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Be someone who makes you happy. Be someone who makes you proud. #unleashedbycody #releasethewarriorwithin #gohealthbeenleigh #gospark
Some lifts from today. Clean x2 - Front Squat - Jerk and Clean Deadlift @burleigh_barbell_club
Some lifts from today. Clean x2 - Front Squat - Jerk and Clean Deadlift @burleigh_barbell_club
First and last Family Lacrosse Raodtrip for Lax. #gregorfun #laxfamily #GoSpark
Two different athletes completely different programming! I never hand out cookie cutter programs to the people that train with me! #neversettle
Two different athletes completely different programming! I never hand out cookie cutter programs to the people that train with me! #neversettle 
So proud of my princess and team Spark. You all definitely proved yourselves this weekend. Let's carry this into the next and last tournament! #goSpark #gosissy #myprincess #prouddaddy
So proud of my princess and team Spark. You all definitely proved yourselves this weekend. Let's carry this into the next and last tournament! #goSpark  #gosissy  #myprincess  #prouddaddy 
Team Spark good luck charm! #gosissy #goSpark
What an incredible development session we had with the incredible @han.brereton @nutrition_channel this morning! Discussing early signs of eating disorders and getting a further understanding of them from an emotional standpoint. I cannot wait for further sessions with this woman! #gohealthclubsbeenleigh #gospark #unleashedbycody #releasethewarriorwithin
What an incredible development session we had with the incredible @han.brereton @nutrition_channel this morning! Discussing early signs of eating disorders and getting a further understanding of them from an emotional standpoint. I cannot wait for further sessions with this woman! #gohealthclubsbeenleigh  #gospark  #unleashedbycody  #releasethewarriorwithin 
Going into the last day of the Far Western tournament! This season has been an uphill battle to put it simply. But yesterday, we saw these girls become a team, and this team became a family. We're all very proud of you. Now let's keep this party going! Go Spark! #volleyball #ballislife #goSpark #prouddaddy #myprincess
Going into the last day of the Far Western tournament! This season has been an uphill battle to put it simply. But yesterday, we saw these girls become a team, and this team became a family. We're all very proud of you. Now let's keep this party going! Go Spark! #volleyball  #ballislife  #goSpark  #prouddaddy  #myprincess 
Why though ๐Ÿ˜ฉ Clean and Jerk 3x3 @ 80%.
Why though ๐Ÿ˜ฉ Clean and Jerk 3x3 @ 80%.
Mondayโ€™s are made for leg day! This has to be my favorite leg day finisher to give you ridiculous pumps and to push you mentally and physically! 12 reps wide stance, 12 reps shoulder stance, 12 reps close stance, repeat 4 times and increase weights each set! Give it a go, I promise you wonโ€™t regret it. Papa Brown is struggling to walk as we speak ๐Ÿ˜ˆ๐Ÿ’ช๐Ÿปโค๏ธ #unleashedbycody #gohealthbeenleigh #gospark #releasethewarriorwithin
Mondayโ€™s are made for leg day! This has to be my favorite leg day finisher to give you ridiculous pumps and to push you mentally and physically! 12 reps wide stance, 12 reps shoulder stance, 12 reps close stance, repeat 4 times and increase weights each set! Give it a go, I promise you wonโ€™t regret it. Papa Brown is struggling to walk as we speak ๐Ÿ˜ˆ๐Ÿ’ช๐Ÿปโค๏ธ #unleashedbycody  #gohealthbeenleigh  #gospark  #releasethewarriorwithin 
Dreaming about Monday morning so I can start another week fresh and doing what I love most, helping people, changing lives and lifting shit ๐Ÿ’ช๐Ÿปโค๏ธ๐Ÿ‘Œ๐Ÿป #unleashedbycody #gohealthbeenleigh #gospark
Dreaming about Monday morning so I can start another week fresh and doing what I love most, helping people, changing lives and lifting shit ๐Ÿ’ช๐Ÿปโค๏ธ๐Ÿ‘Œ๐Ÿป #unleashedbycody  #gohealthbeenleigh  #gospark 
