The Vault Personal Training | Sport & recreation

The Vault Personal Training

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25.01.2022 End of my brutal leg session with Dustyn Rodgers. No pain no gain and this girl is all about the gainz

22.01.2022 Evening all have a few spots available this week... Monday (tomorrow) 12:30, 1pm Tuesday 1pm (partnered 1 spot already filled) Wednesday 1pm... All of these are 30 minute sessions. Monday and Wednesday's sessions can be 2 on 1 if preferred.

22.01.2022 https://www.facebook.com/109779570554953/posts/174436210755955/

20.01.2022 Week 13 Wow week 13 cant believe how fast these weeks are flying by now So many people have asked me lately if I'm looking forward to being off my "strict" diet once prep/comp are over. Honestly I love my food know that might sound strange to most but I am a creature of habbit. I enjoy the way eating clean makes me feel. Nutrition wise this is the best my body has felt, I continue to lift more weight each week, I'm cutting body fat and still putting on size. Routine is my l...ife, it helps me stay prepared and in control. Check in this week dropped more weight seems to be happening at more of a steady consistent rate which is what we're after. Upper body starting to really come in looking "dry" and on point. Super stoked with Saturday's lift finally hit the 100kgs on my deadlift for a solid 8 reps. Really in a good mind set this atm. Just trying to take each day as it comes, focusing on the positives and the things I can control. Week 14 here we go

20.01.2022 Hoodie measurements get in quick if youd like one ordered a certain number of each for first order so first in best dressed atm. Remember 50% deposit to secure yours

17.01.2022 Check in today where we're at 4 weeks (reverse diet) Currently sitting on 3000 calories Weight 65.8kgs Training 5 days a week... Loving it all https://www.instagram.com/p/CEIpLZNBjHx/?igshid=86chbzro5js6

17.01.2022 Hope everyone's doing well. Make sure you all get out and enjoy some of this natural Vitamin D nothing better right now keep smiling guys

15.01.2022 Soooooo excited!! The Vault Studio will reopen Wednesday

15.01.2022 Hi all you legends Hope everyone is having an awesome week. So exciting news we are getting hoodies and singlets made singlets are going to be black but need your help to decide what colour logo we should go with first...

14.01.2022 Look whats coming $55 each. If you'd like to order one please inbox me. 50% deposit to secure your size

13.01.2022 And we're going back to outside training anyone crazy enough let me know hopefully it's not for too long

13.01.2022 Week 14 What a crazy busy week its been Kids back at school/kinder, work busy busy but we are all lovin having a regular routines back up and running again for term 3. Little man has officially start walking super exciting!! Another check in done and dusted every one is look insane so proud to be apart of such an incredible team. With all the craziness going on watching everyone staying so focused and smash it every week is just inspiring makes you wanna push harder every d...ay!! Little drop again this week which was awesome becoming more consistent which is nice. DIET BREAK WHOOP WHOOP!! High calories all week which means LCMs and Cocopops everyday... Thats right everyday!! Went and had a body scan done this week hadnt had one in about 6 months was a little curious to see how things were really tracking: Dropped 4% more body fat sitting @ 11% Put on 1.4kgs of fat free muscle mass Only holding 7kgs of total fat Muscle distribution is pretty even except legs where iv had a hammy graft All round super stoked. Week 15 here we go keep AF to have some ripper lifts with all these extra calories

12.01.2022 Singlets are a go whoop whoop they will be black and have the same colour logo as the hoodies $30 each. Here is the size guide comment if your interested your size and how many youd like so I can get a rough idea what to order.

12.01.2022 2020 comp prep season hasnt ended the way I had planned. Had a team meeting this morning and with all thats going on and the uncertainty we made the decision to pull out of this year's comps. Wasnt a easy decision for any of us we have all put in so much hard work both coaches and athlete's but we all felt that it was the right choice. I have learnt a lot about myself this past 14 weeks. I have discovered my strengths and my weaknesses. I have got the chance to work with som...e absolutely amazing people and made some great new mates. During the next few weeks il be working with my coach/trainer @dustynrodgers to reverse diet. This is a vital part of prep. Once thats done the building phase for 2021 begins. I will be workin my absolute arse off to use the extra time I've been given to build as much muscle as I can. Coming into 2021 with only strengths no weaknesses. Life only gets you down if you let it. I had a goal going into this comp prep and while my road to get there may have change the end result is still the same.

