Zack Loxley Coach in Toowoomba, Queensland | Sports & fitness instruction

Zack Loxley Coach

Locality: Toowoomba, Queensland

Phone: +61 407 281 326

Address: 70 Water Street 4350 Toowoomba, QLD, Australia

Website: http://www.completebody.com.au

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• Gym/Physical fitness centre
• Sports & fitness instruction
• Fitness trainer

25.01.2022 CALORIES FOR THOUGHT Jump onto the link in the @completebody_toowoomba bio and check out the new podcast to hear all things calories, fat loss and how idolising dickhead influencers full of steroids is a no no. You'll hear some tips about how to make weight loss sustainable, and how simple it can be to lose 10kg in just 12 months

25.01.2022 2020 was a terrible year for some, but I personally loved it for the most part! I got out of a job I didn’t enjoy, I quit a degree I wasn’t interested in and I went full time into the thing I love doing everyday! Here’s part of my experience at CB for 2020 ... Massive thank you to all of my PT clients, CB members and let’s not forget the awesome CB team. All of these people make my job one of the highlights of my life, not one of the burdens. Excited to continue on this path in 2021 and help as many people as I can along the way. @completebody_toowoomba @asntoowoomba @asn_fuelled @georgerack @benloxley_coach @ryanog_coach @keiranpb @ben_moorefit @trackas_training @isaac_laird @gabbysuley @benny.cameron @keagansheridan @katecam23 @jimmy.vailahi @shaneciurleo @mick_collins98 @jesskilnerr @mutters1 @tom_caskey @lachlanbriskey @michaljohn @jimfrans @david_laverty @kateesimmons96 @jude.capewell @__j.l.d @aidanmenkins @beccerqui @mbpsimpson

25.01.2022 ANNOUNCEMENT COMING SOON Stay tuned leading up to the new year for something exciting coming your way from myself, @keiranpb and @asntoowoomba In the meantime, enjoy your Chrissy break

25.01.2022 SPECIAL OFFER First person to DM me and lock in their personal training sessions will get their first 3 PT’s FREE! Time slots Available:... 6:30am Monday’s 6am Wednesday’s 6:30am Friday’s See more

24.01.2022 ENERGY IN V ENERGY OUT A calorie deficit or surplus is the difference between energy in and energy out. For example if you burn 2,000 calories a day, but consume 2,400 calories, you will be in a caloric surplus of 400 calories Weight Gain. Whereas if you burnt 2,000 calories and only consumed 1,600 calories, you would be in a 400 calorie deficit Weight Loss.

24.01.2022 MEN HAVE BODY IMAGE ISSUES TOO... We can't all look like 'Swoledemort Laird' (pictured) Body image is not necessarily what you see in the mirror, it's more about how you think and feel about your own body.... It is not just a female issue, many men experience the same dissatisfaction with their body image. It can lead to all sorts of issues, from depression and anxiety, to eating disorders and over exercising. Why the fuck do you think there are so many blokes getting around on the gear these days? I read a report stating that young men, gay men, models, athletes, among others feel more vulnerable to this poor image because they are more likely to be in situations where they are, or feel like they are being judged. And it's no wonder when you consider the shit that goes on. - Adolescent bullying: being called skinny, weak or a fatty - Teenage boys being pressured to be 'tough' or 'strong' - Male sports players bing considered role models for boys - Society's pressure of the 'ideal man' is lean and muscular Social media makes this a million times worse with all the content that goes up from people who get on steroids and get shredded for a new photo and get the best lighting possible. This leads to normal blokes comparing themselves to these top 1% of people who base their life around looking like this. And it essentially makes them feel inadequate and they feel like no girls will be attracted to them unless they have abs. I'm guilty of it, I have seen posts of huge blokes lifting heavy and thinking, "I wish I was that big and strong" At the end of the day, most girls couldn't give a fuck about abs or popping delts. Yes, most girls appreciate a bloke that is fit ad looks after himself, but it's more to do with their personality than anything. Think about it, how many blokes off the top of your head do you know and you look at his missus and think, "fuck me dead he's punching".... It's probably because he's is a great bloke and any decent girl knows it's about far more than appearance.

24.01.2022 Sharpen up your thrusters with these few tips. Happy thrusting

23.01.2022 Today’s Conditioning Partnered - You go, I go For Time 1.6km Run (Together)... 100 Calorie Assault Bike 100 Calorie Ski Erg 100 Calorie Row 1.6km Run (Together) Was pretty hard but pretty fun too, give it a go!

23.01.2022 It's time to drink some piss! Complete Body is having a get together today and I'm as keen as a a cock in a henhouse Nah but in all seriousness, I find this is one of the most important parts of my life to be able to socialise and have some drinks with good people. It's the best way to keep some balance between work, study and training.... Unreal that for me, a 'work function' means I get to sink piss with my brother and some of my best mates (not Wade).

23.01.2022 8 Week 'Complete' Transformation Challenge Prizes 5 Free PT's (valued at over $300) 1 Month Free Group Classes at CB - @completebody_toowoomba (valued at over $200)... $210 Merch/Supplement Pack From @asntoowoomba Wait Until Friday You don't have to be fit to start, but you have to start to be fit... Thanks again @alyson_hackett

23.01.2022 Little bit of handstand obstacle walking after today’s session. The session was: 8x3 Power Cleans... 8x3 Split Jerks Followed by... 2RFT 22 Burpees 22 KB Swings @24kg 22 Air Squats 22 Hang Cleans @40kg

23.01.2022 "Do you really want to be a trainer forever?" I had a consult a while back just after I quit my job as an up and coming property valuer. The client (not the one pictured) couldn't believe that I had quit that job, apparently it was quite difficult to get. They went on to say that it is a great career and I am throwing it away, and asked me, "Do you really want to be a trainer forever?"... This made me question my decision and lose confidence in myself for a day or two, then I really weighed up the two options. Do I want to be busy as fuck, hate my job, be skinny fat and unhealthy and really not enjoying my life, purely for some extra cash in the bank?? Or... Do I want to be fit, healthy, love my job (doesn't even feel like work), engage with awesome clients that are all trying to better themselves with my help, have plenty of spare time throughout my week, have a great lifestyle and actually get paid a fair bit better per hour (just less hours). I thought, fuck that for messing with my confidence and my head space, why the fuck wouldn't I want to be a trainer forever? I had a client the other day and I pretended to drop a weight plate on their foot (I'm an asshole ) and they responded with - "please do it so I don't have to go to work" Very obviously sarcasm, but still, made me think, I'm definitely in the right career. For me there is no better job imaginable! Especially working at @completebody_toowoomba it's the best gym in Toowoomba, if not the world and has the best group of members I have ever trained! It's a pleasure to be a part of it.

