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25.01.2022 Tell your parents kids.

22.01.2022 #Repost @andreaspelosi 110kg bench for a PB #nswaplstatetitles #aplstatetitles #teamSPNH #powerlifting #benchpress #fitfam #fitspo #flexibledieting

22.01.2022 Jackies PB and final deadlift 120kg #teamspnh #powerlifting #deadlifts #posthipsurgery

21.01.2022 @ariannakokk with 100kg 3x2 @ 59kg previous 1rm was 85kg.. Working hard and putting in the effort. #teamspnh #fitfam #fitspo #squats #gmofree #organic #waisttrainer #contoureverything #skinnybitchtea

21.01.2022 Dexa scan time again... Get in guys! As last time if you don't book in there will not be time to just turn up on the day. ... Spots will fill fast!

21.01.2022 Ok its time for a long over due rant. Im sick of seeing posts and advertisements trying to sucker people into buying products/books or 'professional' services with the tag lines "lose weight without dieting" / "when I quit dieting i lost weight" and all the other ridiculouse nonsense that goes with it. In the western world for a majority of us we are all subject to the same environmental triggers and what is known as the 'obesegenic enviroment' as each other. We see the same... signs, advertisement ad fave many of the same life stressors. Despite that we are left with 3 average types of people; 1 People who overeat 2People who eat maintenance majority of the time 3 People who undereat Now despite the absolute sheer multitude of reasons as to why someone is in one of the above then categories. The evidence is fairly clear that, people who are overweight underestimate their caloric intake and overestimate their energy expenditure. People who are underweight overestimate their caloric intake and underestimate their energy expenditure and the people who maintain have a fairly good idea of what is required of them. For this post we are going to be concerned only with the people in category 1. Now regardless of hormones, food types, exercise or any other reason to lose weight one must consume less calories then are burned its a gard fact there is no denying this. How you go about it does effect things however this is the major (blessup?!) Punch 'dieting' into google and you get this; "Dieting is the practice of eating food in a regulated and supervised fashion to decrease, maintain, or increase body weight. In other words, it is conscious control or restriction of the diet. Why is the no diet approach bullshit? Simple. It means 1 of 2 things. You are forced to expend a ridiculous amount of calories to offset any possible caloric surplus. The other is you are dieting without being told you are dieting. I.e eat this low calorie food that has high satiety. Regardless of what you do you are trying to control intake (they call that a diet by the way). Anyone who tells you differently is either trying to sell you something, lying, an idiot or all of the above. I get it, you need an edge, an 'in' you want to be different, you want people to see how easy it is if they follow your miraculous plan or ebook. But you are setup for failure because you have not been told the reality of the situation. It takes effort, real concious defined effort to make meaningful change in your life.it isnt easy, it might not be fair but it is the reality. Some ways are better then others and some ways are downright dangerous however they all take desire, motivation and an intrinsic drive it isnt impossible.

20.01.2022 @ariannakokk with an 8/10 double sumo deadlift today. #teamspnh #powerlifting #sumo #deadlifts #waisttrainer #teethwhitening #skinnytea #organic #gmofree

18.01.2022 @tom.buckland 130kg bench for his second #teamspnh #powerlifting #benchpress #caponationals2016 #fitspo

17.01.2022 Congratulations to Jackie with a pb and final deadlift of 130kg... #teamspnh #deadlifts #caponationals2016 #powerlifting #girlswholift

17.01.2022 Puppies out Pappas with his 2nd attempt. wpc jnr single ply world record of 305kg #teamspnh #powerlifting #squats #wpc #capo #caponationals2016

16.01.2022 #Repost @tom.buckland 205kg squat 2nd attempt at APL state titles to break the APL junior 82.5kg national record. Such an awesome weekend, can't wait to do it all again at nationals #teamSPNH #aplpowerlifting #powerlifting #squat #bootygains @spnh @andreaspelosi @pappaspower @jax_savage @rarr89

16.01.2022 @tom.buckland with an easy 2nd bench attempt of 120kg from #nswaplstatetitles on Sunday. #teamSPNH #powerlifting #benchpress #uspa #ipl #apl #fitfsm #fitspo #iifym #flexibledieting

16.01.2022 @pappaspower with a 280kg final deadlift for a singleply jnr wpc world record deadlift and total record of 805kg congratulations John #teamspnh #powerlifting #wpc #caponationals2016 #numerouno #fitspo

15.01.2022 Equal pb for john tonight in a super k before our planned upper session. #Repost @pappaspower Last minute decision to enter @capopowerlifting NSW state titles, forcing coach @spnh to modify programming on the fly. Threw the bench shirt on to try and remember what a groove is, weight feeling good. 2 weeks out.

