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나랑 신랑은 그림그리는 것 같이 손으로 하는 건 뭐든지 전혀 소질이 없는데 딸래미는 그나마 좀 나은갑다. 학교에서 손씻기에 대한 포스터를 만들어서 제일 잘 묘사한걸로 뽑혔단다. 학교 화장실에 다민이의 포스터가 걸렸다니 딸래미 자랑스럽구만.

#Proud #WashingHands #GoSpark
나랑 신랑은 그림그리는 것 같이 손으로 하는 건 뭐든지 전혀 소질이 없는데 딸래미는 그나마 좀 나은갑다. 학교에서 손씻기에 대한 포스터를 만들어서 제일 잘 묘사한걸로 뽑혔단다. 학교 화장실에 다민이의 포스터가 걸렸다니 딸래미 자랑스럽구만. #Proud  #WashingHands  #GoSpark 
The biggest compliment a Personal Trainer could receive 😎 @leishajadeee you’re welcome 😉🍑
#nopainnogain #assday #bootygoals #bootypump🍑 #gohealthclubsnundah @gohealthclubs #gospark
Thursday = Ass Day 🏋🏼‍♀️
@fitlikesami going 🍑⬇️🌱 #🍑goals #asstograss #squatzilla #buttday #goals #getitdone #bootygainz #gohealthclubsnundah #nundahfitness #personaltrainer @gohealthclubs #gospark
Getting leaner and working hard. Second catch up and training on Friday with this wrecking ball !! #onlinecoach #onlinecoaching #strongwomen #stronggirl #instagood #girlsofinstgram #competitor #asnfuelled #asnchermside #gohealth #gospark
Need a kick up the butt to get on track with your 2018 fitness goals?
Discounted early bird prices finish up on the 16th January so get in quick! 
8 Week Challenge includes:
- 6 bootcamps
- meal plans - before and after photos
- before and after measurements - GO 8 WC tank or tee
- prizes to be won!

Contact me for more info! 
#gohealthclubsnundah #gospark #go8wc #fatloss #musclegain #getitdone #yourjourneystartshere
Need a kick up the butt to get on track with your 2018 fitness goals? Discounted early bird prices finish up on the 16th January so get in quick! 8 Week Challenge includes: - 6 bootcamps - meal plans - before and after photos - before and after measurements - GO 8 WC tank or tee - prizes to be won! Contact me for more info! #gohealthclubsnundah  #gospark  #go8wc  #fatloss  #musclegain  #getitdone  #yourjourneystartshere 
When @jericho_wonjun_choi asks what's an OHS...... here I'll show you 😂😂 couldn't stop laughing!
When @jericho_wonjun_choi asks what's an OHS...... here I'll show you 😂😂 couldn't stop laughing!
#gospark 🌟🌟🌟#tomfordprivatecollection @tomford
Tired of trying to be subtle with your loved ones? 🤔  Then give the gift of a swift kick up the arse this Christmas, with a 1 Month Super Club Membership!!! Comes complete with 2 PT sessions with me, to give you a kick start to achieve your goals in 2018✌🏽
I’ve got 5 of these to give away to the first ones to message so be quick! 
