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Ahhh so so happy! I was dreading this session since last weeks squats as I figured there was no way these little legs would be able to do 5x10 back squats at 50kg but I did it! After a busy day at work too. I think the @bondiwholefoods crispy bacon, perfectly poached eggs and delicious smoothies fuelled this πŸ˜† mission get strong is underway 😊 @renee_lowe_squad_gym
Ahhh so so happy! I was dreading this session since last weeks squats as I figured there was no way these little legs would be able to do 5x10 back squats at 50kg but I did it! After a busy day at work too. I think the @bondiwholefoods crispy bacon, perfectly poached eggs and delicious smoothies fuelled this πŸ˜† mission get strong is underway 😊 @renee_lowe_squad_gym
Strength in numbers. Never underestimate the power of a pack. Honesty. Perspective. Encouragement. Loyalty. That's what gets passed around in a real #SQUAD #GYM #2016
Strength in numbers. Never underestimate the power of a pack. Honesty. Perspective. Encouragement. Loyalty. That's what gets passed around in a real #SQUAD  #GYM  #2016 
105kg front squat for 5 sets of 2. Same weight as last week just a lot cleaner and faster. All about making them heavy lifts look pretty. 😎😈😎😈😎 #bondistrengthco #bodiesbybondistrengthco #squat #squatsquad #squatdaily #iifym #iifymgirls #girlswholift #happy #quads #body #legs #strengthtraining #powerlifting #camperdownfitness #humpday #picoftheday #strengthseminar #lowe #livelovelift #abs
110kg with 5 second pauses. Anyone who will argue that a squat is a leg exercise I encourage you to look at the blood rushing to my back. When done correctly, squatting requires the involvement of pretty much every area of the body. The biggest lesson to learn when playing around with your squat is the importance of upper back tightness. πŸ“§bodiesbsc@gmail.com 
#bondistrengthco #bodiesbybondistrengthco #squat #squatsquad #squatdaily #iifym #iifymgirls #girlswholift #happy #quads #body #legs #strengthtraining #powerlifting #camperdownfitness #humpday #picoftheday #strengthseminar #lowe #livelovelift #abs
110kg with 5 second pauses. Anyone who will argue that a squat is a leg exercise I encourage you to look at the blood rushing to my back. When done correctly, squatting requires the involvement of pretty much every area of the body. The biggest lesson to learn when playing around with your squat is the importance of upper back tightness. πŸ“§bodiesbsc@gmail.com #bondistrengthco  #bodiesbybondistrengthco  #squat  #squatsquad  #squatdaily  #iifym  #iifymgirls  #girlswholift  #happy  #quads  #body  #legs  #strengthtraining  #powerlifting  #camperdownfitness  #humpday  #picoftheday  #strengthseminar  #lowe  #livelovelift  #abs 
100kg high bar 5sets of 8. πŸ˜…πŸ˜…πŸ˜…πŸ˜…πŸ˜…πŸ˜…πŸ˜…πŸ˜… Still blows me away that a session like this is actually an accessory day. 2 years ago I was on a mission to squat 100kgs low bar for 1 rep. I'm always telling my clients to be patient, follow your program and understand, it takes time, it's takes hard work, it takes rest, it takes food, it takes compliance, it takes coaching, it takes perfect practice in every single session. 
For all online coaching and programming πŸ“§:bodiesbsc@gmail.com
100kg high bar 5sets of 8. πŸ˜…πŸ˜…πŸ˜…πŸ˜…πŸ˜…πŸ˜…πŸ˜…πŸ˜… Still blows me away that a session like this is actually an accessory day. 2 years ago I was on a mission to squat 100kgs low bar for 1 rep. I'm always telling my clients to be patient, follow your program and understand, it takes time, it's takes hard work, it takes rest, it takes food, it takes compliance, it takes coaching, it takes perfect practice in every single session. For all online coaching and programming πŸ“§:bodiesbsc@gmail.com
125kg for 5 sets of 8. Empty gym. Lots of steam to let off. Good start to hump day. #smoked 🚬🚬🚬 #catchusifyoucan #gym #bondistrengthco #mrandmrslowe #2016 #livelovelift @bondistrengthco @bossbabesandbarbells
TRAINING MOVEMENTS NOT BODY PARTS

When my client walks in to the gym for their session with me, I'll always ask 'what are we on today' in which they will reply one of the following 'bench' or 'low bar' or 'deadlifts' or 'pauses' etc... Of course there is much much more to their session and program, however this is their movement for the day. 
I use to train body parts, shoulder day, back and bis, glutes and hamstrings... Hyper trophy or body building style training. Whilst their is nothing wrong with this, I certainly don't enjoy training like that anymore. 
My clients programs are designed around improving technique, mobility, structural balance and all over strength in movements. They will have their main lift and then accessory exercises to improve their main lifts. Getting stronger and making heavy lifts look light is mentally challenging and stimulating as well as adding benefits to everyday life. Movements like picking things up, putting things away, lifting furniture, sitting down, carrying shopping etc are all functional movements that are with in the realm of strength training fundamentals. 
I find training for an athletic or strength purpose takes the focus off training for appearances and also eating for performance. It's is with my clients and myself that I have learnt to enjoy slower processes, patience, attention to detail, pride in my training and courage to put myself in positions where my body must push it self in a fight or flight manner. That to me makes training exciting and it's also something I can imagine myself doing for the next 40 years of my life. 
For all online coaching enquiries please email:
πŸ“§bodiesbsc@gmail.com
TRAINING MOVEMENTS NOT BODY PARTS When my client walks in to the gym for their session with me, I'll always ask 'what are we on today' in which they will reply one of the following 'bench' or 'low bar' or 'deadlifts' or 'pauses' etc... Of course there is much much more to their session and program, however this is their movement for the day. I use to train body parts, shoulder day, back and bis, glutes and hamstrings... Hyper trophy or body building style training. Whilst their is nothing wrong with this, I certainly don't enjoy training like that anymore. My clients programs are designed around improving technique, mobility, structural balance and all over strength in movements. They will have their main lift and then accessory exercises to improve their main lifts. Getting stronger and making heavy lifts look light is mentally challenging and stimulating as well as adding benefits to everyday life. Movements like picking things up, putting things away, lifting furniture, sitting down, carrying shopping etc are all functional movements that are with in the realm of strength training fundamentals. I find training for an athletic or strength purpose takes the focus off training for appearances and also eating for performance. It's is with my clients and myself that I have learnt to enjoy slower processes, patience, attention to detail, pride in my training and courage to put myself in positions where my body must push it self in a fight or flight manner. That to me makes training exciting and it's also something I can imagine myself doing for the next 40 years of my life. For all online coaching enquiries please email: πŸ“§bodiesbsc@gmail.com
It's true... Life starts at 30 πŸ˜ŽπŸ’πŸΌπŸ’žβ€οΈπŸ‘‘ #2016 #gym #catchusifyoucan #mrandmrslowe #bondistrengthco
100kg paused front squat. 5 sets of 3. For those that are attending our #livelovelift #strengthseminar get ready to give these a go. They are key to improving your back squat! @bossbabesandbarbells πŸ“§livelovelift@gmail.com 
@oncemorewithfeels @bondistrengthco #gym #catchusifyoucan #2016 #mrandmrslowe #bondistrengthco
I WILL NEVER WRITE YOU A MEAL PLAN
β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”. There is no magic diet. No magic combination of foods. No magic food timing. No good or bad food. There is no conspiracy theory. There is no secret formula.

There’s been multiple times in my life where I have been told that I must have such and such at meal 1, another combination of something at another time, 20 minute window to eat something else and then not eat certain things before bed. It was also during this time that I was scared to eat anything I wasn’t suppose to and struggled with maintaining my relatively lean body. I also made no improvements on muscle mass and was obsessed with sticking to the plan. However, the plan was impossible and depressing for someone who wanted to have a normal life and go out with her friends. 
if you want to learn something new and make improvements in any aspect of life, you have to teach yourself new tools. Tools that allow you to make informed choices with out angst, decisions that are made out of education and not ignorance. 
COUNT YOUR MACROS. Not forever, but for a period of time count them until you are comfortable with estimating them or are happy with your body. Learn about food like you learn about make up products, or handbags, or laser or anything else that you do to your body. Do some research, spend some time learning and then you know it. You know how to eat, what to eat, how much to eat, how much you would need to not eat to undo what you just ate, if what you are eating is worth it in calories and exercise, and above all YOU WILL LEARN CERTAIN FOODS DON’T MAKE YOU FAT, TOO MUCH FOOD IN GENERAL MAKES YOU FAT.

