Verto Coaching

Check out this man! 16 Weeks Progress on our Coaching Program 🔥

Recovering from a broken hand and spinal compression

The focus was rehab, reduce pain and to be stronger!

Nutrition was always good and had no trouble training.

Very motivated!

In fact with Tobias he was smashing himself in the gym everyday

but only hitting each muscle once per week!

Which slowed muscle growth!

What we did is we changed up the typical bro split into a smart training split

Getting all of his effective volume spread out over the week

And focused on getting stronger instead of getting a pump

And the man looks like this! Lean bulk done right!

Insane Transformation from our beautiful client Sarah

When Sarah started she had ALOT of doubt

Around whether she would even be able to lose any weight

And if the calories we gave her were way too much!

Her confidence was low

And a lot of fear when it came to what she should and shouldn’t eat

We are so thankful you trusted us

Sarah is now down 19.2kg

She knows her way around the gym with confidence

Sarah is in Phase 3 of the program and will soon learn how to not track and intuitive eating!

and we will be getting those ABS soon 🔥

Kiirra has been CRUSHING his program!

Look at this man! We are so happy for him!

he was already training hard and eating 'clean', but just wasn't seeing the results.

eating plain chicken and rice for lunch, and egg whites for breakfast.

it wasn't about doing MORE, it was about optimising what he was doing

and more importantly, giving him the skills and education to understand nutrition and his body

now he eats big mac tacos and mac and cheese..
bligh1 has dropped 8.6kg and got a six pack 🔥🔥🔥

now we're teaching him how to maintain his physique with as LITTLE effort as possible, eating our, enjoying his life and NOT tracking his food

and he's putting those skills into action right now...

his currently in europe having the time of his life, with the confidence to match his physique

and when he gets back, the growth phase begins 🔥

We are incredibly proud of what Ashlea has accomplished in only a short time...

When first speaking with Ashlea she was training hard and mentioned she hadn’t seen her body change in years!

It wasn’t that she wasn’t putting in the effort, she was!

But was feeling frustrated staying around the same weight and sometimes feeling good and sometimes she wouldn’t

She always felt like she had to be careful with the foods she ate because she would easily get bloated…

NOW LOOK AT HER 👀 🔥

In only 10 weeks check her out

Ohh and she is eating 2,300 calories at the moment!

Enjoying her training

Energy is high

Bouncing out of bed

And finally not being afraid of food!

This is just the beginning for our Ashlea who is currently in phase 2 of the program!

Give some love team! ‼️👇🏽

We are hyped to share Bryson's transformation

Bryson was already was showing up for his sessions 5 days a week

plus playing football before working with us

but he just wasn’t seeing the result he was chasing!

In 6 weeks Bryson is now down 7.7kg of fat

and has abs 🔥

on top of the results, he now has a solid foundation for understanding what high volume low calorie meals look like for him

This is important so he is able to still have energy

for his 4 beautiful kids, wife, work, gym and be able to play football while seeing fat loss!

Bryson’s is a laugh in our community and we couldn’t be more proud of his success!

Bryson is almost in Phase 2 of our program so stay tuned, this is just the beginning!

The incredible .maree lost 8.8kg in her first 12 weeks on the program, and is now down over 11kg in total 🔥🔥

Kiah WAS a busy mum of 3 kids, with no confidence, didn’t fit into her clothes, and worse, was struggling with her nutrition that was causing some pretty crazy medical problems.

NOW, Kiah is a super mum, who’s proud, confident, and looking the best she has in YEARS.

But more importantly, she’s the hero that her kids look up to.

She sets the standard for them every, single, day.

And she now teaches THEM, how to eat and move their body’s to be strong and confident too.

Were proud of you Kiah 🔥

AND YOU CAN BE NEXT 💪🏽

If you want to lose 5kg of fat in the next 6 weeks..

Then dm us the word ‘GAMEPLAN’..

and we will see if you’re a good fit for the program 🔥

Our client went from skinny fat to six pack in six weeks 👇🏽👇🏽

Boyd works in the mines and is fly in, fly out.

When he’s on site, he has very little control over his nutrition because the food is buffet style and provided for him.

And worse, the gyms he has access too is the equivalent to a garage with weight.

(He was literally doing lat pull downs with a metal pipe welded to a cable)

So cookie cutter training plans for Boyd, just wouldn’t work.

So we set him up with a custom training program..

And more importantly…

In our phased program where we focus on education.

We taught Boyd the skills and education to be in a deficit,

Get shredded..

WHILE still eating potato gems.

If you want to lose 5kg in the next 6 weeks, just like our clients..

Then apply to join the LAST PROGRAM you will ever need.

With the link in bio 👆🏽

This is how finally broke his 2 year plateau
Drazen is a one in a million body that is hyper adaptive to being in a deficit. Meaning his body makes it really difficult for him to lose fat.
When he came to us, he was ready to break through this plateau, in fact, he deserved it.
There are few who work as hard, and are as consistent as Drazen, but still he had been stuck for years.
It took us a few weeks of altering the program and working closely with him, but it finally happened.
Drazen is looking better than ever, hitting PB's in the gym every week, and is losing fat, the right way.
We love working with you , and we know this is just the start
If you've hit a plateau, and want to smash through it just like Drazen did, then click the link in our bio and we can help you get there!