Here is a snippet of one set I designed for my two very different clients last night. One with the goal to compete at a strongman competition in June and another to increase strength and reduce body fat. Both of my clients sets are intense but focused on their individual goals. For Matt we focused on our compound lifts, focusing on technique and lock outs while also including variations of strongman events which is why we did famers walks, sled runs and tyre flips last night. Anyone that has watched a Strongman event knows itโ€™s more than just lifting heavy. Itโ€™s about being able to move, quickly with heavy af weights and intensely. For Chantal, with a strength, body composition and overall well-being goal in mind we have taken training back from split day training (arms on day, shoulders the next) to old school legs, push, pull programming to ensure all muscle groups are being trained several times per week. And yes ladies this includes your chest ! I found through my own personal trial and error this style of training keep shit intense and increases muscle growth and strength. Chantal has been following my programming for only two weeks and has already noticed an increase in strength ๐Ÿ’ช๐Ÿป Canโ€™t wait to see how far these two warriors go !! @chans_fit @hatton200786  #unleashedbycody #releasethewarriorwithin #gohealthbeenleigh #gospark
Here is a snippet of one set I designed for my two very different clients last night. One with the goal to compete at a strongman competition in June and another to increase strength and reduce body fat. Both of my clients sets are intense but focused on their individual goals. For Matt we focused on our compound lifts, focusing on technique and lock outs while also including variations of strongman events which is why we did famers walks, sled runs and tyre flips last night. Anyone that has watched a Strongman event knows itโ€™s more than just lifting heavy. Itโ€™s about being able to move, quickly with heavy af weights and intensely. For Chantal, with a strength, body composition and overall well-being goal in mind we have taken training back from split day training (arms on day, shoulders the next) to old school legs, push, pull programming to ensure all muscle groups are being trained several times per week. And yes ladies this includes your chest ! I found through my own personal trial and error this style of training keep shit intense and increases muscle growth and strength. Chantal has been following my programming for only two weeks and has already noticed an increase in strength ๐Ÿ’ช๐Ÿป Canโ€™t wait to see how far these two warriors go !! @chans_fit @hatton200786 #unleashedbycody  #releasethewarriorwithin  #gohealthbeenleigh  #gospark 
DB Floor Press is a great way to build strength in the lockout of the Bench Press. Try adding this into your program if you struggle with the lockout
DB Floor Press is a great way to build strength in the lockout of the Bench Press. Try adding this into your program if you struggle with the lockout
ๅฎ‹ๆฑŸ้™ฃ็š„ๆ˜ŸๆœŸๅ…ญ
ๆˆ‘ๆ‰ไธๆœƒ่ชชๆˆ‘่ทŸ้‡‡่Š ๆ˜ฏ็‚บไบ†้€™ไปถ่กฃๆœไพ†ๅนซๅฟ™ๅคง่‘‰็š„๐Ÿ˜œ๐Ÿ˜œ๐Ÿ˜œ
็ตๆŸไบ†ๅคง่‘‰
ๆ˜Žๅคฉ็พฉๅฎˆๅŠ ๆฒน๐Ÿ‘Š๐Ÿ‘Š๐Ÿ‘Š
#ๅคง่‘‰็ซ่Šฑ
#gospark
ๅฎ‹ๆฑŸ้™ฃ็š„ๆ˜ŸๆœŸๅ…ญ ๆˆ‘ๆ‰ไธๆœƒ่ชชๆˆ‘่ทŸ้‡‡่Š ๆ˜ฏ็‚บไบ†้€™ไปถ่กฃๆœไพ†ๅนซๅฟ™ๅคง่‘‰็š„๐Ÿ˜œ๐Ÿ˜œ๐Ÿ˜œ ็ตๆŸไบ†ๅคง่‘‰ ๆ˜Žๅคฉ็พฉๅฎˆๅŠ ๆฒน๐Ÿ‘Š๐Ÿ‘Š๐Ÿ‘Š #ๅคง่‘‰็ซ่Šฑ  #gospark 
E D U C A T I O N ๐Ÿ“

Excited to be presenting a new series of technical skills and assessment workshops for the Personal Trainers of @gohealthclubs Nundah ๐Ÿ‹๏ธโ€โ™‚๏ธ I'm passionate about helping my clients achieve their training, performance and rehabilitation goals. But I'm very excited to help empower other exercise professionals in developing their skills and adding value to their business.
E D U C A T I O N ๐Ÿ“ Excited to be presenting a new series of technical skills and assessment workshops for the Personal Trainers of @gohealthclubs Nundah ๐Ÿ‹๏ธโ€โ™‚๏ธ I'm passionate about helping my clients achieve their training, performance and rehabilitation goals. But I'm very excited to help empower other exercise professionals in developing their skills and adding value to their business.