Flexible dieting or counting calories and macros, isn’t something I do religiously every day, however when I was learning and reverse dieting I did. I weighed my food every day not because I was obsessed but because I was teaching myself to eat things I felt like, fit them in my numbers and continue on with life. I was teaching myself that I could eat more than 1 piece of fruit a day if I wanted to, I could have vegemite on toast for breakfast and a glass of milk if I wanted to, I didn’t have to have protein in every meal
I WILL NEVER WRITE YOU A MEAL PLAN β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”. There is no magic diet. No magic combination of foods. No magic food timing. No good or bad food. There is no conspiracy theory. There is no secret formula. There’s been multiple times in my life where I have been told that I must have such and such at meal 1, another combination of something at another time, 20 minute window to eat something else and then not eat certain things before bed. It was also during this time that I was scared to eat anything I wasn’t suppose to and struggled with maintaining my relatively lean body. I also made no improvements on muscle mass and was obsessed with sticking to the plan. However, the plan was impossible and depressing for someone who wanted to have a normal life and go out with her friends. if you want to learn something new and make improvements in any aspect of life, you have to teach yourself new tools. Tools that allow you to make informed choices with out angst, decisions that are made out of education and not ignorance. COUNT YOUR MACROS. Not forever, but for a period of time count them until you are comfortable with estimating them or are happy with your body. Learn about food like you learn about make up products, or handbags, or laser or anything else that you do to your body. Do some research, spend some time learning and then you know it. You know how to eat, what to eat, how much to eat, how much you would need to not eat to undo what you just ate, if what you are eating is worth it in calories and exercise, and above all YOU WILL LEARN CERTAIN FOODS DON’T MAKE YOU FAT, TOO MUCH FOOD IN GENERAL MAKES YOU FAT. Flexible dieting or counting calories and macros, isn’t something I do religiously every day, however when I was learning and reverse dieting I did. I weighed my food every day not because I was obsessed but because I was teaching myself to eat things I felt like, fit them in my numbers and continue on with life. I was teaching myself that I could eat more than 1 piece of fruit a day if I wanted to, I could have vegemite on toast for breakfast and a glass of milk if I wanted to, I didn’t have to have protein in every meal
110kg paused 5x2 somewhere in the bush with @bondistrengthco When you're strong, your strong every where. #genisiscoffsharbour #bondistrengthco #holiday #2016 #gym #catchusifyoucan
125kg x5 x4 sets. De load week. With fire in my tummy and so much to be happy for. Life is exactly where it should. 
To improve your squat technique we have 5 spots left to our #livelovelift #femaleonly #strengthseminar Please email: πŸ“§livelovelift.edu@gmail.com 
#bondistrengthco #2016 #catchusifyoucan #readitagain #catchusifyoucan #gym #fitness
GOOD BYE TO A DECADE OF EVERY THINGS.................. Last day in my 20's before I turn a page to the next chapter... The 30's. The universe has always delivered exactly what I needed and not what I wanted and in turn I'm grateful for what I have and what I'm yet to receive. I will always work towards... INTEGRITY. HONESTY. CLEAR CONSCIENCE. OPENED EYES. FULL HEART. HEALTH. HAPPINESS.

Health and fitness has always been super important me. The efforts I put into myself have transferred into all aspects of my life. My relationship with myself has allowed me to demonstrate how much power you have over your happiness and no one else can change that. The efforts of others to demise you, say so much more about them then they do you. Look back and smile and continue on your merry way, no one can dull your fire but you. 
Hello 30, You look happy to see me πŸ˜ŽπŸ˜ˆβ€οΈπŸ‘‘πŸ’™πŸŽˆ. #bondistrengthco #livelovelift #entrepreneur #2016 #gym #mrandmrslowe #catchusifyoucan
GOOD BYE TO A DECADE OF EVERY THINGS.................. Last day in my 20's before I turn a page to the next chapter... The 30's. The universe has always delivered exactly what I needed and not what I wanted and in turn I'm grateful for what I have and what I'm yet to receive. I will always work towards... INTEGRITY. HONESTY. CLEAR CONSCIENCE. OPENED EYES. FULL HEART. HEALTH. HAPPINESS. Health and fitness has always been super important me. The efforts I put into myself have transferred into all aspects of my life. My relationship with myself has allowed me to demonstrate how much power you have over your happiness and no one else can change that. The efforts of others to demise you, say so much more about them then they do you. Look back and smile and continue on your merry way, no one can dull your fire but you. Hello 30, You look happy to see me πŸ˜ŽπŸ˜ˆβ€οΈπŸ‘‘πŸ’™πŸŽˆ. #bondistrengthco  #livelovelift  #entrepreneur  #2016  #gym  #mrandmrslowe  #catchusifyoucan 
95kg 5x5 with the girls πŸ‘‘πŸ‘―πŸ’žπŸ’° @bondistrengthco
95kg 5x5 with the girls πŸ‘‘πŸ‘―πŸ’žπŸ’° @bondistrengthco
Here's to the first day of the rest of our life πŸ™ŒπŸ»πŸ™ŒπŸ»πŸ™ŒπŸ»πŸ™ŒπŸ» #2016 #entrepreneur #bondistrengthco #gym #mrandmrslowe #catchusifyoucan #strengthtraining
β€œFor all of the most important things, the timing always sucks. Waiting for a good time to quit your job? The stars will never align and the traffic lights of life will never all be green at the same time. The universe doesn't conspire against you, but it doesn't go out of its way to line up the pins either. Conditions are never perfect. "Someday" is a disease that will take your dreams to the grave with you. Pro and con lists are just as bad. If it's important to you and you want to do it "eventually," just do it and correct course along the way.”- Timothy Ferriss, author of The 4-Hour Work Week. -----------------------------------
This week I'll be walking confidently in the direction of my goals, taking less regard for the things stacked against me. People, situations, opinions and circumstances are bumps in the road but are never permanent. #bondistrengthco #entrepreneur #gym #fitness #mrandmrslowe
β€œFor all of the most important things, the timing always sucks. Waiting for a good time to quit your job? The stars will never align and the traffic lights of life will never all be green at the same time. The universe doesn't conspire against you, but it doesn't go out of its way to line up the pins either. Conditions are never perfect. "Someday" is a disease that will take your dreams to the grave with you. Pro and con lists are just as bad. If it's important to you and you want to do it "eventually," just do it and correct course along the way.”- Timothy Ferriss, author of The 4-Hour Work Week. ----------------------------------- This week I'll be walking confidently in the direction of my goals, taking less regard for the things stacked against me. People, situations, opinions and circumstances are bumps in the road but are never permanent. #bondistrengthco  #entrepreneur  #gym  #fitness  #mrandmrslowe 
No PB in squat but 110kg I'm coming for you! This is my 105kg as I failed my 110kg attempt. Onwards & upwards from here! @ bw 56kgs 
#bondistrengthco πŸ’ͺ
#bodiesbybondistrengthco πŸ’• #camperdownfitness #camperdownfitnesspowerlifting
120kg paused with no belt. I haven't done this before πŸŽ‰πŸŽ‰πŸŽ‰ to learn more about how you can incorporate these into your programs come along to our #livelovelift #strengthseminar with @bossbabesandbarbells @camperdownfitnesspowerlifting on October 25th. We only have a few places left. πŸ‘―πŸ‘―πŸ‘― #girlsonly πŸ“§livelovelift@gmail.com
120kg paused with no belt. I haven't done this before πŸŽ‰πŸŽ‰πŸŽ‰ to learn more about how you can incorporate these into your programs come along to our #livelovelift  #strengthseminar  with @bossbabesandbarbells @camperdownfitnesspowerlifting on October 25th. We only have a few places left. πŸ‘―πŸ‘―πŸ‘― #girlsonly  πŸ“§livelovelift@gmail.com
112.5kg high bar 5x5 with a vocal cameo from @kevinwy94 These are apart of my accessory exercises in my program. Great for increase core strength and torso stability. This is another exercise that we will be covering in our upcoming seminars. 
OCTOBER 25th
#livelovelift female only strength seminar with @bossbabesandbarbells πŸ“§livelovelift.edu@gmail.com 
Then our rural visit to Tamworth November 1st with @bondistrengthco SQUAT and DEADLIFT #strengthseminar πŸ“§bondistrengthco.edu@gmail.com
112.5kg high bar 5x5 with a vocal cameo from @kevinwy94 These are apart of my accessory exercises in my program. Great for increase core strength and torso stability. This is another exercise that we will be covering in our upcoming seminars. OCTOBER 25th #livelovelift  female only strength seminar with @bossbabesandbarbells πŸ“§livelovelift.edu@gmail.com Then our rural visit to Tamworth November 1st with @bondistrengthco SQUAT and DEADLIFT #strengthseminar  πŸ“§bondistrengthco.edu@gmail.com
ROUND 2 IS HERE!! OUR SECOND STRENGTH WORKSHOP GOES ON SALE TODAY! 
After a sell out seminar in early October, and by special request, Boss Babes and Bondi Strength Co have teamed up to bring you ROUND 2 of our highly educational ALL FEMALE strength workshop on Sunday October 26th
Learn the secrets on how to get strong, add weight to your lifts and build a better body. 
What you will learn:
- The correct technique in both the squat and deadlift
- Essential accessory work for your individual weaknesses
- Program design and the importance of sticking to the plan
- Guidance on realistic goal setting and proven strategies to help you get there
- Advice on the use of belts, wraps, sleeves, shoes etc. When and Why.
...and much more!! This is a hands on workshop brought to you by two of Sydney's leading female strength coaches with 2 x training sessions during the day where you will be personally coached and corrected.

