has worked with me for just over a year now & during that time he has lost almost 30kg total body weight from 118.1kg down to 89.8kg. A weight range he hasn't been in for over 20 years. He has sent me through these old pics of himself he found recently & he has had to buy a new suit + plenty of other clothes along this journey because none of his old clothes fit anymore. . . Damien was sceptical in the begin but trusted me & followed the process. Initially Damien didn't have much Knowledge on nutrition/ portion sizes etc. So we started with more of a traditional meal plan set up and we have transitioned to a calorie tracking approach, where he chooses his own healthy foods to eat that he enjoys! . . Although the gyms have been temporarily closed that didn't stop him from staying on track. We made adjustments to keep pushing forward. Damien has continued to make progress with minimal equipment at home & has followed the programs made to cater to the equipment he does have. . . Damien has grown to really enjoy training so he has continued to enjoy smashing out his workouts 5 days a week in isolation, just 2 meters away from where he has been working from home. . . Damiens primary goal moving forward now that he has lost all the extra body fat is to focus on building muscle & getting stronger. . . As a coach it's been so rewarding to see Damiens commitment pay off & I know he will continue to achieve his health & fitness goals well into the future with the discipline & lifestyle changes he has developed to keep showing up & getting the work done! . . Looking forward to seeing what else you can achieve in 2020, well done mate you should be proud of your achievements so far! See more

16.01.2022 Building muscle & strength should be thought of as a marathon not a sprint. . . Your body can only put on so much muscle at a time, so the longer you train consistantly the more you will build. (Slowing down the more advanced you get) .... . Stopping & starting over and over, jumping around from program to program, fad diet to fad diet on a search for the one thing that will give you the best results for the least amount of effort is likely the very reason you're not making progress. . . We are all used to getting things we want at the touch of a button these days, unfortunately that is not the case with getting strong or building the physique you desire. These have to be worked for & the longer you work for them the better they get. . . There is no one magic supplement, workout program, specific food, exercise or macro split that is going to give you the body or strength of somone who has been training for 10 years in a matter of a month. If there was everyone would be doing it. . . I think when you learn to accept this & focus on the important things the faster you will learn to enjoy the journey, be happy with how much more muscle & strength you have built compared to when you started, be more comfortable in your own body along with begin making real progress. . . If you want to make real progress tick these major boxes consistantly! . . 1- Eat the calories YOUR body needs, adjusted to reach your goals. 2- Eat enough protein! Aim for 1.8-2.2g/kg of BW. 3- Eat a wide variety of veg to meet your fibre & micro nutrient requirements (vitamin+minerals). Aim for 3 serves/day. 4- Drink plenty of water. Aim for translucent urine. 5- Get lots of sleep at least 7h+. 6- Follow a structured training program designed for you! Do all your workouts! 7- Lifting weights to build muscle & strength. 8- Do cardio to improve cardiovascular fitness (health) + burn extra calories if needed. 9- stress less & enjoy life! . . These are just general recommendations, the specifics will vary person to person but it's a place to start! . . If you want to Learn more leave a comment below! I'll post again soon with some more specific information on each area of recommendation! See more

16.01.2022 This is how I approach my training & a lot of other aspects in my life. No one will ever be perfect. The best athletes in the world aren't perfect. By knowing that I won't ever be perfect, I can't be disappointed when I never get there.... However, I know that if I set the bar high & aim to be the best that I can be, I will make a hell of a lot more progress than If I am just content with where I'm at. . . . . #perfection #pt #personaltrainer #weights #coach #strong #strength #muscle #fitness #health #nutrition #gains #goals #gym #voyagefitness #quote

16.01.2022 STAPLE MEALS When It comes to staying consistent to achieve & maintain results in the long run your diet needs to be somewhat enjoyable to you. - I'm a creature of habit & not very adventurous when it comes to eating. I dont enjoy cooking & would rather spend my time on other things. So having several staple 'go to' meals throughout my own diet, that I know I enjoy helps me stay on track.... - I can adjust these meals to make sure I hit my Calorie & macro targets for each day depending on the phase of training & plan when I'm going to have other meals through the week & account for these. Then I do a big meal prep to get organised for the following week. - There are many different strategies you can use to control your nutrition intake to get the results your looking for. This is just one of many & it works for me. ALWAYS BE ORGANISED