So mich friends to play with. My boys are so happy to play with other dogs. Its so much fun to watch how happy they are and how cute they play all together. #aron #nero #play #dogs #gospark #fun #happy #dogslife #somuchdogs #luvโค #puppy #mydogs
Started the 5-3-1 program this week as an accessory to add onto my lifting program ๐Ÿ˜ฌ Did Clean Deadlifts today and got 162.5kg for 8 reps on the last set of 5
Started the 5-3-1 program this week as an accessory to add onto my lifting program ๐Ÿ˜ฌ Did Clean Deadlifts today and got 162.5kg for 8 reps on the last set of 5
This is my client Alice setting up here for Sumo Deadlifts. 
Good position with shin almost vertical feet turned out and shoulder slightly forward of the bar. 
This is all prior to the actual lifting position. 
She will move hip down as she explodes up into the lift. 
The traditional deadlift is a hip hinge
the low bar squat is a hip hinge 
The Sumo deadlift is not a hip hinge. 
The Sumo deadlift has some big advantages 
1 shorter range of motion ( such and advantage for strength ) 
2 less shear force on your lumbar spine (great choice for clients with back issues ) 
3 different Glute stimulus as it involves some adduction at the hip as well as extension. (Almost all hip hinges Glute exercises have the femur in the same position)

Now itโ€™s also anatomically more suited to some particularly females.

I have some limited coaching positions available this next fortnight and also I have a free month pass to Go Health Nundah. 
If your a trainer who wants to learn more a client who wants it get strong or something in between inbox me #deadlift #sumodeadlift #personaltrainer #trainer #training #technique #coaching #personaltrainer #personaltrainersingapore #personaltrainerdubai #strengthandconditioning #strengthcoach #mentor #coaching #gohealth #gohealthnundah #gonundah #gospark #sumo #powerlifting #powerliftingwomen #fitnessmodel #fitness #stronger #strongwomen #big3
This is my client Alice setting up here for Sumo Deadlifts. Good position with shin almost vertical feet turned out and shoulder slightly forward of the bar. This is all prior to the actual lifting position. She will move hip down as she explodes up into the lift. The traditional deadlift is a hip hinge the low bar squat is a hip hinge The Sumo deadlift is not a hip hinge. The Sumo deadlift has some big advantages 1 shorter range of motion ( such and advantage for strength ) 2 less shear force on your lumbar spine (great choice for clients with back issues ) 3 different Glute stimulus as it involves some adduction at the hip as well as extension. (Almost all hip hinges Glute exercises have the femur in the same position) Now itโ€™s also anatomically more suited to some particularly females. I have some limited coaching positions available this next fortnight and also I have a free month pass to Go Health Nundah. If your a trainer who wants to learn more a client who wants it get strong or something in between inbox me #deadlift  #sumodeadlift  #personaltrainer  #trainer  #training  #technique  #coaching  #personaltrainer  #personaltrainersingapore  #personaltrainerdubai  #strengthandconditioning  #strengthcoach  #mentor  #coaching  #gohealth  #gohealthnundah  #gonundah  #gospark  #sumo  #powerlifting  #powerliftingwomen  #fitnessmodel  #fitness  #stronger  #strongwomen  #big3 
After spending the past 2 months just enjoying my own training un-programmed, I decided to take a heavier than usual amount of weight for a ride.
120kg x 6 felt very comfortable at #gocarindale today ๐Ÿ‘Œ
After spending the past 2 months just enjoying my own training un-programmed, I decided to take a heavier than usual amount of weight for a ride. 120kg x 6 felt very comfortable at #gocarindale  today ๐Ÿ‘Œ
How good are SSB Squats?! they make you so unstable
How good are SSB Squats?! they make you so unstable
Another online client. Harry works 6 days a week 12 hour days. He is doing a full body workout 4 times per week. 1 short row were we record the time (every thing you do should be progressed) and one longer row. He has daily mobility exercises for hip and shoulder especially. If your interested in an online program that includes all the components you need to have a strong lean and Healthy body inbox me. #asnfeulled #asnchermside #asnchallenger #gonundah #gohealth #gospark #fitnessfirst #abs #fitness #onlinecoach #onlinecoaching #beachbody #nutrition #support #contestprep #goals #trainer #personaltrainer #strengthansconditioningcoach #fitnessgoals #strong #leanmuscle
Another online client. Harry works 6 days a week 12 hour days. He is doing a full body workout 4 times per week. 1 short row were we record the time (every thing you do should be progressed) and one longer row. He has daily mobility exercises for hip and shoulder especially. If your interested in an online program that includes all the components you need to have a strong lean and Healthy body inbox me. #asnfeulled  #asnchermside  #asnchallenger  #gonundah  #gohealth  #gospark  #fitnessfirst  #abs  #fitness  #onlinecoach  #onlinecoaching  #beachbody  #nutrition  #support  #contestprep  #goals  #trainer  #personaltrainer  #strengthansconditioningcoach  #fitnessgoals  #strong  #leanmuscle 
And thatโ€™s a wrap! All the best in Melbourne @smithhellison!!! Itโ€™s been an honour and a pleasure watching you grow (or shrink rather ๐Ÿ˜‚)... Keep on killing it โœŒ๐Ÿฝ .
