Tammie Sarkozy. WBFF Pro | Sport & recreation

Tammie Sarkozy. WBFF Pro

Phone: +61 421 377 936

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25.01.2022 Post Comp! For all the ladies wrapping up your shows.. For most, it’s a tough time. The build up is over, the goal has been hit and now you’re left wondering ‘what’s next’?... Not only is it a bit of a downer feeling lost, you’re no longer in the spotlight, the onset of bodyfat is inevitable and you become just one of the crowd. It doesnt sound hard until you reach this phase and then it hits, unexpectedly. Heres my advice to make it out: Set goals. Set short term (4-8 weeks) and long term (maybe another show in 12 months time) and map it out so you have some direction. Feeling lost is no way to keep motivated and motivation is key during Post Comp. You need a plan of action to stay in control of your health (aka avoid the dreaded post comp blowout). Seek accountability. Have someone to guide you through the next 3-6 weeks. You need this person to remind you you GOTTA get that healthy weight back on. You need this person to guide you into creating balance with your nutrition, reminding you little treats here and there are ok but giving you guidance in staying on track. Dont overdo life. Its gonna come at you hard!! The social events, the freedom with food, the friends who are just dying to have a good night out with their buddy who went awol during Prep. Take your time and put YOU first. Post Comp requires a lot of recovery from the show and those months of dieting. Your body has been through alot so let it chill for a while. Adrenal fatigue is a real thing and Ive witnessed alot of competitors suffer from those following their shows. Relax. You dont need to annihilate the gym. You can take a step back to allow physical and mental recovery. If you have the energy to dominate then GO FOR IT! For many, there is a certain amount of mental exhaustion so do what you love and what feels good. Reflect. Take a moment to appreciate what you’ve just done. You did it!! Soak it up and acknowledge you just did a really big, amazing thing. You should be proud :) If you’ve recently competed, Id love to hear about your experience!

25.01.2022 Can’t go wrong with leopard @lifeportraits_fitness

24.01.2022 You don’t need to feel motivated 24/7. Im never 100% die hard, jump out of bed rearing to go, every single day. I go through waves were I’m super hyped, then like ‘meh’ and just ‘do what needs to be done’.... Remove the expectation to feel motivated all the time. Especially if your goals are long term. This expectation will push you to failure because you subconsciously put pressure on yourself to be guns blazing 24/7. And when you’re not feeling excited, you think something is wrong and you beat yourself up about it. This is also the point where many people fall off the wagon. So what if you don’t feel like going to the gym? There are days when you don’t want to go to work and you still do. You made the commitment and the reward is your pay check. Your GOAL is your commitment to YOU. Just go, do your thing and carry on. You did the work and got it done. Your reward is ACHIEVING the goal. Commitment and perseverance will get you there long term. Remember that. Like I always say, just roll with it!!

24.01.2022 One week after Christmas, two different clients both confessed to me: ‘I could have been better, I ate this..I didn’t do that.’ I asked ‘give me the details?’... Before they gave me details they both say: ‘But I hit my goal!’ I was like ‘WHAT???’ with pure excitement.this is GREAT!!!’ Both of these clients had weight loss goals. They had a set number they wanted to achieve by 31.12.20. So while they weren’t perfect over Christmas, they still achieved their goal. If they hadn’t set up good habits and set specific (and achievable) goals, they would have come out of this feeling like failures and lost motivationanother Christmas blowout. Neither of them could SEE the results until they did their routine ‘weigh in + measurements + progress photos’ and BAM! They both had undeniable results of between 2-5kg over 10 weeks. Both forgot they hadn’t been ‘perfect’ over Christmas (no-one is, let’s face it, and that’s cool) and felt a new spark of motivation to keep pushing on. So what initially felt like a failure turned in MAJOR success due to setting goals and tracking progress. Sometimes you can’t see it. Sometimes we are so critical of ourselves all we see is the bad and totally miss the progress. Keep focus by setting achievable goals, measuring frequently and have accountability to keep you on the right path. If you need help setting your goals, send me a DM with the word GOAL and we can chat.

24.01.2022 The gym. If you’re like me, this becomes your quiet time. The hour or so your brain can focus on something outside of all the life ‘stuff’. Coz life is caraaazy. Who feels me?

24.01.2022 The final chapter - PATIENCE Unless youre just starting out or bouncing back from time off, muscle growth is a slow and steady grind. Its a whole lot of commitment and perseverance. Keeping focus on the end goal and showing up.... My advice: Dont be discouraged by only small changes. Remember, all the small changes add up to big changes! Since I started bodybuilding Ive gained over 10kgs of muscle and thats alot! Now Im lucky to gain 1kg in a whole year! But that 1kg is pure gold to me and Ill keeping work hard to get it. Just show up, be consistent, do the work and itll happen. And thats a wrap for this series on What you need to consider in a growth phase. I hope its been helpful in even the smallest way! Happy Friday lovers @thefitographer @snaplaundromat