22.01.2022 FITNESS IS JUST LIKE DRINKING PISS... You know how you go to a party or out with friends and say you'll just have 1 drink. Before you know it you're blind. It's not your fault, it just happens, you get on a roll and you start enjoying it more and more. Plus it gets way easier to finish each drink, until you overdo it and vomit or burnout and have a sleep. Sometimes you wake up feeling horrible because you're hungover. The more you drink piss, the less severe the hangovers get.... Fitness is exactly the same, think about it. You go to one session and it can hurt, but the more you do, the easier it gets and the more enjoyment you get from doing it. You might vomit if you go too far, but that's okay. You might also overdo it and burnout and need some rest, and thats fine too. Sometimes you wake up feeling horrible because you have DOMS (Delayed Onset Muscle Soreness). But guess what; the more you train, the less pain you're in the next day. Just like drinking piss without a hangover. So it's up to you, do you want to be fit or just piss fit. vs Why not balance both? I know I feel better when I have both #balance

22.01.2022 You’re gonna want to save this one! Saturday mornings breakfast is sorted and it’s going to be delicious! It’s better for you than it looks

22.01.2022 14 DAYS OF PT FOR $69 WHAT $69 GETS YOU 12 Workouts... Meal Plan 1 on 1 Coaching + Access To Our App Accountability Ongoing Support I have 2 new spots that have opened up! DM me to secure your spot.

21.01.2022 Part of today’s session with the boys and George. George: 40kg Zack: 80kg Lairdpuss: 60kg Wade: 60kg... Wade Benjamen Complete Body Toowoomba Georgina Rackemann Isaac Laird

20.01.2022 Well here I am... still waiting... Waiting for my mate @rodsmorgan90 to come back to the gym... or even return my messages... Does anyone know of his whereabouts? ... I remember in this photo he was telling me about how he was the fittest in the gym and couldn't quite understand how some people can't commit.

20.01.2022 BENEFITS OF PERSONAL TRAINING Accountability Sustainable & Measured Training Supportive Environment... New Challenge Science Based Training, Personal To YOU Functionality, Outside The Gym Learning The Why Behind The Training Learning How You Should Eat & Recover If you’re interested in a free consult about personal training, DM me now

19.01.2022 There’s plenty of bad gyms and bad trainers around that you could blame for getting no results. But there’s also you! @completebody_toowoomba @thegym_around_thecorner

19.01.2022 DEFINITION: the fact of being responsible for what you do and able to give satisfactory reason for it. In other words: IT'S ON YOU It's easy to be accountable in a group environment. Example: a Sunday BBQ with friends and you've been given the role of picking up the meat. You're accountable for it, you're responsible for it, and if you didn't bring it, I bet your friends wouldn't accept "forgetting" as a satisfactory reason. They'd tell you to piss off and go get it, and you ...know what, you would. That's one example, now how about we talk about self accountability. If you don't prioritise your own accountability, then every excuse you give to yourself will be satisfactory, even when it's not. Set yourself a plan, set goals and targets and do your best to follow it, and be prepared to suffer the consequences of failing. It could look like this, TRAINING DAYS: Monday Wednesday Friday If you miss one, the consequence may be as simple as training on the weekend - responsibility taken and a satisfactory result. But if you let yourself get away with it, you will begin to slip, you'll skip it next week and then you'll start skipping 2 sessions. And before you know it, you won't be training at all, just continuing to pay your gym membership. Be accountable, be responsible and don't make bullshit excuses to stop you from achieving your end goal!

19.01.2022 8 Rounds of this sucked yesterday @benloxley_coach

18.01.2022 HUMP DAY HUMOUR Caution, it's a bit dirty... A blonde drops her dress off to the dry cleaners.... On her way out, the lady says, "Come again!" The blonde says, "No, it's toothpaste this time."

18.01.2022 Reasons To Hire A Coach Align Exercise, Nutrition & Behaviour Education, Support & Challenging Yourself Efficient & Effective Training - At Home Or Gym... Training That Improves Your Life - Outside The Gym Personalisation - No Fads Or Bullshit No More Guesswork - Nutrition, Training, Recovery No matter where you're starting or what your goals are, having the support of a quality coach can help you reach your potential.

17.01.2022 DO YOU WANT TO BUILD LEAN MUSCLE? Everyone does, all guys want to look bigger and girls with lean muscle look better and that's a fact. Females who think that guys won't be attracted to them if they are muscular are off their head. Anyway, how do you build this muscle?... Protein is the building block for muscles. Muscle Protein Synthesis is the process of protein being produced to repair muscle that has been damaged from intense exercise. Without adequate supplies of protein, muscle protein breakdown occurs, in which the damage causes muscle loss. Correct stimulation of muscle protein synthesis through appropriate training and diet can enhance muscle growth, recovery, performance and endurance. This is why consuming high enough amounts of protein is crucial when consistently training. Otherwise you're on a merry-go-round, never increasing strength, endurance, performance or recovery, you're essentially just breaking your muscle down and training for no reason - what a waste. Use this as a guide: 1.5-2g of protein per 1kg of body weight per day.

16.01.2022 Want a FULL WEEK of my service for less than the price of 2 PT sessions? For $119, you can get: 1 x PT session with me per week Periodised weekly programming (up to 5 sessions per week) tailored to you to help you achieve results! ... Who wants in? Hit the DMs or enquire through my bio **Spots are very limited, tailored program only option available too**

16.01.2022 Ankle + Hip Mobility & Activation Tomorrow I am running our FTT & RPM classes @completebody_toowoomba at 6:30am & 7:30am. The RPM class is based around improving our squat depth through increasing ankle and hip mobility. Poor ankle and hip mobility are two of the biggest detriments to reaching your full squat depth and can cause poor technique and excess load on the lower back.... Tomorrow's session will look like this: Banded joint mobilisation for the ankles - 5mins Then move into some activation exercises; Tibialis Raises and Calf Raises - 10mins Superset 3x20 Calf Raises Tib Raises Then move into some stretches to open up the hips - 20min Extended Lizard 2min e/s Lizard 2min e/s Twisted Lizard 2min e/s The Wall Frog 4min Hip Banded Joint Mobilisation 2min e/s

