Female Health and Body Composition Coach
How is ‘black lives matter’ even a thing? How are we not way beyond this? How is there STILL so much racism and prejudice in this world? 🌎 Anyway, needless to say, I am for all people - no matter what race. Should be a given.
So proud of this girl 🙌🏼
Even through isolation, Taylor has continued to progress towards her goals 🔥
We track training and nutrition every single week and make adjustments as necessary to make sure we keep moving forwards 👌🏼
We are currently in a fat loss phase, where Taylor is in a caloric deficit as an average across the week - but with slightly lower cals during the week and higher on the weekends so she can still enjoy socialising with friends and family 🥗🍿
So excited to see what we can do from here with gyms opening up soon!
So proud of you, Taylor - keep smashing it 💕
Quick breakdown of the steps to start tracking and making progress towards your goal 💪
Coach Elle Edwards
Coach Elle Edwards's cover photo
If you feel like it’s always just a choice between avocado or nuts for your fats, then maybe it’s time to mix it up ✌🏼
This fancy pesto is worth it - 10g fats per 20ml.
Adding to chicken and zucchini is a really good idea 💯
Eat simple, good quality food 👌🏼
Shout out to Neville 🙌🏼
Business owner. Father. Strong like bull 🐮💪🏾
Neville has kicked off 2020 getting strong in a few key lifts. Rack pulls being the current favourite.
When you have limited range or chronic inflammation (I have this too in my hamstring 🙋🏻♀️), you can still train. With the right exercises selection and treatment for any flare ups, you can still make progress.
8-10 weeks ago, we started doing rack pulls with strict form at 80kgs. As he progressed in both strength and form, we increased the weight. Same rep range, only with an extra 50kgs today (top set was 140kgs).
Finished this program on a high Neville! 💪🏾💪🏾💪🏾
Deadlift cues from @bretcontreras1 that have changed my coaching life 🙏🏼
@liambourke105 I cannot take credit for the painting the quads - this is the source 👌🏼
And on a side note, I am having a lot of fun with my RDLs these days imagining a unicorn helping me 🦄🙏🏼
Squats back in my program 💪🏾🍑
Currently working in a variety of rep ranges. Squats for 4 sets of 5 reps today - low reps means more weight on the bar (in most cases).
Finished with hip thrusts 16 to 20 reps. Unfortunately don’t have a video but was only lifting 40kgs for those. Lighter weight to allow for more feel and more of that sweet buuurrrrnnn 🔥
What are you training today?
This phase... I would have been in year 11 or 12 at school here.
Before this, I was healthy and athletic. I was never super popular or anything but had the best friend a girl could ask for @ashabobasha throughout & would not have had it any other way 😅❤️
So, I’ll tell you a bit about what had happened in the lead up to this photo.
I had made my way into a social group at school and had started going to parties etc. then one day, the girls stopped talking to me at school and I had no idea what went wrong.
I didn’t have the social skills to deal with this at the time and it got to me.
I opened up to the people and they didn’t like me? Rough 😅
After that, I became more conscious of how I looked. I started cutting back my food and exercising a bit more. Because, if I looked better, they’ll like me, right?
After losing a bit of weight - I remember people telling me I looked really good. I even got more attention at school and boys started talking to me.
So I kept going - just wanted to be a part of something, I guess. And if this is what it took to be accepted then that’s what I did.
Could say things got a bit out of hand - 12kgs later I was sitting at about 52kgs. Unhealthy relationship with food and with myself.
I remember @ashabobasha telling me how she was worried about me, watching me get thinner and thinner and didn’t know why 🙈
That stuck with me. I still remember that conversation and how it hit home.
I knew I wasn’t in my best headspace and I didn’t have all the information but I knew I wasn’t doing the right thing by my body.
I knew that right then and there, I could never let anyone have that kind of influence over me again. I had really started to lose myself there. I had no energy, was weak and couldn’t share an untracked meal with family or friends without anxiety.