23.01.2022 A few people have asked what I look like in my off-season-which is now! Here we are. 64kg Train 5 days wk 60-120mins/session... 300-500kcals burnt during each sesh Goal-build muscle with focus on glutes, VMO & calves 10k-13k steps/day Kcal intake 2600-2800/day Refeed sat night (this is factored into my weekly caloric intake, however I dont count/track my refeed calories, I simply factor in my weekly intake that there is one larger meal on a weekend-usually homemade burger and chips or homemade pizza with waffles and icecream). I do cardio 0-2 times/wk which is usually with Crossfit friends for fun. I dont so it with any intention burning extra cals. I wake up at 5am, work between 8-12hrs/day, go to bed at 9pm Walk my dogs twice/day (theyre responsible for my steps ) I go out for dinner with friends and I love wine. Could easily do less with the wine right now but I like it. And thats where Im at! See more

23.01.2022 When we talk about transformations it’s generally physical. Becs physical transformation between last year and this year is actually crazy (swipe to see) BUT its her FULL transformation that’s actually mindblowing. When I first met Bec I was worried she wouldn’t make it to the end (to stage). Her relationship with food needed ALOT of work. We had to really build her health back after some serious dieting (previously) and focus on pulling her training back (classic under-eati...ng and over training). There were moments I thought it (Prep) could all get the better of her but somewhere along the way she did a full 180’ flip and just dominated!! I cannot even express how proud I am of Bec for her ENTIRE transformation, its been amazing to watch and it fills my heart with so much happiness! Then to top it off, Becs stage presence at @msfitnessaustralia was OUT OF THIS WORLD! Holy smokes she killed it on stage and was just so beautiful.... 3rd place in Over 40s fitness model ....massive 1st place as an all over champion.

23.01.2022 In one sentence - tell me how you feel in your off-season? . For info on how to bring more gainz in you life, send me a DM with the word GAINZ.

20.01.2022 My 5 Daily Habits Daily Habit #3 Getting outside for a walk... So many reasons why: 1. It gives me a break in the day where I get out into the sunshine and fresh air 2. It FORCES me to stop working. Well.my dogs force me to stop by annoying me until I take them out for a walk. But I am grateful to them for making me move away from the laptop. Bless their little smooshy faces for forcing work-life balance on to me! 3. My dogs. They LIVE for walks! 4. It lets my unwind. Sometimes I can get wound up about things and that walk outside gives me a time out. When I get back home, I feel SO much better 5. I do my best to make sure its sometime in the first half of the day. It just feels good to be outside and really lifts my mood. 6. Even on lazy days I need to get out. Sitting on my ass all day watching Netflix makes me feel like a sloth. I dont like feeling like a sloth. I encourage you all, especially office workers, to try this to break up their day and get some natural light, movement, fresh air and to clear your mind. Ive suggested this to many my clients and they always report back they LOVE getting out for a walk. It makes them feel good and they end up being more productive. If youre on the weight loss journey, getting those steps up is an easy way to increase your daily energy expenditure with very little effort. I know people go for walks for many reasons. For weight loss, get their steps up, socialising. For me, its mainly to clear my mind, wind down, get out and hear the birds, see the blue sky, butterfliesyou know, all those beautiful little things in life I think those things really matter

20.01.2022 Where Im at. Mini cut commenced 2 weeks ago. I threw in a photoshoot, double whammy for goals! The purpose of the shoot was to collect honest images of where Im at. Me, now, doing my never-ending surplus I have to be honest, its good to get a bit of fat off.... Being in a surplus is uncomfortable. I tell you, it takes serious will power to ALLOW yourself to be bigger than you want to. My natural/happy weight (where I sit without trying) is 63kg. A surplus has me sitting around 65kg. I generally dont care, I look fine in normal clothes, its when it comes down to bikinis (its beach season now!) which can be confronting. I am yet to meet one single soul who likes to bigger (bodyfat) than they know they usually are. No one, not ever, not once. This post is 100% not about putting myself down. I KNOW I dont look bad, Im the last person youll meet to have body issues. This post is to connect with those who are on the same path as me: changing your body composition, building muscle, increasing strength. I HEAR YOU! I understand and its normal to have a little sulk about the extra pudge. We are human beings, we have emotions and EVERYONE has a level of self esteem that connects to their body and how it feels and looks. How do I manage? I take myself back to my WHY. My why My next show will be amongst the Pros who are significantly bigger than me. I have work to do if I want to look the part. No one is making me do this, its my choice to be where I am now, doing what Im doing to reach this goals. If I dont commit, I wont achieve my goal. Simple. The sacrifice is my body. Its short term. Fact - no one cares. No one cares if I am thicker. No one cares if I have cellulite. What people love - that I DONT CARE! It inspires them to push for their goals and keep their goals in sight. Be the person to inspire others. Also, just be kind to yourself If you want help reaching your fitness goals, jump over to my website: www.tammiesarkozy.com.au Book a free 15min chat. Maybe I can help you finally reach that body youve always been striving for!