16.01.2022 How To Lose Fat What is a calorie deficit? A calorie deficit is the ONLY way to lose fat.... How does it work? The Calorie Equation Energy In (Calorie Consumption) Vs Energy Out (Calories Burnt) A calorie deficit or surplus is the difference between energy in and energy out. For example if you burn 2,000 calories a day, but consume 2,400 calories, you will be in a caloric surplus of 400 calories Weight Gain. Whereas if you burnt 2,000 calories and only consumed 1,600 calories, you would be in a 400 calorie deficit Weight Loss. So if you want to start losing fat, either get more active and burn more calories or stop shovelling food into your mouth and consume less calories. Every diet trend or fad claiming to be better than the other is full of shit, because any successful fat loss diet is based on a calorie deficit. The tossers that market most of these attempt to exploit the consumer and cash in on it any way they can. Don't believe me? Intermittent Fasting: Avoiding a Whole Day of Eating = Reduced Calorie Consumption Low Carb: Restricted Carbs = Reduced Calorie Consumption Keto: No Carbs = Reduced Calorie Consumption Time Restricted Eating: Shorter Feeding Period = Reduced Calorie Consumption Paleo: No Processed Foods = Reduced Calorie Consumption Detox Diets: You Know The Answer

16.01.2022 GIRL GOT ABS! This is a repost of a client I used to train before she moved to Sydney, and it deserves a repost and some more praise, because look at those results! I thought I would shed some light on what Georgie did to achieve this amazing transformation.... Training: - 3x30min PT sessions per week. - Occasional group class here and there when she felt like it. - She got active. Nutrition: - Tracked her calories and stayed in a caloric deficit majority of the time - but if you know her, you know she loves to party , so she still had some balance which is why it was sustainable. - Hit her protein target almost every day. As you can see, there really aren't that many things you need to do to get the body you want. Train hard, stay active, eat well and keep some balance so it is sustainable.

15.01.2022 "I'm going to the gym everyday, but I'm not losing any weight." Well, you know what.... You can train all you want but if you're consuming more calories than you're burning, you may as well be pissing in the wind... or Trying to carry water in a sieve...... or Spitting on a house fire... or Emptying the ocean with a bucket... or Spinning your wheels... or Putting the kettle in the fridge... You see where I am going with this? They are all fucking stupid things to do. They're examples of when you are trying to do something helpful and you mean well, but what you're doing is a waste of fucking time! Nutrition is just as important as training when it comes to reaching your goals. Whether it's losing fat, building muscle or just gaining strength, nutrition plays a key role. For a FREE nutrition consult, DM me now!

15.01.2022 11 Interesting Facts 1. McDonald's once made bubblegum flavoured broccoli 2. The first oranges weren't orange... 3. Scotland has 421 words for "snow" 4. Peanuts aren't technically nuts 5. Firefighters use wetting agents to make water wetter 6. "Running amok" is a medically recognised mental condition 7. Blue whales eat half a million calories in one mouthful 8. Dogs sniff good smells with their left nostril 9. The word "fizzle" started as a type of fart 10. Martin Luther King Jr. got a C in public speaking 11. To this day, it is still unknown why you're not one of my PT clients

15.01.2022 "THE PT BUDDY GAMES" Here it is, the competition announcement you've been waiting for! How does it work?... - To begin with, you must compete in pairs, with a "buddy." - You will each be given an individual handicap level to keep it a fair competition - anyone can win. - There are 9 events plus 3 final events (if you make it) across an 8 week period. - There will be a points system per event with a leaderboard announcement each week to keep track of placings. - Only 16 people (8 pairs) will get a chance to compete. - Events will be held on Saturdays in certain time slots, failure to attend means 0 points for the event. - Prizes will be announced in the coming week, but think Holidays, ASN, Personal Training & Merch - $199 per person - Event 1 kicks off on the 6th March - Registrations close 1st March - DM me ASAP to lock in your spot p.s. If you can't find a buddy, message me and we can set up a pair! @keiranpb @completebody_toowoomba @asntoowoomba

14.01.2022 Why do we train? 2 major reasons straight up: Osteoporosis and sarcopenia - google these definitions but essentially they are:... BRITTLE BONES & MUSCLE LOSS Without strong muscles and bones you will struggle greatly with movement. Movement is the key to life. Think about how bad it was last time you hurt your back and how long you laid in bed after or just couldn’t function properly. People need to protect their movement through resistance or strength training but more people are worried about their mortgage or their next pay rise to give a shit. What is resistance or strength training? Moving your joint through range of motion under load. The goal is muscle strength and hypertrophy. Hypertrophy simply means muscle growth. You can perform multiple types of training to achieve this. Metabolic Stress Mechanical Tension Pump Training Metabolic Stress is high intensity like CrossFit conditioning workouts or even something like F45, just getting your heart rate up with some light resistance. Mechanical tension is heavy strength training because you are putting a heavy load on your body’s natural mechanics or movements. This is performed through lower reps at heavier weight. Pump training is the beach weights or what a lot of the body builders do, it’s light weight, high reps with minimal rest to increase sarcoplasmic hypertrophy which means to have a higher volume of fluid in the muscle cells to make them appear larger and not necessarily gain extra strength. You need a combination to get the optimal results, based on what you see as optimal. That may be big biceps, it might be abs or it could be a heavy 1 rep max. That’s why quality programming is so important as well as implementing progressive overload - which is lacking in a lot of the high intensity positivity style gyms. To hear more about this topic, jump on our most recent podcast!

14.01.2022 Part of the Movember crew. November is over and sadly the Mo is gone, but I am strongly considering bringing it back, I got very attached to it

14.01.2022 EXPECTATIONS noun: a strong belief that something will happen or be the case I thought with it being the New Year and everyone having their own personal resolutions and expectations, I should repost this caption.... Expectations can be a double edged sword High expectations are great and can keep you performing at a high level, whatever it is you're doing. However they can also bring you down. If your expectations are too high and you slip up or fail just once, this may damage your confidence and limit your self belief. But it's okay to fail! For example, if you have never been to the gym before and stroll in expecting to squat 100kg in your first week, you might fail at 60kg. This failure of what you expected to squat could either be a great stepping stone to take your training a step further, or it could completely break you and limit you to believing you will never be strong enough. If your expectations are too low you will limit your potential to improve. The 'Good Enough' mentality. For example, if you expect and believe you can only do an 80kg squat, it is very likely you will limit yourself to that and never have the balls to push yourself to try a heavier weight. "That's good enough, why would I want to get any better?" But why the fuck wouldn't you want to continue to get better.... in every aspect of your life? This isn't limited to the gym, it flows over into your life. If your expectations at work are too high, small slip ups may diminish your confidence and self belief, decreasing your performance. If you have low expectations of yourself at work, you will find it very hard to improve or get a promotion and you will likely just coast through your career, never bettering yourself or growing. Life is a journey and growth is one of the most important aspects along the way. So for your New Years Resolutions, face it, you won't be perfect, nobody is. Just set achievable expectations (or goals) and celebrate the little wins as well as the big wins. Consistent little wins eventually snowball into big wins, so enjoy the ride and have a great 2021. You don't have to be fit to start, but you have to start to be fit! @completebody_toowoomba @asntoowoomba @asn_fuelled #asnfuelled #completebodytoowoomba #gymstoowoomba #personaltrainingtoowoomba #towoombagym #toowoomba #toowoombaregion #toowoombabusiness #toowoombaliving #toowoombafitness #toowoombagrouptraining #intelligenttrainingempoweringpeople #toowoombamen #toowoombapt #toowoombasmallbusiness #toowoombagroupfitness #toowoombagrouptraining #toowoombawomen #toowoombalife #toowoombawomensfitness #toowoombamen #toowoombamensfitness #personaltrainer #personaltrainertoowooma #pt #pttoowoomba