12.01.2022 Look what just arrived new hoodies n tanks

12.01.2022 Last minute bootcamp cancellation 3 spots available 8:30am Saturday (tomorrow) morning

09.01.2022 Few new spots opening up early mornings (6/6:30am) weekday mornings only at my studio in Cardigan Village. Inbox me for details. As of Wednesday morning we will be back inside whoop whoop

08.01.2022 Week 2 & 3 Well has this been fun back into lockdown Prepping during pandemic we must be crazy lol but here we go again!! End of week 1 leading into week 2 I had a diet change. Coaches decided we'd run 5 lower days followed by 2 higher ones which worked really well dropped over 1kg which I was so happy about. As most of you that know me know I love routine so following a meal plan same as last season. ... Training last week was really good up weights on most of my exercises legs and back are feeling really strong atm arms still getting forearms haven't been as sore which is a plus been trying to stretch and massage as much as possible to get them right again, really missing training them This week's training had been a little hit n miss still got it done but have had a few days where I've just felt flat, but pushed through and felt better for it after. Diet this week has been on point would be lying if I said I didn't walk into my cupboard and wanna eat everything in sight but pleased to say resisted the urge so I'm proud. Probably the worst part of iso and prepping so much free time to think about all that good shit u can't eat Survived home schooling thank God no matter how many times we do it never gets better Thank God schools back Monday think we're all happy to get back into our routines next week. Fingers crossed they announce gyms reopen next week Thursday The most important thing I was reminding myself this week was to focas on... 1. Cellebrate all the little wins 2. Set goals you can achieve each day (hit steps, stick to diet, training to the best of my ability etc) 3. Don't worry about the thing that are out of your control BRING ON WEEK 4

08.01.2022 Have had a few regular PT spots open up Tuesday 5:30-6:30pm Friday 9:30am (30mins), 11:30am, 12:30pm, 6pm... Feel free to inbox me for more details

07.01.2022 I'm so excited to join the MVMNT team as one of their ambassadors Make sure you get down to MVMNT to have a chat to Jas or Jamie they will get you performing and feeling your best. They are so knowledgeable on all their supplements so if you are unsure or have any questions dont hesitateto ask. While your there have a look their amazing sports clothing!! Don't forget to use the code SAMMY10 to receive 10% off your order

04.01.2022 Week 2 Reverse Diet -Post Comp Prep I was standing in my kitchen cooking my breakfast thinking about everything that going on atm and just felt like sharing where I am atm. So its been 2 weeks going on 3 this week since our team made the decision to pull the pin on 2020 comp season. In the past few weeks I have been reverse dieting, this is a very important part of comp slowly increasing diet back up. After enjoying my 2 days of eating literally whatever I wanted (coaches ord...ers) the reverse began. What does this look like exactly, well for some it flexible dieting just making sure we hit our overall calories n macros but for me I am a creature of habbit. Like I said during comp prep I really do enjoy eating clean and find it easier to eat the same thing week in week out. As a busy mum of 3 who runs her own business its just 1 less thing to worry about lol no calculating or tracking I have my plan I prep it and good to go. Some may call that boring but it works well for me. I like how my body responds, it allows me to train hard, energy levels are high, bloating is gone and I sleep well. During our 2 days of eating whatever I didnt go crazy but did enjoy a Macca pink iced donut, cappuccino, Chobani flip yogurt (or 2 ) and grill'd burger with 2 large schnitz chips. While these were delicious I felt tired, heavy, training session while still good wasnt as good as it had been. The 2nd night I woke several time during the night with horrible stomach pains so needless to say come Monday I was super keen to go back to my normal routine. Week 1 Reverse - we stayed the same as the last week of prep as I was on a diet break anyways 2100 calories. Weighted in at the end of the week and even after 2 days of cheat food was down 50g so food went up. Week 2 Reverse - calories upto 2350 calories. Weighted in Friday morning still no change so u guessed in up they go 2550 this week and loving it!! 3000 cals im comin for u!! New training plan from Mr Wizard @dustynrodgers it is excuse my french fucking unreal such a cool plan absolutely excused and body is pumpin at the end of the session. Cant wait to see what happens in 6 weeks of training.

01.01.2022 ATTENTION ALL COOKIE LOVERS!! Hey guys Jacks school is having a cookie dough fun raiser and he'd love your support. There is 9 different flavours to choose from Mint choc... Choc chunk Caramel fudge Anzac biscuits Triple choc Nestlé smartness Strawberry cheesecake Raspberry white choc Gingerbread There is even one for the furry friend "doggie dough" $17/1kg tub