#boydzilla #gohealthclubsnundah #gospark #personaltrainer #farewelloldchap #lookoutmelbourne
Sometimes all it takes is a few activation drills and quick releases to completely change someoneโ€™s form. This guy approached me in the gym saying heโ€™s too tight to squat and keeps falling over. We did few drills to get core and glutes working and put him in a Font Squat position and tested what was actually tight, did some releasing on his hamstrings ....... then next minute he did is first squat without falling over ๐Ÿ‘Š๐Ÿพ๐Ÿ‘Œ๐Ÿพ
Sometimes all it takes is a few activation drills and quick releases to completely change someoneโ€™s form. This guy approached me in the gym saying heโ€™s too tight to squat and keeps falling over. We did few drills to get core and glutes working and put him in a Font Squat position and tested what was actually tight, did some releasing on his hamstrings ....... then next minute he did is first squat without falling over ๐Ÿ‘Š๐Ÿพ๐Ÿ‘Œ๐Ÿพ
One of the easiest things a personal trainer can do to influence the healthy of clientele is to simply encourage them to eat 2-3 serves of fruit and vegetables per day. This seems like big thing at first but with a bit of creativity you can have a massive impact on your clients health and well-being. The Japanese are very big on presentation of food . They believe that if your food looks nice it tastes better!! Try it and see what you feel like Breakfast- gluten-free cereal dried cranberries prana on Carmel protein powder fresh strawberries and cinnamon perfect way to start day #cleanfood #dietideas #sportsnutrition #asnfuelled #asnchermside #gohealthnundah #gospark #bodybuildingmotivation #weightloss #weightlossjourney #nutritionist #breakfast #fitness personaltrainer #instafood #foodie
One of the easiest things a personal trainer can do to influence the healthy of clientele is to simply encourage them to eat 2-3 serves of fruit and vegetables per day. This seems like big thing at first but with a bit of creativity you can have a massive impact on your clients health and well-being. The Japanese are very big on presentation of food . They believe that if your food looks nice it tastes better!! Try it and see what you feel like Breakfast- gluten-free cereal dried cranberries prana on Carmel protein powder fresh strawberries and cinnamon perfect way to start day #cleanfood  #dietideas  #sportsnutrition  #asnfuelled  #asnchermside  #gohealthnundah  #gospark  #bodybuildingmotivation  #weightloss  #weightlossjourney  #nutritionist  #breakfast  #fitness  personaltrainer #instafood  #foodie 
Core workout - 10 Banded Core Press 20 Wall Deadbug 1min Chinese Plank x 3 rounds. All these exercises will strengthen your deeper core muscles.
Core workout - 10 Banded Core Press 20 Wall Deadbug 1min Chinese Plank x 3 rounds. All these exercises will strengthen your deeper core muscles.
