Joe Davis Fitness Coach

Joe Davis Fitness Coach

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Training with Joe was a great way for me to safely strengthen my problem areas (glutes/lower back). His patience, knowledge and ability to personally modify and breakdown each movement allowed me to correct my poor technique and achieve goals I never thought possible. More importantly we always had a laugh which made it easier to show up when I lacked motivation!
Training with Joe was a great way for me to safely strengthen my problem areas (glutes/lower back). His patience, knowledge and ability to personally modify and breakdown each movement allowed me to correct my poor technique and achieve goals I never thought possible. More importantly we always had a laugh which made it easier to show up when I lacked motivation!
Where do I begin!? Joe’s knowledge about technique, nutrition and overall weight lifting skills is incredible!! I train with Joe a long side with my kettlebell training. Within in a short period of time I noticed that my strength had improved. Joe and I mainly focused on my technique on my three main lifts (deadlifts, squats and bench press). I couldn’t recommend Joe enough!! Without a doubt you will improve in strength, knowledge and skills! On another note but equally as important, his sessions are fun, enjoyable and always funny!!! Thank you Joe!!!
My feed right now... you & Jason Momoa #twinning
Mate, I think you need to give the Rock some tips on what leg workouts he needs to do and how he can bulk those quads up. Just saying 😉🙌

Strength & Fitness coach with a rehabilitation background. Tailored muscle-building, strength programmes with nutritional guidance for maximum gains in either a 1:1 setting or via my comprehensive online coaching service.

A unique online and in-person personal training & coaching service for weight loss, muscle growth and strength training.

If you're suffering from injury, postural pain or lack of motivation to get fit and healthy, I can help you. My experience lies in both remedial massage & personal training, which means that my approach to treatment is fully comprehensive. Not only are the symptoms of your pain removed, but the actual cause of the pain is determined and eliminated in the process. Understanding that muscular pain and/or injury can be exhausting, expensive and time consuming, I'm not here to lock you in for countless sessions. My priority lies in your wellbeing and finding the most direct route for you to acheive optimal health. Once your pain or injury is resolved, we can review your diet and get you on a training programme that will strengthen you and ensure that your pain will never return. It's time to stop existing and start living and it all begins with taking that first step towards acheiving optimal health. Visit the website for more information; www.joedavis.com.au

Let’s break this down a little...⁣

👉 Junk Volume: Doing crazy amounts of un-structured sets and reps with the idea of “smashing the muscle” into growth. ⁣

Drop sets, working to failure and large increases in overall volume all have their place in a programme at particular times, but where a lot of people go wrong with their programming is by thinking “more must be better”.⁣

So they start training 6 or 7 days a week, doing high reps to failure on set after set, which ends up being counter-productive to what they’re trying to achieve.⁣

We all have an MRV; “Maximum recoverable volume”. ⁣

If you exceed that number too often, you can cause a lot more harm than good. ⁣

Train smart; For the majority of people and what they are trying achieve, 4 x 45 - 60 minute sessions in the gym per week is plenty.⁣

👉 To add insult to injury, a lot of the same people that are doing massive amounts of junk volume are also not getting enough sleep.⁣

This is has a double whammy effect in that you’re now doing huge amounts of volume and simultaneously actively ruining any chance that you might have had of recovering from it.⁣

Frequent, good quality sleep is the best natural performance enhancer you can take advantage of.⁣

👉 High quality nutrition is the other part of recovery that most people don’t take full advantage of. ⁣

In general there seems to be a lot of fear around eating to fuel your performance because it’s often seen as “food is bad, gym is good”.⁣

So people spend as much time aw possible at the gym and when they’re not there, they are actively trying to avoid consuming calories. ⁣

Again, this can often work against you because now you don’t have the fuel available to be able to put in your best efforts in the gym and you don’t have the fuel available to help you recover and grow from your last session. ⁣

This isn’t just about protein. Carbohydrates play a massive role in supporting your strength performance and muscle recovery, and all too often people fear the carbs and end up ruining their chances of making decent progress in the gym.⁣

Join my online coaching academy⁣
👉 @propa.fitnessacademy⁣

#doitpropa

It’s mad to think that I was terrified about moving to Perth 🙃⁣

You never really admit it to yourself or anyone else at the time because you’re busy trying to convince yourself that it will all be great.⁣

But thinking back, it was the exact same feeling I had before I left England.⁣

It’s like an internal battle between longing to stay where you are because you’re so attached to your current identity, but also wanting to leave because you know that a new environment might just be what you need to allow yourself to expand into a new version of yourself - and you’re excited by the idea of that.⁣

