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Home Fitness Blog Nutrition Weight loss

Category Archive

Below you'll find a list of all posts that have been categorized as “Weight loss”

Clients Success story

Super proud of this lady right here?Mel is a living and breathing proof that it can be done. Single mum of two, works full time and absolutely smashing her goals!Over 5.5kg loss in these pictures – since end of August last year. We’re not doing anything crazy or dieting aggressively. Mel simply does 3-4 resistance training sessions per week and …

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cairns personal trainerfat losspersonal training cairnsWeight Loss

Boredom Eating

We’ve all said it at one time or another: I’m bored. Boredom is emotional purgatory. It qualifies as neither a good or bad mood. It’s just…well… blah. Boredom can be one of the greatest challenges on the road to weight loss…not to mention on the road of life. You know the feeling when it’s 8pm, you have finished all the …

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What a lovely email to receive on a sunday. We kno What a lovely email to receive on a sunday. We know @missphoenyx is an absolute diamond but to get clients sending us messages like this is very rewarding. 💪💪❤
❤❤❤💪💪💪 Another client success story ❤❤❤💪💪💪 Another client success story. Over 15kg lost since we started. Shorts in the picture are size 18 and were too tight when we started training.... now she is in size 14 shorts and 12/14 in dress sizes @kirstiebroadfield started training with me at the end of 2019. She had alot of issues knee/shoulder that were affecting her ability to train/sleep and function in everyday life and she was also not in a good place as far as how she felt about herself and her body. Over these past 18 months we have worked towards addressing and rehabing the injury issues alongside her weigh loss goals. Kirstie has fully embraced the journey. *She never misses a session. *Is ALWAYS in the gym on other days following her training plan./ keeps herself active on the weekends outside the gym. *Tracks her calories properly and has fully grasped the macro tracking/ calories protocols we have set. Very proud of this lady of what she has achieved already and i know she is super focused on making even more positive changes/lifting heavier stuff as we continue on her journey
43KG LOST SINCE APRIL This is one of my star clie 43KG LOST SINCE APRIL This is one of my star clients Michael. Michael made a life changing decision in April. He realised his weight was spiralling out of control and with it, his health. Being in a Senior job too as a high school principal he had realised how important it was to lead by example and get his health back under control as a role model to teachers and students alike. He had an epiphany one day and decided that his life needed some drastic changes. He started off by getting his bike out the shed and going for a ride every morning( moving more than he had for a long time) This in conjunction with a big diet change -stopping soft drinks/fast food/takeaways and being in control of what he was eating. Michael's sheer determination and willingness to live a better life was the driving force behind all this. Remember too... this was all started during the Covid Scare. Micheal then reached out to us via Facebook after we were recommended to him by a mutual friend @david_platte1986 Thank you for that Dave!! Since Micheal came to see us in July we have continued his weight loss journey by adding 3 resistance sessions per week to his training. His strength and posture have improved dramatically since then, which have also helped with his bike riding. I was a bit concerned he had put himself on too little calories before he came to see us so i slowly crept them back up making sure he was getting the right amount of protein and his macros were more balanced. especially now he was doing an extra 3 sessions a week Since that day he has manage to drop another 20kg and over 160mm on his calipers. Its an absolute pleasure working with Micheal. There are no bullshit excuses that you get off some clients. He knows what to eat and eats it, he knows what training he needs to do and does it. Never late for a session. Always focused and wants to succeed in whatever we are doing in the session and this truly shows in this photo. Well done Michael you legend
PROGRESS 📈 - can sometimes look like this ☝️ This is the record of my Seated Dumbbell Overhead Press for past 6 weeks of my current training block. One. Rep. At. The. Time. 😰🐌Quite literally 💁‍♀️😄 There truly is no secret to it. No magic workout, or exercise, or rep scheme. In order to improve and make changes - get stronger, build muscle, even lose body fat - we just gotta stay consistent, follow a structured plan for given amount of weeks and try and do more work over time (yes you guessed it - progressive overload for the win!). As much as numbers don't lie and you can clearly see the increase in the number of reps performed over the weeks - there are also other factors I paid attention to during the course of 6 weeks. ✅how the lift felt (was it confident, strong, shaky, slow, wobbly...) ✅ how quickly did I get through the set, how much did I need to rest in between sets (as my strength improved, my rest periods got shorter) ✅how my ROM improved (at the beginning I could only hit parallel, but as weeks went on, I could drop my elbows lower). Increased range of motion means increased difficulty and it's also a form of progressive overload. So the point is - improvements are sometimes suuuper slow. #babysteps 👣 But little things done regularly over time it what makes difference in the big picture 💪 Zu ❤ #consistency #progessiveoverload #worldgymcairns #worldgym #progress #improvement #peakperformance365 #personaltraining
Last training session for the week 🙌 Definitel Last training session for the week 🙌 Definitely ready for two days of rest now 👏 ▪️Conventional deadlifts 4x10 85kg ▪️Heel elevated front rack squat 4x12 40kg ▪️Hip thrusts (constant tension) 4x15 100kg ▪️Leg extensions 3x15 37kg 4th set - drop set of 10/15/20 reps ▪️Seated leg curl 3x15 45kg, 4th set - drop set of 10/15/20reps ▪️Weighted back extensions (glute dominant) 4x25 5kg. ▪️Standing calf raises 4x15 65kg (not on video). Thank you beautiful @jojohhnson for helping me get through it today 😘😘 Always a pleasure to share the pain 😂❤ #friyay #legday #missionhotwheels #worldgymcairns #worldgym #musclenation
We always get asked for meal ideas.. Here is one o We always get asked for meal ideas.. Here is one of mine for a Sweet and Sour Chicken and Vegetable Stirfry. Easy to make. Lots of veggies. Big hit of protein(obviously you can adjust to your own protein requirements).
Sometimes we don't realise how far we've come unti Sometimes we don't realise how far we've come until we look back 🧐 Progress happens with consistent work over time. If you have a goal - turn up, put the work in and good things will come. Fall in love with the process and chase improvements and growth instead of perfection. These pictures are a nice reminder of my starting point. And as much as I appreciate physical changes, there is a lot more to it, than just appearance. I trained before I started competing and I will train whether or not I ever step on stage again. Comps are fun and exciting and give me that extra focus. But they are only the cherry on the cake 🍒🍰 No matter what your goals are - improved health, confidence, appearance, performance, mental well-being - look back and give yourself a pat on the back for how far you've come. 💪 Happy hump day 😁 #peakperformance365 #personaltraining #consistency #progress #improvement #goals
SAUCES DO NOT MAKE YOU FAT !! I had a discussion SAUCES DO NOT MAKE YOU FAT !! I had a discussion with a client this morning about his nutrition. He was trying to increase his veggie intake and his protein intake by eating more chicken stirfry but didnt want to add sauce to it because he had been told in the past that all sauces are bad and will stack the weight on because they are full of sugar 🤔 No... what does put weight on is eating more calories than your body needs TOTAL. 1 sauce isn't' going to be your downfall. Constant over consuming is... I have heaps in my cupboard. I use them all the time in stirfrys and at 30 cals per serving i can fit 1 or 2 serving into my daily calorie amount easily..so why not if it make my meals taste good so why not.. If adding a bit of sauce keeps you on track with your overall nutrition and you can fit it in, then go for it...
When you get home at lunch and receive a message l When you get home at lunch and receive a message like this 😊😊 Makes if all worth it #welovewhatwedo 💪💪
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