DOSE Fitness

Client transformation!

“Today I feel stronger than I have ever been, thanks - great to see the results when you put in the hard work”

Incredible progress from long term client

One of the hardest working clients I have.

Super positive can do mindset.
Never complains and just gets it done.
Trains consistently and has overcome some speed bumps including various illnesses but Jase hasn’t let it stop him !👊

Getting strong and lean!
Congrats

DM for Coaching 💬
1-1, 2-1 & Online!

OUT OF LOCKDOWN PT! 💪

Join the squad and start to transform your lifestyle, body and mind post lockdown.

Maybe you have fallen into bad habits?
Maybe you have gained a bit of lockdown weight?
Maybe you are sick of feeling sorry for yourself and want to take action?

We are back in action post lockdown and there is no time like the present.

Forgot all those bu****it excuses about work/family/time/money.
Im sorry to say, if you continue to have this fixed mindset you will not see success. Sometimes we need a bit of tough love.

After the 2 years we’ve had its time to put things In perspective and focus on whats REALLY important to you. IMAGINE if you started 2 years or even 6 months ago! 🙀

I have had many clients gain incredible results during lockdown with the right mindset, consistency and commitment. Im so PROUD OF ALL OF YOU who have taken the leap and are reaping the rewards.
Imagine what YOU can do now you don’t have the excuse of the gyms being closed!

Give me some of your time, energy and effort and I promise I will put my ALL into helping you achieve your goal.

DM me ‘LETS GO’ and I will send you an invite to my fitness app, information pack with tonnes of freebies and consult form to see if we are a good fit 😀
Not tomorrow, NOW.

😏 Tough love coming at you. 😘

Thai is all the proof you need that consistency without a gym can still get great results.

Focus on resistance training with what you have.
Adapt your environment. Make it a healthy household.
High protein diet
Calorie control
Perseverance
Patient pants

Stop using the gyms being shut as an excuse to self sabotage. You deserve better than that.

You could be where you want to be RIGHT NOW if you stop with the bu****it excuses.

If you need help creating a new routine to get some structure. Drop me a message!

Drop me a comment ✉️
Like if this helped❤️
Share to a friend in need.💬

Save for reference.📲
DM me for PT enquiries.

HOW TO USE MYFITNESSPAL 📲🥗🍔

How to track calories.
Here’s one for all my new clients, but I’m sure the rest of you will find it useful.

When trying to achieve any aesthetic goal,
Muscle gain or weight loss.
Calories are the most important factor.

You don’t NEED to track calories, but if you’re not assessing your guessing, and a calorie tracking app tells you if are staying on track with your targets. As long as you’re honest, only cheating yourself 🤣

Need help working out your calories based on your goal?
Drop me a comment ✉️
Like if this helped❤️
Share to a friend in need.💬

Save for reference.📲
DM me for PT enquiries.

How to not lose all your gains in lockdown! 💪😩💪

And hopefully build some too.

Let’s assume you are still working out somewhat. If you aren’t, that’s ok. Maybe check my last post about how to get back on track!

If you currently feel lost and are just going through the motions with random workouts, you’ve come to the right place!

Firstly, to maintain muscle is a lot easier than building. If you just keep a steady routine with a high protein diet without pushing too hard you can still preserve your hard earned slabs of 🥩

However if you want to still BUILD, it is certainly possible with the right attitude and consistency..

1️⃣ High protein
2️⃣ Strength Training
3️⃣ Progressive Overload
4️⃣ Altering Training Stimulus
5️⃣ Have a programme!

Info in slides

Drop me a comment ✉️
Like if this helped❤️
Share to a friend in need.💬

Save for reference.📲
DM me for PT enquiries.

Feel sh*tty on a Monday?
Bloated?
Lethargic?
Heavy?

Stop panicking, essentially its water weight and food retained from the weekend.

IT
IS
NOT
FAT

Weight and fat are two different things.

As long as you get into a normal routine on Monday. It is very likely by Wed-Friday your current’ standard weight’ will go back to normal.

It’s important to not have a F**k it approach and sack off your whole fitness journey based on one ‘bad’ meal or night out.
Stop being a p***y. Get back on track and you’ll be fine.

-Don’t compare yourself to others, be better than YOU were yesterday.
-Have an 80/20 approach and let yourself be flexible.
-Be kind to yourself, it's ok to have a minor setback. Self sabotage won’t do you any favours.
-Have a set routine from Monday.
Be proactive not reactive. Premeditate your workout, meals, steps.
SMASH IT!

◀️(SWIPE LEFT) for the do’s and dont’s.

Happy Monday 💪

This is a little late.

