Elite Bodies Training & Nutrition
Elite Bodies specialises in fat loss and recompositioning techniques, utilising sound scientific practices in sports science, nutrition & sports psychology
02/12/2023
Oh look at that
2 of my main headliners! Now when can we get this happening for real? Hahaha 🤘
14/09/2023
It's Spring you animals! Maximise your cooking spaces! Cook all the stuff!
08/09/2023
A proud moment today!
Now the journey to smash that record into the ground with a new attempt!
judas
01/09/2023
It's Friday - which means it's a day to invest in yourself.
Not poison yourself with escapist bu****it.
GO TO THE GYM 👊
01/09/2023
It's Friday - which means it's a day to invest in yourself.
Not poison yourself with escapist bu****it.
GO TO THE GYM 👊
29/08/2023
Just a little reminder, sure when we're trying to build muscle or even maintain it we should ensure we have enough protein in our diet to sustain - BUT... remember, food is also our medicine. Have you been eating enough of the medicine on a daily basis?
Plant foods help to fill us, give us our daily fibre (which keeps our poo happy!), supply a bucket load of vitamins, minerals and phytochemicals, and help to balance blood sugars.
Try to fill your plate with a much plant food as possible whenever you can and I guarantee you will feel better in no time!
I've been slack on posts lately but here's Eamon hitting a 15kg pb deadlift with 142.5kg.
This has been a slow steady progress trying to build this boy up. As a sasquatch built gigantor AND vegetarian, it has been hard work to add muscle and beat out the leverage issues that happen with ridiculously long limbs like this!
I'm pretty proud of his achievements!
28/06/2023
Motivation ebbs and flows. Do you really think that even your greatest athletes, multi gold medal winners, footballers etc are motivated every single day?
No chance. But they are dedicated at their craft. They show up to every training session required to get them where they need to go.
Use the motivation when it's there, but when it's not, just go to the fu***ng gym! 👊
255kg deadlift PR 💪for Brett!
This guy makes it seem like just another day. No psych up, no dance, no weird set up or first pump after, just lifts it and walks off 😂
Brett continues to build better and better. This was a 12.5kg personal record on his previous best. 💪
A deload next week and then working on a quick block to bring his bench up.
Geoff is close to retirement age and is still working on getting stronger, more bullet proof, and healthier.
What's your excuse?
115kg deadlift for 8 reps.
He tries hard and is kidding decent weight, so I'm not going to give him too much s**t for wearing gloves 😂
This has been a long time coming for
Lots of ups and storms these past couple of years with training, but I'm super proud that she has joined the 100kg club with a triple for the first time ever.
A bit loose on the last rep, but we can easily tidy things up next time. Bigly stuff coming up soon!
07/06/2023
Sometimes it's not the ingredients, but how you prepare them that makes the difference.
A simple yet tasty way for eggs, mushrooms, and spring onions is a Tamagoyaki omelette. The trick is to be patient and use low heat.
The only thing missing that I could have done with is a mug of miso!
28/04/2023
🎶Hello Darkness my old friend🎶
It's a love-hate relationship with ice baths. I hate being in them. Time dilates unreasonably when you're in. I love the results from them. I swear I'm almost ready to train again immediately after them, they work so well!
Feeling sore, beat up, body all jacked up? Cold water immersion, or even better Contrast Hydrotherapy are one of the more effective methods of acute recovery.
It's been a while since i did a post.. to be perfectly honest, my training hasn't really felt like it was worth posting, and I've been in a bit of a writers block with educational stuff.
But with 46 days until Victorian Championships, I feel like my deadlifts are starting to feel OK.
207.5kg for an RPE 8.
Not quite highlight reel, but it felt smooth, no twinges or grumbles, and I actually did all my back off sets and assistance work like a good little boy, which is quite unusual..
23/03/2023
When it comes to the question of supplements you should be taking, there are a few that hit the list of "really should be using".
Then there's the supplements that come under the "it can't hurt" category. One of my go-to's in this category is fish oil (and flaxseed oil, but that's for another post).