Fuel your busy lifestyle with this 1700 calorie meal plan! Quick, easy, and under 15 minutes prep time with vegetarian options!

It's perfect for busy days having meals prepped! Plus, enjoy on-the-go snacks for those moments on the move. 💪🏽🌱

Don't forget to track your progress and access all the recipes conveniently on our app! Take control of your health and reach your goals with ease. 📲💪🏽

the simple truth.

To lose weight, you must consume fewer calories than you expend. This creates a calorie deficit. If your intake surpasses your expenditure, no deficit exists, and weight loss won't happen.

There are two ways to raise your calorie deficit: changing how much you eat, and exercise.

Just in! The magic pill to drop all your body fat 💊

Can't wait to see your results! 🔥

How to hit & stick to your calorie target 🎯

1️⃣ Know your Calorie & Macro Target: Understand your daily calorie and macronutrient goals to stay on track and achieve your desired results.

2️⃣ Divide your calories per meal: Determine the number of meals you want to eat each day and distribute your calories accordingly for balanced nutrition.

3️⃣ Plan and Prep Meals: Take the time to plan your meals in advance and prepare them ahead of time. This sets you up for success and helps you make healthier choices.

4️⃣ Track Your Food Intake & Monitor Progress: Keep a food diary or use a tracking app to log what you eat. It keeps you accountable and helps you see the progress you're making.

Protein Pancakes! These are easy and delicious packed with over 21g protein per serve 💪🏽 Enjoy!

📲 Clients this one is in discovery meals on your app!

Fuel your body with this balanced 1900 calorie meal plan, designed for enjoying your favorite foods in moderation while prioritising protein 💪🏽

For a personalised nutrition plan include your calories and macros dm us or hit the apply for coaching in our bio 🔥

4 Easy Ways to Boost Your Protein Intake! 🥩💪🏽

Protein is a crucial nutrient for muscle repair, recovery, and overall health. If you're looking to increase your protein intake, try these four simple strategies:

1️⃣ Plan and Prep Meals: Take the time to plan and prepare your meals in advance. This ensures that you have protein-rich options readily available, making it easier to meet your daily requirements.

2️⃣ Prioritise Lean Protein Sources: Choose lean protein sources such as chicken, turkey, fish, eggs, tofu, and legumes. These options are low in fat and high in quality protein, providing the essential amino acids your body needs.

3️⃣ Protein Supplements: Consider incorporating protein supplements into your routine, especially on busy days or when you need a quick protein boost. Protein powders and shakes can be convenient options to meet your protein goals.

4️⃣ Know Your Protein Intake: Determine the amount of protein you need for each meal and spread it throughout the day. This approach ensures a steady supply of amino acids to support muscle protein synthesis and keeps you feeling satisfied.

Why is hitting your protein intake important?

✅ Muscle Repair and Recovery
✅ Weight Management
✅ Muscle Growth and Strength
✅ Overall Health

Incorporate these four strategies into your daily routine to boost your protein intake and experience the benefits of improved muscle recovery, weight management, and overall fitness. Fuel your body with the power of protein! 💪🏽🔥

In the quest for quick and easy weight loss, many people turn to fad diets that promise rapid results. We chat about the pro's and con's of fad diets to help you decide!

Fad Diets: Exploring the Pros and Cons In the quest for quick and easy weight loss, many people turn to fad diets that promise rapid results. These diets often gain popularity due to their catchy names, celebrity endorsements, and drama…

Looking to make positive changes to your nutrition habits? Check out this 8-Week Plan to Gradually Change Your Nutrition. With a step-by-step approach, this plan can help you make sustainable changes to your diet and improve your overall health. Whether you're looking to lose weight, gain muscle, or simply feel better, this plan can help you achieve your goals. Give it a read and let us know your thoughts in the comments!

An 8-Week Plan to Gradually Change Your Nutrition Making drastic changes to your nutrition all at once can be overwhelming and unsustainable.

Lose Weight Without Cardio or Workouts: Discover the Surprising Alternative Paths!

👉🏽 DM the keyword Nutritiontools and I’ll send you a free macro friendly recipe book and nutrition tutorial
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📲 Join our mobile fitness app with easy to follow nutrition coaching for less than $1.45 a day!

Unlock your fitness potential by finding the perfect workout style for your goals! 🏋️‍♀️💪 Whether you're aiming to build muscle, increase endurance, or lose weight, the right training program can help you get there. Let's discover your perfect fit together! 🔍

👉🏽 DM the keyword GETSTARTED if you would like a done for you program for results!
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📲 Join our mobile fitness app with easy to follow training and nutrition programs for less than $1.45 a day!

Losing weight can be overwhelming, but it doesn't have to be. Our article on effective weight loss strategies breaks down the process into manageable steps that anyone can follow. Start your weight loss journey today!

Effective Weight Loss Strategies Losing weight can be a challenging process, but with the right strategies, it can be achieved successfully.