15.01.2022 ONLINE CLIENT HIGHLIGHT ~16 week progress update~ @Tonivoumard has been working very hard though isolation! Training entirely from home while keeping busy looking after her young children, taking care of the family and returning to full time work all while getting all of her workouts done and staying on track with her nutrition goals! ... Toni has been working towards losing body fat after her last pregnancy & increasing her strength to keep up with all the heavy lifting with the kids. Toni has had a couple of set backs that have been out of her control but has managed to get back on track straight away and has stayed adherent to her sustainable lifestyle changes! Toni has: Lost 9.7kg total body weight. Increased her strength, lifting more weight in all exercises. Feeling stronger outside the gym & keeping up with the kids! No longer has constant back pain. Has been able to create sustainable nutrition changes that improve her health, reduce the risk of lifestyle diseases & keep her progressing towards her goal all while continuing to eat the foods she wants under my guidance. Has been able to workout 5 times a week at home with the kids in her small workout space! Being a busy mum, her schedule hasn't really allowed her the time to get to a gym even when they're open but she has developed the discipline to make sure she gets all her workouts done at home at the times that work for her. Toni will continue to train at home and I can't wait to see what the next 12 weeks have in store for her & what she can achieve! Well done Toni, you are absolutely killing it! Time to stop & reflect on the great achievements you have made so far, you should be proud. Time to set new goals, keep getting stronger & keep making progress!

15.01.2022 With social restrictions begining to ease, Hopefully it wont be much longer untill we can get back into the gym! Looking forward to having my morning coffee with some of my favorites @fayezee54 & @a_campbell68 . & seeing all the amazing inspirational faces of my clients & voyage members I get to work with every day Not long now guys! . .... . . #voyagefitness #clients #pt #personaltraining #coach #Exercise #gym #training #health #fitness #weights #family #morethanagym See more

13.01.2022 Bodybuilding & powerlifting are not team sports. However, they both have great communities filled with like-minded people who support each other & generally try to push eachother forward to better themselves. So it doesn't always feel like an individual sport. With that being said I have found both disciplines rewarding because they are individual sports. Although you are technically competing against others in competition, in a way you're mostly competing against yourself ph...ysically & mentally on an endless journey to better yourself. The more you work with others, experts, coaches, lifters etc the more you learn & grow to be better & do more for others. But the work for the most part is done alone. You are the only one responsible for showing up to train day in day out, controlling your nutrition to reach weight classes or ideal body compositions for comp days. Staying consistent while following a process to reach improved levels of physique & strength for no one other than yourself. Much like how these 2 sports can learn a lot from each other, I think the general public can learn a lot from these sports. I'm not saying everyone needs to compete (although it is very rewarding), but when you look at what most people's goals are (change body composition, improve health, performance goals) there is a lot of cross over within the methodologies used in the sports to get these results. BB & PL are masters of self control, discipline, controlling nutrition to change body composition, focusing on long & short term goals & working with their coaches while sticking to a plan to get there. It might seem crazy to most people to get on stage with a tan on or lift an extreme amount of weight but these sports display the end results of what many people are typically trying to achieve, they are just taken to the extreme. The individual nature of the sports teach you along the way to be self motivating & accountable to your own choices. You don't have any team mates to win the game for you. The results you get are a result of the work you put in & no one can take away the satisfaction of knowing you did the hard work.

13.01.2022 GIVE AWAY WINNER CONGRATULATIONS @nikki_fitzgerald2 You have won the 8 week online PT transformation package ... Looking forward to working with you! Thanks to every one who entered, it was a massive response so ill have to do another one soon!