This is our LAST workshop for 2015, and we only have room for 30 girls.
First in - first served! 
Email us to fill out a registration form and secure your spot now. This workshop WILL sell out just as fast as the last one!

Email: livelovelift.edu@gmail.com
ROUND 2 IS HERE!! OUR SECOND STRENGTH WORKSHOP GOES ON SALE TODAY! After a sell out seminar in early October, and by special request, Boss Babes and Bondi Strength Co have teamed up to bring you ROUND 2 of our highly educational ALL FEMALE strength workshop on Sunday October 26th Learn the secrets on how to get strong, add weight to your lifts and build a better body. What you will learn: - The correct technique in both the squat and deadlift - Essential accessory work for your individual weaknesses - Program design and the importance of sticking to the plan - Guidance on realistic goal setting and proven strategies to help you get there - Advice on the use of belts, wraps, sleeves, shoes etc. When and Why. ...and much more!! This is a hands on workshop brought to you by two of Sydney's leading female strength coaches with 2 x training sessions during the day where you will be personally coached and corrected. This is our LAST workshop for 2015, and we only have room for 30 girls. First in - first served! Email us to fill out a registration form and secure your spot now. This workshop WILL sell out just as fast as the last one! Email: livelovelift.edu@gmail.com
ATTENTION TAMWORTH LIFTERS & STRENGTH COACHES
-------------------------------------------------- Alex and I are bringing our squat and deadlift seminar to Tamworth after receiving so much interest in the area.

THERE ARE ONLY 20 PLACES AVAILABLE DUE TO SPACE

Together with Strength Warehouse, we are delivering a 1 day seminar on SQUAT and DEADLIFT and all necessary accessory exercises to increase these lifts and iron out weaknesses.

This is a perfect opportunity for our ONLINE clients in the area to get in to see us face to face and also strength coaches in the area that want to improve their coaching and cues.

For those who have been living under a rock, Alex is one incredibly strong, technical and competitive powerlifter in the 100kg weight class with multiple records to his name. He has coached many athletes to record breaking lifts as well as both of us training the every day person to be incredibly strong.

Together we deliver over 80 Strength Training sessions per week as well as coaching close to 50 online.

We are both methodical in our approach to technique and credit our very short list of injuries down to our precision in set ups and execution of our lifts. We identify weaknesses on our own lifting and more so our clients in order to rectify these for progression long term. You can have the world's greatest program but with out the foundation you are destined to get injured or plateaux. 
Please email us to register, this will be a once off opportunity.

