Tia Cole Personal Trainer
I take dreams and turn them into reality. I offer personal training, partner training, online training & personalised programs. Located in SA
09/12/2021
It makes me so happy that you guys from NSW still message me with your goals, achievements and struggles 💜 I'm always here for you guys and I'm so proud of all of you 💪
03/12/2021
Hold the vision, trust the process 💯
17/11/2021
I can't believe it's my last week with you guys 😢 💜
You have all progressed so well in the gym and blossomed as individuals with the confidence I've seen you all gain 😍
I have had the best time working with you guys. Thank you 💕
🏋♀️ What is Pyramid Training? 🏋♂️
👩🎓Pyramid training is based on varying the weight and the repetitions throughout each set of the exercise to push your body.
🔼Ascending Pyramid training has a light to heavy approach, with high to low reps.
🔽Descending Pyramids (I bet you guessed it) begin with the heaviest load and few reps and each set gets lighter as more repetitions are added.
⏫⏬The Complete Pyramid combines both ascending and descending approaches. Starting light, building heavier, then reverses this to finish with a lighter set.
💥Pyramid Training offers shorter workouts with great intensity💥
❓ Can you guess what pyramid I'm doing in this video with this information❓ 🤔😝
03/11/2021
Kat finally got herself a Tia Cole Fitness towel ready for her sweat sesh 💪🏋♀️
Kat loves a good ab workout 💪 So today I showed her some intense body weight exercises using the TRX 💥
They're tears of joy I swear 🤣
Today I took Hermilia through different styles of training to keep her routines entertaining and challenging 💪 This girl always gives 110% and will have a go at whatever I throw at her 🏋♀️
🔥Iso lateral machines and/or using dumbbells can help assist with any muscle imbalances 🔥
💥For example, when using a pin loaded shoulder press machine, your dominant/stronger side may compensate for your weaker side as the weight is spread across to both sides as a combined weight💥
💪By utilising iso lateral exercises/equipment, it will allow the non-dominant side to work 100% independently to become stronger and even across both sides of your body💪
sees me twice a week for 30 minute cardio sessions.💯🫁🫀
Each session, we change it up to keep things interesting 🤩
What do we do in our sessions?
⏳AMRAP (Kate is doing this in the videos) ~ as many rounds as possible ⏳
💥HIIT ~ high intensity interval training💥
⏱EMOM ~ Every minute on the minute⏱
🔥Tabata ~ 20:10🔥
🥊Boxing🥊
🏃♀️Agility activites🏃♀️
🏅Self races🏅
💫Fun fact about Kate - she loves burpees!
You've probably heard of progression, but have you ever thought of ⭐regression⭐?
Regression is the decrease ⬇️ of demand on an exercise🏋♀️. By simplifying an exercise, it will allow for adaptation and it will help focus on correct technique and form before progressing👌 This will help avoid injuries 💪
Times regression may be considered:
💥When an exercise cannot be performed with correct technique due to the difficulty of the exercise
💥Injury
💥 To focus on form and technique
💥 Health conditions
Look at how by regressing a floor push up to an elevated push up, .fit is able to maintain her form, keeping her hips in line with her spine, not allowing them to dip as she pushes herself away from the wall 👏
25/06/2021
Look in the mirror. That's your competition 💯
Everybody's goals, journey, timeline, values, etc are different so don't compare yourself to others. That's a set up for failure. Your only competition is you. To be better than you were yesterday, a week ago, a year ago. To head in the direction you want to be heading. Reach YOUR goals, not societys.
I'm using this photo as a before photo ready to transform this back 💪
23/06/2021
Before💥During💥After
With a smile the entire time because that's how we do it here at Tia Cole Fitness 😁
Ian comes to me every few months to learn new exercises, training styles and techniques to change up his routine and keep smashing his goals 💪
Couldn't be more proud of how he is progressing💯
09/06/2021
🎉EXCITING NEWS!🎉
I am currently taking on new clients! 💪
Msg me for more details as there are limited positions available! ⏱
I currently have:
5️⃣ spots for 1on1 training
🔟 positions open for online coaching for the next 8 WEEK BLOCK!
Msg me today to secure your position! 🥳💥
P.S, you don't have to be a member of a gym!