20.01.2022 Throwback Thursday.... To when I first met this hunk of a man early 2018. What I remember most is he miscounted my reps in the Crossfit Open (as a judge) and I had to pretend I didnt mind when i really did @coachmike_towner remember? @chrisfrost664 oh well

19.01.2022 Chapter 6- Rest and grow Stop excessively training. If youre going psycho in the gym or training 7 days a week - STOP. Ive heard people brag about this and I just shake my head. It doesnt make you awesomeits stopping you from reaching your potential. ... Rest to grow.this is called super compensation Training > Recovery > Super Compensation. You train then you allow recovery so your body can adapt to the previous stress and take on more!! This applies to all kinds of training, not just resistance training. The body is clever and will adapt. You want to ALLOW your body to adapt to further stress and this my friends, needs rest. How much rest really depends on the person and the program. Rest days and deloads are important for progression and also give you a mental break to maintain motivation. But seriously, how great is a rest day? Im so productive and have the time to slow it down. See more

19.01.2022 Tips for accurately tracking macros: Overall health is priority. Dont just make it fit your macros. Make majority of foods wholefoods. Use an app to track.... Weigh your food. Guessing the weight can often result in two very different portions. Youll be surprised at how the unexpected cals stack up (this has been me many times!!) Track everything - drinks, sauces, snacks. Its really easy to skip the minor details but they quickly add up & put you over your targets. If your goal is fat loss & you go over your maintenance level by 200cals every day, youre not going to lose bodyfat. Weigh meat, fruit & veg raw. There are many ways to cook food (frying, baking, grilling, boiling etc) which will result in a different weight once prepared. Weighing raw guarantees youre eating the amount you plan on eating, regardless of how you cook it. Plan in advance. If you input all your food at the start of the day you can make adjustments to hit your targets. Tracking as you go can make it hard to hit your targets eg: its dinner and you have to somehow make it fit with whatever is left or realise youve gone over your ranges. Schedule dinner & treats as priority into your tracking app at the start of the day. This way you can work the rest of the day around these choices & not be left cutting yourself short at dinner. Eg: You want steak, potato & salad for dinner & a cupcake somewhere in your day - put these into the tracker first up & plan the rest of the day around it. Sure youll have to make sacrifices with other meals (like a few less carbs & fats here and there) but you can make it work. Win!! Tracking macros meticulously will defs get results however, I only recommend this for serious goal setters eg: sport related / time restricted goals (wedding/photoshoot) and for those who already have good nutrition awareness. If your goal is to just be healthy and youre happy with the way you look, the above isnt necessary. It can do your head in & for some, it does more harm than good (obsessive/negative relationship with food). Do what works for you

19.01.2022 TOPIC REQUEST Competing across different federations Within some federations this is quite frowned upon and others its totally acceptable.... Some federations appreciate loyalty from their competitors. If youve competed with another federations prior to theirs they dont seem to care (and may not even notice). However, if you compete with them and place, then go on to compete with another federation it can appear you dont have respect for their show and have no intention on being loyal to their brand. This is frowned upon and for those particular federations, I recommend giving your loyalty to them if you wish to compete with them again. Once upon a time a Pro Card was an enormous feat and honour to be rewarded. They did not come easily. If you received a Pro Card you must both commit to the federation and also enter shows within a certain time frame to keep your Pro card valid. Now, all shows offer Pro Cards and most dont require any loyalty. You can compete and receive your Pro Status and then a week later compete in another Fed and win their Pro Card too and neither fed care. My advice. It can take a few shows to find where you fit. Thats totally ok! It might take you years to fall in love with a federation and when you do, you WANT to commit to them. Its worth doing your research on the shows you want to enter and see what theyre about. If you compete purely for the love of it and enjoy the experience of diff shows, thats fine! Just make sure those feds are all g with showing that killer rig across other stages

19.01.2022 Monday 24 Aug - 12pm LIVE Not only is this the launch of my website and new online coaching biz, Im also offering a giveaway to... ... 5 LUCKY viewers!!! See you then!

18.01.2022 Glad this mask business is over! Us poor Brisbanites could barely last 2 wks!

17.01.2022 Mini-cut update 1 week apart Left- 1 week ago Right - today Starting weight 64.5-65kg (continual fluctuate)... Today - 63.9kg Purpose of mini-cut Drop just a smidge of weight for a shoot this weekend and also to act as a small goal to keep focus. How Ive felt. Hungry and tired. Ive reduced calories by average of 400/day. Ive been on 2800 cals with an untracked refeed on weekends for months now, so this a big hit. Being a short term cut and only just under maintenance level, Ill preserve muscle. How do I fight the hunger? Plan my food in advance (macro and meal planning). Its only first thing morning and arvos Im hungry but I plan so that I have food available. I want to make it very clear Im hungry because of the big drop in cals. My current daily intake target is 2373/day which is still decent food. Its just the sudden drop that my body isnt used to. Wont be long before I feel normal again. The body adapts quickly Lets see what the next week brings! @sportsnutritionaustralia

17.01.2022 Nutrition is the hardest aspect to nail when it comes to growth (or any health and fitness goal). There is a WORLD of conflicting info out there and it doesn’t help one bit coz it all just leaves you feeling overwhelmed and confused. Over the next week Ill cover a few basic tips to get you started:... 1. Plan ahead 2. Choose whole foods as priority with a sprinkle of treats 3. Basic Supps 4. Get your fruit and veg in 5. Eat to support your goal These are not super specific, but if you’re wondering where the hell to start, these few basic tips to get you going.