From here, I needed to rebuild my body and my mind to a strong, healthy place and give zero f*cks about others opinion of me.
It has been 10 years. I am in a great place now. But it has been a huge journey to date. But that is all for today kids! Will share the next chapter soon x
THE GLUTE PURSUIT 🍑
My goal post comp is to grow my glutes - so have started focussing on building 😅
So far, I have done these things consistently with the support and guidance from @coach_jacob_green
💪🏾 Introduced BB Hip Thrusts in various rep ranges (5-20) with higher frequency (3 x per week)
🍚 Eaten enough food to allow my body to build muscle (and eaten on plan - tracking everything)
😴 Made sleep a priority
I have done this consistently over the last 2-3 months and have started to see good improvement for the amount of time I have been prioritising this - yay! 🙌🏼
Enjoying the process and seeing the results for work being put in every day.
If there is a muscle group you want to grow - ask yourself:
✅ Are you training to your max recoverable volume / enough frequency to see results?
✅ Are you tracking your nutrition and eating enough to build muscle?
✅ Are you giving your body adequate recovery? Sleep, rest days, soft tissue work etc?
There is no magic solution, just hard work, tracking and adjusting as necessary 😅👌🏼💪🏾
NUTRIENT DENSE FOODS & NUTRIENT POOR FOODS 🍎🥞.
When making food choices, don’t think of ‘good foods’ and ‘bad foods’. 🙅🏻♀️
Think instead, nutrient content of the food. Instead of categorising foods as good or bad, think about it being nutrient dense or nutrient poor👌🏼
Often, I see people in this trap (and trust me, I’ve been in it too) where we avoid a ‘bad’ food and in the process, eat about 2-3 times the amount of calories in ‘good’ food instead... then end up eating the thing anyway 😂🙈. They also feel guilt for eating foods labelled as ‘bad’, which adds stress and negative feelings associated with being non a plan.
If you are trying to achieve fat loss, for example - the key is to be in a caloric deficit. Within this caloric allowance for the day, look for mainly nutrient dense, whole foods. These will keep your gut happy, reduce inflammation , help you get the most out of training and add to overall health - say 85% of daily food intake should be nutrient dense. 🍍
The other 15% could be made up of foods that are lower in nutrients but little things that will help with adherence - like a 🍫 or an 🍦 or the odd 🍔). Without feeling guilty.
Key point - as long as these foods are tracked as a part of your daily calories and not in addition to, then this will help you stay on track and avoid blowing out, feeling good, reducing food anxiety and getting results 🔥☺️👌🏼
Love this shot by @kale_and_co_kitchen as the cover image - the rest are less aesthetic but you get the idea 💡😅
Woo! Jake Carter is coming back to Shredded!
Teaching a whole day on each of the following:
- Eating Disorders
- Women's Mental Health
- Mental Wellbeing
Want to jump in on any of these (or all three)? Check out these details, including a bundle price if you attend all 3 days.
THE RETURN TO SOCIALS 🙌🏼
Hey guys!! Thought I would announce my comeback to the gram with a cute dog video - because they are always a hit 😅
But for reals - I haven’t been on here much for a few reasons, one of them being that I was so concerned with what I was putting up being wrong or not good enough.
But one thing I do like about this platform is that is does give an opportunity to give a real insight into who I am and what I stand far. Also to document my journey on how I help people every day to feel better, look better, perform better. As a coach, I am always growing and evolving and looking forward to sharing with you guys.
So that is a little note from me, not polished or planned. Just a start ☺️ Now time to walk Missy 😅
YEAH GIRL 💪🏾😍💯
@nattyg hitting 105kg Sumo DL 💪🏾 First time cracking the centenary (100kg). As much as I was 😭 I couldn’t be there on the day, I happy danced in my hotel room here for a good 5 mins 😂🥳
Shifting her focus more towards performance goals & could say it’s going well 😅👌🏼💪🏾
Epic weekend learning from @biolayne on nutrition & training for the physique athlete 💪🏾
Heaps of brain gains and such a pleasure meeting Layne and the crew from @cleanhealth (Rhi & Jason) who put it all together 😍Had heaps of fun both in the classroom and out & about Melbourne town 🤓🙌🏼
This experience has been amazing - meeting industry leaders, making new friends and have acquired new tools to help my clients get those sweet results! 😍🙏🏼 💪🏾🍑
The Tip of the Ice Berg
This moment here, was the peak moment.