Here are benefits of Personal Training 💪:
💥Learn new exercises
💥Learn new ways to train
💥Guidance for your fitness goals
💥Motivation
💥Challenge yourself
17/05/2021
🐢 💕
Bent Over Barbell Row
Primary muscles:
• Latissimus Dorsi
• Rhomboids
• Spinal Erectors
• Trapezius
Secondary muscles:
• Rear deltoids
• Biceps/Forearms
• Core muscles
• Hastrings/glutes
Tips:
• Pulling your elbows behind you, rather than pulling the bar up will help activate your lats and keep everything tight
• Pushing your hips back will help you to keep your back straight throughout the exercise
• Pausing at the top of the exercise and squeezing your shoulder blades together is a great way of building your back and developing posture
Common Mistakes:
• Jerking the weight - if you have to use momentum or jerk the weight, it's too heavy for you bro. Don't hurt your back and your ego in one day and go down in weight to perform efficient technique
• Arched back. Your hamstrings, glutes and hips should be engaged to assist in stabilisation so you are able to maintain a neutral spine throughout the row
• Lack if Range of Motion (ROM) -This normally tends to happen when you’re standing in a more upright position and almost turning the exercise into an upright row. This will mean you are not bent over enough, taking away the movement from your back muscles and using more of your shoulders
30/04/2021
28/04/2021
The clock is ticking, are you becoming the person you want to be?
The best way to become the person you want to be is to act like the person you want to become 💕
25/04/2021
Did a bit of this weekend 😝
🌞🏃♀️🌻🌄
21/04/2021
Your only competition is YOU.
Time is a man-made concept. There is no specific timeline for someone's life. Everybody's narrative is unique. Everybody has their own goals and follow a distinctive journey to reach them. It is impossible to compare yourself to someone else. You need to become your own role model and take the reins to be the best version of you, according to YOU.
Your only competition is to be better than you were yesterday, or last week, or last year. To do what makes you happy. To chase your own dreams. To learn self-discipline to get you there. To work on yourself everyday.
Your only competition it you.
'A flower does not think about competing with the flower next to it, it just blooms'
16/04/2021
Work hard, be kind and amazing things will happen!
Skincare for the Sisterhood at
14/04/2021
Why is step count important? 👣
It's not so much step count but the amount of general physical activity you do🚶♀️
Benefits of Walking🚶
🫀Strengthen heart
⬇️Lower blood sugar levels
🦵Eases joint pain
👨🦳Extends life expectancy
💥Reduces risks if conditions such as heart disease, type II diabetes, osteoporosis and stroke
💯Boost energy
😄Improve mood by releasing endorphins
Walking is low impact, requires minimal equity and can be done at any time of the day.
For example;
Get off a🚍stop🚍earlier and walk the rest of the way to work or the shops
Park at the otherwise of the cat 🚙park🚙
Have you time and listen to a🎵podcast🎵as you walk along the park or around the block
Catch up with friends👯♀️and walk with a🌄view🌄
Take the👣stairs👣, not the lift
Walk the🐶dog🐶more often - not only will they love you but so will your body!
10/04/2021
✅Online Coaching Available✅
Using the app📱TrainHeroic, you can easily access your weekly, personalised program. Your program will be reviewed and updated each week to achieve your goals🥇
By watching the❓'How to'❓videos, you can view and learn each exercise that has been set specifically for you - home and/or gym based.
This deal also includes🏋♂️trainer access🏋♀️so you can ask us any queries at any time and most importantly, 📅weekly check📆 ins via Zoom to see how you are progressing, feeling, feedback and of course to keep you accountable 💫
If you need that extra push💥, want to try something new and exciting🤩, need to be motivated and held accountable👏, message us to start a new chapter in your fitness journey 💪
Tye The Trainer
08/04/2021
04/04/2021
Go check out my first reel on IG 🤩🎉
Instagram.com/tiacole_fitness
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31/03/2021
Is anyone else working hard to earn those hotcross buns 😝
It's important to eat what makes you happy. If you know 100% you'll feel satisfied after that Easter egg or hotcross bun, go for it! If you'd feel better knowing you'd feel bad afterwards, save it for another day for when you do want it. Think about what will make you feel good 💪Balance 👌
Happy Easter guys! 🐇🐣🐰🐥
23/03/2021
Burpees
23/03/2021
Hey guys! My Instagram disconnected from this account and I'm having trouble reconnecting. Please check out my account so you don't miss out on any content! I have posted 4 posts, including 2 'how to' videos since this issue. Instagram.com/tiacole_fitness
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