17.01.2022 2020 has been interesting I think it’s really easy to say ‘what a shit year, what a waste of time....’ and focus on the downs. I think it’s really important to look for the good, because honestly, you’ll completely forget anything good even happened. Celebrate the wins and learn from the shitty situations. ... My No. 1 moment to celebrate: Achieving business goals in 6 months that I thought would take me over a year! My No. 1 learning moment this year: 1. When the world throws a pandemic at you, rise up and find a way to conquer it. When gyms had to close, my first thought was ‘well there goes my income.’. That was a genuine fear. Instead, I sparked up, trained people (my super dedicated clients) at the local netball courts and put every other waking moment into my Online Coaching Biz. I am genuinely super grateful for the kick up the ass to really invest my time into this as it has now paid off in so many ways. Tell me yours! I LOVE hearing other peoples success!

16.01.2022 I’ve felt a shift in the last few weeks. My motivation has kicked in, I LOVE my program (its my own haha, Its been a while since Ive followed my own but Im back and I actually love my programming). Maybe it’s the tan but I swear I can see a change in my shape - glutes and quads specifically. ... I revisited my nutrition and have taken the plunge to up the cals further. My weight has stayed stable around the 63kg mark since my mini cut where I dropped down to 62kg from 65kg (back in Nov) so Im doing it.it’s time to make harder gains. One part of me doesn’t want to because I LIKE the way I look now, nobody wants more body fat! Then the competitive side YELLS at me ‘you wanna be better? Eat MORE!!’ To all the gainers - you know what Im sayin’! You wanna grow? You gotta be brave. Most people whimp out here coz they simply CANNOT allow themselves to gain more bodyfat as the sacrifice to building muscle. Soz, but it’s part of the package. Been here before? Love to hear!

15.01.2022 And we are LIVE! Check out my new website the offers a premium online coaching service, whatever your goal! To find out more, join me 12pm TODAY on my live insta feed! @ Brisbane, Queensland, Australia

15.01.2022 My 5 Daily Habits There are a certain few things I do to kickstart the day and make me feel good. Ima share these with you.... Daily Habit #1 Drink 1-2 giant glasses of water when I wake up. Why? I find it easy to get a lot of water in first thing in the morning. Easily 500ml, down like that and bam - rehydrated! Its an easy way to ensure I get my water intake for the day. If youre like me and forget to drink water, this is an easy solution to lift your intake. Also, it curbs hunger. That feeling of STARVING when you first wake upgenerally caused due to dehydration. You havent hydrated for 6-10 hours. There hasnt been a time where that big glass of water hasnt killed that feeling for me. Anyone else struggle to get 2-3L water/ day? This is a great solution! Whats my #2 daily habit? Check in tomorrow www.tammiesarkozy.com.au

14.01.2022 What you need to consider in a growth phase Chapter 4 - Nutrition -PART B Being in a surplus is not about smashing junk. The priority is to adequately fuel training demands so the individual can perform, recover & grow. If you eat a surplus of shit, you will look shit. Your sleep will be shit, youll have spikes & slumps of energy, youll build deficiencies that effect performance which in turns effects your outcome, the list goes on.... Wholefoods need to be priority. Your body thrives off the nutrients & it will give a better outcome on so many levels. However. If you have say, a 3000 kcal/day intake, youll find you CANT eat entirely all wholefoods without continually chewing & being full 24/7 from all the meat, veg & rice. You WILL need to eat processed foods to condense the cals into smaller volume foods to allow you to reach your cal intake. BUT, wholefoods must still bepriority & never put second to junk. Macros I could go on. Percentages depend on the calorie intake therefore grams of each macro are going to vary person to person & their goals. This one has no cookie cutter plan. While science says hypertrophy is best off on a high carb diet, I have had many clients who need far more fats the the norm. They dont function well off the lower fat ratio therefor, fats go up, carbs go down to suit that individual and they get a better result. Id love to give you a magical formula but there just isnt one to suit each of you! Macros will be prescribed first off what studies recommend as a baseline then off the individual and their lifestyle. When I plan my clients nutrition there is always a consult prior to the plan or update. I need to know how theyre adhering to the plan, how they feel, training progress, positives & negatives, body changes & mindset. Its never just heres ya macros, go forth & eat. As an accredited Sports Nutritionist I help MANY people better their training and body composition. You put in the hard work so why not go the whole way & make the REAL magic happen! Happy weekend team!

14.01.2022 We all have goals with our health and fitness: Look better Feel better Get stronger... Run faster Whatever your reason, make it more enjoyable and productive by planning it out. Knowing exactly what you're doing before stepping foot into the gym is a major time saver and you end up getting alot more done because its all there in front of you. Whatever your goal, have a 'plan of attack' with a purpose and a timeframe. You are FAR more likely to achieve the thing you want when you have a plan. Good luck to you all, a new year brings NEW ACHIEVEMENTS! Need programming? I got chu. DM with me with the work PROGRAM to run through your options and plan of attack!