It was part of the reason I cut all my hair off on my last day in Melbourne. For 10 years I had carried a certain identity with me, a certain set of beliefs and limiting beliefs and a particular vision of who I was as a person.⁣

I wanted to change certain things on the inside and I believe that it can help to kick start the process if you change something about yourself on the outside - a new hair cut and a new environment 👊.⁣

Now, I couldn’t imagine living anywhere else and I’m eternally grateful to Beth for giving me the push and the support to go for it.⁣

I feel pretty pump about the potential of 2020 and I’m determined to make it the best year yet 🥳

#doitpropa⁣
👨🏻‍💻@propa.fitnessacademy⁣
📍@revofitness ⁣

This guy lost 8kg in 4 weeks without counting calories... Watch the video for more info!

#caloriedeficit #intermittentfasting #weightloss

Writing down your goals and visualising yourself achieving those goals on a daily or nightly basis cost $0 but can produce the most impressive results... and with this you have to appreciate the fact that good sh*t doesn’t happen instantly.
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You have to work and work and work.. then wait.
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Then work some more. Then wait some more..
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Repeat this until you get to where you want to be, and beyond ✌️

If you’ve been experiencing lower back pain when you squat, check this video out as it might help you understand one potential cause of this.
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Obviously every individual case is completely different and needs it’s own unique analysis, but if you film yourself from the side and notice that you have a similar squat pattern, then this video could help you out!

#squats #squatspo #powerlifting #onlinetrainer

What you say to yourself is important...
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I’ve done some posts in the past where I have said that if you don’t follow through with the commitments that you make to yourself then you really start to damage your ability to achieve anything in life.
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Every time you say “right I’m going to stick to this plan” (whatever that plan might be) but then don’t stick to the plan or see it through, then the next time you say to yourself “right I’m really going to stick to the plan THIS time” - you already don’t believe yourself because of past events.
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And as stated above, when you don’t actually believe that your plan is going to work or that you’re actually going to stick to the plan, even if it does work, then you don’t put all of your effort in, and when you don’t put all of your effort in you get lousy results.
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See, humans are driven by progress and our nature is to only invest energy into something that we believe will produce the outcome we seek.
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So when we lack belief in a plan or ourselves, we subconsciously sabotage ourselves by taking half-hearted action.
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Massive self belief 👉 massive action 👉 massive results ✅

Lose weight AND enjoy yourself 🤔 .
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Once you have an idea of how many calories you need to consume on a daily basis in order to maintain a deficit and lose weight, there’s many methods you can utilise to ensure that your calorie intake suits your lifestyle.
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Most people find that they can stick to a more “strict” routine during the standard work week, but enjoy having a bit more flexibility on the weekend.
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The example above shows exactly how you do this!.
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Take your daily calorie number, multiply it by 7. Now you have your weekly calorie number and you can choose to divide it up across the week in a way that best suits you!.
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Some people like skipping breakfast and saving calories for the evening. Some people like eating more calories on training days and less on rest days.
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Some people like having more calories on the weekend and less during the week.
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And some people prefer sticking to the same food intake 7 days of the week, every week.
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The best diet for you is the one that you can stick to long enough to get the result, so choose a method that fits in with your lifestyle! .

Brutal self honesty is required if you’re serious about making a change.
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Audit yourself regularly. Pull yourself up on your negative thoughts and your ‘less than ideal’ habits and behaviours. Have a word with yourself. Demand more from yourself. Create a vision of the kind of results you want in your life and revisit it regularly so that you can stay on track.
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If you’ve gone off course for a day or a week, ask yourself what choices could you have made differently to help keep you on the right path so that you can change your behaviours and get to where you want to go.
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Less fluffing about, more getting results 👊

You know what’s hard? Going from lean to very lean!
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The amount of discipline and focus it takes for most people to lose that final bit of body fat is not for the faint hearted or the impatient 😅.
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This online client 👆took around 16+ weeks to get from the left to the right. Amazing work! 🥳👏.
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The easy part about coaching someone at this stage of their journey, is that they already have a lot of the habits that are required to get lean - they train, they eat well, they move lots throughout the day etc - they just need to make a few tweaks and changes and adopt a bit more consistency with a structured plan.
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I think the hardest part about trying to get “abs lean” is on the individual.
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It becomes very hard to maintain a normal social life and you have to become very aware (almost obsessive) about everything that you eat and drink and how much you’re moving on a daily basis.
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Your whole life can become consumed by food and exercise, almost to the point where you just stop enjoying it altogether.
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Of course, there are those genetic freaks eating McDonald’s every night with their abs popping out... but they can go elsewhere 🖕🤣.
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So when it comes to you and setting your own goals, be realistic.
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If you enjoy training a few times a week but also enjoy boozing it up and trying new restaurants on the weekends, don’t beat yourself up because you’re not “abs lean”.
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Just train and get your daily steps up to stay relatively fit and healthy and enjoy your weekends for what they are ✌️.
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Life’s too short to spend your days hiding inside your house living on chicken & broccoli 🥦 🤣