#christmas #stockingstuffers #newyearsresolutions #newyearnewyou #roquefitnessau #gohealthclubsnundah #gospark @gohealthclubs @roquefitnessau
@bro dgetteomalley_ third squat if 85kg from last weekends @ptcnorthside peninsula cup. Love that determination to get the lift 💯👊🏾
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@olyfit
@bro dgetteomalley_ third squat if 85kg from last weekends @ptcnorthside peninsula cup. Love that determination to get the lift 💯👊🏾 . . . @olyfit
🥁 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
🥁 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
@bridgetteomalley_ smashing her first Powerlifting comp! Getting 7/9 lifts and placing second. What great job about only 8 weeks! Smashed it 👊🏾💯
@bridgetteomalley_ smashing her first Powerlifting comp! Getting 7/9 lifts and placing second. What great job about only 8 weeks! Smashed it 👊🏾💯
It's been a while but time to get back into it. Was a bit rusty at first but started to come back to me. #firedancing 
@olyfit @jettsashmore
It's been a while but time to get back into it. Was a bit rusty at first but started to come back to me. #firedancing  @olyfit @jettsashmore
Those last rep feels 😭😭 @olyfit @goldcoastweightliftingclub @jettsashmore
Those last rep feels 😭😭 @olyfit @goldcoastweightliftingclub @jettsashmore
First strength test / check in with my  online client Curtis dropped 6kg in 4 weeks. Deadlift 230kg 1rm up 30kg. We are working on a lot of technical stuff but also just smashing out the volume on a lot of simple things. Curtis is also doing a ton of mobility work 2. The main reasons for his progress are a structured diet and training program and the accountability of having a weekly checkin. Interested in getting strong or losing weight ? Inbox me or email bodysmart@live.com.au #bodybuilding #fitness #powerlifting #squats #deadlifts #bench #benchpress #onlinecoach #onlinecoaching #onlinecompprep #asnchermside #beforeyouspeakcoffee #gohealthnundah #gohealth #gospark #weightloss #weightlossjourney #coach #strengthcoach
First strength test / check in with my online client Curtis dropped 6kg in 4 weeks. Deadlift 230kg 1rm up 30kg. We are working on a lot of technical stuff but also just smashing out the volume on a lot of simple things. Curtis is also doing a ton of mobility work 2. The main reasons for his progress are a structured diet and training program and the accountability of having a weekly checkin. Interested in getting strong or losing weight ? Inbox me or email bodysmart@live.com.au #bodybuilding  #fitness  #powerlifting  #squats  #deadlifts  #bench  #benchpress  #onlinecoach  #onlinecoaching  #onlinecompprep  #asnchermside  #beforeyouspeakcoffee  #gohealthnundah  #gohealth  #gospark  #weightloss  #weightlossjourney  #coach  #strengthcoach 
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
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 
Team Beenleigh at the Go Health Loyalty Lunch today. Good looking bunch we are 😊

#gohealthbeenleigh #gohealthclubs #gospark #supertrainer
Everyone loves Secret Santa 🎅🎁
Great working with a crew of motivated and talented trainers here at GO HEALTH NUNDAH🏋
#gohealthclubs #gohealthnundah #gospark
@bridgetteomalley_ on her testing day yesterday. She hit a 90kg in her squat, that's a 5kg PB. 6kg short of double double weight. Thanks @goldcoastweightliftingclub for having her
@bridgetteomalley_ on her testing day yesterday. She hit a 90kg in her squat, that's a 5kg PB. 6kg short of double double weight. Thanks @goldcoastweightliftingclub for having her
Friday favourite- cable lateral raise is my favourite exercise for the medial deltoid. You get a more consistent tension on this than the DB version. No matter what your competing in guys or girls shoulders is one of the most important muscle groups. This is especially true for females. Try this for that “boulder shoulder” look. #bikinipro #bikni #bikinigirl #bikinicompetitor #ifbbproleague #personaltrainer #strengthcoach #onlinecoach #onlinecoaching #compprep #asnfuelled #asnchermside #gohealth #gospark #gohealthnundah #training #shoulders
Friday favourite- cable lateral raise is my favourite exercise for the medial deltoid. You get a more consistent tension on this than the DB version. No matter what your competing in guys or girls shoulders is one of the most important muscle groups. This is especially true for females. Try this for that “boulder shoulder” look. #bikinipro  #bikni  #bikinigirl  #bikinicompetitor  #ifbbproleague  #personaltrainer  #strengthcoach  #onlinecoach  #onlinecoaching  #compprep  #asnfuelled  #asnchermside  #gohealth  #gospark  #gohealthnundah  #training  #shoulders 
"Bro session" on my rest day. One of my favourite superset A1 Lat Pull Down A2 Lateral Raise. Helps that triangle shape 😝💪🏾
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@olyfit @jettsashmore
"Bro session" on my rest day. One of my favourite superset A1 Lat Pull Down A2 Lateral Raise. Helps that triangle shape 😝💪🏾 . . . @olyfit @jettsashmore
So this happened yesterday. I don't often get to team teach but when I do I always enjoy it immensely but this time it was a little bit extra special for obvious reasons (first time ever we have taught together). It was so much fun and I hope we get to do it again soon!