14.01.2022 Chapter 5-Fight the Struggles: Whats the biggest struggle in an off-season? Telling the mind games to pipe down. I feel fluffy... I lost my abs Im not leeeeean (I hate the word lean, its such a fad word). Its totally ok to have these feelings, its normal. But its not helpful. At the end of the day its your CHOICE to do this. You made the choice to enter a growth phase whether it was for a show, a sport or to change your body composition. This is a necessary phase ya just gotta go through. And...most of you knew you were gonna add a wee but of weight. When you really think about it, why does it matter if youre a bit thicker than usual? Why? I mean, you shouldnt be fat if youre doing it right. You might feel it, but if you have good guidance you shouldnt actually be packing it on. Are you worried what people think? Are you worried your partner thinks youre gross? Are you worried people will say she/he was shredded and now.wtf happened?Truth is, if people that matter think any of the above then its time to reconsider your chosen people. Really. If youre worried people think certain thoughts, let them, who cares! Its your life and you have goals and your goals are more important than their thoughts. You have a job to do. Ya gotta shove those negative thoughts down when they creep up because this is all your choice. Remember the end game and stick to your plan. Its worth it!

13.01.2022 My 5 Daily Habits Daily Habit #4 Gratitudes... At the end of the night, while lying in bed, I find 3 things I am grateful for. Sometimes they come easy, sometimes I really have to think, which is great, Im forced to remember the good. There is always some good, somewhere. Continual acknowledgement of the positive things in your life keeps a really good attitude in general. Shit goes wrong. Thats life. However, rather than allowing these things to consume us, we can take the step to acknowledge the good which can be easily forgotten when things dont go well. How often do you hear people say they had a bad day coz they got stuck in traffic? So, now youve decided your day is going to be shit because of one thing? You could instead take a moment to think well that really sucked, but its over and we can move on I refuse to be one of those people who complain about a bad day. One bad/shitty thing doesnt equal a bad day. Why does 24hrs become bad because something went wrong? Does it suddenly get better as the clock ticks over to 24 hours and 1 second? Who else does daily gratitudes? Or, what are you grateful for, right here and now? Me? Im grateful I can structure my working hours so I can have a 30min timeout with a matcha latte and write this post which could potentially make someones day.

13.01.2022 Start posing practise no later than 16 wks prior to show. Practise daily and make this a habit from day 1. I recommend even just 5 mins a day. This could be during your training sessions where you just practise one element of the pose eg: flaring your lats or twisting your waist.... Schedule in one long posing session of 10-20mins / wk where you practise: walking holding poses for minutes a time Transitions Quarter turns Role play Yes its alot of practise but you’ll eventually get the hang of it and start to really love it. When you love it, it shows and takes your stage presence to a whole new level. My Premium Online Prep Coaching is just WEEKS from launching and one of its star points is weekly posing tutorials. Cannot wait to release this to the world!

13.01.2022 Tis the weekend! Whats ok the training plan today?

11.01.2022 Chapter 8 - Tell the mind games to quit it. I touched on this in another chapter so Ill briefly go over it again today. If youre taking the step to grow, youll experience some mental challenges.... While you know youll gain some bodyfat on your quest to build muscle, its easier to hear this information than it is actually have it play out. Its not easy for anyone to watch bodyfat creep up. Its not easy for those who are used to daily compliments like: Look at your shoulders! Your legs are amazing and damn, those abs! ...to lack of compliments on your once shredded self. You might feel everyone is judging you and you just want them to all know you were a fitness goddess once! You publicly insult yourself in the fear someone will beat you to iteg: I know Im bigger than usual but.... to defend your beauitful curves before some troll piece of shit throws a nasty comment your way. You feel less special or a little more invisible. The reality: Youre no less awesome, you just might not stand out as much from the norm as you once did. Now you probably just look like a regular fit person. Lets be real - the regular fit person still looks DAMN GOOD! What you dont know is that there are TONNES of people in secret admiration of you and think you look great for other reasons. Or even betterthink YOU are fking fabulous for the human you are, regardless of what your body is! You are stepping up by getting into the uncomfortable. Youre doing what so many will never have the confidence to do. This alone makes you UNREAL and a TOTAL inspo for so many! Be proud of yourself of that. Squash the nego thoughts - the SELF SABOTAGE and flip the switch - talk yourself up! You Are Awesome.

11.01.2022 Its been 10 months in the making and I am so excited to finally launch my website! My premium Online Coaching Service will be available to you all this time next week DM me for any enquiries @_melissadarmawan_ @meegb_au @lifeportraits_fitness @ Brisbane, Queensland, Australia

11.01.2022 Its the WEEKEND and the sun is out!! Enjoy . Matching set @thewodlife

11.01.2022 Chapter 7 - Track progress No matter what your goal you should always track progress. Whether its fitness, business or even family goals. Its important to acknowledge where you started and where you got to. We really take for granted small positive changes but they are so important to track so you can see that even if progress is slow, its still headed in the right direction!... In an off season its crucial to track because the visuals arent as positive as say, strength or shredding goals. Gaining strength is something you can clearly measure by the increase in weight, losing bodyfat can be seen but..building muscle is not as obvious because gains can often be small and then theres the layer of bodyfat on top hiding all those beautiful gains from us! Dexa scans, skin folds and progress photos are helpful to track progress and should be done every 4-12 weeks. Its easy to lose faith when all you see is your thighs getting thicker and its confusing understanding if its muscle or fat. Track progress my friends! It will keep you motivated and able to adjust your plans if you need to speed things up or slow things down.