bondistrengthco.edu@gmail.com 
@bondistrengthco @bodiesbybondistrengthco
ATTENTION TAMWORTH LIFTERS & STRENGTH COACHES -------------------------------------------------- Alex and I are bringing our squat and deadlift seminar to Tamworth after receiving so much interest in the area. THERE ARE ONLY 20 PLACES AVAILABLE DUE TO SPACE Together with Strength Warehouse, we are delivering a 1 day seminar on SQUAT and DEADLIFT and all necessary accessory exercises to increase these lifts and iron out weaknesses. This is a perfect opportunity for our ONLINE clients in the area to get in to see us face to face and also strength coaches in the area that want to improve their coaching and cues. For those who have been living under a rock, Alex is one incredibly strong, technical and competitive powerlifter in the 100kg weight class with multiple records to his name. He has coached many athletes to record breaking lifts as well as both of us training the every day person to be incredibly strong. Together we deliver over 80 Strength Training sessions per week as well as coaching close to 50 online. We are both methodical in our approach to technique and credit our very short list of injuries down to our precision in set ups and execution of our lifts. We identify weaknesses on our own lifting and more so our clients in order to rectify these for progression long term. You can have the world's greatest program but with out the foundation you are destined to get injured or plateaux. Please email us to register, this will be a once off opportunity. bondistrengthco.edu@gmail.com @bondistrengthco @bodiesbybondistrengthco
Worked up to 2 singles on 140kg today. Very much looking forward to deloading next week. This is my current 1 RM and a long time goal. Next year some time I'd love a 150kg in knee sleeves only. A girl can dream 🌟🌟🌟🌟 @bossbabesandbarbells @bondistrengthco @kevinwy94 @axxis_fitness
Worked up to 2 singles on 140kg today. Very much looking forward to deloading next week. This is my current 1 RM and a long time goal. Next year some time I'd love a 150kg in knee sleeves only. A girl can dream 🌟🌟🌟🌟 @bossbabesandbarbells @bondistrengthco @kevinwy94 @axxis_fitness
105kg front squat paused singles. For those coming along to our #livelovelift #strengthseminar in October with @bossbabesandbarbells start getting your head around these. How do you do them? Who are they good for? When should they appear? All of this we will discuss. Our pre sale has almost filled up so please email your details to:
πŸ“§livelovelift.edu@gmail.com 
For all online coaching and programming πŸ“§: bodiesbsc@gmail.com 
@bondistrengthco @bodiesbybondistrengthco
105kg front squat paused singles. For those coming along to our #livelovelift  #strengthseminar  in October with @bossbabesandbarbells start getting your head around these. How do you do them? Who are they good for? When should they appear? All of this we will discuss. Our pre sale has almost filled up so please email your details to: πŸ“§livelovelift.edu@gmail.com For all online coaching and programming πŸ“§: bodiesbsc@gmail.com @bondistrengthco @bodiesbybondistrengthco
160kg.... Nearly!! I got what I wanted before this so I went yolo. If any of my clients do this you're in big trouble. Last week of singles this week and then time for a de load... Then re test. Regardless of not getting this, I'm very very happy with getting so close. @bondistrengthco @bossbabesandbarbells
160kg.... Nearly!! I got what I wanted before this so I went yolo. If any of my clients do this you're in big trouble. Last week of singles this week and then time for a de load... Then re test. Regardless of not getting this, I'm very very happy with getting so close. @bondistrengthco @bossbabesandbarbells
High Bar 110kg 5x5. I've stopped progressing my accessory days in order to leave some in the tank for my bigger days. With this I also had 5x8 60kg good mornings and GHR. For all online programming and coaching πŸ“§bodiesbsc@gmail.com
High Bar 110kg 5x5. I've stopped progressing my accessory days in order to leave some in the tank for my bigger days. With this I also had 5x8 60kg good mornings and GHR. For all online programming and coaching πŸ“§bodiesbsc@gmail.com
SOLD OUT in 36 hours with a growing waiting list!!!! --------------------------------------------------To say I'm excited would be an understatement. This event has become our baby and we can't wait to share it with you. No fluff, no magic program, no high squatting, no show boating just truth about finding your weaknesses, fixing them and progressing. That's what it's all about right? -----------------------------------------------With such a high level of interest @bossbabesandbarbells and I have decided to do a second seminar covering the same subjects later in the month of October. If you would like to pop your name on the list for this I urge you to get in quick. -----------------------------------------------Alex @bondistrengthco will also be there on the day if there are any boyfriends or husbands that might want to get in some time with him. He's usually very hard to get but I've pulled the wife card so he's obliged by law to agree 😁 --------------------------------------------- Again please get in touch to get on the mailing list for seminar number 2. 
#livelovelift #bondistrengthco #bodiesbybondistrengthco #bossbabesandbarbells #strengthseminar
SOLD OUT in 36 hours with a growing waiting list!!!! --------------------------------------------------To say I'm excited would be an understatement. This event has become our baby and we can't wait to share it with you. No fluff, no magic program, no high squatting, no show boating just truth about finding your weaknesses, fixing them and progressing. That's what it's all about right? -----------------------------------------------With such a high level of interest @bossbabesandbarbells and I have decided to do a second seminar covering the same subjects later in the month of October. If you would like to pop your name on the list for this I urge you to get in quick. -----------------------------------------------Alex @bondistrengthco will also be there on the day if there are any boyfriends or husbands that might want to get in some time with him. He's usually very hard to get but I've pulled the wife card so he's obliged by law to agree 😁 --------------------------------------------- Again please get in touch to get on the mailing list for seminar number 2. #livelovelift  #bondistrengthco  #bodiesbybondistrengthco  #bossbabesandbarbells  #strengthseminar 
❀️ We have literally almost sold this event out in 36 hrs. We have extended our numbers to 30 and have 2 places left πŸ‘―
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Squat and Deadlift Strength Workshop - Sunday October 11th
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Are you ready to become unstoppable?
BONDI STRENGTH CO. and BOSS BABES have teamed up to bring you a highly educational ALL FEMALE strength workshop.
Learn the secrets on how to get strong, add weight to your lifts and build a better body.
-----------------------------------------------------------------
What you will learn:
- The correct technique in both the squat and deadlift
- Essential accessory work for your individual weaknesses
- Program design and the importance of sticking to the plan
- Guidance on realistic goal setting and proven strategies to help you get there
- Advice on the use of belts, wraps, sleeves, shoes etc. When and Why.
...and much more!!
-----------------------------------------------------------------
This is a hands on workshop brought to you by two of Sydney's leading female strength coaches with 2 x training sessions during the day where you will be personally coached and corrected - so bring your training gear!
-----------------------------------------------------------------
If you are itching to lift heavier, get stronger - and leaner, then this workshop is not to be missed!
We are taking a maximum of 20 girls for the day! So get in fast for the early bird special - bring your friends and do it together!
PRICES:
$$ Early bird special [valid until September 14th] $99
$$ Current Camperdown Fitness Members: $99
$$ Non member rate [after September 1st] $129
To register please email you full name and contact number to: livelovelift.edu@gmail.com
❀️ We have literally almost sold this event out in 36 hrs. We have extended our numbers to 30 and have 2 places left πŸ‘― ----------------------------------------- Squat and Deadlift Strength Workshop - Sunday October 11th ------------------------------------------------------------------ Are you ready to become unstoppable? BONDI STRENGTH CO. and BOSS BABES have teamed up to bring you a highly educational ALL FEMALE strength workshop. Learn the secrets on how to get strong, add weight to your lifts and build a better body. ----------------------------------------------------------------- What you will learn: - The correct technique in both the squat and deadlift - Essential accessory work for your individual weaknesses - Program design and the importance of sticking to the plan - Guidance on realistic goal setting and proven strategies to help you get there - Advice on the use of belts, wraps, sleeves, shoes etc. When and Why. ...and much more!! ----------------------------------------------------------------- This is a hands on workshop brought to you by two of Sydney's leading female strength coaches with 2 x training sessions during the day where you will be personally coached and corrected - so bring your training gear! ----------------------------------------------------------------- If you are itching to lift heavier, get stronger - and leaner, then this workshop is not to be missed! We are taking a maximum of 20 girls for the day! So get in fast for the early bird special - bring your friends and do it together! PRICES: $$ Early bird special [valid until September 14th] $99 $$ Current Camperdown Fitness Members: $99 $$ Non member rate [after September 1st] $129 To register please email you full name and contact number to: livelovelift.edu@gmail.com
100kg front squat 3 second pause. 5 singles on this. I've never pause squatted this much before and it actually wasn't in my program but I'm a bit tired after squats yesterday so this was a sensible compromise. Front squat carry over to back squats has been really effective this training block. Make sure you hit full depth and pause long enough to get the full benefits of this exercise. Overloading with out fatiguing πŸ‘ŠπŸ» For all online coaching and programming πŸ“§bodiesbsc@gmail.com 
@bondistrengthco @oncemorewithfeels
100kg front squat 3 second pause. 5 singles on this. I've never pause squatted this much before and it actually wasn't in my program but I'm a bit tired after squats yesterday so this was a sensible compromise. Front squat carry over to back squats has been really effective this training block. Make sure you hit full depth and pause long enough to get the full benefits of this exercise. Overloading with out fatiguing πŸ‘ŠπŸ» For all online coaching and programming πŸ“§bodiesbsc@gmail.com @bondistrengthco @oncemorewithfeels
'Above all, you want to create something you're proud of. This has always been my philosophy of business. I can honestly say that I have never gone into any business purely to make money. If that is the sole motive, then I believe you are better off not doing it.' Richard Branson.
'Above all, you want to create something you're proud of. This has always been my philosophy of business. I can honestly say that I have never gone into any business purely to make money. If that is the sole motive, then I believe you are better off not doing it.' Richard Branson.
DO YOU EVEN SUMO?? ---------------------------------------
Here's one of my clients showing off her ridiculous flexibility 😳😳😳😳😳😳😳😳😳😳😳😳😳 And no, we don't deadlift from this position. #bondistrengthco #bodiesbybondistrengthco #squat #squatsquad #squatdaily #iifym #iifymgirls #girlswholift #happy #quads #body #legs #strengthtraining #powerlifting #camperdownfitness #humpday #picoftheday #photooftheday #follow #instagood #personaltrainer #sydney #onlinecoaching
DO YOU EVEN SUMO?? --------------------------------------- Here's one of my clients showing off her ridiculous flexibility 😳😳😳😳😳😳😳😳😳😳😳😳😳 And no, we don't deadlift from this position. #bondistrengthco  #bodiesbybondistrengthco  #squat  #squatsquad  #squatdaily  #iifym  #iifymgirls  #girlswholift  #happy  #quads  #body  #legs  #strengthtraining  #powerlifting  #camperdownfitness  #humpday  #picoftheday  #photooftheday  #follow  #instagood  #personaltrainer  #sydney  #onlinecoaching 
155kg for 2 singles. New PB πŸš€πŸš€πŸš€πŸš€πŸš€πŸš€πŸš€πŸš€πŸš€πŸš€πŸš€πŸš€ I so excited to hit this. My hips are starting to feel so much stronger. Fingers crossed for the 160kg at re test. For all online programming and coaching πŸ“§bodiesbsc@gmail.com
155kg for 2 singles. New PB πŸš€πŸš€πŸš€πŸš€πŸš€πŸš€πŸš€πŸš€πŸš€πŸš€πŸš€πŸš€ I so excited to hit this. My hips are starting to feel so much stronger. Fingers crossed for the 160kg at re test. For all online programming and coaching πŸ“§bodiesbsc@gmail.com
TAG THAT ONE FRIEND THAT JUST GETS YOU
------------------------------------------------The company you keep has such a huge impact on you. Creative breeds creative. Happiness is infectious. Supportive is a haven for greatness. Always be aware of the people you keep around. My circle is small, but full of souls that have my back 100%πŸ‘«πŸ‘―β€οΈπŸ’™
TAG THAT ONE FRIEND THAT JUST GETS YOU ------------------------------------------------The company you keep has such a huge impact on you. Creative breeds creative. Happiness is infectious. Supportive is a haven for greatness. Always be aware of the people you keep around. My circle is small, but full of souls that have my back 100%πŸ‘«πŸ‘―β€οΈπŸ’™
105kg x 4 x 3 sets. (Only 3 shown) Can't believe how much these have improved. I spent 5 weeks at the beginning of my last program doing all my front squats paused. I credit this to the progress they have made. If you are struggling with these make sure you get some wrist wraps and also allow some time in your work up to stretch your lats to help get the right bar position. For online coaching and programming πŸ“§bodiesbsc@gmail.com
105kg x 4 x 3 sets. (Only 3 shown) Can't believe how much these have improved. I spent 5 weeks at the beginning of my last program doing all my front squats paused. I credit this to the progress they have made. If you are struggling with these make sure you get some wrist wraps and also allow some time in your work up to stretch your lats to help get the right bar position. For online coaching and programming πŸ“§bodiesbsc@gmail.com
ONLINE COACHING and PROGRAMMING
---------------------------------------
Bondi Strength Co. has now ventured further into our online coaching and training. If 1 to 1 personal training is not an option for you, we have precise and effective training systems in place that will get you improving your lifts and body composition.
PROGRAMMING is all INDIVIDUAL and caters for:
-STRENGTH TRAINING/ POWERLIFTING
-FAT LOSS
-POWERLIFTING COMPETITION PREPARATION
-FLEXIBLE DIETING (non restrictive diets inclusive of macro and calorie counting)
Your ONLINE COACHING will include:
-Initial assessment of current lifts, body composition, goals, injuries, nutrition knowledge etc..
- Goal setting and clear outline of expectations between coach and client.
- A plan of action, YOUR program. This is inclusive of your weekly sessions, exercises, weight selection, progression, accessory exercises... all set out for you and your goals.
-Weekly check ins via email, video and photos. In response to this we make corrections, adjust numbers or exercises and continue on with getting you stronger and leaner (if thats the goal)
We have a huge focus on training enjoyment and intensity. Your experience of the gym should be exciting and forfilling whilst being challenging!
We are only taking on limited numbers in order to assure we are available to our clients and delivering a premium service.
E: bodiesbsc@gmail.com
ONLINE COACHING and PROGRAMMING --------------------------------------- Bondi Strength Co. has now ventured further into our online coaching and training. If 1 to 1 personal training is not an option for you, we have precise and effective training systems in place that will get you improving your lifts and body composition. PROGRAMMING is all INDIVIDUAL and caters for: -STRENGTH TRAINING/ POWERLIFTING -FAT LOSS -POWERLIFTING COMPETITION PREPARATION -FLEXIBLE DIETING (non restrictive diets inclusive of macro and calorie counting) Your ONLINE COACHING will include: -Initial assessment of current lifts, body composition, goals, injuries, nutrition knowledge etc.. - Goal setting and clear outline of expectations between coach and client. - A plan of action, YOUR program. This is inclusive of your weekly sessions, exercises, weight selection, progression, accessory exercises... all set out for you and your goals. -Weekly check ins via email, video and photos. In response to this we make corrections, adjust numbers or exercises and continue on with getting you stronger and leaner (if thats the goal) We have a huge focus on training enjoyment and intensity. Your experience of the gym should be exciting and forfilling whilst being challenging! We are only taking on limited numbers in order to assure we are available to our clients and delivering a premium service. E: bodiesbsc@gmail.com
DOUBLE TAP FOR THE LOVE OF THIGHS -------------------------------------------------- Being a gymnast from a young age and then moving into dancing, I'd always had muscly legs. They were never going to be 'skinny' or 'long' and my thighs had always touched. The funny thing is, it had never bothered me until I heard that it bothered other girls and then I thought maybe there was something wrong with my legs. I remember when I got super skinny in my mid 20's that my legs finally didn't touch, I was also really tired, I was really moody, I didn't eat much, I wasn't much fun and I still wasn't happy with the way I looked. Now, wow, the thicker the better!! When I see a girl with muscly legs I know she must work for them cause I know how hard I work for mine. I'll never waste time training for my 'dream body' ever again, because the one I have now is perfectly fine and its exactly how it was meant to be. It allows me to stand 13hrs a day at work, train, run, drive... And pretty much everything else in between. Here's to the girls that will never have a thigh gap but don't really care πŸ“§:bodiesbsc@gmail.com. πŸ™ŒπŸ»πŸ™ŒπŸ»πŸ™ŒπŸ»πŸ™ŒπŸ»πŸ™ŒπŸ»πŸ™ŒπŸ»πŸ™ŒπŸ»πŸ™ŒπŸ»
DOUBLE TAP FOR THE LOVE OF THIGHS -------------------------------------------------- Being a gymnast from a young age and then moving into dancing, I'd always had muscly legs. They were never going to be 'skinny' or 'long' and my thighs had always touched. The funny thing is, it had never bothered me until I heard that it bothered other girls and then I thought maybe there was something wrong with my legs. I remember when I got super skinny in my mid 20's that my legs finally didn't touch, I was also really tired, I was really moody, I didn't eat much, I wasn't much fun and I still wasn't happy with the way I looked. Now, wow, the thicker the better!! When I see a girl with muscly legs I know she must work for them cause I know how hard I work for mine. I'll never waste time training for my 'dream body' ever again, because the one I have now is perfectly fine and its exactly how it was meant to be. It allows me to stand 13hrs a day at work, train, run, drive... And pretty much everything else in between. Here's to the girls that will never have a thigh gap but don't really care πŸ“§:bodiesbsc@gmail.com. πŸ™ŒπŸ»πŸ™ŒπŸ»πŸ™ŒπŸ»πŸ™ŒπŸ»πŸ™ŒπŸ»πŸ™ŒπŸ»πŸ™ŒπŸ»πŸ™ŒπŸ»
"When everything seems to be going against you, remember that the airplane takes off against the wind, not with it." Henry Ford, founder of Ford Motor Company.
---------------------------------------------
Do things happen to set you back or do they happen to set you up?