#sisters #keepingitinthefamily #groupfitnessinstructor #fitness #lesmills #onetribe #fun #gospark #gohealthclubs  #gohealthclubsspringwood
Cross education during injury training and rehab phases. My client Bree has a torn bicep so we are focusing on lower body training and this technique. Cross education is the principle where adaptations can be attained in an untrained muscle by training the opposing muscle. Check out the opposite muscle contracting in the video. This can transfer to either strength or skills. It’s useful to limit atrophy in short stints as could lead to greater imbalance when re starting training. If your interested in rehab training, training around injury or just curious to know more about this technique inbox me. #rehab #physio #physioterapy #exercise #exercisescience #bikinipro #biceps #progress #progress #onlinecoach #onlinecompprep #onlinecoaching #gospark #gohealth #gohealthnundah #training #weights
Cross education during injury training and rehab phases. My client Bree has a torn bicep so we are focusing on lower body training and this technique. Cross education is the principle where adaptations can be attained in an untrained muscle by training the opposing muscle. Check out the opposite muscle contracting in the video. This can transfer to either strength or skills. It’s useful to limit atrophy in short stints as could lead to greater imbalance when re starting training. If your interested in rehab training, training around injury or just curious to know more about this technique inbox me. #rehab  #physio  #physioterapy  #exercise  #exercisescience  #bikinipro  #biceps  #progress  #progress  #onlinecoach  #onlinecompprep  #onlinecoaching  #gospark  #gohealth  #gohealthnundah  #training  #weights 
Online clients- this is my online client Becky. She’s prepping for season A comps and is enjoying all the food. She’s basically struggling to get it all down.  I’m expecting her to have a very conservative cutting phase making sure we don’t lose any muscle and especially getting the legs lean. Best thing for Becky as a mum with a large family is she is lean enough to start prep after Xmas. If your interested in Online coaching or comp prep or getting strong inbox me. #mumsofinstagram #onlinecoach #onlinecompprep #onlinecompprep #womenempowerment #bikni #fitnessmodel #fitness #sportsmodel #compprep #coach #coaching #asnfuelled #asnchermside #gospark #gohealth #gohealthnundah #back #backworkout
Online clients- this is my online client Becky. She’s prepping for season A comps and is enjoying all the food. She’s basically struggling to get it all down. I’m expecting her to have a very conservative cutting phase making sure we don’t lose any muscle and especially getting the legs lean. Best thing for Becky as a mum with a large family is she is lean enough to start prep after Xmas. If your interested in Online coaching or comp prep or getting strong inbox me. #mumsofinstagram  #onlinecoach  #onlinecompprep  #onlinecompprep  #womenempowerment  #bikni  #fitnessmodel  #fitness  #sportsmodel  #compprep  #coach  #coaching  #asnfuelled  #asnchermside  #gospark  #gohealth  #gohealthnundah  #back  #backworkout 
@haydos02 getting a PB of 112.5kg on his bench!! .