Ladies, are you tired of feeling intimidated by the weight room? Our mobile fitness app has empowered women to lift! Discover the many benefits of strength training! Read our latest article to learn why lifting weights is essential for female fitness and how it can transform your body and confidence.

https://vertocoaching.com/empowered-women-lift-the-benefits-of-strength-training-for-females/

Try this 20 Minute Full Core Workout 🔥

This core workout is a mix of dynamic and static core movements designed to make all of your abdominal muscles both look better, and become stronger. Use this workout to compliment your training sessions, either before or after.

Equipment: Body Weight + Weight Plate
Duration: est. 20 minutes

WORKOUT
1: Deadbugs 3 sets × 20 reps
Circuit 3 Rounds
2A: Sit Ups x 10 reps
2B: Lying Straight Leg Raise x 10 reps
3: Plate Russian Twists 3 sets × 20 reps
4: Side Plank Hold 1 minute hold each side

🌟 Clients access direct through your coaching app! Enjoy!

📲 training programs with customised nutrition, mobility & habit coaching on our digital coaching app. Built by Fitness Professionals. Backed by Science. www.vertocoaching.com

The foundations of our programs are designed around the four pillars of our proven results formula:

➕Coaching
➕Nutrition
➕Habits
➕Training

A combination of the above, customised to you, will give you a path to sustainable health designed entirely for you. Wherever you need, at home, in the gym or on the road. It’s your program, just hit start and we will do the rest.

https://vertocoaching.com/

www.vertocoaching.com

it's begun, a new week 💪🏽 are you excited for your training split ahead?

👀 Peak into our 6 day Performance Program training split:

MONDAY - Lower Body Strength
TUESDAY - Upper Body Strength
WEDNESDAY - Endurance & Mobility
THURSDAY - Olympic Hinge
FRIDAY - Conditioning & Mobility
SATURDAY - Olympic Press
SUNDAY - Rest & Recovery

Happy training 💪🏽
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www.vertocoaching.com 📲 training programs with customised nutrition, mobility & habit coaching on our digital coaching app. Built by Fitness Professionals. Backed by Science

Top 6 Recovery Methods Ranked WORST to BEST
What is the best, and worst, way to recover after training?

There’s so many options to choose from, but which one will give you the most bang for your buck? Are they all just as good as each other? Is there a recovery king?

Lets chat more about this topic 👇👇
https://vertocoaching.com/top-6-recovery-methods-ranked-worst-to-best/

The festive season is a wonderful time of year and can be a very busy time of year. We suggest setting realistic exercise objectives and keeping your fitness routine whenever possible and if you can’t do that try some of the below to help you:

- Simply walk more, increase your step goal and even get the family and friends involved and have some fun outdoors.

- Aim for just half an hour per day to help manage time.

- Reduce your training days down to 3/4 sessions per week Monday-Thursday so you can enjoy the weekend festive activities.

- Don’t skip your strength workouts - Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You’re no doubt consuming extra calories so it could be a great time to use that and build some extra muscle over the festive season!

www.vertocoaching.com

Every step is progress. It’s all about balance this time of year! 🎄🥂

Daily goals I can achieve this time of year to stay on track with my fitness routine and health goals:

〰️ 30 minute workout
〰️ 10,000 steps
〰️ Daily Vitamins and Minerals
〰️ Healthy Snacks & Meal Prep (great for between social events)
〰️ 3L Waters
〰️ Prioritise Protein
〰️ Digital Detox Before Bed

Remember all nutrition programs will be customised to your goal and are flexible so you can enjoy the festive season 🎄🥂

www.vertocoaching.com

Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

Finding the right balance to enjoy this festive season and keep on track with your health and fitness habits can be a little difficult, BUT it is possible.

You should be enjoying your holidays and, at the same time deciding to stay active with outdoor activities with family and friends or be sure not to miss workouts in between social events.

If you need more help finding balance this busy time of year then you will love our coaching app.

Here are 3 tips to help you find balance this festive season:

1. Set Realistic Movement Goals
The festive season is a wonderful time of year and can be a very busy time of year. We suggest setting realistic exercise objectives and keeping your fitness routine whenever possible.

2. Drink Mindfully
We don’t want to be the fun police here, we want you to enjoy yourself and enjoy all that the festive season has to offer, but try and moderate where you can with your alcohol intake. With all the social events and occasions. It certainly isn’t our aim to stop you enjoying a drink, but be careful to moderate what you drink.
Some alcoholic drinks — like mulled wine and beer — are very high on calories, whereas some drinks are low on calories— such as Vodka soda.

3. Enjoy Mindful Eating
Trying to restrain yourself totally from some foods will only make you eat more. It’s important that you feel free to enjoy the treats that you really love. Dont feel guilty about not tracking your foods, going back for seconds or not having the scales out when preparing food. It’s all about finding balance, and sustaining a lifestyle you can stick to all year round. Be mindful of your potion sizes, don’t be afraid of saying no to the next course if you are full or not completely finishing all of your food. Make sure you stock up on vitamins and nutrients where you can and you could try opting for those high protein foods that support muscle growth!