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At about the 9km mark, probs thinking to myself "where is that damn finish line" ๐Ÿคฃ๐Ÿ˜‚ #BTPT

I AM SO UNBELIEVABLY STOKED RIGHT NOW, for so long ive been scared of getting under that dreaded tripple figure 100kg clean, and tonight i conquered my fear multiple times. Wether it be improving myself or seeing how happy my clients get from improvement and results is an absolute life changer and why i love my job sooo much. ๐Ÿ’ช๐Ÿ‘Œ #btpt #conqueringfears #gettingresults

Without sacrifice, there will be no victory ๐ŸŽฅ #BTPT #BACKTOBASICS #OVERLOAD 45s

Was deep in the hurt with the man and a machine @olio_hiliate this arvo. If you wanna see a guy throw around some real decent weight go check out his instagram. Shot bro! #btpt #wod #hurt

I'll tell you, nothing beats character or hard work not today or any other day !! A million different memories and emotions all in a blink of an eye #BTPT

Pulled a PB today of 193kgs, so happy. Still chasing that 200 though. #BTPT #deadlifts

Finally stuck a 100kg jerk today for a clean and jerk PB, needs a lot of work but felt good to get that triple figs above my head. #BTPT #cleanandjerk

Choosing the right lift - risk V reward.
Two videos shown 8 weeks apart and some subtle differences that allowed for the correct exercise prescription. ๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น
One of my work colleagues and good mates @kellymareefitness often shied away from any power lifts in the gym partly due to the risk of injury. ๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น
Her goal was to just gain some better strength through the glutes and hamstrings rather than chase big numbers as a power lifter. ๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น
With Kelly standing at 6ft1 the deadlift from the floor was creating more risk than reward. Femur position mimicked more of a squat movement than a hinge, knees were tracking forward and despite having great flexibility was rounding slightly through the lower back. ๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น
After implementing a two plate elevation not only was the posterior chain engaged a lot better; the bar moved faster, the weight was heavier and the form was improved. All to compliment initial goal of getting stronger. ๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น๐Ÿ”น
Sometimes as trainers we persist in trying to fit square pegs in to round holes with our exercise prescription. If you're body type isn't as conducive to the big lifts, look for the right variation. Will allow for safer movements whilst boosting that strength ๐Ÿ’ช๐Ÿป #btpt #deadlift #fitnessfirstmonavale #fitnessfirstau

Great group over the weekend! Thanks everyone for coming out -- I hope you had a great workout!! ๐Ÿ’ช๐Ÿฝ๐Ÿ’ช๐Ÿฝ๐Ÿ’ช๐Ÿฝ๐Ÿ’ช๐Ÿฝ #BTPT #ReunionReady #PHS2007

MOST RECENT

After working 3 weeks straight and finishing off my overload program ๐Ÿ’ฏ nothing feels more amazing then relaxing in the pool, following no diet or just a plan in general โœ…thankyou for the amazing surprise @amyh_murphy ๐Ÿ”ฅ๐Ÿ”ฅ#gymmotivation #lift #doyoueven #motivation #btpt #backtobasics #gc #fitspo #fitspiration #lifting #bodybuilder #bodybuilding #humpday #goldcoast #fitness #athlete #grind #training #gains #gymlife

Bootcamp Thursday
Have gone all out military style in training the kids for term 4 on Thursday arvos.

I've never worn it as a badge of honour to push clients or students to their absolute extremities. But if the foundation is strong it's always good to have that one 'near death' session per week.
This is the format I've been running with. Only changing variable per session is the exercise choice -

First block: 10 stations X 2 laps (60 on/30 off). Second block: EMOM (every minute on the minute) 5 exercises, choose a rep range to hit, remainder of the minute is your recovery X 3 laps.

Third block: All exercises completed together (usually Bodyweight) timed 40on/20off, 4 exercises X 3 laps, everyone starts and finishes together ๐Ÿ™‚
#btpt #bootcamp #groupexercise #futureathletes

Getting fully loaded @holy_bowly with their Fully Loaded Aรงaรญ bowl. Perfect on arm hot spring day! #acaibowl #acai #smoothiebowl #smoothie #healthyfood #healthyeats #healthcoach #veganfood #omgsfy #foodporn #foodie #foodiesofig #berrygood #berrygoodness #bowlofawesome #btpt

Throwback!! you guys were doing great!! Can't wait until your both fit and healthy again so we can keep smashing it ๐Ÿ’ช๐Ÿพ๐Ÿ’ช๐Ÿพ
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If you need helping reaching your goals whether it is training or nutrition! I'm just a DM away and am willing to help you ! 6 weeks until Christmas ๐Ÿ˜†๐Ÿ˜† don't miss out!