14.01.2022 What's a better $ investment, your body or a new car? A decent personal training program could cost the same, or more likely be even cheaper than a car loan, and I see so many people getting new cars! Let's say it costs the same price per week, which one gives you more?... - A new car gets you from A to B, but any car does that, bit pointless if your body isn't functional enough to go anywhere good. - A new car may give you happiness for month or so before you experience 'regression to the mean' (google it) - A new car doesn't mean you can function better for the rest of your life - A new car doesn't give you more sex appeal (unless the person attracted to it is shallow and materialistic) - A new car doesn't look good in a bikini or dick togs - A new car doesn't look good naked - A new car doesn't give you the confidence to eave the bedroom lights on - A personal training program allows your body to do all of the above And before anybody says, its not all about appearance... A new car is about nothing but appearance! Would you rather be overweight in a Range Rover or ripped as and physically functional in a Toyota Corolla? Make a better investment - plus, a car is a fucking liability anyway... I'd rather have the bedroom lights on than the new headlights

14.01.2022 CARBS ARE YOUR FRIEND! Yeah, you read that right... Without carbs you will struggle to perform well, whether its in your sport, training, work or even everyday activities.... Carbs are essentially our body's first macronutrient to be used as fuel. Carbohydrates are converted into glucose, our main energy source. Once the body has enough glucose, insulin will produced to convert glucose into glycogen which can be stored in the liver and muscles and finally when they are full, it can be store in our fat cells. IT STORES IN OUR FAT CELLS, DOESN'T THAT MEAN I WILL GET FAT? Nope, not unless you eat like a dick and over consume your calories. Not over eating means there shouldn't be enough glycogen stores left to become fat cells. FUN FACT 1: There are only 4 calories per 1 gram of carbs, compared to 9 calories per 1 gram of dietary fat. FUN FACT 2: Dietary fat is the first macronutrient to be converted into body fat if you are in a caloric surplus. So what should you take away from this post? DON'T BE A PIG AND OVER CONSUME YOUR CALORIES... and carbs are good, in moderation.

14.01.2022 Getting heavier with our squat clean Sunday’s. @georgerack - 55kg @isaac_laird - 75kg @ Gabby - 40kg @benloxley_coach - 20kg and struggled ... Georgina Rackemann Isaac Laird Ben Loxley Gabrielle Suley

14.01.2022 Studies show you’re likely to gain 2-3kg this winter. According to the John Hopkins Weight Management Center, the average person gains 2-3kg during the winter months. If you don’t want to be a statistic and feel like shit coming in to Summer, then I suggest you get my 11 Tips For Fat Loss, completely free!... These tips are so simple and will educate you on how to lose fat and keep it off, no matter what health and fitness level you’re at. No secrets or foods for fat loss. NO BULLSHIT, just straight forward evidence based facts. Link in bio.

14.01.2022 DOMS Aren't Always Good! *especially when they have con in front of them Nobody likes wearing them and they aren't always necessary. I'm talking about Delayed Onset Muscle Soreness, get my mind out of the gutter, I'm all for safe sex ... But in all seriousness, as a trainer it's pretty fucking easy to make a client sore from a workout. If I told you to do 1,000 sit ups I guarantee you'd be sore, but you wouldn't be any better off for doing it. In fact, you'd be worse off. Reason 1, what the fuck is the point of doing that many sit ups? And reason 2, you wouldn't be able to function properly for days after, meaning your other training and every day activities would be negatively impacted. So just because your gym work or your trainer is making you sore, it doesn't always mean you're going to improve and it definitely doesn't mean your training is high quality. You can quite easily get through a high quality session without being sore at all in the days following. Next time you're sore from a workout, think about whether it was worth it and if you got enough out of it, other than sore legs. p.s. I'd like to thank @ben_moorefit for letting me use his big ripped body for this photo

13.01.2022 If you let it, your body with shrivel up fast. The best way to stay ripe is to train hard and eat well.

13.01.2022 WARM UP BEFORE YOU TRAIN! PREP Definition: 1. prepare (something); make ready... PRIME Definition: 1. of first importance. 2. of the best possible quality; excellent Think about those definitions when considering whether you should do a comprehensive warm up before training. Your body needs to be Prepped - made ready. Your body also needs to be Primed - of first importance of the best possible quality; before beginning any training. This means your warm up should be considered of first importance and should be performed at the highest quality. The purpose is to reduce the risk of injury and increase your core temperature to get the blood flowing. Warm muscles increase the rate of energy production which increases reflexes and lowers the time it takes to contract a muscle, as well as increasing your range of motion. How many times have you trained and noticed it getting easier to get the weight up or get through each round? The warmer you get, the better you can move!

13.01.2022 The Movember Mussy is going strong I had a few weeks head start All the blokes at CB are getting around Movember this year, coaches and members, and its great, the gym looks like it's full of 1970's cricketers and seedy creeps ... But in all seriousness, it's for a great cause and we would all love it if you could jump on the link in my bio and donate. Every cent is much appreciated @completebody_toowoomba

12.01.2022 Why I Became a PT... Not going to lie, originally I did it because I thought it was just a pretty cruisey job to start with. I had been working as a carpenter but had surgery on my wrist and then on my knee and basically had 2 years of doing fuck all. In that time I had attempted to study at uni and hated it. I started out with a degree in business, then changed my major to marketing, but it sucked if I'm honest. So I decided to try PT because I was always in the gym trainin...g and rehabbing my injuries and I thought, I could get paid to help people do what I'm already doing. Once I started it, I really loved it and always have, but running my own business was tough. I was running a gym from my parents house so it was hard to market and hard to grow and I felt like I was chasing my tail (looking back, I was actually doing fine). I had a lot of pressure on me to make ends meet and I thought I couldn't do it following this path. So again, I tried university, I closed down my gym, and thankfully had the opportunity to move across to @completebody_toowoomba and I started studying property valuation. At this point, I realised I had only been looking at this career as 'a means to an end' but always in the back of my mind knew I wanted to be in the fitness industry. I got a job in the property scene but kept doing PT and studying at the same time. I was working 5am-7pm, plus studying full time and I hated it. My first thought was, you've committed to this valuation job, now you need to quit the gym. But the more I thought about it, the more I realised I wasn't enjoying working in an office, because again, it felt like 'a means to an end.' I thought, "once this job gives me enough money, I'll go back to the gym." But that's fucking stupid, the whole point of going back to the gym was because I enjoy being there, so why put it off just for extra money?? IT'S NOT A $ END GAME - IT'S A LOVE OF THE JOURNEY You could die with all the money in the world, but you're still going to die... Why not do something you love. When I am in the gym, it's fun, I love the journey, I always have and I think I always will. I get to be in a positive environment around positive like minded people everyday, who are putting their bodies through some pretty sick shit to achieve what THEY want. Sometimes I get frustrated if I'm having a shit day, like we all do, but then I think about it: I get paid to help people reach their goals and change their life. Let's reword that: I get to help people change their lives and reach their goals.... and money is the bonus - by that I mean, getting paid is what allows me to do that. If it was just about money I'd be sitting in an office right now hating life. But instead I'm sitting on my laptop in the gym and I'm loving it.

