Tamara Cachia Personal Training & Nutrition in Gisborne, Victoria | Fitness trainer

Tamara Cachia Personal Training & Nutrition

Locality: Gisborne, Victoria

Address: 2b Level 2, 1 Nexus Way 3437 Gisborne, VIC, Australia

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• Sport & recreation
• Gym/Physical fitness centre
• Fitness trainer
• Nutritionist

25.01.2022 This girl is getting stronger every week and following my nutrition plan to a tee. Results only come if you're willing to put in the work and determination. Look at them shoulders #pullups#shoulders#delts#strong#dontforgettosetyourscaps

24.01.2022 Absolutely loving my strength training lately. Crazy how a few simple cues can completely change the technique of your lifts. A few of the squatting cues which have increased my strength and improved technique massively (high bar): 1. Push the barbell HARD into your traps for the whole duration of the squat. 2. Dig your toes and heels into the ground and spread the floor apart under your feet... 3. Breath in through your nose and mouth and breath it into your abdomen and out towards your obliques to fill the abdominal cavity with air. 4. Do not worry what people think of you in the room!! Kill those squats everyone . . . . . . . . #pt#personaltrainer#squat#squats#strengthtraining#lifting#weights#girlswholift#coach#progressiveoverload#determined

19.01.2022 Hey superstars! I have had a huge influx of messages regarding my PT services. I will be responding within the next day or two! So sorry about the wait!

18.01.2022 This little weapon smashing out 130kg sled pushes! This girl is super strong even though sometimes she doesn't believe it! You've come a long way @emeeks92, keep up the amazing work girlie #sled#cardio#pain#pt#determined

16.01.2022 No boring meal prep allowed here My girl @ameliasterling showing us how to eat a healthy diet whilst hitting her macros and still fitting in treats to keep her accountable! . . . .... . . . . #pt#personaltrainer#nutrition#nutritionist#flexibledieting#iifym#coach#goals#results#mealprep#health#girlswholift See more

16.01.2022 Stick to the basic compound movements for best results. You don't need to be mixing it up with crazy movements every week guys! @amberlouise_96 smashing out her barbell reverse lunges

15.01.2022 To see results requires sacrifice. If you're wanting to drop body fat this means: Not missing a gym session because "you're tired" Not eating beyond your macros because "you weren't home so you just didn't track" Not tracking macros daily because "you forgot".... Fat loss will require hard work, putting your goals before some other things in life, making time to work out- every single one of you can make time, it will require being hungry sometimes! Are you hungry for results? I know I surely am. If you aren't willing to make sacrifices and put your goals in front of other aspects of your life, maybe it's time to focus on strength or fitness in the gym and not fat loss.... instead I focused on my training (I still went 4-5 times per week). Not many coaches would put this out there but the hard truth is that it's not always a good time to aim for fat loss. It took me 5 months this year until I felt ready and my mindset was in line with my goals. I'm now 4.2kg down in 5 weeks. Message me if you ever feel lost.

14.01.2022 This star has been training with me for 10 months and is now out squatting and deadlifting her body weight for 8+ reps and has gotten SO FIT!! So proud of her! Yesterday's workout consisted of 2 giant sets (for time efficiency). A1 Sumo deadlift at 70% for 6-8 A2 Barbell reverse lunge x 15 per leg A3 sled push 2 runs up and back A4 burpee variation as shown in video x 15 ... X 3 B1 Barbell RDL (3 second eccentric) B2 deficit plyo reverse lunge (not shown) x 15 per leg B3 kb swing x 25 reps X 2 . . . . . . . . #pt#personaltrainer#strength#HIIT#conditioning#plyometrics#legs#booty#gluteworkout#legworkout#fitness#health#girlswholift#stronggirls See more

14.01.2022 "I just can't seem to put any muscle on even though I've been going to the gym for years" . . First of all, building muscle takes TIME! The first year of lifting muscle hypertrophy (growth) can occur at a much quicker rate- "newbie gains" . If you feel like you're busting your arse and not seeing the change in your physique, ask yourself these questions... . Are you following a structured program for a duration which allows you to progress each week by adding more volume (either more weight, sets or reps)? . Are you training with INTENSITY to stimulate growth? You should be pulling some pretty nasty faces towards the end of a set . Are you consuming enough calories? So many girls want to grow a booty but are too afraid to eat sufficient calories. Think short term sacrifice for long term gain . Are you consuming enough protein? A good starting point is 1.6-2.2g/kg body weight . Are you RECOVERING adequately? This is huge. I see girls come to the gym and train for 2+ hours doing 10+ exercises per session every day of the week. Recovery is SO important: sleep, quality nutrition, and time away from the gym . Hope this was helpful guys, DM me for any further questions/assistance, always happy to help! . . . #pt#coach#nutritionist#onlinecoach#gisbornept#training#hypertrophy#musclegrowth#bodybuilder#bikini#physique#transformation#iifym#flexibledieting#personaltrainer#gym#fitness#health#results

13.01.2022 Keep working hard every damn day and don't stop until you're done! @jessiiamber always makes sure she completes all her assigned workouts, follows her meal plan by preparing her meals in advance, and absolutely kills our 6 week challenge group sessions. #proudtrainer#stronggirls

12.01.2022 More fantastic results from one of my gorgeous clients @amberlouise_96. No extremes, no unsustainable changes. Amber started PT with me in November last year and has lost 6kg in total, with a decrease in body fat and increase in lean muscle. This girl turns up every single week and trains with me 2 times plus attends my group sessions. She never says no to any exercises and pushes herself 100% in our sessions. Amber enjoys weight training so that's exactly what we do in PT. I don't make my clients train in a way which makes them dread exercising, i believe enjoying your training is SO important. Keep up the good work miss, so proud!! #pt#personaltrainer#flexibledieting#macros#nutrition#results#progress#proudtrainer

12.01.2022 Hey guys! Please make sure you are following my Instagram account tamaracachia_pt as I rarely use facebook & most of my communication is through Instagram!