In my late teens I felt suffocated with my thoughts. I had severe anxiety/depression, self-loathing & zero confidence.Going anywhere seemed exhausting.
Friends and family around me wouldn’t have known. Just thought I was being quiet or antisocial.
The concept of ‘mental health’ didn’t seem to be a thing back then. I felt isolated and that the world was against me. I have a great family but I didn’t feel like I could even tell them.
The thought, ‘why and how can this be happening to me’ often crept up in my head.
Some days I’d hardly leave my room until 1am where I’d have a burst of energy and go for a run with no one around.
I’d then sit at the top of the hill with a view of the village and contemplate what this is all for. What’s the point. No one would care etc.

Getting into exercise saved me. Like most teenagers I went to get huge, to build more confidence. Back then I had no idea that I was using it as therapy, and for that hour, to feel some sense of pride and accomplishment meant a lot. Fast forward 15 years and it’s my vice, and now career. It’s helped me develop. It’s why I’m passionate about helping others get there.

At 18 I thought, I need help. I went to a local GP and they gave me some pills.
I took them for 3 weeks and then thought, F**k this, I need to change my surroundings not take my life.

Eventually, this took me traveling and it’s the best thing I’ve ever done. I’ve done a fair bit since.
My eyes opened up to new people, new places, new experiences. I realized the world isn’t as grim as I thought, but my perception of it was.

I realized I was in control of how I feel & what to do about it. I still have bad days but I am so PROACTIVE with my mental health, not reactive. I keep it at bay. I practice habits daily to make me feel good. I keep busy. I keep active. I distract myself from my thoughts basically 🤣.

9 years on and I’m in Oz. Great life(lockdown excepted), great career and freedom within it, great friends, and most importantly Ruby, you’ve saved me in more ways than you could know. Happy Anniversary 🥰 family at home I miss you dearly.
That’s my sorry what’s yours?
Let me know in the dm’s for a chat.

Are you in a fitness funk?
(SWIPE LEFT)

Here’s some helpful tips on how to get back on track (if it’s important to you to feel better) at this time.

Firstly, it’s ok if you’ve fallen off a bit lately. I’m sure we all have to some degree. But if you are thinking ‘enough is enough’ and want to start taking back control, I’m here to help.

1️⃣Get in to a ‘can do’ mindset and build good habits.

2️⃣ Stop looking for motivation, focus on your WHY.

3️⃣ Understand it’s ok to f**k up, don’t self sabotage the week from one bad choice.

4️⃣ Think of it as a sustainable long term lifestyle adjustment, not a quick fix.

5️⃣ Start tracking to stay on track. Be mindful of your week. Food, exercise, stress etc.

6️⃣ Have a plan, be proactive, be prepared. Don’t go into your week blindly. It will ruin your progress.

7️⃣ Comparison is the thief of joy. Stop setting unrealistic expectations.

Like ❤️
Save 📲
Share ✉️
this post to someone that needs to hear it.

Have you fallen off track?
Don’t know where to start?
Need some direction or motivation?

DM me the words LETS GO to get started.

The all of nothing approach 👎

I’ve Noticed a pattern after many conversations over the past few months.

‘I’ll start once gyms are open’
‘When my heads in it and go in 100%’

My client told me today he has spent years yo-yo dieting, in and out of the gym. Training everyday and eating f**k all calories to get the result as quick as possible.

Did he get an initial result? Yes
Did he enjoy this? No
Did he stick with it? F**k No
Did he maintain the result? Absolutely not.

Can you relate?

Fast forward 8 weeks in with me and he’s 6kg down, but more importantly he’s change his whole mindset

Control over food ✅
Training he enjoys and feels better for ✅
More productive ✅
In it for the long game. ✅
Consistent, empowered, educated.
Now he’s hooked.

The sooner you realise it’s a lifestyle change you need and not a couple weeks of intense dieting and over the top training and then back to old habits, you’ll actually get and MAINTAIN a good result a lot faster.

If you want to drastically change your body shape , have you given any thought on how you’d maintain it?

Learn to love the process, and the result will take care of itself. Also stop being a neggy Nigel and get on the growth mindset tings.

LOSE FAT WITHOUT TRACKING CALORIES!

Tracking calories is definitely optimal to monitor calorie intake and make sure you are on the right track with your health goals.

After all, if you’re not assessing you’re guessing. Many people claim to ‘eat healthy’ but have no idea how many calories they consume. Eating healthy is super important but for weight loss calories are king.

You could spend 1-2 hours or less a week doing food prep and pre tracking all of your food instead of scrolling Instagram or Netflix. Then alter later if needed..

BUT if you realistically know you won’t opt for tracking calories here’s a great option to manage portion sizes EACH MEAL To avoid overeating and keep macro’s in check.

Did you find this useful?
Let me know if you have questions in the comments!