12.01.2022 CONDITIONING Give this one a try in your next session!

12.01.2022 SORE FROM THE GYM? Recovery is super important and often overlooked by gym goers, as well as personal trainers. There are a few fundamentals for recovery that must be followed: ... SLEEP: 7-9 hours of quality sleep per night is vital. You shouldn't need caffeine and pre workout shit to get you going. Think about it, if you really need that shit to get yourself to the gym to train, maybe you need some rest? NUTRITION: Eating quality food is crucial, and consuming adequate amounts of protein to feed your muscles is a must - 1.5-2g per 1kg of body weight is ideal for MUSCLE PROTEIN SYNTHESIS (Google it) HYDRATION: Without enough water, you will halt muscle growth, fat loss and negatively impact your health in general. Anyone who trains consistently should consume between 3-6 litres per day. BONUS TIP 1: Active Recovery - If you're sore from the gym, MOVE! Go for a walk, a slow run, a bike ride, whatever it is just get moving. BONUS TIP 2: Intelligent Training - Your programming is a huge factor in how sore you’re going to be and also how often you need to reduce the load to allow the body to rest and adapt.

12.01.2022 Surgery Postponed! This should have been me tomorrow, but private health sucks. I need a shoulder reconstruction, and I am meant to be covered for one, but I have been told just 2 days before the surgery that I'm in a "waiting period" so I can't get it done until December unless I pay nearly $9,000 ... How about no! @ryanog_coach said he has a torn labrum from when he was 19 (50 years ago or so) and he never got the surgery and his shoulder is holding up well.... So I have decided I'm going to really challenge myself to fix it without surgery now. I have until December to do all the rehab I can and get it as strong and stable as possible Surgery sucks anyway, so I'm half relieved if I'm honest.

12.01.2022 Do You Want To Live Longer? Everyone knows exercise has many health benefits. But in recent years, it’s been a concern of many that intense repeated exercise may have a negative effect on cardiovascular health.... A recent study by the American Journal of Medicine found that longer training leads to longer life expectancy.

11.01.2022 CALORIES ARE LIKE MONEY & IT HELPS IF YOU COUNT THEM = How? You work hard each day for money, and the harder you work, the more you earn. If you save $100 a day for a week (Mon-Fri), you'll have $500 extra to spend on the weekend.... If you lose $100 a day for the same week, you'd have -$500 to spend for the weekend, or you might even have to work on the weekend to make it back - fuck that! But maybe you decide not to spend it on the weekend, and you save up for a big reward, like a holiday or a new car. That $500 you save each week adds up pretty quick eh? Now compare that to calorie consumption. You train or move each day to earn calories that you can eat, and the harder you train, the more you earn. If you save 100 calories (don't eat it) each day for the week, you'll have 500 calories to spend on food on the weekend. If you eat 100 extra calories a day for those 5 days, you'll be in a 500 calorie surplus by the weekend, which means you'll have no spare calories and you'll need to save a lot on Saturday and Sunday (basically starve yourself) or work extra hard at the gym and be extra active to burn them off, or do nothing and store those extra calories as fat. But again, maybe you don't spend them at all, and you keep saving. Eventually you'll have enough for the big reward; the body you've been chasing! Before you know it, you will be in a huge calorie deficit and you will lose weight! You can see how counting your calories can make this achievable for you. There's plenty of apps out the that can crunch the numbers for you.

11.01.2022 800 Calorie Diet?? Is that a joke? There's plenty of hype in the weight loss scene at the moment about the new fad - intermittent fasting and only eating 800 calories a day.... Does it work? Of course you're going to fucking lose weight if you starve yourself!! Is it sustainable? Fuck NO! Example - If I was to follow this diet, say I lost 1.5kg per week. 6 months in, I would weigh 45kg. Think about how fucking stupid that is for a minute, I'm skinny as it is... Now think about how my performance would suffer, not just in the gym but just in general every day life. I would barely be functioning, my sex drive would be zero and I would run myself into the ground. Smarten up ad don't follow these fads. Make dieting manageable and sustainable. Achieving long term goals feels far better than a quick fix.

10.01.2022 EXPECTATIONS noun: a strong belief that something will happen or be the case This one can be a double edged sword ... High expectations are great and can keep you performing at a high level, whatever it is you're doing. However they can also bring you down. If your expectations are too high and you slip up or fail just once, this may damage your confidence and limit your self belief. For example, if you have never been to the gym before and stroll in expecting to squat 100kg after 4 weeks, you might fail at 80kg. This failure of what you expected to squat could either be a great stepping stone to take your training a step further, or it could completely break you and limit you to believing you will never be strong enough. If your expectations are too low you will limit your potential to improve. For example, if you expect and believe you can only do an 80kg squat, it is very likely you will limit yourself to that and never have the balls to push yourself to try a heavier weight. This isn't limited to the gym, it flows over into your life. If your expectations at work are too high, small slip ups may diminish your confidence and self belief, decreasing your performance. If you have low expectations of yourself at work, you will find it very hard to improve or get a promotion and you will likely just coast through your career, never bettering yourself or growing. Set achievable expectations (or goals) and celebrate the little wins as well as the big wins. Consistent little wins eventually snowball into big wins, so enjoy the ride.