Fish oil has a stack of benefits, from increasing your "good" cholesterol (which helps to manage your "bad" cholesterol), improving cognitive function, lowering inflammation, and giving a healthy fish face to anyone suffering from resting bitch face (possibly caused by too much botox, amirite?)
An easy regiment to get in to your diet, buy a concentrated form and take at least a couple per day, but depending on your needs, you could take up to 6.
02/03/2023
I know we're not rabbits or anything, but are you getting enough plant food in your diet? It's not just about the macros in your diet all the time. Focus on filling your plate with lots of unprocessed or minimally processed food and you can't go wrong really...
Easy instructions: buy yourself a set of icy pole moulds from a department or cookware store, mix up 1 serve of preworkout per mould with water, pour and freeze.
Combine 10 minutes before your workout. Or if you want to be really cool, walk around your gym while coming in this bad boy. The stares you'll get are hilarious.
06/02/2023
Loaded up on these amazing things! They're on special at the moment and are a great way to have a cheat without over-indulging. And also a great way to get a quick meal in when I've messed up and not done my food prep for the day.
Pretty proud of Brett for nailing this 240kg lift. For a long while 232.5kg was a bug bear we couldn't get past, partly technique, but mostly mind set.
We reset the numbers, worked more volume in the build up, and then switched to a max effort with back off sets based on percentages from that days lifts.
In that short time, he's improved his lifts every week he walked in to the gym and his mind set and how he approaches the bar has become more deliberate.
As you can see with the bar speed, he has more to go. We're excited to see what we can get! 💪
Top set from Thursday, only hours before and I went to
I had to make sure I got training in beforehand, as I knew my legs wouldn't be up for it after such a banger event!
190kg + about 25-30kg chain at the top.
It's all about making sure you "eat your veggies before you get dessert". If you're finding you're skipping training too often because you're too tired at the end of a day, get your workouts done in the morning - even if you're like me and hate training in the morning - a half arsed session is better than the missed session. And who knows? Like me, you do a few sets and your switch has been flipped, suddenly it's a session worth bragging about!
Get the work done!
The Kang squat is a favourite in the Westside / Conjugate family of programming for good reason. It's a great posterior chain strengthener, technique improver, and teaches an emphasis on engaging hamstrings, tightening and "packing down" your core, and driving hips through with power on lockout.
There's also an aspect of an almost extended period of time under tension in the hamstrings, so it's a great exercise for healthy tendons, as remember ✅ tendons LOVE tension.
Give this a try, insert it in to your workout as either a secondary or tertiary exercise to perform after you've done your heavy squat or deadlift work. Try to aim for somewhere around 4 sets of 6-10 reps and let me know how you feel the day after! 😈
She likes pina coladas and enjoys dancing in the rain!
You can get this recipe and a massive stack of other tasty smoothies in my Ultimate Smoothie Guide!
DM me for details!
02/01/2023
19/12/2022
Summer is the perfect time to fire up the barbie and throw your protein and veg on to get some delicious charred flavours added to your food!
What are some of your favourite shishkebab combinations?
06/11/2022
Don't forget to plan your daily foods, including a healthy dose of protein!
How much you ask? There is some argument amongst people, with some juiced up bros arguing 3 x bodyweight in grams of protein per day, and many muppet arm paper based scientists arguing you only need 1.5g/kg of bodyweight (or less! ).
I would answer this question with "It depends..."
Are you on gear? Are you male or female? Are you in a calorie deficit trying to lose fat whilst maintaining muscle?
The best way to know how much you need is to keep track of your body composition and your nutrition numbers. If what goes in isn't enough, it will show with lean weight losses. If too much is going in, it's likely to show by fast mass gains.
Tracking the variables in your lifestyle and minimising the changes from day to day is the easiest way to figure out what is or isn't working.
It was a pretty good day under the bar on Monday.
2 rep sleeve PR @ 190KG
Can't wait to test some big numbers over the next few weeks and then knuckle down for some brutal training blocks.
Yeah, lifting heavy s**t hurts. I love it.