Getting the km’s in for

Whose up for the challenge?
Great cause to raise money for su***de prevention. Kicking off today until the 22nd May.

Link in bio to register to get involved or donate!

The more you donate the more k’s I have to do 😫 🙄

Thanks in advance

🔥CLIENT FAT LOSS TRANSFORMATION 🔥

Amazing result so far for my amazing client

5 weeks difference between photos
- 4KG lost so far ✅
- cm off her waistline ✅
- Stronger✅
- Much better mobility✅

In terms of progress, this is amazing. She’s well on her way for her weight loss goal for her wedding next year.
But in my opinion, what’s more important to consider is the changes in her lifestyle for LONG TERM change.

- Complete change in mindset
- No guilt surrounding food
- More control
- Better balance
- More confidence
- Habits instilled have now become ROUTINE
- Improved mental health.
(Very proud of you neighbour 🙌🤣)

Yeah side note she approached me online. And turns out she lives next door 🤣.

Anyway to me, these changes are what’s most important. I encourage all my clients to strive towards a better quality of life instead of chasing numbers on a scale.

Build better habits and create balance in your life, and your goal will become the natural byproduct, with a bit of consistency!

Focusing on losing 20kg but having no idea on daily steps to get there or the patience to accept this may take some time, will actually take longer in the long run. Quick fixes may get a fast result, but won’t make sustainable change, it will just create a yo-yo effect with various crash diets. Educate yourself, get some guidance and reap the reward long term 😁

Weekly Fitness Plan 🗓🏋️‍♀️

Plan your week of workouts, steps, calorie tracking and when to do a self check in to check progress.

I have created templates for the following training splits :
- 2 x per week
- 3 x per week
- 4x per week
- 5x per week

This can be used an an example of how to structure/plan your week so it is all premeditated. Super helpful to provide clarity and develop a routine.

In another post I’ll show you how to structure a programme based on how many sessions a week you can commit to.

Eg:
3 day full body split
4 day upper lower upper lower etc

Like, Save, Share please if you or a friend will find this useful. 🥰 📲

STOP USING WORKOUTS FOR FAT LOSS!

Workouts vs Daily movement
(Eat VS Neat)

Workouts are obviously very important for:
-strength
-fitness
-health
-endurance
-mental health
-stress
-releasing happy hormones
-overall well-being

BUT Stop using them as an answer to your fat loss problems. It is a TOOL For the above.

Workout for 1 hour. Then use the other 23 hours to-

- Practice good nutrition
- Practice NEAT- general daily movement (walking)
- Manage stress
- Have good quality sleep
- Improve mindset (self development)
- Monitor progress
- Assess and adjust your environment

These are all HUGE contributing factors to your overall progress and result. Don’t overlook them!

Workout Wednesday! 💪🏋️‍♂️ ---
Are your training sessions getting a little stale? If you're stuck for ideas, motivation or most importantly - results, have a chat with one of our PT's next time you're in club for some steps in the right direction!
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Why Should I Be Your PT?

Just like many people, I got into ‘fitness’ to look better with a shirt off. I got into personal training because I realized how much it changed my life, and wanted to help people feel the same.

Like many others, I developed insecurities from a young age and my mental health took a hit. I thought that getting shredded would be the answer.

I found that it became much more than that. It was doing wonders for me mentally and continues to do so. I need it, it’s my therapy. It gives me routine, a sense of self-worth, discipline, and a feeling of accomplishment.

This transfers into everyday life. Fast forward 10 years it helped me build the confidence to move across the pond and build my business.

Getting into fitness was fairly easy for me. I had a big sporting background before joining a gym and My Mum is a Trainer.

Sport ran in the family. I built good habits early on. I resented my Mum’s ‘health buzz’ in my younger years but now fully appreciate it. I understand that this was not the case for many people. Not everyone had that positive reinforcement to be healthy from family. Many coaches overlook this and get frustrated with why people aren’t the same as them. Not everyone lives in the gym curling chicken and broccoli instead of pints, mate.

I like a beer and a burger as much as anyone. The key is BALANCE. I can safely say I’ve found my balance.
I want to help as many people as I can re-wire their mindset, lifestyle and alter their core values. It’s ok to have a beer now and then but also feed your mind and body with the good tingz so you feel freshhh. BALANCE.

It may start out as the pursuit for a ‘Sick Rig’, but hopefully, with a few adjustments to your lifestyle and mindset it can have a huge impact on your overall wellbeing and you’ll feel like you finally have your head above water. Instead of abusing your mind and body for years.

This has become the forefront of my business.
In essence, to feel better. 🙌

Now, Why Should I Be Your PT?
Because I’ve been where you’re at and now I feel GREAT.

It’s not all about a 6 pack, but it helps 😉
Interested in feeling better about life this year?
Message me NOW. 📩