#greenzonewarwick

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TOP POSTS

ECCENTRIC PULL-UPS...
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Slowing down the eccentric part of the pull-up (downwards motion) can be used to make this exercise more difficult then it already is, OR regress it... If you are struggling with pull-ups this is an awesome way to build up strength to perform it properly. You will just need to boost yourself by jumping / using a step and get your chin above the handles you're holding, then slowely lower yourself down. Once at the bottom of the rep you then boost yourself up again. Over time try to increase the time you take to lower yourself down and try to jump a little less and rely on your arms more to pull you. This will build strength over time. Doesn't work over night though requires consistency..
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Props to @hollymcmurdo for 🎥 work 👊🏼
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#greenzonefitness #greenzonewarwick #greenzonejoondalup #fitspo #fitness #fitfam #perthfitfam #instafit #motivation #fitnessmotivation # #ripped #shredded #gym #fitnessmodel #muscle #bodybuilding #personaltrainer #perth #perthisok #pullups #backday #weights #gymlife

The #greenzonewarwick team sweating out!! Image via// @bek_janscak #greenzonefitness #getinthezone

Very happy with 3rd place at IFBB O'MARA CLASSIC BIKINI OPEN SHORT. Congrats to all other competitors and bring on the Arnold's in Melbourne. A big thank you to #greenzonewarwick and #zambellispizza for the support. You both rock ;)

Before and after I understood how important it is to train shoulders!! I know I'm wayyy leaner in the first photo but let's be honest, it's cold and body fat keeps me warm 🙈🙌🏼 #perthfit #greenzonewarwick #shouldersgetthesoldiers #rhymingsucks

A M A Z I N G progress from one of my favourite clients/mates @mezzzee . Squatting 95kg for 3 reps 👊🏼💪🏼✊🏼 (with very nice form as well, minus the slight forward tilt towards the end). - - -

Words can not describe how proud I am of you! Depth is a major key for not only power but strength also, her depth is parallel if not lower (camera angle isn't the best - forgive me 🎥) which is something we have been working on for a while. I see a lot of people in the gym squatting heavy weights but have no concept of depth, form, breathing, body positioning etc. Obviously there are scenarios where some of these aspects can be overlooked/regressed - however it takes MORE EFFORT and MORE STRENGTH to push those weights from a lower position! #greenzonewarwick #greenzone2k17 #stayhungrymylions

Great to have a few of the @westcoasteagles boys getting behind @ppp4spa_perth and you can too get on www.ppp4spa.com.au and register to run or walk half an hour this Friday and Saturday at Green Zone Fitness and support mental health awareness and suicide prevention #perth #ppp4spa #suicideprevention #aintweaktospeak #greenzonewarwick

TRICEP PULLDOWN//PUSHDOWN with Rope Attachment
Bingo Wings, Tuck Shop Arms, no matter what you call them, NO one wants them!!
Try this one to sculpt your beautiful wings.
This upper body isolated movement will have you singing "Say La Ve" to those wobbly bits.

HOW:⬇️
Attach rope to a high pulley and grab rope at base with a neutral grip, palms facing inward.
Stand up leaning slightly forward and over rope, keep your chest up, neutral spine, shoulder blades together, core switched to on!
Bring your arms up to a 90 degree angle parallel to the floor (starting position)
then switching on your tricep, pull the rope downward and spray outward around hips, ending with arms fully extended and flexed at the tricep brachii
NOTE:⬇️
The upper arms should always remain stationary close by your sides, only your forearms should move.
Breathe in on the way up and Breathe out on the way down.
Keep your core engaged, shoulders back and down.