11.01.2022 Chapter 4- Nutrition - dont guess it! PART 1 You all know you must be in a surplus to grow muscle. But what does this mean? A surplus from what? And how do you calculate it?... Ive not met anyone (anyone outside of my coaching circle) that has been able to prescribe their own plan and tell me why theyve chosen the cals and macros. First of all you need to find your maintenance calories to determine the surplus. What is maintenance? Think of it as your baseline, the amount of energy you expend doing everyday things plus exercise. If you consume maintenance level calories, you shouldnt (technically) gain or lose weight. Maintenance levels vary dramatically from person to person. There are alot of factors to consider and its definitely one to leave to the dieticians and nutritionists. We can discuss with you your lifestyle, training, current eating habits & relationship with food, sleep, stress& all the things that can effect an individuals metabolism & eating patterns. To be in an effective surplus is far more than just eating more than maintenance and in addition, you must still follow a nutrition plan for best results which requires adherencewhich then brings in a level of discipline - another factor that can effect the outcome. So how much more are you meant to eat? Again this varies. There are typical percentages (of your maintenance) that suggest you will build muscle. But its never that black and white due to so many variables. Ive had clients who weve had to push literally 1500kcals above their maintenance level before finally starting to put on weight. Ive had some that can barely increase to 5% above maintenance before weigh creeps up quickly. Its extremely individual and requires constant monitoring to note if growth is occurring without too much excess fat. Honestly, just get someone to do the math for you. When you have guidance you just do. You dont have to think! Its amazing! But wait, I have more to tell you in this topic! Tomorrow I will release Part B which goes into junk vs wholefoods. Why wholefoods are better but processed foods can play a part when planned to suit the individuals requirements. Have a good Friday peeps?

11.01.2022 With 3 of the most beautiful people I know Happy rescheduled birthday Shan! @tebroc66 @naikc84 @jen.briskey

10.01.2022 My 5 Daily Habits Daily Habit #2 Make my bed before I leave the house. Makes feel like Im dominating the world on a Harley wearing glitter ... Slight exaggeration 2 reasons: This is an instant sense of productivity. Sets me up to conquer the rest of the day. How good is to come home to a clean, ready made bed? So good! I love the feeling of being productive. The days I tick off all of my To Do List items is always a good day. Making my bed first up just feels like I have my shit together as a human being. I like having my shit together! Shoutout to @aims.m_ for bringing this to my attention, its stayed with me since!! www.tammiesarkozy.com.au

10.01.2022 All the ladies slaving their asses of to grow and change their shape: What a grind right? The slowest progress of all, but with perseverance and commitment, the changes are huge!... Here’s to my 10th year of training and workin’ on this little rig.

10.01.2022 Topic request! Mindset for building muscle after being lean. @samwoods1678 ... Firstly, you need to be mentally ready to want to grow. If youre not prepared to get bigger, which is going to happen because, well, youre growing, DONT DO IT! Understand the science behind why you need to be in a surplus to grow. You wont be the exception to this, no-one is unless youre in that beautiful first-time-phase where exercise is totally new to the body or youre bouncing back from time off. Rather than focusing on all the bits you hate about yourself during this phase, be proud of yourself for taking the major step in doing what most wont! You are a step ahead of 80% of competitors who cant bring themselves to do it the whole way. How good does it feel to know this? Go get it tiger! Realise that an off-season is a necessary phase to improve as a bodybuilder, regardless of division. Look at it as part of prep. Prepping new muscles and new shape towards being a better body next time youre on stage. Off-season is just important as the cutting phase. The most common mistakes I see from competitors is: 1. not doing an off-season with intention 2. Purely just eating more but with no method to follow. Its not that simple. 3. Training anything. You need a plan designed to suit you-improve mobility, build symmetry and plan progressive overload while making it enjoyable 4. Not doing all that is required because they cant accept they dont look like they do cutting phase. 4. They cant let go of what they were and accept what they are now/becoming. Be present to give your off-season a real good crack and when it comes time to cut you can embrace that phase. Any great competitor has done the hard work. If you want to be like them, do the hard work! Focus on the benefits and let go of all the superficial stuff thats only matters to YOU! Also, how good does a strong, healthy body look and feel?? My FAVE body of all!

09.01.2022 What do the judges look for? In any federation, in any division there is one MAJOR priority: SYMMETRY! Bigger doesn’t necessarily mean better, you could be the biggest bodybuilder on stage but if the slightly smaller guy has better proportions, he will win.... As a female competitor, these are the points that matter: Symmetry Condition (how lean you are) to suit the category How well you fit the category criteria Tight skin (no cellulite or saggy skin) Stage presence Overall appearance (hair, makeup, tan) If you’ve done a show, always ask for feedback. Use this feedback to improve and be better for your next show. No matter how good you are, you can always be better in this game! If youre not sure what division you’re suited to, send me a DM! Image taken 2012 INBA Nationals Division - Physique