12.01.2022 ONLINE CLIENT HIGHLIGHT ~12 week progress update~ @shanlouise151 is a client I started working with during the short time the gym was open in July & has since been working with me online during iso.... Shantelle came to me looking to achieve 2 primary goals, create & maintain a consistent healthy lifestyle change with her eating habits & focus on improving her strength measured through 4 main lifts, Squat, Bench press, OHP & deadlift. Shantelle has plenty of prior training experience as well as her own endeavours with nutrition. She had a good foundation of knowledge & knew what to expect in terms of real progress taking time. Luckily Shantelle was able to borrow an Olympic barbell and x2 20kg plates (60kg total) from Voyage & had a few other bits and pieces she could use so we were still able to work towards achieving her goals. Shantelle has been able to achieve quite a bit just in the last 12 weeks through iso, working out from home! Shantelle has, Lost 8.6kg total body weight which puts her at a healthier body composition. Improving her exercise technique every week, sending videos through for review. Currently squating 60kg 4x6 (1RM was 65kg in july) Currently deadlifting 60kg 4x8 (1RM 70kg in july) Consistantly consumed at least 2300cal+ per day whilst slowly reducing body fat to maintain as much muscle & strength as possible thought this calorie deficit and has actually gotten stronger! I'm so proud of Shantelle's determination to stay on track with her goal to improve her strength & overall health as she has faced some stressful times & didnt let it stand in her way! I can't wait until the gym reopens so we have access to some more weight & equipment to test how much strength she has built! Well done Shantelle you should be proud of all you have achieved so far & you will achieve so much more!

11.01.2022 TRANSFORMATION GIVE AWAY To celebrate the amazing success my online PT clients have had during isolation in 2020, I've decided to give 1 lucky winner the opportunity to experience 8 weeks of online personal training absolutely free!! HOW TO ENTER:... *** Competition entry requirements via Instagram @ryancodlin.pt *** 1 FOLLOW me @ryancodlin.pt on Instagram 2 LIKE & SHARE this post to your story 3 TAG 3 friends in the COMMENTS who would be interested in winning FOR EXTRA ENTRIES: x1 additional friend TAGGED per comment = 1 extra entry. DETAILS: Are you ready to make a change What can you achieve before 2021 kicks off Online PT is for anyone looking to achieve a health & fitness goal. It doesn't matter how much equipment you have access to or if the gyms are open. Online PT is for training at home or in the gym. Online PT includes: Working closely with me as your coach Exercise programs Nutrition Weekly check in calls 24/7 online support Accountability Structure Workouts at your own time Exercise technique analysis Ongoing support Winner will be drawn and announced on 02/11/20 Terms & conditions apply. Must be over 18 to enter. What could you achieve in 8 weeks

09.01.2022 ISOLATION-A time to make progress If you're not working & at home most of the time this could be a great opportunity to make progress, at least that's how I'm choosing to look at the situation. An increase in free time means more time to prepare food, increase sleep duration/quality, hopefully lower stress levels (increased recovery) & you can work out any time that suits you best. Under normal circumstances time can be one of the biggest limiting factors for making pro...gress Now the limiting factor is equipment & motivation (no gyms basically). If you're lacking motivation, not getting results or stuck for ideas get a coach or do the free online classes @voyagefitnesswarragul offers if that's your preferred method of training! If you don't have equipment there are so many other options for weights that people have come up with this last month! You can make it work if you try! Where do you want to be in 6 months when summer comes back around? Real progress takes time so putting off training & healthy eating until this is over is only going to reduce the potential for your results in 6 months.

08.01.2022 . . . #physique #bodybuilding #powerlifting #weights #weightloss #gains #progress #commitment #motivation #fitness #health #voyagefitness #nutrtion #mindset #muscle #coach

08.01.2022 Barbell therapy . . In order to maximize muscle building potential you must concentrate on the muscles being targeted to establish a strong mind-muscle connection. This is to maximize activation of those muscles while limiting other muscles assisting, limiting momentum while keeping tension on the target muscles throughout each rep.... When trying to maximise strength gains, a major factor of strength is the level of skill you have in that specific movement. So you must focus on trying to improve your technique over time & work towards executing the exercise with exceptional form. . . Either way you need to concentrate & focus on being in the moment. This can be very mentally relaxing & therapeutic for many people, myself included. . . Switching your mind off to all the other stresses off life including work, bills relationships and drama. Focusing on the task at hand to better your skills & knowing you're working towards achieving your goal. . . For a little part of each day it doesn't matter whats going on in the outside world. It's a little bit of peace each day, it's like a breath of fresh air. You can leave the gym feeling physically fatigued but mentally recharged and ready to face the world. . . . . #weights #training #Exercise #resistance #pt #coach #personaltrainer #muscle #strength #strong #gains #isolation #workout #progress #goals #deadlifts #powerlifting #bodybuilding #sbd #shedgainz #motivation