Sweaty mess @leishajadeee getting her Split Squat on! A great exercise for those who feel more quad dominant doing a regular lunge.  Having a hand on the glute taking the load helps connect the mind and the muscle, for greater activation ๐Ÿค™๐Ÿฝ #personaltrainer #gohealthclubsnundah #gospark #bootysmasher #glutes #bootyworkout #๐Ÿ‘ @gohealthclubs
Leg extensions done right. Leg extensions are a great exercise for the quads that I see a lot of people do incorrectly. There is no downward force through the foot like in most quad exercise meaning the knee is in a vulnerable position. Here i get my client Gavin to focus on squeezing the quads not โ€œkickingโ€ the weight. Normally I like a faster Tempo when training but for this exercise I find that slower and focusing on the muscle is much more effective and safer. Try your leg extensions like this #legday #quads #naturalbodybuilding #bodybuildingmotivation #legs #legworkout #dontskiplegday #bodytransformation #gohard #gohealthnundah #gohealth #gospark
Leg extensions done right. Leg extensions are a great exercise for the quads that I see a lot of people do incorrectly. There is no downward force through the foot like in most quad exercise meaning the knee is in a vulnerable position. Here i get my client Gavin to focus on squeezing the quads not โ€œkickingโ€ the weight. Normally I like a faster Tempo when training but for this exercise I find that slower and focusing on the muscle is much more effective and safer. Try your leg extensions like this #legday  #quads  #naturalbodybuilding  #bodybuildingmotivation  #legs  #legworkout  #dontskiplegday  #bodytransformation  #gohard  #gohealthnundah  #gohealth  #gospark 
Dips are really underrated as a chest exercise. Presses always get all the glory but just look at the build on a gymnast and you can tell that dips and similar exercises have the potential to put slabs of beef on your pecs and chest. 2 things to think about are firstly try doing dips first for a few training programs and really focus on progression. Second I always do the close grip version and lean forward. I just find this safer on the shoulders. Lastly if your really tricep/ shoulder dominant dips probably arenโ€™t the best choice. #dips #weighteddips #chest #chestworkout #naturalbodybuilding #training #gymnastics #workouttips #gohealth #gohealthnundah #gospark #icntropix #anbqld #asnchermside #asnfuelled
Dips are really underrated as a chest exercise. Presses always get all the glory but just look at the build on a gymnast and you can tell that dips and similar exercises have the potential to put slabs of beef on your pecs and chest. 2 things to think about are firstly try doing dips first for a few training programs and really focus on progression. Second I always do the close grip version and lean forward. I just find this safer on the shoulders. Lastly if your really tricep/ shoulder dominant dips probably arenโ€™t the best choice. #dips  #weighteddips  #chest  #chestworkout  #naturalbodybuilding  #training  #gymnastics  #workouttips  #gohealth  #gohealthnundah  #gospark  #icntropix  #anbqld  #asnchermside  #asnfuelled 
Congrats to ROQUE Fitness superstar client @duggie83, being inaugurated into the 100kg Squat Club ๐Ÿ‘๐Ÿฝ๐Ÿ™Œ๐Ÿฝ๐Ÿ‘Š๐Ÿฝ
#squatgoals #beastmode #personaltrainer #nundahfitness #gohealthclubsnundah #gospark @gohealthclubs
๋‚˜๋ž‘ ์‹ ๋ž‘์€ ๊ทธ๋ฆผ๊ทธ๋ฆฌ๋Š” ๊ฒƒ ๊ฐ™์ด ์†์œผ๋กœ ํ•˜๋Š” ๊ฑด ๋ญ๋“ ์ง€ ์ „ํ˜€ ์†Œ์งˆ์ด ์—†๋Š”๋ฐ ๋”ธ๋ž˜๋ฏธ๋Š” ๊ทธ๋‚˜๋งˆ ์ข€ ๋‚˜์€๊ฐ‘๋‹ค. ํ•™๊ต์—์„œ ์†์”ป๊ธฐ์— ๋Œ€ํ•œ ํฌ์Šคํ„ฐ๋ฅผ ๋งŒ๋“ค์–ด์„œ ์ œ์ผ ์ž˜ ๋ฌ˜์‚ฌํ•œ๊ฑธ๋กœ ๋ฝ‘ํ˜”๋‹จ๋‹ค. ํ•™๊ต ํ™”์žฅ์‹ค์— ๋‹ค๋ฏผ์ด์˜ ํฌ์Šคํ„ฐ๊ฐ€ ๊ฑธ๋ ธ๋‹ค๋‹ˆ ๋”ธ๋ž˜๋ฏธ ์ž๋ž‘์Šค๋Ÿฝ๊ตฌ๋งŒ.