Dealing with the issue 💭 🤔.
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We all know someone that is “addicted to training”. Someone that thinks a rest day is similar to a life-long prison sentence.
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I’ve been there myself, and whenever I meet someone like this I always ask myself, does this person actually LOVE training? Or do they have more of a tendency to HATE themselves?
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Training is a great way to cope with negative emotions because it can make us feel good about ourselves.
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But the thing is, that feeling is only temporary. Much like any other addiction, it doesn’t take long for the “high” of the distraction to wear off, and then we need another hit.
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And if you’re using the gym to try and push down any overwhelming feelings of anxiety, low self esteem etc.. then you’ll probably find that you need to keep training more and more and more as those feelings keep on rising up, returning stronger every time you try to push them down.
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Eventually you find yourself training 7 days a week, twice a day and pushing your body to its extreme limits, refusing to take a rest day because subconsciously you know that when you stop distracting yourself with training sessions, those feelings will rise back up and you might have to face them.
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Often this pattern ends with sickness or injury, which forces you to stop training as a way to allow you to do the work - But few people do.
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And I have known many people that end up depressed when they’re sick or injured, because they become overwhelmed with negative emotions.
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Rather than trying to distract yourself from those negative feelings, it may be more beneficial to do the necessary work and address the particular cause of the issue that is making you feel a certain way.
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The works of @tonyrobbins, @drjoedispenza, @mjbseminars, @eckharttolle and many others is designed to help you work through your subconscious patterns and limiting self beliefs so that you can eventually deal with the issues at hand.
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Take the time to do the hard work and then you can start training from a place of self love and appreciation of what your body can do.
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And I guarantee you’re going to be much happier about life and also get way better results from your training ✌️.

What a night! 😍 26 degrees at 7pm. Definitely loving life on the West Coast ✌️.
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#perthisokay #westernaustralia #perthlife

Important message 👆👆.
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I tried to make a video about how often you should be weighing yourself but I couldn’t find my rhythm and there was a lot of background noise in the house so I ended up making this instead 🤣.
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Here’s a little message from me to you delivered in a slightly different format 💁🏻‍♂️.
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Remember, there’s so much more to life than your scale number ✌️ it’s just one of the pieces of data that you can use to objectively measure whether or not your current plan for weight loss or weight gain is working - and it should not ruin your day if it doesn’t say a particular number.
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It will fluctuate daily and will often do weird things even if you’ve been sticking to the plan perfectly.
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So my method is to weigh daily and just take note. Look at weekly or fortnightly trends rather than weighing yourself at random moments in time hoping to see “progress” and view it purely as data and not as a reflection of who you are.
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And if all else fails, f**k the scales and just monitor your progress based on how you feel about yourself.
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If you’re happy, healthy and feeling good, then you’re winning 🙌🏻 no scales or knowing your bodyweight required ✌️.
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As I said, it’s just a piece of data and you can either choose to use it as point of reference on your journey or not 🤷🏻‍♂️ Just don’t let it ruin your day.

GYM TIPS 👆 Read on... 👇.
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1) Lifting weights should be relatively difficult, should involve a lot of concentration to co-ordinate the appropriate muscles and also a involve a certain amount of abdominal bracing. If you’re able to talk whilst your popping out your 6, 8, 10 or 12 reps, then there’s a good chance you’re not lifting enough to elicit change, you’re not concentrating on what you’re doing and increasing your chance of injury or not bracing your abdominals, which again increases your chance of injury.
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A high rep set literally takes 30-40 seconds to complete, so just focus on what you’re doing and talk when you’re resting 😊 you’ll get better results 👍.
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2) If your goal is to build your best physique possible then thinking that more sessions per week, or more sets per exercise, or more exercises per session = more results, is a fairly common mistake.
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So common in fact that there’s probably a large majority of people in the gym right now that would get much, much better results if they trained less, did less exercises per session, rested more, got more sleep and took more rest between sets... but, HIIT is life and #norestdays sounds cool 🤙 so, up to you!
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3) When you set a goal, see it through. Every promise you make and break to yourself will damage your self-esteem just a little bit more, until you do it enough times that you simply stop believing anything you say to yourself.
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Just understand that it will likely take longer than you think or hope and that you will most definitely encounter some obstacles along the way.
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However, every single obstacle you overcome builds resilience, and every time you build a bit of resilience you become a little bit more awesome 😎 so keep ploughing through those obstacles and keep your eyes on the prize ✌️.