MOST RECENT

EXERCISE GUIDE #1 | SQUATS
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Everyone knows what a squat is right? It's one of the most important exercise movements and offers a range of beneficial outcomes! Due to its importance in (what should be) everyone's training plan, @lisanicolaisen will be demonstrating a perfect squat! She's a natural!
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✅DO'S:
1️⃣Squat with your heels shoulder width apart, make sure your heels are directly under your shoulders.
2️⃣Turn your feet out 30°, whilst keeping them flat on the floor.
3️⃣Push knees outwards, ensure they don't buckle inwards.
4️⃣Keep your back neutral, and your head inline with your torso.
5️⃣Bend your knees and hips at the same time.
6️⃣Squat down until your hips are lower than your knees. -
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❌DONTS:
1️⃣Heels coming off the floor at any time.
2️⃣Knees moving inwards.
3️⃣'Half reps' (not taking hips below knees).
4️⃣Poor setup - take your time and make sure the bar is will be easily lifted off the rack and ensure that your body stays tight throughout the entire setup process.
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💪🏻BENEFITS:
1️⃣Gain strength.
2️⃣Build muscle.
3️⃣Burn fat.
4️⃣Improve balance and stability.
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ECCENTRIC PULL-UPS...
.
Slowing down the eccentric part of the pull-up (downwards motion) can be used to make this exercise more difficult then it already is, OR regress it... If you are struggling with pull-ups this is an awesome way to build up strength to perform it properly. You will just need to boost yourself by jumping / using a step and get your chin above the handles you're holding, then slowely lower yourself down. Once at the bottom of the rep you then boost yourself up again. Over time try to increase the time you take to lower yourself down and try to jump a little less and rely on your arms more to pull you. This will build strength over time. Doesn't work over night though requires consistency..
.
Props to @hollymcmurdo for 🎥 work 👊🏼
. .
#greenzonefitness #greenzonewarwick #greenzonejoondalup #fitspo #fitness #fitfam #perthfitfam #instafit #motivation #fitnessmotivation # #ripped #shredded #gym #fitnessmodel #muscle #bodybuilding #personaltrainer #perth #perthisok #pullups #backday #weights #gymlife

Wed hump day 🤗

Remember your path , where your headed an run your own race ❤️ Book your spot for tomorrow 💁🏽🦄. #beckzjunglebodysquad #werunthis #malaga #landsdale #transformation #greenzonewarwick @greenzonewarwick

Show me what you've learned
#trainthetrainer
Fabulous training session Denks and Vee... Loved it!!! You girls did awesome!!!
#infinitehealthandwellbeing #greenzonefitness #greenzonewarwick #getinthezone #ptbek #ptlife #personaltrainer

Today's Chest Workout 💪🏼💪🏼💪🏼 ...
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9 sets of Bench Press..All Super set with 12x cable chest flys..
✔️✔️✔️..
60kg x 18 ✅.
70kg x 15 ✅.
80kg x 12 ✅.
80kg x 10 ✅.
80kg x 10 ✅.
85kg x 8 ✅.
90kg x 5 ✅.
70kg x 10 ✅.
60kg x 13 ✅.
Followed by 100 push ups in as minimal sets as possible (I performed 5 sets of 20 as my chest was spent by this stage)
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Ussualy don't do this much volume per muscle group in one day but for these next couple weeks decided to mix it up abit. Chest will be tender tommorow!
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#greenzonefitness #greenzonewarwick #greenzonejoondalup #fitspo #fitness #fitfam #perthfitfam #instafit #motivation #fitnessmotivation # #ripped #shredded #gym #fitnessmodel #muscle #bodybuilding #personaltrainer #perth #perthisok #chestday #bench #olympiclifting #crossfit #photooftheday

✔️ INCREASE YOUR THORASIC EXTENSION & BACK ACTIVATION ✔️ .
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Majority of our population has rounded shoulders to some degree (internally rotated shoulders) which left unresolved can get worse causing an impingement and over years and years could potentially turn into severe postural kyphosis (hunchback)..
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Here is one way to start activating your middle back and get more extension through it which will in turn help prevent this from happening.
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PICTURE A: Rounding your back out, sucking in core, hold this for a second or two.
Then...
PICURE B: Anteriorly tilt your pelvis , sticking your butt out, and squeeze shoulders back, this should create an arch in your back. Hold this and squeeze the contraction in your back for around 3 seconds.
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Alternate between A & B for around 30 seconds, rest for 30, then repeat. This should get your mid back fired up so when you perform all other excercises you maintain correct posture and not allow your back to round out. Once the session is over I suggest performing stretching and extra mobility work such as lying over a foam roller, but this is a great start. Be consistent with this, one time ain't going to fix years of bad posture! Perform multiple times per week!.
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#greenzonefitness #greenzonewarwick #greenzonejoondalup #fitspo #fitness #fitfam #perthfitfam #instafit #motivation #fitnessmotivation # #ripped #shredded #gym #fitnessmodel #muscle #bodybuilding #personaltrainer #perth #perthisok #posture #rehab #prehab