When it comes to the F**k/Marry/Kill question in relation to the big 3 lifts, I think I'd marry squats ❤
10/08/2022
High protein balanced mac and cheese? The white whale of the gainzzz train? Not anymore!
This recipe is going straight in to my "use weekly" list!
Check out Josh Cortis for his latest effort!
New PR for who has been diligently working on his programs for the past few weeks, getting stronk!
His technique has been improving and it shows with this attempt. Getting ever closer to that 200kg mark of manhood! 😂
Tweaked something at the end and something weird happened.
Sometimes these things can't be helped...
25/07/2022
Like Mr Miagi and his 2 rules of Miagi-do Karate, Elite Bodies now has it's own banners to live by! 😆
17/07/2022
His and her baked high protein Cottage cheesecakes!
I have half of the big one every day!
Dm me and I'll send you the instructions on how to make this high quality and delicious meal!
28/06/2022
Just met a new member of the Elite Bodies family - the deadlift bar!
This will help with getting that relevant contest feel to our deadlifts here!
24/05/2022
Are you trying to use the excuse of the rug rats for not being able to make it to the gym?
That s**t don't fly around here at Elite Bodies, where we have a "multi purpose" facility, with entertainment for all ages while you confine to build your body!
16/05/2022
Caption this!
accheni
A huge congratulations to Christine Accheni .accheni for going waaaay outside her comfort zone and competing in her first ever novice powerlifting comp at 💪
Having known this girl for some time, I know that while she seems unflappable, it's all a cascade, and like a duck coasting on a calm pond, underneath the water there's all kinds of kicking and s**t going on.
We're talking about someone who was only 3 weeks ago planning on pulling out of the comp because of *reasons*.
To follow through with this challenge, and nail a couple of big PR's in the squat and deadlift gains my utmost respect - more for the sticking to competing then the actual numbers. That's building mental resilience! (Might also have been the fear when i threatened to beat her to death with the p***y pad if she did pull out! - whatever works) 👊
Suffering from a little bit of the nerves caused her to miss the first squat attempt rack call, and she lifted her butt on her first bench attempt, but refocussed and nailed the rest of her lifts achieving:
Squat 110kg ❌ 110kg ✅ 122.5kg ✅
Bench 70kg ❌ 70kg ✅ 77.5kg ✅
Deadlift 130kg ✅ 142.5kg ✅ 150kg ✅
Now that we've got her first comp out of the way it's time to get in a well deserved deload, refocus the training and build a stronger, healthier body for next time!
11/05/2022
I love my protein waffles for last meal of the night!
Looking for meals that taste good, have a certain level of palatability (ie, you're not constantly grinding your jaw in a secondary workout to confine! ) and have a decent dose of protein and carbs can be difficult sometimes - especially if you like something sweet in the evenings.
These protein waffles are the perfect meal to end the day!
Anyone looking for the recipe, trot over to Josh Cortis on his YouTube channel and you'll find this and plenty of other handy recipes.
"Easy!"
A couple of weeks out and testing out a paused single on bench press with
70kg moved so fast and easily that we might reassess where our opening attempt might go.
Things are looking good!
Just received my order from Obsidian Ammonia Inhalants just in time to help prepare for the CAPO Powerlifting Australia ANZAC day powerlifting meet.
I thought I better give them a try to make sure they're strong enough to give me a kick up the bum.
They are the strongest ammonia salts I've ever used. Seriously gnarly s**t!
Thanks Obsidian for the
Can't wait to put them to good use for more then just everyone's entertainment!
21/03/2022
Let's have a show of hands, who loves deadlifts and chinups on the same day?
Who here does specific grip strength work?
A question I often get asked is should we train grip work? 👊
My answer is: it depends on the person.
If your grip is limiting your ability to do good work in the gym, then the answer is definitely yes. Also, don't try to rely on it during those workouts. Use straps when your hands fatigue, then do specific exercises, such as pinch grip, hanging and holding exercises.
If you don't have problems with grip, particularly in your chosen sport, then it's probably not as much of a priority. Maybe just do an occasional exercise for fun at the end of a big day.
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