08.01.2022 Mini-cut update 1 week apart Left- 1 week ago Right - today Starting weight 64.5-65kg (continual fluctuate)... Today - 63.9kg Purpose of mini-cut Drop just a smidge of weight for a shoot this weekend and also to act as a small goal to keep focus. How Ive felt. Hungry and tired. Ive reduced calories by average of 400/day. Ive been on 2800 cals with an untracked refeed on weekends for months now, so this a big hit. Being a short term cut and only just under maintenance level, Ill preserve muscle. How do I fight the hunger? Plan my food in advance (macro and meal planning). Its only first thing morning and arvos Im hungry but I plan so that I have food available. I want to make it very clear Im hungry because of the big drop in cals. My current daily intake target is 2373/day which is still decent food. Its just the sudden drop that my body isnt used to. Wont be long before I feel normal again. The body adapts quickly Lets see what the next week brings! @sportsnutritionaustralia

08.01.2022 Whats your thing? What makes you feel good? A tan? Nails did?... New clothes? Rockin a bikini? Lets be real. EVERYONE feels good when they spoil themselves with something that makes them look good. Even the least vain people I know will do something to lift their appearance. For me? Doing my nails!! I love it. Its my little thing that makes me feel Ive got my shit together. Whats yours? .. .. Thanks to @nickbecktaylor for giving me this. Your words have stayed with me

08.01.2022 True beauty is when someone radiates that they like themselves Aimee Mullins Wouldnt it be just astounding if we all liked ourselves? Imagine how happy we would be?... Were always looking to be like someone else, or have what others have. We tear ourselves apart for mistakes we make and find flaws in ourselves. Its easy to see the negatives and miss the lessons you can learn to better yourself and your life. Not everyone will like you, but thats ok. Not everyone will agree with you or understand you. Thats ok. We forget to take a moment to appreciate who we are and what we offer...and this is so important. Its truly a gift to be ok with who you are! I know its something alot of people are working on, including myself. What do you about yourself? Id love to hear!

07.01.2022 These little guys have made me a better person

04.01.2022 What drives you? What gets you up and fired in the morning? Whats that thing you feel so satisfied about at the end of the day knowing you did your best?

04.01.2022 Mini-cut update. 13 days on. Calories: Training Days: 2400kcals Rest days 1800kcals... Bodyweight Starting point 64.4-65kg Current 63.6kg Purpose To lose a little bit of body fat for my photoshoot tomorrow (Sunday) and also to drop some fat in general during the surplus Ive been in. You can see in the photos the weight has dropped off my midsection. Not much but its visible. I wanted to share this journey with you all so you could see whats possible in a short period of time. A mini-cut is only done for 4-6 weeks to cut some bodyfat down during a surplus (my surplus being for growth). After the 4-6 weeks we bump the cals back up above maintenance level. The result is a drop in bodyfat without compromising muscle. The photoshoot tomorrow will reflect an off-season body. There are no shredded abs, theres fat on the hips and everything looks softer and more round. Its confronting to be under the lens when most of my shoots Ive been a much lower bodyfat, but its real. This is the body I own and need in order to grow. Everyones body to grow is different and comes in all shapes and sizes. This will be mine :)

04.01.2022 My new short term goal Mini cut for a shoot Why: I need new and current marketing material for you guys!... What do I hope to achieve: A very small drop in body fat (around 1kg) just to tighten up for the shoot. How will I do this? Adjust my caloric intake and put myself in a small deficit from maintenance level starting today. I only want a small cut. Im working hard to build muscle so this will give only small results (in terms of fat loss). We all know fast fat loss = muscle loss and thats a NO from me! Remove alcohol on weekends Monitor intake closer than usual (I loosely follow at the moment). Training: Stays the same. Follow my journey over the next 2 weeks and gain an insight to what I do to make this happen!

03.01.2022 This year has been about growth in more ways than one. Keeping this post light, my training goal has been to GROW and will continue on through 2021!! Who’s with me?

02.01.2022 Flashback Friday When I had a tan and wore shorts that more closely represented undies. Now Im like: Tanning = the sun will age me! and will probs never wear shorts that short again (again....an age thing...and not that Im too old, more than my skin aint that tight no more!)... Oh those youthful memories. But Im not old, Im just being over-dramatic See more

02.01.2022 Happy first day of Spring! How good is life?

02.01.2022 CLIENT TOPIC REQUEST Posing My fave! If I can sum up everything posing:... If youre starting out, give yourself no less than 16wks to begin learning. Expect it to be hard and that itll take time and thats totally ok! Practise often. Daily leading up to your show Research the federation - be clear on the rules, style if posing and stage entrances After you build confidence, practise away from the mirror Practise long static holds. Like any exercise, your body will need to build strength in static holds an this requires practise Practise in your stage clothes, jewellery and hair done how you will wear it on stage (a less fancy version because thats alot of effort!). Its important to know how your posing works with your hair and clothes eg: will your bracelet get caught in your hair? Will you trip on your dress? After your first session you might discover mobility issues, work on them for better posing: poor trunk rotation - good rotation through the midsection is needed to create a taper to a tiny waist in your side pose lazy glutes - do I need explain more? You need peaches if you engage them on stage, you wont have dem full peaches internally rotated shoulders/overactive traps - good shoulder mobility and motor control is required to display full shoulders and ability to flare your lats for a full upper body poor flexibility through the spine - good flexibility is required to to enable you to lift your chest and tilt your hips back. Its all about creating shapes that make you look bigger/curvier in all the right places. I now offer online posing sessions! To book yours or enquire visit my website: https://tammiesarkozy.com.au/posing-sessions-signup