14.01.2022 #teamspnh Well done to our competitors this weekend! PBs have been smashed all around! Your hard work paid off and we are so proud of you all!!

13.01.2022 Obese powerlifter @tom.buckland in prep for #capopowerlifting bunch of reset reps at 200kg #teamspnh #capo #powerliftong #deadlifts #toplessdeadlifts

13.01.2022 2nd squat session back post hip scope. Sets of 6 with paused first and last reps... #teamspnh #hiparthroscopy #femoralacetabularimpingement #fitspo #powerlifting

13.01.2022 Proud as of everyones efforts on the weekend, smashed pbs and records allround. #teamspnh

12.01.2022 Nutritionist approved! Get down guys best burgers ever this is legit!

12.01.2022 #Repost @andreaspelosi 180kg squat for a PB and a National Record at #nswaplstatetitles #teamSPNH

11.01.2022 Attempted 181kg for my 3rd bench after an in comp pb of 175kg. No lift due to bar did, slap tear strikes again. Next time. #teamspnh #spnh #powerlifting #benchpress #fitfam #fitspo #uspa #apl #ipl #hashtag

11.01.2022 #Repost @andreaspelosi Tripple body deadlift! 220kg deadlift for a PB and a National Record, also giving me a National Record total of 510kg taking first in the 75kg raw juniors. Huge thanks to @spnh @pappaspower @tom.buckland and the rest of #teamSPNH #aplstatetitles

11.01.2022 4 sets of triples at 160kg, 3rd or 4th set shown.. Last week was 6 tripples at 150 Next week will be sets of tripples at 170. #teamspnh #powerlifting #benchpress #powerbelly #fitspo #strength #gym #waisttraining #slimmingtea #detoxtea

10.01.2022 @jax_savage with her opening bench of 45kg. Jackie finished with a 52.5kg bench #teamspnh #powerlifting

09.01.2022 #Repost @tom.buckland This was my favourite lift of the entire weekend. 240 kg deadlift at 79.3kg bodyweight (triple bodyweight), unfortunately I was red lighted for hitching but it's so awesome that I got this all the way up can't wait to smash it properly. @spnh @andreaspelosi @pappaspower @jax_savage @rarr89 #teamSPNH #powerlifting #deadlifts #donuts #vegan #raw #crueltyfree #zyzz #aplpowerlifting

09.01.2022 @jax_savage with her 2nd attempt squat of 90kg at NSW APL State titles...

08.01.2022 No joining fee and 15 months for a fantastic price currently available.

06.01.2022 Toms 2nd attempt squat of 215kg #teamspnh #powerlifting #caponationals2016 #squats #wpc #fitspo

05.01.2022 Ladies take note 'Toned' = a little muscle, less fat. Therefore you need to gain a little muscle and lose bodyfat... If you want a nice rear end do exercises that promote maximum muscle building in those areas. Your diet should also reflect that of your goals. There is no use doing sidestep scissor jumps to mimic your favourite brazillian instagram model who has ass implants. ... Squats, deadlifts, hip barbell thrusts should make up the bulk of your ass building routine. If you are attaching a cable and doing 50 reps in all sorts of crazy dorections then you might not be doing much besides goving the boys a show...

05.01.2022 CAPO nationals day 1.. Les go!

04.01.2022 @pappaspower with his third bench attempt of 230kg. No lift so close, however Johns second attempt of 220 was successful... #teamspnh #powerlifting #benchpress #singleply #equipedlifting #gearwhores

02.01.2022 Bench opener today from nats. Dropped my planned opener fron 220 to 200 bw is 117kg. 2 months of sickness and no training didnt have it today. Next time. #teamspnh #powerlifting #benchpress #caponationals2016 #fitspo #metal

01.01.2022 Get in and book your follow up scans people!

01.01.2022 Your off season training ability and consistency is a good indicator of your ability to actually perform onseason training and peaking cycles. If you spend your onseason cycle trying to build fitness that you should already be carrying with you from your off season then your ability to properly peak for you sport will be significantly hampered. Fitness of any kind is a pyramid (regardless of your training style) the better your base fitness allows for a higher peak. ... Off season training is a time to bring up lagging muscle groups or movements work on technique and general fitness should be your goals.