🧐 FITNESS MYTHS 🧐.
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Here are 4 of many myths that make their way around the world of fitness.
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Some get passed on so often that people assume that it’s the truth without any further investigation.
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The truth is, lifting weights will make you stronger, healthier and give you shape. If you combine it with a calorie surplus, high protein diet and a lot of testosterone, yes you CAN get bulky.. But in general, the people that are worried about getting bulky from touching weights aren’t lifting enough, eating enough or producing enough testosterone to need to worry about it. I mean, 85% of the guys that are TRYING to get bulky with weights fail at it, so girls really don’t need to worry about it all that much.
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No, eating a banana at 8:30pm doesn’t magically double the amount of calories contained within that banana, or any other food consumed after 8pm. By not eating after a certain time, you are just shortening the amount of time you can eat in a day, and therefore increasing your chances of creating a calorie deficit.
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You can do all the cardio in the world but if you’re eating more calories than you need on a daily basis, you will not get lean.. Ever seen those rotund cyclists in lycra? All they do is cardio, but clearly they’re still eating / drinking more calories than they need 🚲 🤔.
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Carbs don’t make you fat.. No single macro nutrient is responsible for you gaining weight. Sure, it might be easier to over eat on carbs than it is on proteins and fats - especially in today’s world of processed foods - but it’s not the carbs that made you gain the weight, it’s your lack of self control with those particular foods.
✌️

Flexible F**kwits 😅.
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Look, the “flexible dieting” movement - AKA eating like a normal person movement - has been great at teaching people that you don’t have to give up every single treat in order to “be healthy” or to obtain a particular physique.
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It’s taught a lot of people that you can still achieve your weight loss goals whilst enjoying some ice cream or cookies or donuts or alcohol - or whatever it is that you choose to treat yourself with.
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It’s even taught people - via Prof. Mark Haub’s twinkie diet experiment - that you can lose weight eating nothing but junk food.
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However, there are some “flexible dieters” that use this style of diet management to gorge on as much processed junk food as possible as a way to “prove” that it’s all about calories.
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“Why have a bunch of grapes when a bowl of ice cream that is equated in calories tastes better, bro?”
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And I get it, some people simply refuse to eat whole foods, and if you can teach them how to lose weight by making subtle changes to their processed diet, i.e diet soda instead of soda - then you’re still going to help improve their health markers.
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However, I believe that if you’re teaching someone about nutrition and how to eat, then there should always be a focus on educating them on how to get around 80% (or more) of their calories from nutrient dense whole foods.
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It’s great to teach people that, yes, you can replace the fruit bowl for ice cream occasionally without feeling guilty about it, but more often than not the focus and education should be around fuelling an individual’s body with the foods that are going to promote overall good health.
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Joe’s Story...

Having to witness my mother suffer, and eventually pass away, from cancer when I was only 8 years old had a profound effect on me.

Throughout my teenage years, I became immensely interested in learning about how to optimise my nutrition and my fitness to help fight sickness and disease so that I could grow up to be as healthy as possible.

I even remember writing diet plans and nutrition tips for my step-Mother and Father and sticking them on to the fridge with magnets, as a way to encourage them to keep going whenever they had decided they were going on a diet to lose weight. I would have only been about 15 years old at the time.

Although I didn’t become qualified in personal training until I was about 27 years old, my passion for health, fitness and nutritional medicine grew with me as I got older, and I never stopped learning from different books and online resources.

Initially, I became qualified as a remedial massage therapist and started helping people deal with their injuries and postural problems in the treatment room. Soon, I began to realise that strength training was an integral part of the treatment process, so I decided to become a qualified personal trainer as a way for me to further help people along their health & fitness journey.

As of today, I have been working 1:1 in the gym with a variety of different clients for over 3 years and I have since developed an online coaching service to enable me to help more people from around the world.

My unique & personalised approach to health & fitness enables you to take control of your own health. Whether the goal of your journey is to bulk up, lose body fat or get prepared for a powerlifting competition, I am confident that I can coach you along the way and help you get the best results possible.

Please visit my website for more information; www.joedavis.com.au

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