10.01.2022 "THE PT BUDDY GAMES" Here it is, the competition announcement you've been waiting for! How does it work?... - To begin with, you must compete in pairs, with a "buddy." - You will each be given an individual handicap level to keep it a fair competition - anyone can win. - There are 9 events plus 3 final events (if you make it) across an 8 week period. - There will be a points system per event with a leaderboard announcement each week to keep track of placings. - Only 16 people (8 pairs) will get a chance to compete. - Events will be held on Saturdays in certain time slots, failure to attend means 0 points for the event. - Prizes will be announced in the coming week, but think Holidays, ASN, Personal Training & Merch - $199 per person - Event 1 kicks off on the 6th March - Registrations close 1st March - DM me ASAP to lock in your spot p.s. If you can't find a buddy, message me and we can set up a pair! @keiranpb @completebody_toowoomba @asntoowoomba See more

10.01.2022 ARE YOU HAPPY WITH YOUR BODY? Answer: No Lift Weights... High Protein Diet Don't Overeat Your Calories Train & Eat For Longevity Answer: Yes Lift Weights High Protein Diet Don't Overeat Your Calories Train & Eat For Longevity Losing fat and building the body you want aren’t easy, but fuck the process to achieve both is simple. 11 Days of Fat Loss Tips in my bio

10.01.2022 How To Lose Fat Anabolic Steroids Just Joking...... But that's what plenty of people on instagram do when they try to sell you their meal plans But in all seriousness, a CALORIE DEFICIT is needed to lose fat. A very quick way to calculate how many calories you should consume to be in a deficit is: Goal Body Weight (kg) x 26 e.g. If I wanted to get down to 75kg like @keiranpb I would need to drop my calories to: 75 x 26 = 1,950 calories per day This isn't always accurate as there are variables such as your age, height, weight and activity levels which all play a huge role in how many calories you should be consuming, but it's a rough estimate. If you want a more accurate calorie target, there are plenty of BMR and calorie calculators online. If you're not confident in doing it yourself, DM me and I will do it for you.

09.01.2022 10 Interesting Facts That Will Make Your Life Better, Number 10 Is The Most Useful 1. Banging your head against a brick wall for 1 hour burns 150 calories 2. Complete Body is the BEST gym in Toowoomba ... 3. If you lift a kangaroo's tail off the ground, it can't hop 4. During your lifetime, you will produce enough saliva to fill 2 swimming pools 5. Only 5% of the ocean has been explored 6. Recycling 1 glass jar saves enough energy to watch TV for 3 hours 7. Sea otters hold hands when they sleep so they don't drift away from each other 8. A small child could swim through the veins of a blue whale 9. Some insects and small birds see the world in slow motion 10. 1 on 1 Personal Training with Zack Loxley will get you results

09.01.2022 NEW PODCAST Jump onto the CB Cast and learn about some major health benefits around training and movement. Hear about some exciting topics around different training methods.

09.01.2022 TIPS FOR RETURNING TO TRAINING Whether you've been set back by covid, injury, work, kids or just haven't given a shit about training for a while, to successfully return to the gym, you need to be realistic: START WHERE YOU'RE AT - NOT WHERE YOU WERE... Don't expect to stroll in and have the same strength, mobility and engine as you've had in the past. Increase one variable at a time but still incorporate progressive overload. EXAMPLE: Start a couple of sessions light within a steady rep range for a few weeks. Then increase the frequency of your sessions - load and volume remain the same. After a few weeks, increase the volume - load remains the same but frequency may increase again. Finally begin to slowly increase load and shift volume and frequency to allow sufficient recovery. #completebodytoowoomba #gymstoowoomba #personaltrainingtoowoomba #towoombagym #toowoomba #toowoombaregion #toowoombabusiness #toowoombaliving #toowoombafitness #toowoombagrouptraining #intelligenttrainingempoweringpeople #toowoombapt #toowoombasmallbusiness #toowoombagroupfitness #toowoombagrouptraining #toowoombawomen #toowoombalife #toowoombawomensfitness #toowoombamen See more

09.01.2022 WHY HIGH PROTEIN? Protein is super important in not only muscle gain, but in fat loss! If you are trying to lose weight, you would want to lose fat, not muscle - no one likes skinny fat.... HOW DOES PROTEIN HELP FAT LOSS? It can help muscle growth and recovery, the more muscle you have, the more calories you burn just by being alive. It will give you that lean vascular look, it won't get you big unless you're in a calorie surplus. Thermic Effect of Food: you burn about 15% of your daily calories just by eating and digesting your food. Protein can increase your metabolic rate by 1530%, compared to 510% for carbs and 03% for fats When in a calorie deficit (the only way to lose fat) you need to have adequate amounts of protein in order to maintain your muscle mass as much as possible HOW MUCH PROTEIN SHOULD YOU EAT? Depending on your training load, you should consume anywhere from 1.5g-2g of protein per kg of body weight per day.

09.01.2022 Craig suffered over 10 years of back pain. Now 6 months into training with me at CB, at age 50, he’s pain free, has significantly improved his posture and is the strongest and fittest he’s ever been. Craig Lloyd

09.01.2022 "Just throw ya leg over - gee that's tight" I have been hopeless with stretching lately, and I have noticed it in training and just doing everyday things. @benloxley_coach has felt the same, so we thought we better do something about it. So for the last few days we have gotten on the @romwod bandwagon- lucky Ben pays for it . ... Not going to lie, I already feel a thousand times better. Not just while training, but in general life too. Passive recovery is so important and just a quick stretch each day has already made a huge difference for me in a short time. Romwod certainly isn't a necessity, but it definitely helps to be following a stretching program rather than mindlessly stretching random body parts (it's just like following good training programming - it makes a big difference). Plus I bought a massage gun and it helps a lot

08.01.2022 HERE IT IS, OUR RESULTS BASED CHALLENGE! 8 Week 'Complete' Transformation Challenge YOU DON'T HAVE TO BE FIT TO START, BUT YOU HAVE TO START TO BE FIT... When - 26th October - 18th December What - Results based training - 1 Free PT (valued at $68) - 1 Free Nutrition Consult (valued at $150) - 8 Week Meal Plan + access to our app (valued at $150) - 1 Free Body Composition Consult (valued at $50) - Online Training option available How Much $ - Only $50 to enter! This challenge will be based on; CONSISTENCY, PERFORMANCE and RESULTS. The person that excels at completing these tasks will win over $1,000 worth of prizes. Stay tuned for the remainder of this week to find out what prizes will be included You don't have to be a PT member to be a part of this challenge, you can be either: - A PT member at CB - A group member at CB - A CB online member - A person completing your own training at home or another gym - Someone looking to get fit and start your training journey But keep in mind, the best results will win, so the better your training quality, the better your chance of winning.