08.01.2022 Following an exercise program It's not always sexy & it can look repedative but if you want to get to your absolute best when it comes to building muscle, strength, Improving body composition & you want to continue to make progress past your gains as a beginner you really need to follow a well structured program specifically for your goals & your individule needs. As a beginner you will see progress doing basically anything, then your body begins to adapt to the new stimulu...s of weight training & those initial gains in muscle & strength begin to slow down. This is where you will start to spin your wheels (just because you train hard doesn't mean your getting results). So many people stay at this point with there training & don't progress much further Working hard month after month but not really getting anywhere. At this point motivation can start to take a dive as well. After the beginner phase of training it is important to get more specific & start planning your training long term (periodising) If you want to make progress. Following a well structured program that caters to your individual needs, ticks all the boxes required to keep you progressing towards your goals, paired with the right dietary strategy, whilst preventing injury & doing so consistently throughout your lifting career is what is going to maximize your results. Too many people get caught up looking for shortcuts. Jumping around between cookie cutter programs, doing random exercises you see on Instagram or not following a program at all & doing what ever you feel like in the gym that day, On an endless search for the perfect workout or exercise that will give you immediate results, will likely just cause more set backs. If you're past the beginner stage of training & intend on making progress I suggest you do a self audit & see if you have actually got anywhere in the last 6-12 months or do you still lift the same weights & still look the same? If you haven't got anywhere it might be time to get in contact with a couch to help teach you what is actually important & what is probably just wasting your time!

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06.01.2022 Is it really a short cut? You seek a short cut because you want to achieve your goal faster while putting in less effort. However, when trying to achieve a Health & fitness goal searching for a short cut often causes the opposite effect than that desired. The more time spent trying to find a short cut just ends up being more time your neglecting things that really matter when it comes to making progress.... Doing things that claim to be shortcuts eventually just leave you back where you started, in exactly the same place as months before just more frustrated. What's really important? Sticking to a structured training program. Consuming the calories & nutrients your body needs. Both of the above geared towards achieving your goals. Eatting a wide variety of foods (there is no good and bad, only more or less calorie dense, containing more or less nutrients) getting enough sleep. staying hydrated. stressing less, enjoying life. everything must be sustainable for YOU so it will be adhere to it. I like to look at it this way, in 6 months where would you be? It sounds like a long time now but it's really not, You will make a tone more progress focusing on the above then if your on and off shake diets, fasting, clenses, supliments, going long periods without training etc. With the enticing short cut options your basically just doing things that appear to get you results in like 2 weeks but then 2 weeks later your back to where you started & now you have wasted a month of your own time. whilst doing ridiculous shit that no one can sustain long term. There are no shortcuts when it comes to H&F goals, if there was they wouldn't be called short cuts they would just be the way.

05.01.2022 A great post from my client jacinta. . swipe to see her post description. . After 8 weeks with no training & limited movement due to a surgery earlier this year, Jacinta was able to get back to where she was before the time off in about 8 weeks.... . Jacinta & I worked closely through this time off to make sure her nutrition was on point so her body could recover during this time as recovery was the number 1 priority post op! . Now think about the fact that everyone should still be able to train at some capacity while the gyms are shut & we are stuck at home along with the fact that there is no reason why you can't stick to healthy eating & your nutrition strategy in isolation. . You should be able to maintain your previous progress with little effort (a few workouts a week & control your calorie intake) untill the gyms open again or even make some progress! . Jacinta is currently training at home 4 days a week & is still controlling her nutrition intake. She will continue to make progress . How are you going to spend this time the tricky part is knowing what to do & how to balance your energy expenditure with calorie intake now that routeins have been thrown off, if you want to use this time wisely & don't seem to be making progress towards your goals shoot me a DM and we can discuss getting you back on track . . . . #fitness #voyagefitness #toned #gains #hardwork #gym #isolation #training #goals #coach #pt #personaltrainer #weights #workout #progress See more