Young fella's growing up (and still making me look like a kid) #BTPT

Got some good work in today with @theonemcclung and @bhanks_1017. Anthony spent some time with the @houstontexans till he tore his hamstring. We're on a mission to get him back ๐Ÿ’ช๐Ÿฝ๐Ÿ‘๐Ÿฝ#BTPT #NFL #Fitness #Training #TurningDreamsIntoReality #TheFeetAreStillQuickThooo

Super pumped to be delivering a new term 4 strength & conditioning program 'Basic Barbell'. Aim is to build the strength foundation and barbell principles at a young age, so students feel comfortable executing staple lifts in a gym setting.
Today's focus was the squat.
Progressions covered:
๐Ÿ”นBodyweight squat (bottoms up)
๐Ÿ”นBodyweight squat (top down)
๐Ÿ”นBanded goblet squat
๐Ÿ”นBanded squat to box (front)
๐Ÿ”นBanded squat to box (back) ๐Ÿ”น1&1/4 back squats.
Technique wise the Ravo girls smashed it ๐Ÿ‘Š๐Ÿป some being under a bar for the first time.
#btpt #strengthandconditioning #squat #basicbarbelltraining

Sorry I already tagged yaโ€™all on fb. Iโ€™m not even in week 2 of my programme and donโ€™t want it to end ๐Ÿ˜‚๐Ÿค” #Repost @bailey_theobald (@get_repost)
ใƒปใƒปใƒป
๐ŸšจIt's competition time๐Ÿšจ

As most of you guys know I am now a personal trainer / coach at Goodlife Helensvale.
I was trying to think of some sort of deal or discount for next month, when I thought why not give something away โ€ผ๏ธ How to enter ?
Like this post โœ…
Share this post ๐Ÿ‘€
Tag your friends ๐Ÿ‘ฅ

I will be choosing one lucky person at the end of this month ๐ŸŽŠ t&c's apply
What is it that you win ?
8 week shred package this contains:
โœ…-2x45min training sessions โœ…-Step by step training program development for you and you only ! โœ…-24-7 support โœ…-nutrition support/advice โœ…-supplementation #gymmotivation #lift #doyoueven #motivation #btpt #backtobasics #gc #fitspo #fitspiration #lifting #bodybuilder #bodybuilding #humpday #goldcoast #fitness #athlete #grind #training #gains #gymlife

#Repost @bailey_theobald (@get_repost)
ใƒปใƒปใƒป
๐ŸšจIt's competition time๐Ÿšจ

As most of you guys know I am now a personal trainer / coach at Goodlife Helensvale.
I was trying to think of some sort of deal or discount for next month, when I thought why not give something away โ€ผ๏ธ How to enter ?
Like this post โœ…
Share this post ๐Ÿ‘€
Tag your friends ๐Ÿ‘ฅ

I will be choosing one lucky person at the end of this month ๐ŸŽŠ t&c's apply
What is it that you win ?
8 week shred package this contains:
โœ…-2x45min training sessions โœ…-Step by step training program development for you and you only ! โœ…-24-7 support โœ…-nutrition support/advice โœ…-supplementation #gymmotivation #lift #doyoueven #motivation #btpt #backtobasics #gc #fitspo #fitspiration #lifting #bodybuilder #bodybuilding #humpday #goldcoast #fitness #athlete #grind #training #gains #gymlife

180kg - 11 reps, I was only going to hit 10 but I thought fuck it and went 11 ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚ #BTPT#gymmotivation #lift #doyoueven #motivation #btpt #backtobasics #gc #fitspo #fitspiration #lifting #bodybuilder #bodybuilding #humpday #goldcoast #fitness #athlete #grind #training #gains #gymlife

Client shoutout to one of my most consistent warriors @sallyslaytor.
Has been a huge 12 months of results that included: ๐Ÿ’ช๐Ÿป 12kgs weight loss
๐Ÿ’ช๐Ÿป 18 seconds quicker on the 1km row ๐Ÿ’ช๐Ÿป 3RM back squat of 50kg. 12 months ago could not even grip a bar behind the head, such has been the improvement in her thoracic mobility. ๐Ÿ’ช๐Ÿป 5kg improvement on her 3RM bench.

Consistency is ๐Ÿ”‘ Congrats Sal!
#btpt #fitnessfirstmonavale #fitnessfirstau #results

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