08.01.2022 6kg Down & Strength Through The Roof Not only did Gabby lose 6kg and 4% body fat, but she gained strength and cardiovascular endurance throughout the process. Gabby can now squat 100kg and deadlift 110kg and is still improving to this day!... This is the result of dedication and hard work. The aesthetic results here are great, but this is about far more than that for Gabby. Gabby had been doing group classes @completebody_toowoomba, but was continually struggling with low back pain and hip pain. This effected her training, her results, her ability to perform day-to-day activities and her mood! A little over 12 weeks ago, she decided to jump on board to do some Personal Training with me. By doing this, we uncovered quite a significant glute imbalance (activation and even size) as well as poor QL & Core Stability. Poor glute control and core stability had been the cause of Gabby having to pull out of sessions in agony and miss her favourite exercises like squats and deadlifts for quite some time (she loved getting out of the running though ). It was hard work at the start, with a hip shift while squatting and the pain she had to go through, but by staying consistent and following the process, Gabby has completely fixed her hip shift, squats perfectly symmetrical now and has no back pain at all! Well Done Scabby! @gabbysuley Keen to see your results at the end of our challenge in 4 weeks time!

07.01.2022 CONGRATULATIONS MITCH! Mitch is the winner of our Complete Transformation Challenge. He has won himself:... 5 Free PT's 1 Month Free Group Classes at CB $210 Merch/Supplement Pack from ASN 2 Nights at Brisbane Arise Skytower How he did it? Mitch committed to his training for the whole 8 weeks and basically lived at the gym Mitch's results: 1km Row in 3:10.8 60kg Strict Press 100kg Back Squat Mitch actually gained weight throughout the challenge, but while doing so, he lost 2.57% body fat. This means he has packed on some serious muscle! Well done Mitch! Special mention to John Winter who smashed it but unfortunately an injury impacted his testing results. And also Sharon Sheridan, who lost 6kg! Well done to everyone who got involved, there were some amazing results all round! @mbpsimpson @completebody_toowoomba @asntoowoomba @asn_fuelled

07.01.2022 2021 PLANS I’m all for playing up during the silly season, but get a head start and put a plan together now instead of waiting for January 1. You’ll thank yourself for it later, and you’ll thank me for this deal coming up on Wednesday ... Only 3 more sleeps #asnfuelled #asn #completebodytoowoomba #gymstoowoomba #personaltrainingtoowoomba #towoombagym #toowoomba #toowoombaregion #toowoombabusiness #toowoombaliving #toowoombafitness #toowoombagrouptraining #intelligenttrainingempoweringpeople #toowoombamen #toowoombapt #toowoombasmallbusiness #toowoombagroupfitness #toowoombagrouptraining #toowoombawomen #toowoombalife #toowoombawomensfitness #toowoombamen #toowoombamensfitness #personaltrainer #personaltrainertoowooma #pt #pttoowoomba #fitnessaddict #fitnesslife #fitnessmotivation

07.01.2022 Today's Workout Was All About Shoulder Stability Started with some band work for some dynamic movements coupled with isometric holds. - Banded Pull Aparts + Hold - Banded Face Pulls + Hold... - Banded External Rotations + Hold - Banded Wall Matrix - Banded Cheerleaders (That's what it's actually called ) Kettlebell work. - Bottoms Up KB Press - KB Clean With Bottoms Up Holds Shoulder Positioning. - Assisted Pull Ups I haven't been able to perform pull ups since hurting my shoulder because it causes subluxation of my joint. I am slowly introducing them with some bands to reduce the load and assist in keeping the top of my humerus from dislocating.

06.01.2022 Happy Friday! Time to squeeze some beers in to this 8 week challenge Balance keeps it sustainable, plus, they fit in my calories ... This one is a throwback, well overdue for a beer with these 2 @keagansheridan @sildecanda

05.01.2022 MIRROR SELFIE: 1 of 3,455 - Don't judge, it's not that many From November last year, up until 3 weeks ago, I had to wear clothes like this to work everyday. I was working as an assistant property valuer and I would sit at a desk nearly all day.... I was still working in the gym mornings and afternoons so I was basically flat out from 5am until 7pm everyday, plus studying. And for what? I did it because I thought that's what I should be doing, having a "serious" job and earn great money, because thats what all the external voices tell you. But I was unhappy and so stressed out. I didn't get any time to stay active and get my NEAT up and I had no time to put into my own training. My physical health and mental health went to shit because I was prioritising money over happiness. I've since quit that job (worked with great people by the way, the job just wasn't for me) and I am now diving right back into working at CB full time. The money might be less for now, but the enjoyment of work and lifestyle is what truly matters. I'm glad I worked this out at such a young age and didn't waste years following the mould. Do what makes you happy!

05.01.2022 Counting Calories... It's a YES from me CALORIES ARE LIKE MONEY & IT HELPS IF YOU COUNT IT = How?... You work hard each day for money, and the harder you work, the more you earn. If you save $100 a day for a week (Mon-Fri), you'll have $500 extra to spend on the weekend. If you lose $100 a day for the same week, you'd have -$500 to spend for the weekend, or you might even have to work on the weekend to make it back - fuck that! But maybe you decide not to spend it on the weekend, and you save up for a big reward, like a holiday or a new car. That $500 you save each week adds up pretty quick eh? Now compare that to calorie consumption. You train hard or stay active each day to earn calories that you can eat, and the harder you train and the more you move, the more you earn. If you save 100 calories (don't eat it or work 100 calories harder) each day for the week, you'll have 500 calories to spend on food on the weekend. If you eat 100 extra calories a day for those 5 days, you'll be in a 500 calorie surplus by the weekend, which means you'll have no spare calories and you'll need to save a lot on Saturday and Sunday (basically starve yourself) or work extra hard at the gym and be extra active to burn them off, or do nothing and store those extra calories as fat. But again, maybe you don't spend them at all, and you keep saving. Eventually you'll have enough for the big reward; the body you've been chasing! Before you know it, you will be in a huge calorie deficit and you will lose weight! You can see how counting your calories can make this achievable for you. There's plenty of apps out the that can crunch the numbers for you - I recommend MyFitnessPal. It's free and easy to use. See more

05.01.2022 Ankle Mobility... Tomorrow morning I am running our RPM (Rehab, Prehab & Mobility) class @completebody_toowoomba The class is based around improving our squat depth through increasing ankle mobility and stability. Poor ankle mobility is one of the biggest detriments to reaching your full squat depth. And an imbalance from left to right can be the cause of many different injuries up the chain.... Everything we do each day starts from the ground up and our ankles are our main decelerators - most injuries occur in deceleration, therefore ankle strength, mobility and stability are super important. Here's what we are doing: Starting with some foam rolling of our soleus - 5mins Then banded joint mobilisation for the ankles - 10mins Then move into some activation exercises; Tibialis Raises and Calf Raises - 10mins Then move into some stretches to really open up the ankles and loosen up the lower leg - 10min

05.01.2022 What Can You Win?? 8 Week 'Complete' Transformation Challenge Prizes 5 Free PT's (valued at over $300)... 1 Month Free Group Classes at CB - @completebody_toowoomba (valued at over$200) Wait Until Thursday Wait Until Friday You don't have to be fit to start, but you have to start to be fit...