PHOTO ON LEFT: Start of March, sitting at 69.5kg....
PHOTO ON RIGHT: Current Physique, sitting at 81kg....
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Have been on a lean mass gain phase for the last 19 weeks. Started off with my calories at around 2600 and as my body adapted and I got heavier slowly increased them and am now eating roughly 3500-3700 calories per day which only has me in a slight surplus..
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During the course of the 19 weeks, on average I was gaining 600g a week. Have noticeably gained a little bit of fat in the process along with gains in muscle, but It doesn't worry me as I know how to get rid of it..and it's currently winter so not exactly walking around shirtless 😝..
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I don't believe in 'dirty bulking' as it just adds unnecessary fat you are going to battle to loose down the track. So if you are gaining upwards of 600g a week I seriously suggest cutting your calories back a tad..
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Going to stay in a surplus for 3 more weeks and try to gain a couple hundred more grams of lean muscle tissue and am then going to start a cut in which I intend to get slightly leaner then the left photo but be hopefully 3-4kg's heavier. Will start slow at around 3000 calories and adjust as needed. No cardio just yet will save that for down the track a bit when things start slowing down. Gotta keep a few tricks up your sleeve..
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. 🎥 During the course of the cut I intend on making weekly vlogs showing how I eat, ways I train, and how I stay on track, and being flexible but while still getting results..these will be uploaded to my YouTube channel which I will promote in an upcoming post. So feel free to follow along and see how you go about getting down to low levels of body fat!
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Hope everyone has an amazing week!
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#greenzonefitness #greenzonewarwick #greenzonejoondalup #fitspo #fitness #fitfam #perthfitfam #instafit #motivation #fitnessmotivation # #ripped #shredded #gym #fitnessmodel #muscle #bodybuilding #personaltrainer #perth #perthisok #motivation #motivationmonday #transformation #transformationtuesday #bulking #cutting #fitlife #vlog #nofilter

👊🏋️‍♀️@greenzonewarwick
Come down now for a scan!
Summer bodies are made in winter 😎
📅Saturday 15th July ☝️☝️☝️☝️☝️
#greenzonewarwick
#lotusbirdvitality #scannerlocations

The person who does more then they are paid, will always be paid for more then they do. .
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Go above and beyond in life, and see where it leads you. People I used to look upto, people who were in the fitness industry before I was, people who used to give me advice...now look to me for answers, now ask me for help, now pay me for my services in the same field they perform in. You are what you put in. I go beyond what is asked of me, I go further then I need to. I am passionate about what I do, and that's how I am in the position I am in. Never satisfied, always hungry for success, and won't settle for nothing less then more....
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#greenzonefitness #greenzonewarwick #greenzonejoondalup #fitspo #fitness #fitfam #perthfitfam #instafit #motivation #fitnessmotivation # #ripped #shredded #gym #fitnessmodel #muscle #bodybuilding #personaltrainer #perth #perthisok #motivation #💯 #photooftheday #drive #goals #success #hardwork #fitlife #idols #rivals

It's ok to struggle
It's ok to fight
It's ok to not do as well as you did yesterday
It's ok to have a day off
It's ok to fail, just don't give up.
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We all have our on days and our off days, kick pick yourself up and keep going with another job, change your mental path and tomorrow is a new day.
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I'm knackered and failing at a #vives
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#girlsinglasses #fitfam #weights #girlswholift #girlswithmuscle #training #gym #commitment #makinggains #gainz #girlceps #redheadsunite #gameface #t1dlookslikeme #tee1deeandme #t1d #diabeticfitness #diabadass #diabeast #dontletitstopyou #winner #biceps #greenzonewarwick #greenzone #fitgirls

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