Success that you see is generally back up by a LOT of hard work and sacrifices when no one is watching.
This moment here, was a huge achievement for me and Jake.
But to get a result that is above and beyond my normal, I had to put in work that was above and beyond the usual.
Here is an insight into some of the work that went in behind the scenes.
1. Training sessions were next level. Jake and I trained together each week and every session had to be better than the last time I did it. Some days I didn’t feel like I had it in me, but I got it done. I also didn’t miss a training session. I am usually psyched for training but there are some days when I didn’t feel like it, was tired etc. No excuses. Got it done and progressed every single session.
2. Family birthday celebrations where I stuck exactly to my nutrition plan. This included my birthday, my Mum’s birthday and other special occasions. No excuses.
3. Making a conscious effort to bring my best energy to work for my clients when I was shattered (still happy to see them, just really tired towards the end)
4. No partying (not that I am a raging party animal anyway - but no late nights out with friends)
5. No alcohol
6. In bed 10pm latest - no late night scrolling on the gram.
7. Buying extra supplements - investing extra money into supplement protocols to help get that last little bit of body fat down as needed
8. Investing in extra help with my posing
9. Investing in physical therapy to keep my body functioning the best it could
10. Managed my injuries and made the most of what I have got. I have imbalances that I am working on bit by bit. I have had tendinopathy in my hamstring for 2+ years and I have a ‘temperamental’ shoulder.
I was amazed at what my body and my mind could do when I had no choice but to get the work done. I wanted that win so badly. So there was never a question about it. It was just what had to be done. Don’t get me wrong, a lot of it is enjoyable and I do love the journey (otherwise I wouldn’t do it). But I want to get across that it is not easy. But it is worth it. @ Shredded Health & Performance
My girl Natty G hit her mid term aesthetics goal, so we are now focusing on strength goals 🙌🏼
Enjoying some more food on ‘maintenance’ caloric intake (not a deficit or a surplus) and chasing 5 chin ups in a row 💪🏾💪🏾💪🏾💪🏾💪🏾
The big goal is always the main one, but it is important to break it up into phases with some variation to keep you on your game. @ Shredded Health & Performance
Alexia getting some gains for her return to the boxing ring in 4 months - chasing down her 4th Aussie title 💪🏾💪🏾💪🏾
To qualify for her weight division, her weight needs to go up, so this means a building phase - building as much lean mass as we can in this time, whilst keeping her as lean as possible. So no free-for-all dirty bulking! Just a 10% (approximate) surplus in calories, checking and rechecking throughout the week to see how her body responds.
At this stage Alexia is having 90% nutrient dense, whole foods with 10% coming from more nutrient poor, higher calorie foods such as cereal to meet the calorie targets without being too full and placing too much stress on the digestive system. Plus, having some of these foods as part of the plan is helping compliance and consistency, which are essential in competition prep.
So far, her performance in the gym is improving each week and the scales are creeping up and skin folds show lean mass increasing.
�Cannot wait to see this girl fight - she’s killing it. @ Shredded Health & Performance
THOUGHTS ON GAME CHANGERS
I recently watched the documentary ‘Game Changers’. The movie that promotes plant based/vegan diets for professional athletes and athletic performance. Here are my thoughts/opinions on some of the arguments brought up.
1. Meat causes disease and dysfunction within the body.
Okay, the first question I have here is what QUALITY meat did you use for the test? Poor quality meat, I would agree is not good for your health. Organic, grass fed meat, on the other hand, has been shown to have multiple health benefits. Good quality proteins will be broken down in the body to be used for detoxification, immune function, building muscle, brain function and improving blood lipid profiles.