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@gohealthclubs
@haydos02 getting a PB of 112.5kg on his bench!! . . @gohealthclubs
Tag a pretty and useless friend 😂
Tag a pretty and useless friend 😂
Perfect arvo with my fellow Igniting Leaders❤️ #thegirls #ignitingdreams #onedream #unstoppable #leaders #fitnessindustry #sundaysesh #goals #positivemindset #workingmum #fitmum #onpoint #love #friends surround yourself with positive beauties!! @gohealthclubs  #gospark
8 reps at 110kg touch and go is actually a warm up for this lady. It's been great working with Bree and now looking to help her as she steps over to become a strength coach. Bree's going to be a great addition to the team at Go Health and will be looking to help ladies who wanna get strong and also people interested in IIFYM. I've been training her for 2 years and I know she'll be an awesome coach from the start. Check her out #stronger #strong #strengthcoach #strengthtraining #powerlifting #girlswholift #stronggirl #stronggirls #mumlife #mumswholift #gospark #gohealth #gohealth #big3
8 reps at 110kg touch and go is actually a warm up for this lady. It's been great working with Bree and now looking to help her as she steps over to become a strength coach. Bree's going to be a great addition to the team at Go Health and will be looking to help ladies who wanna get strong and also people interested in IIFYM. I've been training her for 2 years and I know she'll be an awesome coach from the start. Check her out #stronger  #strong  #strengthcoach  #strengthtraining  #powerlifting  #girlswholift  #stronggirl  #stronggirls  #mumlife  #mumswholift  #gospark  #gohealth  #gohealth  #big3 
Breakfast Leg Press Sesh! Demolished 12 reps at 203kg 💥💣
#personaltrainer #kickingass #legpress #pb #gohealthclubsnundah #gospark @gohealthclubs
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
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 
Saturday Morning Gym Tomfoolery 🏎🏎🏎
@smithhellison @caurenlampbell @roquefitnessau  #racecar #gohealthclubsnundah 
#driveitlikeyoustoleit #personaltrainer @gohealthclubs #gospark
For a short time only- spend over $150 dollars at ASN Chermside and get a 1 on 1 consult with bodysmart training systems international and a free pass to Go Health Nundah gym total package value $275 inbox me now for details or drop in and see @mr.bisset at Chermside (ask him about the before you speak coffee ) ASN and bodysmart getting you in your best shape ever!! #asnfuelled #asnchermside #gohealthnundah #gospark #goals #supplements #acheive #nutrition #summerbody #booty🍑 #bootyfordays #squats #chestday #naturalbodybuilding #giveaway #girlswholift #weights #biceps #bikni
For a short time only- spend over $150 dollars at ASN Chermside and get a 1 on 1 consult with bodysmart training systems international and a free pass to Go Health Nundah gym total package value $275 inbox me now for details or drop in and see @mr.bisset at Chermside (ask him about the before you speak coffee ) ASN and bodysmart getting you in your best shape ever!! #asnfuelled  #asnchermside  #gohealthnundah  #gospark  #goals  #supplements  #acheive  #nutrition  #summerbody  #booty 🍑 #bootyfordays  #squats  #chestday  #naturalbodybuilding  #giveaway  #girlswholift  #weights  #biceps  #bikni 
A little bit of selfie love for the Foxy ladies on Tuesday! They’re gaining as many points as they can for the GOX Cup! 
#gohealthclubs @gohealthclubs #gohealthbeenleigh #gospark #GoxCup2017 #foxyladies
@bridgetteomalley_ pulling over double body weight from block 👊🏾💪🏾💯 .
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@gohealthclubs @olyfit
@bridgetteomalley_ pulling over double body weight from block 👊🏾💪🏾💯 . . . @gohealthclubs @olyfit
Lets make #gospark a thing. I don't about you but #walmart is 100% awesome. @walmart
Lets make #gospark  a thing. I don't about you but #walmart  is 100% awesome. @walmart
Declan is progressing really well through his rehab progressions!
After teaching him all the important movements, we’ve started to load them to get a stimulus to prevent future injury!
Declan is progressing really well through his rehab progressions! After teaching him all the important movements, we’ve started to load them to get a stimulus to prevent future injury!
When you gotta pause in the bottom for 3sec 😩😩 .