#Proud #WashingHands #GoSpark
๋‚˜๋ž‘ ์‹ ๋ž‘์€ ๊ทธ๋ฆผ๊ทธ๋ฆฌ๋Š” ๊ฒƒ ๊ฐ™์ด ์†์œผ๋กœ ํ•˜๋Š” ๊ฑด ๋ญ๋“ ์ง€ ์ „ํ˜€ ์†Œ์งˆ์ด ์—†๋Š”๋ฐ ๋”ธ๋ž˜๋ฏธ๋Š” ๊ทธ๋‚˜๋งˆ ์ข€ ๋‚˜์€๊ฐ‘๋‹ค. ํ•™๊ต์—์„œ ์†์”ป๊ธฐ์— ๋Œ€ํ•œ ํฌ์Šคํ„ฐ๋ฅผ ๋งŒ๋“ค์–ด์„œ ์ œ์ผ ์ž˜ ๋ฌ˜์‚ฌํ•œ๊ฑธ๋กœ ๋ฝ‘ํ˜”๋‹จ๋‹ค. ํ•™๊ต ํ™”์žฅ์‹ค์— ๋‹ค๋ฏผ์ด์˜ ํฌ์Šคํ„ฐ๊ฐ€ ๊ฑธ๋ ธ๋‹ค๋‹ˆ ๋”ธ๋ž˜๋ฏธ ์ž๋ž‘์Šค๋Ÿฝ๊ตฌ๋งŒ. #Proud  #WashingHands  #GoSpark 
The biggest compliment a Personal Trainer could receive ๐Ÿ˜Ž @leishajadeee youโ€™re welcome ๐Ÿ˜‰๐Ÿ‘
#nopainnogain #assday #bootygoals #bootypump๐Ÿ‘ #gohealthclubsnundah @gohealthclubs #gospark
Thursday = Ass Day ๐Ÿ‹๐Ÿผโ€โ™€๏ธ
@fitlikesami going ๐Ÿ‘โฌ‡๏ธ๐ŸŒฑ #๐Ÿ‘goals #asstograss #squatzilla #buttday #goals #getitdone #bootygainz #gohealthclubsnundah #nundahfitness #personaltrainer @gohealthclubs #gospark
Getting leaner and working hard. Second catch up and training on Friday with this wrecking ball !! #onlinecoach #onlinecoaching #strongwomen #stronggirl #instagood #girlsofinstgram #competitor #asnfuelled #asnchermside #gohealth #gospark
Need a kick up the butt to get on track with your 2018 fitness goals?
Discounted early bird prices finish up on the 16th January so get in quick! 
8 Week Challenge includes:
- 6 bootcamps
- meal plans - before and after photos
- before and after measurements - GO 8 WC tank or tee
- prizes to be won!

Contact me for more info! 
#gohealthclubsnundah #gospark #go8wc #fatloss #musclegain #getitdone #yourjourneystartshere
Need a kick up the butt to get on track with your 2018 fitness goals? Discounted early bird prices finish up on the 16th January so get in quick! 8 Week Challenge includes: - 6 bootcamps - meal plans - before and after photos - before and after measurements - GO 8 WC tank or tee - prizes to be won! Contact me for more info! #gohealthclubsnundah  #gospark  #go8wc  #fatloss  #musclegain  #getitdone  #yourjourneystartshere 
When @jericho_wonjun_choi asks what's an OHS...... here I'll show you ๐Ÿ˜‚๐Ÿ˜‚ couldn't stop laughing!
When @jericho_wonjun_choi asks what's an OHS...... here I'll show you ๐Ÿ˜‚๐Ÿ˜‚ couldn't stop laughing!
Tired of trying to be subtle with your loved ones? ๐Ÿค”  Then give the gift of a swift kick up the arse this Christmas, with a 1 Month Super Club Membership!!! Comes complete with 2 PT sessions with me, to give you a kick start to achieve your goals in 2018โœŒ๐Ÿฝ
Iโ€™ve got 5 of these to give away to the first ones to message so be quick! 
#christmas #stockingstuffers #newyearsresolutions #newyearnewyou #roquefitnessau #gohealthclubsnundah #gospark @gohealthclubs @roquefitnessau
Tired of trying to be subtle with your loved ones? ๐Ÿค” Then give the gift of a swift kick up the arse this Christmas, with a 1 Month Super Club Membership!!! Comes complete with 2 PT sessions with me, to give you a kick start to achieve your goals in 2018โœŒ๐Ÿฝ Iโ€™ve got 5 of these to give away to the first ones to message so be quick! #christmas  #stockingstuffers  #newyearsresolutions  #newyearnewyou  #roquefitnessau  #gohealthclubsnundah  #gospark  @gohealthclubs @roquefitnessau
@bro dgetteomalley_ third squat if 85kg from last weekends @ptcnorthside peninsula cup. Love that determination to get the lift ๐Ÿ’ฏ๐Ÿ‘Š๐Ÿพ
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@olyfit
@bro dgetteomalley_ third squat if 85kg from last weekends @ptcnorthside peninsula cup. Love that determination to get the lift ๐Ÿ’ฏ๐Ÿ‘Š๐Ÿพ . . . @olyfit
๐Ÿฅ DRUMROLL PLEASE... ๐Ÿฅ
Huge shout out this absolute legend, BOYDZILLA! Boyd joined the ROQUE Fitness Tribe 9 weeks ago, and has since lost 12.2kg, bringing his total weight loss to a whopping 32kg!!!