It's always a glass half full 😈😈😈 #fightorflight #bondistrengthco #bodiesbybondistrengthco #personaltrainer #ebook #iifym #bodybuilding #powerlifting #sydney #bikinigirl #fitness #fitnessmodel #strengthtraining #love #photooftheday #tbt #instagood #follow #picoftheday #happy #girl #smile #friends #style #nofilter #beach #trainharderthanme
"When everything seems to be going against you, remember that the airplane takes off against the wind, not with it." Henry Ford, founder of Ford Motor Company. --------------------------------------------- Do things happen to set you back or do they happen to set you up? It's always a glass half full 😈😈😈 #fightorflight  #bondistrengthco  #bodiesbybondistrengthco  #personaltrainer  #ebook  #iifym  #bodybuilding  #powerlifting  #sydney  #bikinigirl  #fitness  #fitnessmodel  #strengthtraining  #love  #photooftheday  #tbt  #instagood  #follow  #picoftheday  #happy  #girl  #smile  #friends  #style  #nofilter  #beach  #trainharderthanme 
2x3 @ 96.5kgs (57.5kg bw) πŸ™ŒπŸ™Œ
Guess that means my 1rm of 97kgs just went out the window lol
Amazing props to my coach @bodiesbybondistrengthco without her programing, support and love I wouldn't be about to join the 100kg squat club! #bondistrengthco #bodiesbybondistrengthco #camperdownfitness #mycoachisbetterthenyours  @camperdownfitness.com.au #fitness #squat #girlswholift
150kg 2x2. Chasing that 160kg πŸ™πŸΌπŸ™πŸΌπŸ™πŸΌπŸ™πŸΌπŸ™πŸΌπŸ™πŸΌπŸ™πŸΌπŸ™πŸΌπŸ™πŸΌπŸ™πŸΌπŸ™πŸΌπŸ™πŸΌ For programming and online coaching πŸ“§:bodiesbsc@gmail.com @bondistrengthco @bondistrengthcojimmy
150kg 2x2. Chasing that 160kg πŸ™πŸΌπŸ™πŸΌπŸ™πŸΌπŸ™πŸΌπŸ™πŸΌπŸ™πŸΌπŸ™πŸΌπŸ™πŸΌπŸ™πŸΌπŸ™πŸΌπŸ™πŸΌπŸ™πŸΌ For programming and online coaching πŸ“§:bodiesbsc@gmail.com @bondistrengthco @bondistrengthcojimmy
115kg paused. 5x2. Really trying to focus on not bouncing out of the hole to reap the benefits of this exercise fully. For anyone who has these in your program, a great cue with these is to think about jumping out of the bottom, similar to a vertical jump intention. For all online coaching and programming πŸ“§bodiesbsc@gmail.com
115kg paused. 5x2. Really trying to focus on not bouncing out of the hole to reap the benefits of this exercise fully. For anyone who has these in your program, a great cue with these is to think about jumping out of the bottom, similar to a vertical jump intention. For all online coaching and programming πŸ“§bodiesbsc@gmail.com
Thinking of my girls today competing down in Melboure. Grip and rip bitches. 😈😈😈😈😈😈 @bossbabesandbarbells @oncemorewithfeels
Thinking of my girls today competing down in Melboure. Grip and rip bitches. 😈😈😈😈😈😈 @bossbabesandbarbells @oncemorewithfeels
110kg hi bar 5x5. This week with a lot of my clients both face to face and online I have noticed a lack of intensity and precision with set ups before lifts. You wouldn't walk into a fight with your tail between your legs and that's the same with training. Form a rhythm, form a routine, nail your set up, commit to it and repeat. Practice perfect practice then put your heart into it. πŸ“§bodiesbsc@gmail.com @bondistrengthco @bondistrengthcojimmy
110kg hi bar 5x5. This week with a lot of my clients both face to face and online I have noticed a lack of intensity and precision with set ups before lifts. You wouldn't walk into a fight with your tail between your legs and that's the same with training. Form a rhythm, form a routine, nail your set up, commit to it and repeat. Practice perfect practice then put your heart into it. πŸ“§bodiesbsc@gmail.com @bondistrengthco @bondistrengthcojimmy
145kg x3. PB. Back on track this week online coaching and programming .............................πŸ“§bodiesbsc@gmail.com. @bossbabesandbarbells and I have some exciting dates for seminars coming up that will cover the methods we use on ourselves and clients to increase their lifts. Girls only πŸ‘―πŸ’• @bondistrengthco @daniel_chard @bondistrengthcojimmy @jbergman_strength
145kg x3. PB. Back on track this week online coaching and programming .............................πŸ“§bodiesbsc@gmail.com. @bossbabesandbarbells and I have some exciting dates for seminars coming up that will cover the methods we use on ourselves and clients to increase their lifts. Girls only πŸ‘―πŸ’• @bondistrengthco @daniel_chard @bondistrengthcojimmy @jbergman_strength
110kg front squat. 3 singles on this today. This is my PB from Thailand so program is doing its thing πŸ˜‰ For online coaching and programming πŸ“§bodiesbsc@gmail.com @bondistrengthco @bondistrengthcojimmy
110kg front squat. 3 singles on this today. This is my PB from Thailand so program is doing its thing πŸ˜‰ For online coaching and programming πŸ“§bodiesbsc@gmail.com @bondistrengthco @bondistrengthcojimmy
BEST EXERCISES FOR A FLAT TUMMY
---------------------------------------
The one's where your arm moves to your mouth.
Seriously though, if abs are what you are chasing in the gym, I encourage you to have a closer look to what you are doing with your nutrition.
---------------------------------------
For anyone that has been following me for a while, you will know that I am a flexible dieter where no foods are off limits, provided I am eating with in my caloric requirements (2300-2500 cals) I follow a very loose macro breakdown where I hit a protein minimum (145g) and the rest of my calories come from either fats or carbs.

