The Physique Code

6 months transformation for this amazing client who wishes to remain anonymous 💫

In 6 months we have achieved;

✅ down -11.5kg
✅ -8.5cm off her waist
✅ -11cm off her hip
🙌🏽 improved strength, energy and confidence 🎉

All whilst going through foot surgery (4 weeks inactivity) and menopause 🥳

Next we move into a reverse phase which is the 🔑 to sustaining her amazing results, leading into her overseas trip next year!

2025 is 7 weeks away! 😱 What are you waiting for? Get a kick start on your 2025 health goals by DMing me RESOLUTION today 🙌🏽

https://linktr.ee/physiquecode?utm_source=linktree_profile_share<sid=dcc82bde-3663-4895-a698-3e15d7ca2310&fbclid=PAAabT52hL2iNXStX9D39ygtWSQH7MoW4iGFFAb9P2WGmGvlAgZ4kzuRIUxxw

For more info click here ^

Subscription based programming is now available! The women’s group is now live, sign up, get the free trial, see what training with TPC and our principles and philosophies is all about!
Same app, same coaching, all the progressions, cues, exercise tutorials included, fraction of the price! $25 USD per month
Link to sign up below. 🔽🔽🔽

https://marketplace.trainheroic.com/workout-plan/team/womens-physique-template?text=physique+code

What’s your fondest memory of Physique Code?

4 years since the doors of the Gym first opened. 5.5 since TPC started
Happy birthday to us 👊🏼❤️

Ethan doing some great work with clients 👊🏼👊🏼
Posted • .coaching Progress update for down 8 weeks, ~5kg down, introduction of consistency in training and small changes to lifestyle and this is what we get, beautiful work my Friday 💪🏼🙌🏼
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Join us in wishing a big happy birthday to Bre 🙏🏻 🎂 🎁 🎉 🥳

EPIC WORK from Kayla and Nick!!! 💪👊🏼
Posted • Comp prep client 💥 
 
Nick is currently 11 weeks out from his first show  
 
First photos (15th May) second photos (current)  
 
We still have plenty of room to push harder 
He is doing exceptionally well and has done absolutely everything I have asked from him!  
 
I can not wait to see him rock the stage for the first time! 
Bring on the next 11 weeks, it’s go time!

Great improvements thus far from Through the watchful eye or

Posted • 🥩🍚🥦  
  
STARTING OUT WITH MEAL PREPPING  
  
When beginning the journey of working on your nutrition, we don’t want to go from 0-100 in the first week!   
Chances are that if we try to change absolutely everything at once, it will become too overwhelming and a dreaded chore that we may begin to put off   
We don’t want to spend hours cooking super complicated meals, or having to track a million different items   
  
Instead, we can simplify our meal prep routine to make life easier and less stressful!   
 
When planning out your week in advance, follow these simple steps to create awesome meals that align with your goals 👇🏼  
  
1️⃣ choose a protein source  
- chicken, red meat, mince, fish, tofu, eggs , yoghurt
  
2️⃣ choose a carb source  
- pasta, potato, rice, pumpkin, bread  
  
3️⃣ choose a fat source   
- avocado, nut butters, oil, butter, fatty meats   
  
4️⃣ add in some salad/vegetables   
- frozen veg is super convenient   
- buy pre-cut veg for extra time saving   
  
5️⃣ add some flavour in   
- think fresh herbs, spices, seasonings   
- use low calorie sauces or recipe bases   
- salt and pepper always works a treat   
  
➡️ swipe across to find some of my favourite meal prep combinations

Posted • Post Deficit Life 🥰  
  
The cool parts of dieting and getting comp lean  
- seeing your body change as you progress deeper into a deficit  
- seeing the muscle that has been built over time  
- seeing how far you can push your body/mind   
- got stronger and progressed in sessions even when dead   
- finding new veins 🤣  
  
The cool parts of maintenance/surplus phases  
- not feeling freezing cold 24/7  
- clothes fitting again   
- having all the energy  
- getting a pump 😝  
- being able to be a little less strict with food and enjoy eating out with friends/family when needed   
- able to push more intensity into sessions and get even stronger as energy/recovery is higher   
  
Yes this can be a mental struggle at times - it is hard going from being lean to holding more body fat   
But it is definitely worth it (hello food) and in order to achieve future goals a little gaining of body fat is needed   
  
The reverse dieting phase post comp was certainly a lot harder mentally than expected, and can 100% admit that I could have put a lot more effort into my compliance with the process!   
 
In doing this though I have learnt the importance of routine and structure, and having goals related to training and performance 
Learning that it is okay to have a little balance in life, but also knowing when to call yourself out on your excuses for not being consistent, and having realistic expectations based on the amount of effort that is being put in   
 
Also knowing that is it okay to ask for help when you are struggling and surrounding yourself with people who support you 🤍  
  
Feeling completely back into routine again finally 😌   
These past 3 weeks my training, nutrition, and sleep/recovery has been on point! This is a result of me reassessing my habits and behaviours, and making my own goals a priority again!   
 
The drive and determination is back in full force and I am excited for what the next six months bring, not only personally but for my clients as well 😈

Posted • I never thought I could look and feel so good during a SURPLUS!!

Currently sitting on 2800 cals and moving upwards, weight is also around the 61kg mark.

Ladies… if you want to grow and build muscle, you need to spend some time in a slight surplus. If you want to do it right, I recommend you look into getting a coach that can help you.

The changes I’ve made since being under the guidance of has been amazing. Not only physically but mentally as well.

I know personally I still have a long way to go, but I am grateful for where I’m at and where I’m going ❤️✨