04.01.2022 The King Of Supplements I get asked daily how to build muscle without putting on fat. Obviously the first thing to do is make sure your training and protein consumption is adequate enough to prompt Muscle Protein Synthesis and your diet needs to be on point.... If you have ticked all of these boxes Then maybe you need to look into something more, like CREATINE, the king of supplements. Creatine is produced internally at about a rate of 1g per day, and the remainder is obtained through diet. 95% of the body's creatine is distributed to skeletal muscle, and there's a reason for this. Many studies have been done on creatine's ability to enhance performance and health. These studies state that creatine has a positive effect on: Amplifying The Effect Of Resistance Training Enhanced Results From High Intensity Speed Training Increased Strength, Power, Fat Free Mass & Muscle Growth Improved Aerobic Performance Daily Living Performance & Neurological Function Creatine has 1 downfall, some people's stomachs don't like it. The best thing about creatine is how cheap it is! Head down to @asntoowoomba and grab some now! #asnfuelled #creatine #gym #performance

03.01.2022 Buddy Games Event Testing "AccumuMATE" For less than $25 per week you can join the Buddy Games and have the chance win some sick PRIZES.... What do you get for signing up - The chance to WIN! - An ASN Gift Voucher - 50% Off 2 In Body Scans - Access To The Comp Facebook Group What Can You Win 1. SECRET - Stay Tuned 2. ASN Package 3. 3 x Free PT Sessions For The Pair To Share 4. CB Merch Of Your Choice 5. 2 Weeks Free CB Group Classes @keiranpb @completebody_toowoomba @asntoowoomba

03.01.2022 ARE YOU FAT? Answer: Yes Lift Weights... High Protein Diet Don't Overeat Your Calories Answer: No Losing fat isn't easy, but fuck it's simple.

03.01.2022 FRESH KICKS Some grub stole a few of mine and @georgerack ‘s pairs of shoes from our garage so we treated ourselves to some new Under Armours

02.01.2022 How To Get Fat ... It's a lot easier than a lot of people realise. If you don't want to get fat, then do the fucking opposite.... And for those of you that have fallen in a rut and are stuck with some extra kilos, hopefully this helps to remind you how to get back out. Believe it or not, gaining fat doesn't happen overnight. You can easily get fat by overeating. You can easily get fat by not being very active. You can easily get fat by not training. Why do these specific things make you fat? Simple.. Calories In vs Calories Out CALORIES = Fuel/Energy for your body Caloric Surplus/Excess Fuel = body fat (or muscle growth) OVEREATING = Too much fuel or in other words, unused energy can get converted to fat (close enough to 8,000cals = about 1kg fat - an extra 1,000cals per day over about a week... you do the maths) NOT ACTIVE = You can actually burn more calories by being active throughout the whole day than you can in the gym (Non Exercise Activity Thermogenesis). NOT TRAINING = You can technically overeat if you train and stay active, because you actually need extra fuel/energy/calories to effectively build muscle.

02.01.2022 Training, Fat Loss, Muscle Growth, Mental Health, Life For each of these 5 things to be optimal, they all have to have one thing: - A SUPPORTIVE ENVIRONMENT... Life and mental health is easy to explain, of course it's going to be hard and going to suck if you don't have a supportive environment and supportive friends and/or family around you. Training is the same, it's hard to motivate yourself to work hard. That's why you do Personal Training or group sessions, to challenge yourself but have the support around you to push that bit harder to get results. Fat Loss & Muscle Growth; these ones are a bit more complex. This requires not only support from friends, family and personal trainers or training peers, but it also requires an internal supportive environment physically and mentally. But this internal environment comes down to you. Example, you may change your lifestyle and start training your arse off but don't see great results around the midsection, or you may have started lifting heavy weights 3 times a week but haven't seen your bicep grow a single cm. This is because you haven't changed your diet to support the fat loss or muscle growth to create that supportive environment. You can train all you want with all the best coaches at the best gyms, but if your internal environment isn't supportive towards your goals (comes from external factors, eg. food, training, stress etc... YOU control most of these) then you will be pretty much wasting your time. This goes both ways, if you're looking to get ripped and you start eating well but you don't train or stay active enough, then the good food will only take you so far, and you can still easily overeat 'healthy food' and gain weight. Without adequate training and diet, your internal environment will not be anabolic enough to get the results you're really chasing. So be supportive, not only to others, but support yourself. Eat well, train hard, get results.

02.01.2022 STRESS ISN'T ALWAYS BAD Yes, too much stress can lead to a myriad of problems whether it's physically or mentally. But if managed and controlled, stress leads to growth Everybody only has a finite capacity of stress they can handle. Each person's capacity is different and each type of stress they can handle is also different. The way their body adapts to the stress is again different.... Look at stress like a cup You can fill your cup with loads of different things before it is full. But if you fill it too much, it's eventually going to overflow, and that's when the trouble starts. When you're young with no debt, no relationship, no kids, no mortgage and no responsibilities you can throw as much physical stress (from training) as you want in the cup with little consequence other than getting fitter and stronger. But if you fill your cup with work, your relationship, your mortgage/debt, your kids, money trouble and whatever else, the cup gets pretty full, pretty quick. This means squeezing in the physical stress of training gets harder but it doesn't mean you shouldn't do it. Like I said, stress leads to growth, so without physical stress, what would you be? - Think about the days where you have slothed on the couch for hours and hours and remember how you felt that night or the next day - like shit. And I bet your mental stress was way worse. We all know how good we feel after we train, especially when you consistently do it. So make space in your cup for some physical growth before the mental stress overflows and you have a huge fucking mess to clean up - you're the mess. See more

02.01.2022 FINAL PRIZE 2 nights away for each WINNER, it will be a trip to the Sunny Coast in a fancy hotel with a bottle of wine on arrival or a 6pack Can’t wait to get started on this Competition, going to fucking awesome!! ... Have some huge prizes up for grabs, anyone can win it with the handicap system that we have in place! So get a buddy send me a DM, or even if you haven't got a buddy send me a DM and we will sort you out with someone else!

01.01.2022 MORE COMPETITION HINTS What you know so far: - It starts in March - You need a BUDDY... - There’s a Leaderboard - There’s individual calculated handicaps to make it an even playing field - The official announcement and details come out on Sunday night See more

01.01.2022 WHAT ARE MACROS? I get asked a lot: How much protein should I have? Is low carb better? Does fat make me fat? etc. Macros are the 3 main macronutrients that are found in food. These are; Protein, Carbohydrates and Fat. Every single thing we eat contains at least one of these nutrients, if not more....Continue reading