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@olyfit @gohealthclubs @gohealthclubs
When you gotta pause in the bottom for 3sec 😩😩 . . . @olyfit @gohealthclubs @gohealthclubs
Monday morning squats 🏋🏽‍♀️🏋🏽‍♀️🏋🏽‍♀️
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@olyfit @goldcoastweightliftingclub @gohealthclubs
Monday morning squats 🏋🏽‍♀️🏋🏽‍♀️🏋🏽‍♀️ . . . @olyfit @goldcoastweightliftingclub @gohealthclubs
It's Monday but here's a clip from our secrete waterfall from Sunday. .
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@olyfit @gohealthclubs
It's Monday but here's a clip from our secrete waterfall from Sunday. . . . @olyfit @gohealthclubs
Never judge a person by the weight they’re lifting! Rockstar client @smithhellison staying strong right to the end of a killer drop set... When a 1kg dumbbell feels like a 20kg dumbbell, you know it’s been a good sesh! #killingit #goals #gym #progress #personaltrainer #gohealthclubsnundah #gospark @gohealthclubs @roquefitnessau
The inchworm stretch is one of my favourite exercises for athletes as a start to their dynamic warm. If playing I would advise going from this into some running or light contact drills. If training straight from this into your training warm up sets for your first exercise. It really involves all the muscles of the body and in particular stretches out the posterior chain. Like most young elite athletes Shea could really use some more flexibility/mobility and we'll definitely be working on that in his off season. #athlete #rugby #rugby7s #strengthcoach #strengthtraining #strengthandconditioning #eliteathlete #gospark #gohealthnundah #asnchermside #asnfuelled #onlinecoach #onlinecompprep #onlinecoaching #personaltrainerq8 #personaltrainer #physio #physioterapy #juniorfooty
The inchworm stretch is one of my favourite exercises for athletes as a start to their dynamic warm. If playing I would advise going from this into some running or light contact drills. If training straight from this into your training warm up sets for your first exercise. It really involves all the muscles of the body and in particular stretches out the posterior chain. Like most young elite athletes Shea could really use some more flexibility/mobility and we'll definitely be working on that in his off season. #athlete  #rugby  #rugby7s  #strengthcoach  #strengthtraining  #strengthandconditioning  #eliteathlete  #gospark  #gohealthnundah  #asnchermside  #asnfuelled  #onlinecoach  #onlinecompprep  #onlinecoaching  #personaltrainerq8  #personaltrainer  #physio  #physioterapy  #juniorfooty 
Huge shout out to one of my newest recruits to the ROQUE Fit Fam, Samantha!!! 4 weeks in and the results are already well and truly starting to show! Keep up the hard work, dedication, and consistency 🤜🏽🤛🏽
#kickingass #goals #yougogirl #fitness #shoutout #personaltrainer #gohealthclubsnundah #gospark @gohealthclubs @roquefitnessau
Awesome working with this lady ICN BIKINI PRO Lianna on her prep for WBFF next year. Concentrating on some technique stuff on deadlifts, This is a PB for her of 100kgs * 2. Lianna is also a very good trainer and we had a good chat on deadlifts with rounded back and when and who is able to do them. Can't wait to see how she looks by the time we are finished. #progress #wbff #powerlifting #strong #girlswholift #stronger #stronggirl #gettingitdone #onlinecoach #onlinecompprep #onlinecoaching #personaltrainer #personaltrainerq8 #personaltrainerdubai #personaltrainerlondon #gospark #goals #gohealthnundah
Awesome working with this lady ICN BIKINI PRO Lianna on her prep for WBFF next year. Concentrating on some technique stuff on deadlifts, This is a PB for her of 100kgs * 2. Lianna is also a very good trainer and we had a good chat on deadlifts with rounded back and when and who is able to do them. Can't wait to see how she looks by the time we are finished. #progress  #wbff  #powerlifting  #strong  #girlswholift  #stronger  #stronggirl  #gettingitdone  #onlinecoach  #onlinecompprep  #onlinecoaching  #personaltrainer  #personaltrainerq8  #personaltrainerdubai  #personaltrainerlondon  #gospark  #goals  #gohealthnundah 
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. 