10.01.2022 Start your week off the right way! @rebeccashowler killing her training! Bec has moved away from purely training for aesthetics to training for strength Nothing more satisfying than feeling fitter or stronger than ever before! Try Bulgarian split squats (pictured) in your next leg workout! Don't let knees pass toes if trying to target glutes Maintain a verticle shin Hold weight in front foot's heel Ensure you're hitting depth (I tell my clients to think about reaching their back knee under the bench) Start with body weight and progress into dumbbells and then a barbell! Lots of balance is required for these. Have a great week everyone!

08.01.2022 @jessiiamber lean bulk going strong. Calories are increasing (up to 1900), 0 cardio, making some serious gains! I always emphasize the importance of consistency and progressive over load with Jessii. We work on compound lifts mainly and add in isolation moves like in the pic above to define those harder to target muscles. #checkoutthoseshoulders . . . .... . . . . . #pt#leangain#leanbulk#morefood#strengthtraining#girlswholift#training#pt#personaltrainer#coaching#proudcoach See more

06.01.2022 The single leg deadlift is a fantastic movement to incorporate if you're wanting to mix your routine up! - Helps with muscular imbalances - Emphasises stabilizers unlike some bilateral movements! - Works on balance -Teaches hip hinge - Helps to grow and strengthen the posterior chain, glutes and hamstrings @imogenr0se killed her session tonight which involved DB squats, single leg deadlifts, kettlebell swings, heavy leg press & plyometric work! #lookatthemglutes#stronggirls

06.01.2022 My girl @tyanaellul putting in the work by following her meal plan to meal prep for the week. Flexible dieting wasn't something that was enjoyable for Tyana so we sat down together and put together a meal plan which includes foods she enjoys but also provides her with structure to achieve her goals! Keep up the hard work miss!

04.01.2022 And what a BANG my girl left with. It's been a full year since Serena started personal training with me and she has made such incredible progress. Serena's confidence in the gym has improved, her strength has improved significantly, she now experiences far less pain in her wrists compared to when she started with me (not even being able to bare her own weight in a push up position). Serena is now moving away so it's no longer possible to train her but she has been such a ple...asure to train Here's the weapon in action with her final squat sesh with me hitting 70kg for 3!! #girlswholift . . . . . . . . . #personaltrainer#pt#girlswholift#fitchicks#stronggirls#dedication#goals#progress#motivation#squats#legday See more

03.01.2022 Happy Easter everyone! Zero guilt is allowed today!

02.01.2022 Client Testimonial. This is what makes waking up at 4.30am every morning worth it. "I’ve been training consistently with Tamara since February 2017 and have lost a total of 35kgs so far by doing a combination of weight training and cardio. It was one of the best decisions I’ve made in my life as I’ve grown to really enjoy eating healthier and training 5-6 days a week. It has become the thing I look forward to the most everyday and something I cannot see myself ever giving up... again. In the past my weight has been up and down and I had tried many times to loose weight and failed to keep it off as I had been approaching it completely wrong. I wasn’t focused on making healthy choices, all I was concerned about was looking good. My experience this time around meant much, much more to me than that. I was not only doing it to be comfortable and confident in my own skin, but to also improve my physical and mental health as well which has become very important to me. In the year leading up to my start date, I would hesitate to leave the house because I found activities like walking painful and hard to the point where I’d get out of breath after 5 minutes and would need to sit down. I’d avoid social outings with my friends because I’d get anxious about what people thought of me or weather I’d find doing things to hard in public. To put it simply, I couldn’t do normal everyday activities without being in pain or out of breath. I was embarrassed at how big I had let myself become so eventually it stopped me from doing things that I once could do and loved. I knew at this point it was time to make a change and I was lucky enough to have a friend like Tamara who knew of the struggles I’d been facing and wanted to help me change my life for the better. I wouldn’t of come this far without her, She has been supportive throughout this whole experience even on the days where I was a little grumpy and unmotivated, she still pushed me through it and was there to keep me on track! In the beginning there were so many exercises in which I couldn’t do but she still found a way to make it work for me. That’s what I’ve loved the most, how flexible and willing she is to adapt to individual needs because I know myself how confronting being in a gym for the first time can be, especially when you are trying to do things you don’t feel comfortable doing. Although this journey is not over for me yet, the outcome is and has been worth all the blood, sweat and tears. I couldn’t of asked for a better person to share this experience with and I’d really like to thank her for the effort she has made to make this a reality for me and pushed me to do things I never thought was possible. Noone ever really understands what it’s like until you’ve been in the position, one I will now never again be in thanks to you Tam." WELL DONE RACH!! So proud of her.