🥁 DRUMROLL PLEASE... 🥁
Huge shout out this absolute legend, BOYDZILLA! Boyd joined the ROQUE Fitness Tribe 9 weeks ago, and has since lost 12.2kg, bringing his total weight loss to a whopping 32kg!!!
Seeing the changes, physically and mentally, is the biggest reward I could ask for... Boyd and I hit a few personal milestones during our training together, his first ever unassisted push up, being under 100kg for the first time since high school, and with the new year around the corner, there’s more to come.
Keep smashing it, couldn’t be prouder of you mate!!!
#personaltrainer#weightloss#gohealthclubs#gohealthclubsnundah#gospark @gohealthclubs @roquefitnessau @smithhellison
Most of my clients are doing little mini diets/cuts coming into XMAS. For the ones doing prep it’s like a little practice run. How do they respond to minimal calorie drops, increases in cardio, bigger reductions in cals. For all of them it’s just a way to get them in a better place leading into Xmas and allowing them more room to enjoy the festivities but resume their normal training routine in a better place post season. I’m a big fan of trying to work with your clients and allow things to be easier with a bit of forward planning. Sometimes I do this on a smaller scale ie got a big dinner on the weekend ? Cutback a little for a few days this week. Any questions inbox me ?? #fitness#diet#caloriecounting#sensible#training#girlswholift#coach#coaching#gospark#gohealthnundah#gohealth#fitnessmodel#leanmuscle#sensible#bodysmarttrainingsystems
Do you train like a girl ?? The typical bodybuilder split is not very female friendly
Chest, back, shoulders, legs and arms on seperate days. Girls are much better off with a small amount (one or 2 ) of pressing exercises and programs that focus more on the glutes/ legs (legs only get 1 day in your typical bodybuilding split) and back and shoulders.
Girls are a lot closer to men in lower body strength to upper (relative to muscle mass) and so workouts with an emphasis on the lower body can be more productive as well. When it comes to chest day well girls aren't hanging to pack slabs of muscle on their pecs so a whole day devoted to chest just makes no sense. All the girls in the picture trained a certain way.
So try - this lots of booty exercises (every girl wants a booty these days ). Some good exercises for shoulders as nice shoulders can create the illusion of narrow waist, some back /posture stuff for healthy shoulder joints as correct posture makes also makes you look more confident and sexy. If your interested in how to train specific to women inbox me for more info. #strengthtraining#girlswholift#feminine#gains#sportsmodel#fitnessmodel#beauty#booty 🍑 #bootyfordays#sculpture#diet#womenempowerment#shoulders#beachbody#summerbody#diets#girlsofinstgram#gospark#gohealth#gohealthnundah#training#weights#strongissexy#stronger
Seja qual for a sua loucura eu vou está lá pra ser louca com você. Tipo vestir a camisa da Atlética que eu não pertenço, ficar nervosa com apresentação, fazer cartaz e gritar até ficar rouca kkkkk
Sabe... essas coisas de melhor amiga. Te amo. Hoje você estava arrasanii.
Hand stand progressions today after normal training. Started with 30sec holds on wall seeing how close my hands can get to the wall. Then free handstand with a spot. Always gotta have fun .
Such a fun day with the team @gohealthclubs and the boys @alphaprep_australia making some healthy choice meals.
@gohealthclubs representing with some rowing and push up competitions in the lead up to #goxcup2017
@silent_genetics taking the win with 80+ pushups in 60 seconds.i actually felt exhausted just watching
@anarchy_plus showing us what abs look like. Some motivation for us this summer for those with dad bods out there.
And of course a big thank you to our girls @thepowerstationco for keeping the caffeine flowing on the weekend for all us mere mortals needing a pick me up.
I'm absolutely proud of what we have created here. We are part of the greater community. Thanks to Meg at Go Health Clubs Nundah and all the PT's for including us in your daily life. Feeling blessed.
Here are 2 of my clients post comp from season B. Both had very hard preps getting quite low in calories and doing a lot of training and cardio. Both had a few days or more untracked food and now they are straight back on what you could call maintenance calories. For almost all my clients I put them straight back on there base calorie intake ( the calories you need to survive without exercise etc) plus 30%.Then as soon as possible depending how they respond wether they want a bit of a break from training etc I try get them up to around 50% on top of their base calories. Not one of my clients has blown out after competing. Really it takes a lot of food to put on a substantial amount of fat. Talking fat not water or glycogen. A slow reverse diet is NOT needed get your body back on track ASAP after competing. #strengthcoach#diets#dietplans#onlinecoach#onlinecompprep#nutrition#bikinipro#bikinigirl#onlinecoach#A#training#gospark#goals#sensible#girlswholift#girlsofinstgram#deadlift
Shout out to my members who are celebrating their own #transformationtuesday I am so blessed to have met every single one of you and share your journey! I have watched them go through ups and downs, 7 days a week, numbers of kg's lost, some have recovered from eating disorders and diabetes, some have rebounded back from smoking, drug use and cancer! They've fought anxiety, depression and kick suicide out! Others have chosen to start now for their future and a lot have chosen to bust personal goals and uproot their whole life for a new and better one! I'm so proud of all of you and I wish I had a photo with each! But here's a handful who I've managed to get the odd selfie with (hope they don't mind haha) long life friends and high achievers ✨💚My members are the definition of no excuse, if they can do it you can too! True meaning of #gospark @gohealthclubs