#soberana #spark #gospark #cheerleader #amigacheer #melhoramiga #pravida
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. #soberana  #spark  #gospark  #cheerleader  #amigacheer  #melhoramiga  #pravida 
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 .
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@olyfit @gohealthclubs
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 . . . @olyfit @gohealthclubs
This was our initial strength test 150kg for 2 with figure Athlete Cassandra. She is strong as a bull and super competitive so I just gotta work on some technique stuff with her and she might even do some powerlifting as well. She is going to look big onstage I can tell you that so super excited to be working with her !!!#progress #deadlift #deadlifts #onlinecoach #onlinecompprep #onlinecoaching #figureprep #anb #anbqld #icntropix #gospark #gohealth #gohealthnundah #strong #stronger
This was our initial strength test 150kg for 2 with figure Athlete Cassandra. She is strong as a bull and super competitive so I just gotta work on some technique stuff with her and she might even do some powerlifting as well. She is going to look big onstage I can tell you that so super excited to be working with her !!!#progress  #deadlift  #deadlifts  #onlinecoach  #onlinecompprep  #onlinecoaching  #figureprep  #anb  #anbqld  #icntropix  #gospark  #gohealth  #gohealthnundah  #strong  #stronger 
Working on some stuff but not a bad little 110kg beltless Sumo from my client Bailey !! First day back on the job. #progress #bikni #bikinigirl #offseason #sumodeadlift #deadlift #powerlifting #strong #stronggirl #onlinecoach #onlinecompprep #onlinecoaching #personaltrainer #personaltrainerq8 #personaltrainerdubai #personaltrainerlondon #gohealth #gospark #gohealthnundah
Have a spooktacular, bootiful and fangtastic halloween 👻#scarysquats on point ☝️ .
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#halloweencostume #halloween #halloween2017 #boomerang #scary #gymtime #fun #treats #vivaciousbodies #workout #squats #gocarindale #gohealthclubs #gospark
Another week is upon us, which means more opportunities to kick some Summer goals - meet you👉 at the bar 👐🏋️‍♀️🏋
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📸Megz
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www.vivaciousbodies.com
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#vivaciousbodies #gocarindale #gohealthclubs #gospark
#brisbanegym #brisbanept
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. 
#thepowerstationco #gohealthclubs #gospark #alphaprep #lovingnundah #mocopancoffee #weekend #gymlife
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. #thepowerstationco  #gohealthclubs  #gospark  #alphaprep  #lovingnundah  #mocopancoffee  #weekend  #gymlife 
Late night sesh 🍑💦 I go hard for the things I love 💯
If you haven't trained at #gohealthspringwood You're missing out 😝
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#datlightingdoe #gohealthspringwood #gospark #igfitmoms #fitmum #chicksthatlift #fitness #paramonosmodels #ifbb #icn #wbff #bikinimodels #bikinicompetitor #angles #booty #australia #brisbane #asnchermside #asnfuelled
Nick hitting a PB of 100kg Sumo Deadlift for a triple. .
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@gohealthclubs @olyfit
Nick hitting a PB of 100kg Sumo Deadlift for a triple. . . . @gohealthclubs @olyfit
When it's just me and my athletes taking up the racks 👊🏾👊🏾💯💯💪🏾. @bridgetteomalley_  ps @benny_82 get off your phone 😉😝
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@gohealthclubs @olyfit
When it's just me and my athletes taking up the racks 👊🏾👊🏾💯💯💪🏾. @bridgetteomalley_ ps @benny_82 get off your phone 😉😝 . . . @gohealthclubs @olyfit
Big fella moved up to the greys today!!!