Seeing the changes, physically and mentally, is the biggest reward I could ask for... Boyd and I hit a few personal milestones during our training together, his first ever unassisted push up, being under 100kg for the first time since high school, and with the new year around the corner, thereโ€™s more to come. 
Keep smashing it, couldnโ€™t be prouder of you mate!!!
#personaltrainer #weightloss #gohealthclubs #gohealthclubsnundah #gospark @gohealthclubs @roquefitnessau @smithhellison
๐Ÿฅ DRUMROLL PLEASE... ๐Ÿฅ Huge shout out this absolute legend, BOYDZILLA! Boyd joined the ROQUE Fitness Tribe 9 weeks ago, and has since lost 12.2kg, bringing his total weight loss to a whopping 32kg!!! Seeing the changes, physically and mentally, is the biggest reward I could ask for... Boyd and I hit a few personal milestones during our training together, his first ever unassisted push up, being under 100kg for the first time since high school, and with the new year around the corner, thereโ€™s more to come. Keep smashing it, couldnโ€™t be prouder of you mate!!! #personaltrainer  #weightloss  #gohealthclubs  #gohealthclubsnundah  #gospark  @gohealthclubs @roquefitnessau @smithhellison
You can't keep doing the same max effort exercise each week. There is something called the Law of Accommodation which refers to, if the same stimulus is given over a period of time, progress will stop and injury will start to set in. .
.
.@goldcoastweightliftingclub @jettsashmore
You can't keep doing the same max effort exercise each week. There is something called the Law of Accommodation which refers to, if the same stimulus is given over a period of time, progress will stop and injury will start to set in. . . .@goldcoastweightliftingclub @jettsashmore
@bridgetteomalley_ smashing her first Powerlifting comp! Getting 7/9 lifts and placing second. What great job about only 8 weeks! Smashed it ๐Ÿ‘Š๐Ÿพ๐Ÿ’ฏ
@bridgetteomalley_ smashing her first Powerlifting comp! Getting 7/9 lifts and placing second. What great job about only 8 weeks! Smashed it ๐Ÿ‘Š๐Ÿพ๐Ÿ’ฏ
It's been a while but time to get back into it. Was a bit rusty at first but started to come back to me. #firedancing 
@olyfit @jettsashmore
It's been a while but time to get back into it. Was a bit rusty at first but started to come back to me. #firedancing  @olyfit @jettsashmore
Those last rep feels ๐Ÿ˜ญ๐Ÿ˜ญ @olyfit @goldcoastweightliftingclub @jettsashmore
Those last rep feels ๐Ÿ˜ญ๐Ÿ˜ญ @olyfit @goldcoastweightliftingclub @jettsashmore
First strength test / check in with my  online client Curtis dropped 6kg in 4 weeks. Deadlift 230kg 1rm up 30kg. We are working on a lot of technical stuff but also just smashing out the volume on a lot of simple things. Curtis is also doing a ton of mobility work 2. The main reasons for his progress are a structured diet and training program and the accountability of having a weekly checkin. Interested in getting strong or losing weight ? Inbox me or email bodysmart@live.com.au #bodybuilding #fitness #powerlifting #squats #deadlifts #bench #benchpress #onlinecoach #onlinecoaching #onlinecompprep #asnchermside #beforeyouspeakcoffee #gohealthnundah #gohealth #gospark #weightloss #weightlossjourney #coach #strengthcoach
First strength test / check in with my online client Curtis dropped 6kg in 4 weeks. Deadlift 230kg 1rm up 30kg. We are working on a lot of technical stuff but also just smashing out the volume on a lot of simple things. Curtis is also doing a ton of mobility work 2. The main reasons for his progress are a structured diet and training program and the accountability of having a weekly checkin. Interested in getting strong or losing weight ? Inbox me or email bodysmart@live.com.au #bodybuilding  #fitness  #powerlifting  #squats  #deadlifts  #bench  #benchpress  #onlinecoach  #onlinecoaching  #onlinecompprep  #asnchermside  #beforeyouspeakcoffee  #gohealthnundah  #gohealth  #gospark  #weightloss  #weightlossjourney  #coach  #strengthcoach 
Most of my clients are doing little mini diets/cuts coming into XMAS. For the ones doing prep itโ€™s like a little practice run. How do they respond to minimal calorie drops, increases in cardio, bigger reductions in cals. For all of them itโ€™s just a way to get them in a better place leading into Xmas and allowing them more room to enjoy the festivities but resume their normal training routine in a better place post season. Iโ€™m a big fan of trying to work with your clients and allow things to be easier with a bit of forward planning. Sometimes I do this on a smaller scale ie got a big dinner on the weekend ? Cutback a little for a few days this week. Any questions inbox me ?? #fitness #diet #caloriecounting #sensible #training #girlswholift #coach #coaching #gospark #gohealthnundah #gohealth #fitnessmodel #leanmuscle #sensible #bodysmarttrainingsystems
Most of my clients are doing little mini diets/cuts coming into XMAS. For the ones doing prep itโ€™s like a little practice run. How do they respond to minimal calorie drops, increases in cardio, bigger reductions in cals. For all of them itโ€™s just a way to get them in a better place leading into Xmas and allowing them more room to enjoy the festivities but resume their normal training routine in a better place post season. Iโ€™m a big fan of trying to work with your clients and allow things to be easier with a bit of forward planning. Sometimes I do this on a smaller scale ie got a big dinner on the weekend ? Cutback a little for a few days this week. Any questions inbox me ?? #fitness  #diet  #caloriecounting  #sensible  #training  #girlswholift  #coach  #coaching  #gospark  #gohealthnundah  #gohealth  #fitnessmodel  #leanmuscle  #sensible  #bodysmarttrainingsystems 
SICK OF HAVING SMALL ARMS??? .