This relaxed approach to food has not always been the case. 
I was a super clean eater with epic binges and very overwhelmed with anything that related to food. Once educating myself with flexible dieting and committing to the process of learning the values of food, I now eat freely with out anxiety. I am maintaining a lean physique and have no need to ever diet recklessly. This too can be the case for you. ---------------------------------------
But how do I start??
This is a very brief and general way to get started on your own. Of course this would be different for each person:
- Download My Fitness Pal
-Log your food as accurately as possible including weighing your food for 3 days. Do not change anything, just continue to do as you have always done.
- Have a look at your results. How many grams of each macro nutrient are you eating, how many calories, are you consistently eating the same numbers or are they varying each day?
-Have a look at what someone of your activity level, weight, age should be eating. There are various calculators online or a coach will be able to work this out.
- Dependent on your goals, set your macros accordingly and comply. Be patient.
-Gage your progress to make assumptions and then make changes from there. -Give yourself time to see if what you are doing is working.
--------------------------------------------------If you are interested in a more personalised breakdown, I am now taking on online clients for flexible dieting and programming πŸ“§bodiesbsc@gmail.com
BEST EXERCISES FOR A FLAT TUMMY --------------------------------------- The one's where your arm moves to your mouth. Seriously though, if abs are what you are chasing in the gym, I encourage you to have a closer look to what you are doing with your nutrition. --------------------------------------- For anyone that has been following me for a while, you will know that I am a flexible dieter where no foods are off limits, provided I am eating with in my caloric requirements (2300-2500 cals) I follow a very loose macro breakdown where I hit a protein minimum (145g) and the rest of my calories come from either fats or carbs. This relaxed approach to food has not always been the case. I was a super clean eater with epic binges and very overwhelmed with anything that related to food. Once educating myself with flexible dieting and committing to the process of learning the values of food, I now eat freely with out anxiety. I am maintaining a lean physique and have no need to ever diet recklessly. This too can be the case for you. --------------------------------------- But how do I start?? This is a very brief and general way to get started on your own. Of course this would be different for each person: - Download My Fitness Pal -Log your food as accurately as possible including weighing your food for 3 days. Do not change anything, just continue to do as you have always done. - Have a look at your results. How many grams of each macro nutrient are you eating, how many calories, are you consistently eating the same numbers or are they varying each day? -Have a look at what someone of your activity level, weight, age should be eating. There are various calculators online or a coach will be able to work this out. - Dependent on your goals, set your macros accordingly and comply. Be patient. -Gage your progress to make assumptions and then make changes from there. -Give yourself time to see if what you are doing is working. --------------------------------------------------If you are interested in a more personalised breakdown, I am now taking on online clients for flexible dieting and programming πŸ“§bodiesbsc@gmail.com
128kgs 2x2 PB with my bestie @bossbabesandbarbells πŸ‘―πŸ‘―πŸ‘― Have been sick for 4 days and haven't trained but after 2 days of sleeping I felt great training today. Consistency and compliance and determination are with out a doubt the best attributes you can bring to the gym. For online coaching πŸ“§bodiesbsc@gmail.com #bondistrengthco
128kgs 2x2 PB with my bestie @bossbabesandbarbells πŸ‘―πŸ‘―πŸ‘― Have been sick for 4 days and haven't trained but after 2 days of sleeping I felt great training today. Consistency and compliance and determination are with out a doubt the best attributes you can bring to the gym. For online coaching πŸ“§bodiesbsc@gmail.com #bondistrengthco 
IT'S NOT JUST FOR SUPER HUMANS, REGULAR PEOPLE CAN PLAY TOO! --------------------------------------------------A common question I get asked 
PERSON: 'Are you going to compete in powerlifting?' ME: 'Nah never.' PERSON: (often very puzzled)... 'So why do you train like that?' --------------------------------------------------You see, I love to train, I love to get strong, I love to look strong, fit and athletic, I love that I can eat more food than most girls, I love being petit but muscular, I love squatting more than double my body weight for reps, I love researching new programs and correlating to form my own, I love strength training and I love sharing this with other woman. 
You don't have to be a super strong, hella shredded, lifting Goddess of the genetic fairies to reap benefits from strength training. I can assure you, not every person playing tennis is preparing for the Aussie Open but that doesn't mean they aren't benefiting or enjoying themselves. --------------------------------------------------With powerlifting there is progression on so many levels. It is one of the very few sports that you will get better at consistently if you work hard and have appropriate programming. You can go at your own pace and make it a solo thing or a group thing. You will see results if you continue to push yourself and the rewards are more than physical. It's never too late to start in fact, it's so good for you Dr's are now promoting it as treatment for back injuries and brittle bone prevention. And to be fair, it's a good feeling throwing around heavy weights, losing body fat and discovering what your body is capable of. --------------------------------------------------I have almost full books but there are a few openings for one to one coaching, 1 place for AM group training, a few spaces for Saturday group training and limited spaces for online coaching. Step outside your comfort zone and explore it. Nothing to lose, lots to gainzzzz 😎 πŸ“§ bodiesbsc@gmail.com
IT'S NOT JUST FOR SUPER HUMANS, REGULAR PEOPLE CAN PLAY TOO! --------------------------------------------------A common question I get asked PERSON: 'Are you going to compete in powerlifting?' ME: 'Nah never.' PERSON: (often very puzzled)... 'So why do you train like that?' --------------------------------------------------You see, I love to train, I love to get strong, I love to look strong, fit and athletic, I love that I can eat more food than most girls, I love being petit but muscular, I love squatting more than double my body weight for reps, I love researching new programs and correlating to form my own, I love strength training and I love sharing this with other woman. You don't have to be a super strong, hella shredded, lifting Goddess of the genetic fairies to reap benefits from strength training. I can assure you, not every person playing tennis is preparing for the Aussie Open but that doesn't mean they aren't benefiting or enjoying themselves. --------------------------------------------------With powerlifting there is progression on so many levels. It is one of the very few sports that you will get better at consistently if you work hard and have appropriate programming. You can go at your own pace and make it a solo thing or a group thing. You will see results if you continue to push yourself and the rewards are more than physical. It's never too late to start in fact, it's so good for you Dr's are now promoting it as treatment for back injuries and brittle bone prevention. And to be fair, it's a good feeling throwing around heavy weights, losing body fat and discovering what your body is capable of. --------------------------------------------------I have almost full books but there are a few openings for one to one coaching, 1 place for AM group training, a few spaces for Saturday group training and limited spaces for online coaching. Step outside your comfort zone and explore it. Nothing to lose, lots to gainzzzz 😎 πŸ“§ bodiesbsc@gmail.com
I had a discussion with a client over the weekend about mindfulness and self love and I explained my view. 
Have you ever thought how different your decisions would be if you made them with the mindset of putting yourself first? Imagine that. 
I mean really doing what is best for you. Loving yourself so much that you choose the right path for your health, your career, your relationships, your future. Self worth is at the root of your motivation, your goal setting and your choices.

I explained to my client, you need to set your standards higher for yourself. I mean set the the bench mark for what is going to enter your life and live in a way that supports that.

Eat like your body is a temple, love your body so much that you only want to give it the best, exercise because you appreciate your health so much and are grateful for the gift of being able to train. Let the good vibes in and send the bad vibes on their way.