✅ Grey shirt
✅ Grey hair
✅ Grey weights
@gilesmckee @gohealthclubs #newpb #chestday #tatas #dumbells #benchpress #gospark #gohealthclubsnundah
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
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 
💯ACCOUNTABILITY is the glue that ties COMMITMENT to RESULTS 💪❤
🏆JOIN GOXCUP 2017🏆
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www.gohealthclubs.com.au/gox-cup-2017 -
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#goxcup2017 #gospark #GObrownsplains #retainthecup #offthechartfitness
Overhead triceps extensions. Using this position with the bench under the elbows is a great way to hit your triceps long head. Doing them like this minimises the recruitment of other muscles and I find it easier for clients who have any type of shoulder issues. If your looking for structural balance in the arm or training for aesthetics you should be doing at least 1 or 2 exercises directly aimed at targeting the long head. Try this one in addition to your big compound movements like dips and close grip bench press. #bodybuilder #triceps #personaltrainerlondon #personaltrainerq8 #onlinecoaching #gains #gunshow #personaltrainerlondon #personaltrainerlasvegas #shredded #naturalbodybuilding #tipoftheday #exercise #technique #bodybuilding #asnchermside #asnfuelled #gohealth #gohealthnundah #gospark #big3 #arms #armtraining #gunshow #exercisescience
Overhead triceps extensions. Using this position with the bench under the elbows is a great way to hit your triceps long head. Doing them like this minimises the recruitment of other muscles and I find it easier for clients who have any type of shoulder issues. If your looking for structural balance in the arm or training for aesthetics you should be doing at least 1 or 2 exercises directly aimed at targeting the long head. Try this one in addition to your big compound movements like dips and close grip bench press. #bodybuilder  #triceps  #personaltrainerlondon  #personaltrainerq8  #onlinecoaching  #gains  #gunshow  #personaltrainerlondon  #personaltrainerlasvegas  #shredded  #naturalbodybuilding  #tipoftheday  #exercise  #technique  #bodybuilding  #asnchermside  #asnfuelled  #gohealth  #gohealthnundah  #gospark  #big3  #arms  #armtraining  #gunshow  #exercisescience 
Squats { 105 for 3} with my client Squiggs. Trying to convince her to step up to the WBFF next year !! She's currently sitting at about 12.7% bodyfat and if we decide to do it I'll put her into a strength phase of 4 weeks followed by a 4 week blend of strength hypertrophy training before 8 weeks of straight hypertrophy. Then we would assess whether we have time for another block or start cutting. She never really gets above 13% and her last prep cutting phase was only 8 weeks. #asnchermside #wbff #sportsmodel #fitnessmodel #prepstartsnow #letsdoit #girls #diet #compprep #onlinecoach #onlinecoaching #onlinecompprep #gohealthnundah #gospark #gohealth #shredded #squats
Squats { 105 for 3} with my client Squiggs. Trying to convince her to step up to the WBFF next year !! She's currently sitting at about 12.7% bodyfat and if we decide to do it I'll put her into a strength phase of 4 weeks followed by a 4 week blend of strength hypertrophy training before 8 weeks of straight hypertrophy. Then we would assess whether we have time for another block or start cutting. She never really gets above 13% and her last prep cutting phase was only 8 weeks. #asnchermside  #wbff  #sportsmodel  #fitnessmodel  #prepstartsnow  #letsdoit  #girls  #diet  #compprep  #onlinecoach  #onlinecoaching  #onlinecompprep  #gohealthnundah  #gospark  #gohealth  #shredded  #squats 
SPARK kiddos making after skull (school) treat bags and SUPER, Superhero capes! #GoSPARK #BooattheU #treatbagsready
Huge shoutout to ROQUE Fitness client Lauren, smashing out a 50kg PB for 12 reps!!! Huge improvement in her form since the beginning of her training, started on the Smith Machine and now squatting like a boss with the free bar! 🍑🍑🍑 #TEAMPEACH #peachforthewin #squats #squatspo #shoutout #bossingit #gohealthclubsnundah #gospark @laurenmuiirhead @gohealthclubs
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
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