.
Or want to know ways how to you accelerate the growth in your arms??? .
.
YESโ€ฆ.. .
.
Right now, Iโ€™m giving away the 7 Most Brutal Arm Workouts that will take your arms from skinny to JACKED!! .
.
Grab the Jacked Arms Guide NOW for FREE!! .
.
Just comment โ€œYESโ€ below and Iโ€™ll send you the link to download
SICK OF HAVING SMALL ARMS??? . . Or want to know ways how to you accelerate the growth in your arms??? . . YESโ€ฆ.. . . Right now, Iโ€™m giving away the 7 Most Brutal Arm Workouts that will take your arms from skinny to JACKED!! . . Grab the Jacked Arms Guide NOW for FREE!! . . Just comment โ€œYESโ€ below and Iโ€™ll send you the link to download
Team Beenleigh at the Go Health Loyalty Lunch today. Good looking bunch we are ๐Ÿ˜Š

#gohealthbeenleigh #gohealthclubs #gospark #supertrainer
SICK OF HAVING SMALL ARMS??? .
.
Or want to know ways how to you accelerate the growth in your arms??? .
.
YESโ€ฆ.. .
.
Right now, Iโ€™m giving away the 7 Most Brutal Arm Workouts that will take your arms from skinny to JACKED!! .
.
Grab the Jacked Arms Guide NOW for FREE!! .
.
Just comment โ€œJackedโ€ below and Iโ€™ll send you the link to download
SICK OF HAVING SMALL ARMS??? . . Or want to know ways how to you accelerate the growth in your arms??? . . YESโ€ฆ.. . . Right now, Iโ€™m giving away the 7 Most Brutal Arm Workouts that will take your arms from skinny to JACKED!! . . Grab the Jacked Arms Guide NOW for FREE!! . . Just comment โ€œJackedโ€ below and Iโ€™ll send you the link to download
@bridgetteomalley_ on her testing day yesterday. She hit a 90kg in her squat, that's a 5kg PB. 6kg short of double double weight. Thanks @goldcoastweightliftingclub for having her
@bridgetteomalley_ on her testing day yesterday. She hit a 90kg in her squat, that's a 5kg PB. 6kg short of double double weight. Thanks @goldcoastweightliftingclub for having her
Friday favourite- cable lateral raise is my favourite exercise for the medial deltoid. You get a more consistent tension on this than the DB version. No matter what your competing in guys or girls shoulders is one of the most important muscle groups. This is especially true for females. Try this for that โ€œboulder shoulderโ€ look. #bikinipro #bikni #bikinigirl #bikinicompetitor #ifbbproleague #personaltrainer #strengthcoach #onlinecoach #onlinecoaching #compprep #asnfuelled #asnchermside #gohealth #gospark #gohealthnundah #training #shoulders
Friday favourite- cable lateral raise is my favourite exercise for the medial deltoid. You get a more consistent tension on this than the DB version. No matter what your competing in guys or girls shoulders is one of the most important muscle groups. This is especially true for females. Try this for that โ€œboulder shoulderโ€ look. #bikinipro  #bikni  #bikinigirl  #bikinicompetitor  #ifbbproleague  #personaltrainer  #strengthcoach  #onlinecoach  #onlinecoaching  #compprep  #asnfuelled  #asnchermside  #gohealth  #gospark  #gohealthnundah  #training  #shoulders