02.01.2022 If I do more core exercises will I lose more belly fat . Doing exercises that work a specific muscle group to target fat in that area is a term known as ‘spot reduction’. Some studies concluded that it can occur. However, currently the scientific consensus amongst fitness experts & researchers is that spot reduction is a myth. . Doing core exercises alone to get 'abs' likely won't work for most people. We know that spot reduction is a myth so you won't be losing more fat f...rom the area you're exercising. . When I did this shred down, I did no direct ab work, so zero ab exercises. Training the abs could be considered the least important thing to do when trying to achieve shredded abs. So investing large amounts of time & energy into core training will likely result in little reward for a physique goal & just drive up unnecessary fatigue. . My general advice to start making progress: Follow a well-balanced resistance exercise program that trains your whole body. Remain in a small calorie deficit until desired BF levels are reached. Mostly eating a wide variety of whole unprocessed foods. Consume an adequate amount of protein. Your body fat will decline in all areas including your abs. This will reduce the fat enough to show the abdominal muscles that have always been there underneath the surface. . There are many more finer details that go into maximising your ability to achieve this goal & I will continue to post more tips. I suggest you get a trainer as we know how to do this & will work with you to achieve the best results you can! . . . . #muscle #tone #toned #fitness #training #goals #results #abs #gains #strength #strong #bodybuilding #shredded #core #diet #nutrition #science #coach #personaltrainer #pt #voyagefitness #weights See more

01.01.2022 CLIENT HIGHLIGHT . . I want to give a special shout out to my amazing client Steph. Steph has been with me for some time now & during this time it has been very rewarding to see Stephs knowledge of nutrition & fitness grow along with her ability to make more of her own educated decisions in many areas of her health & fitness as time goes on. .... . Steph has recently been without the gym for 3 months along with every one else but instead of throwing in the towel she worked with me online & ramped up her commitment to achieving her goals! . . During isolation, Steph has really focused on her nutrition & reduced her body fat by 4% & dropped 2cm off her waist. She has also achieved a short term goal of staying consistent with her exercise & nutrition throughout this challenging time. The results she has achieved is a result of her determined mindset, strong enough to overcome obstacles & hiccups along the way. . . It's great having Steph back in the gym now that we are open again, she always has a big smile on her face and brings a positive attitude that rubs off on those around her & she always puts in 100% . . I asked Steph what are some important things she has learnt through her journey so far, here's what Steph has to say: "Umm top 3 would be the importance of consistency, balancing the different workouts and actually listening to your PT about nutrition instead of all the other people that follow fads" . . Great work Steph keep ticking the boxes & keep smiling every step of the way See more

01.01.2022 Failing your goals These are some of my own fails over the last 1.5 years. My primarily goal being to increase my strength. you can put in alot of effort & have a great plan but sometimes it just doesn't come together. Everyone shows little snippets of themselfs at there best on Social media (I'm guilty aswell) this can give the illusion that it's all sunshine & rainbows when people are on there fitness journey, but I assure you it is not.... I believe those who continue to acheive there goals in the long run are those that handle there failures, set backs & Plato's well. My failures fuel my hunger to suceed in the future & make me want to be better. The same applys for any other goal. If you quit because you fail, dont get results straight away, or go for a long period of time without seeing much results you won't make any further progress & will likely begin to regress in the progress already made. If you fail you can always re-asses your goals & try again. Any progress is better than no progress & If at first you don't succeed, try and try again.

01.01.2022 ONLINE CLIENT HIGHLIGHT ~12 week progress update~ Kylie came to me for in-person PT when the gym opened for 2 minutes back in July, wanting to lose fat & return to her pre-baby level of fitness she was struggling to get back to.... Unfortunately as we know the gyms closed again so that was a challenge she would have to overcome. We swapped to online personal training & she began training at home following her new exercise program whilst adhering to her nutrition plans. Kylie has made heaps of progress in a lot of areas during this second lock down & hasn't let it get in the way of getting closer to her goal. Kylie has lost 10kg in 12 weeks. She has consistently stuck to an exercise program through iso. Increased her strength. got pleanty of walks in with baby Ruby. Has been able to stick to a healthy nutritious diet to achieve her goals. This isn't a start & finish photo. Kylie still has a lot she wants to achieve & will continue to work on but it's a good time to reflect on what she has been able to do in just 12 weeks at home with minimal equipment! I know she will be able to achieve all her goals in no time with the dedication she has shown through these difficult times! Well done Kylie you should be proud of your achievements so far.