2. You can get all the protein you need from plants
Gram for gram, yes. But let’s look a little deeper. One thing to take into consideration is the amino acid profile of these proteins. There are 2 types of proteins: Complete Proteins and Incomplete Proteins. A food is considered a complete protein when it contains all nine essential amino acids that our body cannot produce on its own. Complete protein sources are found mainly in animal proteins with limited plant based sources. You can get these amino acids from plant based sources if you do your research and know which foods to combine. These foods are usually high in carbohydrates (which is not necessarily a bad thing) however, if you are an individual who responds better to higher fats and a lower carbohydrate diet, it would be hard to get enough protein whilst keeping a good balance of fats and carbs.
3. People feel so much better on a vegan diet
One this COULD be due to low HCl in the gut, making it hard to digest meat. The tests were all done using professional athletes so these individuals put a lot of stress on their bodies. Stress = increase in cortisol = depletion of HCl. When these individuals take meat out of their diet, this takes the stress off the digestive system in it’s current capacity however, they could improve their HCl status, using Plant Enzymes initially, then introducing an easier protein to digest (like scallops) then gradually building from there, and then adding in a digestive enzyme for assisted breakdown of meat sources.
One thing I do agree on though is that people should eat more vegetables. My personal opinion though, is that they should be paired with a good quality, organic, grass fed fillet steak :P
There are many other questions I have from this documentary, but just wanted to present a few of my thoughts as I believe people should be presented with both sides of the issue and be all to make up their own mind.
Receptionist Position Available at Shredded HP 💪
If you want to be a part of an amazing team and have the admin skills to match, then maybe this one is for you!
An amazing opportunity is now available for a new Receptionist to join our team at Shredded Health & Performance!
This position is permanent part time with a minimum of 15-20 hours per week!
We need someone who has the flexibility and energy to do some early morning (4:45am) openings as well as some evening closes (8:30pm). Weekend work is also needed however is shared on a rotational basis with the team.
✅ Interest and active participation in health and fitness is a must.
✅ Must be customer focused, energetic and passionate about helping others. Candidates with strong communication skills who can make customers feel welcome in our facility will stand out. You will help identify client needs, present and answer questions about our products and services and recommend solutions.
✅ A positive attitude and a desire to promptly resolve potential customer issues or complaints will make you successful in this role.
✅ Able to work flexibly to suit the hours (various shift patterns) & needs of the team.
✅ Ability to work and interact well as part of a team.
✅ Sound organisational skills with the ability to identify and juggle priorities.
✅ Good computer skills.
✅ Sales experience is necessary. You will be required to stay up-to-date with new products/services, cross-sell products and answer customer's questions about our products and services so that customers leave our store and facility satisfied and happy.
✅ Own transport necessary. Must be reliable.
Please send resume ALONG WITH A COVER LETTER to Tamara at [email protected]
Please note: Applications WITHOUT a cover letter or a valid working visa will not be considered.
Looking forward to meeting our new team member 💪
Stone Age Nation is a concept born from nearly 10 years of competing within the CrossFit community. Driven by Masters for Masters.
I help kind and driven people break out of societies expectations to fit in and follow routines. Build a legacy and peace of mind to go into retirement more than comfortable and above all with a feeling of happiness and gratitude.
The brains behind the mental game. Visit the website to learn more about the In the Zone Online Mental Skills Program.
Glenn Paul is an Australian Professional Golfer based in Perth, Western Australia.
I am a beautiful soul, gifted and honoured to work in the love and light of the Universal spirit. I am also a lovable Scot, with a wicked sense of humour, compassionate with integrity to tell you ‘straight’ what you need to know!
At Plus Fitness 24/7 Manning we offer you an affordable and convenient gym environment to exercise in with 24/7, 365 days a year access. Plus Fitness members have access to over 200 Plus Fitness gyms across Australia and New Zealand.
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