This week I'm entering in face first, arms open and heart filled with love. Love for those that deserve it and most of all love for myself. I encourage you to do the same. It's your job and no one will love you like you do. πŸ“§ bodiesbsc@gmail.com
I had a discussion with a client over the weekend about mindfulness and self love and I explained my view. Have you ever thought how different your decisions would be if you made them with the mindset of putting yourself first? Imagine that. I mean really doing what is best for you. Loving yourself so much that you choose the right path for your health, your career, your relationships, your future. Self worth is at the root of your motivation, your goal setting and your choices. I explained to my client, you need to set your standards higher for yourself. I mean set the the bench mark for what is going to enter your life and live in a way that supports that. Eat like your body is a temple, love your body so much that you only want to give it the best, exercise because you appreciate your health so much and are grateful for the gift of being able to train. Let the good vibes in and send the bad vibes on their way. This week I'm entering in face first, arms open and heart filled with love. Love for those that deserve it and most of all love for myself. I encourage you to do the same. It's your job and no one will love you like you do. πŸ“§ bodiesbsc@gmail.com
SUMO BLOCK PULLS 150kg 4x4
----------------------------------------
I've yet to meet someone that can't take something from this exercise. Some may disagree.... ------------------------------------------
First thing to note is, like the sumo deadlift compared to the conventional deadlift, the block pull allows superior leverage. With the weight being a lot closer to lock out to what it would be if you were pulling from the floor. It offers the ability for the torso to be straighter and more upright as well as the legs also being closer to locked out. -------------------------------------------
I use these with some of my beginner clients who may struggle to get into the start position for a sumo or struggle to maintain it once there's a bit more weight on the bar. I do this with the intention of lowering the blocks from 4 inches to 2 inches to mats to starting from the floor. There is always a reason and plan. -------------------------------------------
Shortened range of motion allows for you to over load the quads and upper erectors through pulling a greater weight for more reps and sets. The ability to lift heavier weights and continue to move them means your hips will be able to be trained to keep the bar close to you and assist in lock out (my weakness) By letting the bar drift away from you, you in essence lose the advantage that sumo gives; shortened distance for the bar to travel. The hip strength you need to pull heavy sumo deadlifts, can only be developed by pulling heavy sumo deadlifts in different variations. ------------------------------------------
You might like these to be your main lift for your session or incorporate them as an accessory. But like I mentioned, I do believe that most will reap benefits from this exercise. --------------------------------------------------For online coaching and programming
E: bodiesbsc@gmail.com
SUMO BLOCK PULLS 150kg 4x4 ---------------------------------------- I've yet to meet someone that can't take something from this exercise. Some may disagree.... ------------------------------------------ First thing to note is, like the sumo deadlift compared to the conventional deadlift, the block pull allows superior leverage. With the weight being a lot closer to lock out to what it would be if you were pulling from the floor. It offers the ability for the torso to be straighter and more upright as well as the legs also being closer to locked out. ------------------------------------------- I use these with some of my beginner clients who may struggle to get into the start position for a sumo or struggle to maintain it once there's a bit more weight on the bar. I do this with the intention of lowering the blocks from 4 inches to 2 inches to mats to starting from the floor. There is always a reason and plan. ------------------------------------------- Shortened range of motion allows for you to over load the quads and upper erectors through pulling a greater weight for more reps and sets. The ability to lift heavier weights and continue to move them means your hips will be able to be trained to keep the bar close to you and assist in lock out (my weakness) By letting the bar drift away from you, you in essence lose the advantage that sumo gives; shortened distance for the bar to travel. The hip strength you need to pull heavy sumo deadlifts, can only be developed by pulling heavy sumo deadlifts in different variations. ------------------------------------------ You might like these to be your main lift for your session or incorporate them as an accessory. But like I mentioned, I do believe that most will reap benefits from this exercise. --------------------------------------------------For online coaching and programming E: bodiesbsc@gmail.com
More plates more dates πŸ˜ŽπŸ’°
--------------------------------------------------On a serious note, if you don't love your training sessions, if you don't love your current eating regime, if you can't see yourself honestly living the way you are long term, then why exactly are you doing it? Seriously ------------------------------------------------ Living a healthy lifestyle that includes eating any food you like in moderation and absolutely loving your training sessions,  is something that is available to everyone. ------------------------------------------------Maintaining a body that resembles someone who takes care of themselves, a body that is strong and powerful, a body that will carry you through a long and active life is a body that needs your investment. --------------------------------------------------πŸ“§ bodiesbsc@gmail.com 
Join the #bondistrengthco crew of very strong and passionate, everyday but not ordinary people.
More plates more dates πŸ˜ŽπŸ’° --------------------------------------------------On a serious note, if you don't love your training sessions, if you don't love your current eating regime, if you can't see yourself honestly living the way you are long term, then why exactly are you doing it? Seriously ------------------------------------------------ Living a healthy lifestyle that includes eating any food you like in moderation and absolutely loving your training sessions, is something that is available to everyone. ------------------------------------------------Maintaining a body that resembles someone who takes care of themselves, a body that is strong and powerful, a body that will carry you through a long and active life is a body that needs your investment. --------------------------------------------------πŸ“§ bodiesbsc@gmail.com Join the #bondistrengthco  crew of very strong and passionate, everyday but not ordinary people.
4 singles on 108kg today. This is 2kgs off my PB. My goal is a 112.5kg at the end of this training cycle. ---------------------
For online coaching and programming πŸ“§: bodiesbsc@gmail.com  #bondistrengthco #bodiesbybondistrengthco #squat #squatsquad #squatdaily #iifym #iifymgirls #girlswholift #happy #quads #body #legs #strengthtraining #powerlifting #camperdownfitness #humpday #picoftheday #photooftheday #follow #instagood #personaltrainer #sydney @bondistrengthco
4 singles on 108kg today. This is 2kgs off my PB. My goal is a 112.5kg at the end of this training cycle. --------------------- For online coaching and programming πŸ“§: bodiesbsc@gmail.com #bondistrengthco  #bodiesbybondistrengthco  #squat  #squatsquad  #squatdaily  #iifym  #iifymgirls  #girlswholift  #happy  #quads  #body  #legs  #strengthtraining  #powerlifting  #camperdownfitness  #humpday  #picoftheday  #photooftheday  #follow  #instagood  #personaltrainer  #sydney  @bondistrengthco
110kg x8. Full version over on my Facebook. Link in my bio. @bondistrengthco @bossbabesandbarbells @camperdownfitnesspowerlifting
110kg x8. Full version over on my Facebook. Link in my bio. @bondistrengthco @bossbabesandbarbells @camperdownfitnesspowerlifting
125kg 3x3. I missed this last week along with a few other sessions. I maxed out a lot in Thailand and my strength took a little backwards step for 2 weeks. Feeling back to normal and in the groove again. @bossbabesandbarbells your face in this makes me so happy πŸ’• @bondistrengthco
125kg 3x3. I missed this last week along with a few other sessions. I maxed out a lot in Thailand and my strength took a little backwards step for 2 weeks. Feeling back to normal and in the groove again. @bossbabesandbarbells your face in this makes me so happy πŸ’• @bondistrengthco
110kgx2 paused 10 sets. Paused squats are a great inclusion into parts of a strength program. Squatting frequently obviously is taxing on the body and the nervous system. I find these are awesome for still overloading your squat with out putting too much stress on my body and taking away from my big squat day. They are also an effective tool in developing power from the bottom of the squat and also finding the bottom for those that struggle with depth. For online programming and training πŸ“§ bodiesbsc@gmail.com @bondistrengthco
110kgx2 paused 10 sets. Paused squats are a great inclusion into parts of a strength program. Squatting frequently obviously is taxing on the body and the nervous system. I find these are awesome for still overloading your squat with out putting too much stress on my body and taking away from my big squat day. They are also an effective tool in developing power from the bottom of the squat and also finding the bottom for those that struggle with depth. For online programming and training πŸ“§ bodiesbsc@gmail.com @bondistrengthco
A snippet of my back off sets from my high bar session today. This was my AMRAP at the end. I finished off with 100kg x8. This was after 3x3 on high bar 115kg. And 4x5 on 100kg. Getting my swag back 😎🚬 For any online programming and enquiries πŸ“§:bodiesbsc@gmail.com @bondistrengthco
A snippet of my back off sets from my high bar session today. This was my AMRAP at the end. I finished off with 100kg x8. This was after 3x3 on high bar 115kg. And 4x5 on 100kg. Getting my swag back 😎🚬 For any online programming and enquiries πŸ“§:bodiesbsc@gmail.com @bondistrengthco
140 3x3 PB. This is my first deadlift session in almost 3 weeks and my grip really felt it today. This week I was hoping for 3x3 at 145kg but it wasn't going to happen with out strapping in so I'll hopefully have it next week. πŸ“§ bodiesbsc@gmail.com @bondistrengthco
140 3x3 PB. This is my first deadlift session in almost 3 weeks and my grip really felt it today. This week I was hoping for 3x3 at 145kg but it wasn't going to happen with out strapping in so I'll hopefully have it next week. πŸ“§ bodiesbsc@gmail.com @bondistrengthco
SELF PERCEPTION πŸ’ŽπŸ’ŽπŸ’ŽπŸ’ŽπŸ’ŽπŸ’ŽπŸ’ŽπŸ’ŽπŸ’Ž Today I watched a beautiful video (link in bio) of how women perceive them selves. An artist sat down with his back turned and asked a woman to describe herself. She pointed out every mole and scar, every wrinkle and sharp feature and every other flaw on her face that she hated. He then interviewed a stranger and then asked them to describe the same woman. There was no mention of any of the moles or scars but things like 'she was warm and bright' 'her eyes lit up when she spoke' 'she has beautiful skin'. The pictures were presented to the model and the reactions made me cry. 
What has happened to us? When did it become so normal to see only the negative and who made these things negative. We all experience it and it is all present in each of our minds every day. Today I'm making a conscious effort to love myself, compare myself less and say something nice to all the women I come in contact with. πŸ‘―πŸ‘―πŸ‘―πŸ‘―πŸ‘―
SELF PERCEPTION πŸ’ŽπŸ’ŽπŸ’ŽπŸ’ŽπŸ’ŽπŸ’ŽπŸ’ŽπŸ’ŽπŸ’Ž Today I watched a beautiful video (link in bio) of how women perceive them selves. An artist sat down with his back turned and asked a woman to describe herself. She pointed out every mole and scar, every wrinkle and sharp feature and every other flaw on her face that she hated. He then interviewed a stranger and then asked them to describe the same woman. There was no mention of any of the moles or scars but things like 'she was warm and bright' 'her eyes lit up when she spoke' 'she has beautiful skin'. The pictures were presented to the model and the reactions made me cry. What has happened to us? When did it become so normal to see only the negative and who made these things negative. We all experience it and it is all present in each of our minds every day. Today I'm making a conscious effort to love myself, compare myself less and say something nice to all the women I come in contact with. πŸ‘―πŸ‘―πŸ‘―πŸ‘―πŸ‘―
Incline Bench press... I love it. Infact I prefer it over flat bench press and it's what I program in most of my clients programs. I've set up in the squat rack to demonstrate how you can also try it in your gym if you don't have an incline press or if it's getting used.  If you aren't including incline pressing in your program I encourage you to give it a go with either a barbell or DBs. ------------------------------------
πŸ“§ bodiesbsc@gmail.com 
#bondistrengthco #bodiesbybondistrengthco #squat #squatsquad #squatdaily #iifym #iifymgirls #girlswholift #happy #quads #body #legs #strengthtraining #powerlifting #camperdownfitness #humpday #picoftheday #photooftheday #follow #instagood #personaltrainer #sydney
Incline Bench press... I love it. Infact I prefer it over flat bench press and it's what I program in most of my clients programs. I've set up in the squat rack to demonstrate how you can also try it in your gym if you don't have an incline press or if it's getting used. If you aren't including incline pressing in your program I encourage you to give it a go with either a barbell or DBs. ------------------------------------ πŸ“§ bodiesbsc@gmail.com #bondistrengthco  #bodiesbybondistrengthco  #squat  #squatsquad  #squatdaily  #iifym  #iifymgirls  #girlswholift  #happy  #quads  #body  #legs  #strengthtraining  #powerlifting  #camperdownfitness  #humpday  #picoftheday  #photooftheday  #follow  #instagood  #personaltrainer  #sydney 
103kg 3x3 front squat. Back on track after a week of missed numbers. I am such a big believer that front squats should be included in strength programs and they appear in 90% of my clients plans (injury or specific programming aside) If you aren't giving them a go I encourage you to @bossbabesandbarbells @bondistrengthco
103kg 3x3 front squat. Back on track after a week of missed numbers. I am such a big believer that front squats should be included in strength programs and they appear in 90% of my clients plans (injury or specific programming aside) If you aren't giving them a go I encourage you to @bossbabesandbarbells @bondistrengthco
120kg paused all on my own some. The husband is in bed with Thai tummy so I rode solo with no spot today. 1kg off my paused PB ☺️☺️☺️☺️
120kg paused all on my own some. The husband is in bed with Thai tummy so I rode solo with no spot today. 1kg off my paused PB ☺️☺️☺️☺️
COACHING OPPORTUNITY
-------------------------------------------------------- I am looking for 3 ladies to join me at 6am, 2 mornings a week for personal training, flexible dieting coaching and programming.