02.01.2022 Topic Request Supplementation. First of all, majority of supps have little to NO scientific evidence (proven studies) that they work. All that fancy stuff you see in a pre-workout, isnt proven to do anything or are in such small doses it wouldnt have any effect. ... Its generally the carbs and caffeine giving you a hit. Then theres the beta alanine - those amazing (or hated) tingles? Thats an effect you feel but beta alanine actually requires a loading phase of around 4 weeks onwards to receive noticeable benefits. It DOES have amazing benefits but not from one can of pre-workout, even though you feel the tingles. SO while there are a tonne of ingredients in pre-workouts and a world of supps out there, there are not enough studies on these supps to PROVE they actually work. Supplements I recommend for exercise purposes are: Protein powder - recovery/growth BCAAs/EAAs - recovery/growth Creatine - increase high intensity capacity and lean mass - requires a loading phase Beta Alanine - Increase exercise capacity, reduce muscle fatigue - requires a loading phase Caffeine - energy Magnesium - for recovery and improved sleep *I dont recommend every one of these supps to every person. It depends on the person, their training goals and recovery as to which they will benefit from. Now, I am NOT a chemist so I dont know the ins and outs of this in fine detail. I do however believe the facts. So until science can prove something works, or I have felt it work myself, I feel no desire to believe it has benefits or waste my money on gimmick products. Another note to touch on. Supps are to SUPPLEMENT. If youre not deficient in something, why supplement it? Some people take concoctions of things to boost their health and performance yet neglect their daily diet. This makes zero sense. If you have a balanced diet, you shouldnt need to supplement unless you have health issues that REQUIRE supplementation or exercise that requires extras to assist in performance and recovery. Nutrition from wholefoods first.supplementation next. Want to improve your training? Check out my coaching package that covers all ends: https://tammiesarkozy.com.au/online-pesonalised-programming

01.01.2022 Topic Request Time Frames for deficits & surplus. This depends on what you want to gain so Ill run through the basics. SURPLUS... Min 6 months, ideally 12 or more! This requires: Consistent & specific training Consistent nutrition in a surplus from their maintenance cals & also following a plan geared towards growth, performance & recovery. Good health. Eg: Stress is a major killer to growth/progression. If the individual has a stressful job/crazy shift work/lack of sleep/poor mental health etc. ,its important training compliments this lifestyle rather than add extra stress. While one person can undergo 6 days/wk training at 90min sessions, another may get best results at 4 days/ wk of 45min sessions. Tracking progress to make changes accordingly. It can be hard to monitor growth based off visuals as you cant see the muscles as clearly as when bodyfat is low. Dexa scans & skin folds are a great way to track in this phase. Hard work. Muscle growth is a hard slog and requires serious effort in training DEFICIT Again, depends on how much you want to lose. A mini cut will last 2-6 weeks for a quick result, the purpose being to drop excess fat (a tactic used during growth phase in a surplus) before returning back to the surplus. This is what Im doing now (just for 2 weeks) for a shoot. If you want to do a show or make weight (powerlifting/weightlifting meet) & retain max muscle, give it 16-24 weeks, depending on where youre at. Generally speaking (For a show) Id say 20wks min for a slow & steady fat loss. From my observations as a coach, the ave fat loss in females ranges between 7-12kg leading up to show day. Some can start at 16wks as their bodyfat is already on low & they only need to drop 5 or so kg. Others need to lose 10-15kg and will start around 6 months out. My last show I dropped around 8-9kg over 20wks. For gen pop wanting to drop bodyfat~totally diff ball game. I do not recommend cutting weight following the same process as a bodybuilder/someone cutting to make weight (powerlifting/weightlifting). They have their own story, health, lifetstyle & reasons which all need to be considered. Its a slow & steady race. Be the turtle www.tammiesarkozy.com.au

01.01.2022 I used to be like the majority of people. Noticing every flaw in my body and wanting better. I hated my legs, I wanted my stomach flatter. I'd look in the mirror and see all the bits I hated and not for one seconds see the good stuff. It wasnt until I stepped foot into a powerlifting gym, this finally all changed. ... I vividly remember my first meet and was overwhelmed at the support everyone gave each other! Credit was based on abilities, and effort, not looks. The thick legs I had finally served a purpose and I was grateful my mumma gave them to me! The turning point for me was to appreciate what my body could achieve, not what it looked like and it CHANGED MY WHOLE LIFE. Sounds silly but think about it....how many people (including yourself) are constantly talking about your body and how you wish you had this or that? Imagine how free your mind would feel if you could change your entire perception on your value? My mind can now focus on more important things in life and I have so much less stress. Instead of ragging on your body, appreciate it for what it can do. It creates babies (c'mon, we create little tiny humans? WHAT IS MORE AMAZING THAN THAT??), we can lift things, move stuff, carry our groceries on our own.... Stop finding reasons to hate yourself and instead, take a sec to appreciate what you're amazing body is good for. This is the kind of thing I encourage all of my clients to work through during our weekly checkins. Theres more to health that eating well and lifting stuff. For more info on coaching, visit my website: www.tammiesarkozy.com.au @lifeportraits_fitness @shiquehair_beauty