This is a cost effective opportunity for those who are financially unable to commit to 1 to 1 personal training. The group consists of 4 ladies in total all with moderate weight training experience. The focus as with all my clients will be on strength training and nutrition
-------------------------------------------------------- If this is something that will work for you then send me through an email so I can asses your suitability. You must have experience with weight training as this is not for beginners but also not for pros.
--------------------------------------------------------- Cost will be disclosed on application and the location will be Camperdown Fitness home of Bondi Strength Co.

E: bodiesbsc@gmail.com
--------------------------------------------------------
COACHING OPPORTUNITY -------------------------------------------------------- I am looking for 3 ladies to join me at 6am, 2 mornings a week for personal training, flexible dieting coaching and programming. This is a cost effective opportunity for those who are financially unable to commit to 1 to 1 personal training. The group consists of 4 ladies in total all with moderate weight training experience. The focus as with all my clients will be on strength training and nutrition -------------------------------------------------------- If this is something that will work for you then send me through an email so I can asses your suitability. You must have experience with weight training as this is not for beginners but also not for pros. --------------------------------------------------------- Cost will be disclosed on application and the location will be Camperdown Fitness home of Bondi Strength Co. E: bodiesbsc@gmail.com --------------------------------------------------------
115x2 3 sets high bar followed by 4x5 100 also high bar. Then lots of other accessory things. Good to be back home in @camperdownfitnesspowerlifting with my girl @bossbabesandbarbells πŸ‘―πŸ‘­πŸ˜˜ #bondistrengthco #bodiesbybondistrengthco #squat #squatsquad #squatdaily #iifym #iifymgirls #girlswholift #happy #quads #body #legs #strengthtraining #powerlifting #camperdownfitness #humpday #picoftheday #photooftheday #follow #instagood
Back in equipment heaven @camperdownfitnesspowerlifting back off sets 5x5 on 90kg front squats πŸ˜ŽπŸ‘ŠπŸ»πŸ˜ŽπŸ‘ŠπŸ»πŸ˜ŽπŸ‘ŠπŸ» #bondistrengthco #bodiesbybondistrengthco #gym #squat #powerlifting #girlswholift #iifym #bikini #babe #aussiegirl #personaltrainer ##sydney #gym #motivation
First day back at work today after almost a month of honeymooning ☺️☺️☺️This Sydney cold weather is nothing to rave about but I'm looking forward to seeing all my beautiful clients and getting back to some routine πŸ™πŸ»πŸ™πŸ»πŸ™πŸ» #bondistrengthco #bodiesbybondistrengthco #gym #squat #adidas #girlswholift #iifym #bikini #babe #aussiegirl #stylerunner #personaltrainer ##sydney #gym #motivation
We braved China town street food last night, not sure if I'll ever do that again but it was definitely an experience 🐟🐟🐟 I'm loving Bangkok and the shopping is ridiculous πŸ’…πŸΌπŸ’…πŸΌπŸ’…πŸΌ Last day of holidays today before we fly back home tomorrow πŸ˜–πŸ˜–πŸ˜– #mrandmrslowe #wedding #honeymoon #holiday #husbandandwife #chinatown #thailand #bangkok #bondistrengthco #bodiesbybondistrengthco
Thanks for having is Phuket πŸ™πŸ»πŸ™πŸ»πŸ™πŸ» Next stop Bangkok. Does anyone have any suggestions of must do's whilst we are here? 🌴🌴🌴🌴🌴🌴🌴 β€οΈπŸ’™#mrandmrslowe #wedding #thailand #kohsamui #ocean #beach #lovinglife #bondistrengthco #bodiesbybondistrengthco #holiday #thailife #wifelife #honeymoon
Last day in Phuket. Today we are heading to Chalong for a massive training session. Hopefully an afternoon nap before we head out tonight for our last night of partying before we head to Bangkok tomorrow. It will be good bye to bikinis until summer in Australia. I hear it's freezing back home πŸ˜”πŸ˜”πŸ˜” 🌴🌴🌴🌴🌴🌴🌴 β€οΈπŸ’™#mrandmrslowe #wedding #thailand #kohsamui #ocean #beach #lovinglife #bondistrengthco #bodiesbybondistrengthco #holiday #thailife #wifelife #honeymoon #bondsau #bonds100 #beachfloral
Last day in Phuket. Today we are heading to Chalong for a massive training session. Hopefully an afternoon nap before we head out tonight for our last night of partying before we head to Bangkok tomorrow. It will be good bye to bikinis until summer in Australia. I hear it's freezing back home πŸ˜”πŸ˜”πŸ˜” 🌴🌴🌴🌴🌴🌴🌴 β€οΈπŸ’™#mrandmrslowe  #wedding  #thailand  #kohsamui  #ocean  #beach  #lovinglife  #bondistrengthco  #bodiesbybondistrengthco  #holiday  #thailife  #wifelife  #honeymoon  #bondsau  #bonds100  #beachfloral 
I've never eaten such delicious food everyday for next to nothing. Thailand you are wonderful in the kitchen and on the pocket. πŸ™πŸ»πŸ™πŸ»πŸ™πŸ»πŸ™πŸ» 🌴🌴🌴🌴🌴🌴🌴 β€οΈπŸ’™#mrandmrslowe #wedding #thailand #kohsamui #ocean #beach #lovinglife #bondistrengthco #bodiesbybondistrengthco #holiday #thailife #wifelife #honeymoon
On top of the world πŸ™ŒπŸ»πŸ™ŒπŸ»πŸ™ŒπŸ»πŸ™ŒπŸ»πŸ™πŸ»πŸ™πŸ»πŸ™πŸ»πŸ™πŸ» 🌴🌴🌴🌴🌴🌴🌴 β€οΈπŸ’™#mrandmrslowe #wedding #thailand #kohsamui #ocean #beach #lovinglife #bondistrengthco #bodiesbybondistrengthco #holiday #thailife #wifelife #honeymoon
😊 Good morning from Phuket. 1 more week of holidays next week I'll be back into reality. 9hrs sleep has been a dream, buffet breakfast daily and glasses of wine at sunset. Training on a rested body and a carefree mind has proved very productive. Today we continue our scooter adventures around the island and stops along the way. 🌴🌴🌴🌴🌴🌴🌴 β€οΈπŸ’™#mrandmrslowe #wedding #thailand #kohsamui #ocean #beach #lovinglife #bondistrengthco #bodiesbybondistrengthco #holiday #thailife #wifelife #honeymoon
😊 Good morning from Phuket. 1 more week of holidays next week I'll be back into reality. 9hrs sleep has been a dream, buffet breakfast daily and glasses of wine at sunset. Training on a rested body and a carefree mind has proved very productive. Today we continue our scooter adventures around the island and stops along the way. 🌴🌴🌴🌴🌴🌴🌴 β€οΈπŸ’™#mrandmrslowe  #wedding  #thailand  #kohsamui  #ocean  #beach  #lovinglife  #bondistrengthco  #bodiesbybondistrengthco  #holiday  #thailife  #wifelife  #honeymoon 
Singles on 145kg today couldn't get 150kg off the floor with out dropping the bar. It's hot!!!! Thanks to Unit 27 for having us today @elisehoefsmit and her partner @luke_unit27 Great facility!!! β€οΈπŸ’™#mrandmrslowe #wedding #thailand #kohsamui #ocean #beach #lovinglife #bondistrengthco #bodiesbybondistrengthco #holiday #thailife #wifelife #honeymoon
I wasn't very good on the scooter 😏😏 I'll let him do the driving from now on 🚲🚲🚲🚲🚲🌴🌴🌴🌴🌴🌴🌴 β€οΈπŸ’™#mrandmrslowe #wedding #thailand #kohsamui #ocean #beach #lovinglife #bondistrengthco #bodiesbybondistrengthco #holiday #thailife #wifelife #honeymoon