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Lately people have been telling me how good I am looking and i am even starting to feel better about my self. A lot of people are not aware that on Febuary 1st 2016 I underwent a knee reconstruction I all so had a partial tear in my meniscus. On the day of the surgery I weighed in at 117 Kgs. The photo on the left is me at my heaviest weighing in at 132 kgs taken in Las Vegas the day of my brothers wedding, through my rehab I was very lazy and undisciplined with my diet and rehab. Now nearly 3 years later and 38 years old I am 25 kgs lighter. I am the fittest and strongest I've ever been, ive completely found a new lease on life. I walked away from the sport I played and loved for 30 years to focus on my health and wellbeing. I've found people to coach me, motivate me and inspire me every single day and for that I am truly grateful. Now to keep moving forward to the next goals continue with clean eating and 100 kgs baby #weightlosstransformation #goals #journey #plcmovement #grateful #proud
Lately people have been telling me how good I am looking and i am even starting to feel better about my self. A lot of people are not aware that on Febuary 1st 2016 I underwent a knee reconstruction I all so had a partial tear in my meniscus. On the day of the surgery I weighed in at 117 Kgs. The photo on the left is me at my heaviest weighing in at 132 kgs taken in Las Vegas the day of my brothers wedding, through my rehab I was very lazy and undisciplined with my diet and rehab. Now nearly 3 years later and 38 years old I am 25 kgs lighter. I am the fittest and strongest I've ever been, ive completely found a new lease on life. I walked away from the sport I played and loved for 30 years to focus on my health and wellbeing. I've found people to coach me, motivate me and inspire me every single day and for that I am truly grateful. Now to keep moving forward to the next goals continue with clean eating and 100 kgs baby #weightlosstransformation  #goals  #journey  #plcmovement  #grateful  #proud 
Spicy @ankorrharness session today with these luscious boys

8 min AMRAP ascending 2,4,6,8.....
Deadlifts @80kg
Bear crawls

8min AMRAP ascending 2,4,6,8....
Push press @60kg
Reverse bears

16min AMRAP
3 Reverse bears
6 Cleans @60kg
9 Box jumps @24inch
12 Bear crawls
15 Half hindus

And yes I know we're actually wearing shirts! These things do happen
Spicy @ankorrharness session today with these luscious boys 8 min AMRAP ascending 2,4,6,8..... Deadlifts @80kg Bear crawls 8min AMRAP ascending 2,4,6,8.... Push press @60kg Reverse bears 16min AMRAP 3 Reverse bears 6 Cleans @60kg 9 Box jumps @24inch 12 Bear crawls 15 Half hindus And yes I know we're actually wearing shirts! These things do happen
Sunday funday with the team!
Sunday funday with the team!
Having trouble gaining muscle or toning up? 
Are you having enough protein?

Steph trains hard, eats healthy, however, still wasn't gaining muscle... Whys that?... Watch this ... #nutrition #mealplan #nutritionforfitness #motivation #proteindiet #plcmovement #fitness
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Today was hot and everyone who knows me will tell you I hate the heat.
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So the fact that I finished work and took my tired and irritable self to gym and pushed myself is an achievement.
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Big thanks to my support team.
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💙🙏🏼
⠀⠀⠀⠀⠀⠀⠀⠀⠀ Today was hot and everyone who knows me will tell you I hate the heat. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So the fact that I finished work and took my tired and irritable self to gym and pushed myself is an achievement. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Big thanks to my support team. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💙🙏🏼
I just want to give a massive shout out to Peter for hosting an amazing event and a killer saturday morning Hiit session! I am so glad to be apart of the PLC family 💕 #plcmovement
I just want to give a massive shout out to Peter for hosting an amazing event and a killer saturday morning Hiit session! I am so glad to be apart of the PLC family 💕 #plcmovement 
It's that time again! The weekend is upon us which means it's almost time to get the pads out and try some boxing! 🥊 🥊If you're keen feel free to come down to @plc_somertonpark and try it out! 
Every Saturday at 11am
$5 for PLC members
$10 for non members

Message me for more details!
It's that time again! The weekend is upon us which means it's almost time to get the pads out and try some boxing! 🥊 🥊If you're keen feel free to come down to @plc_somertonpark and try it out! Every Saturday at 11am $5 for PLC members $10 for non members Message me for more details!
When @plc_caloundra says to come dressed up for haloween ✅

#haloweencostume #halloweenmakeup #halloween #plccaloundra #plcmovement 
#shirtlessguys #gym #fitness #gayfit #gay #dressups #aussiebum
Only a few days left until our 6 wk challenge starts! & only 10 spaces left ... 😱
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If you’re wanting more motivation, support, meal plans, training & mindset coaching to achieve your goals for Summer ... 💥🔥
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Comment below or message us for more info on our upcoming 6 week challenge before you miss out 👇🏼 #stayfit #6weekchallenge #plcmovement #fitness #brisbanefitness
Only a few days left until our 6 wk challenge starts! & only 10 spaces left ... 😱 . If you’re wanting more motivation, support, meal plans, training & mindset coaching to achieve your goals for Summer ... 💥🔥 . Comment below or message us for more info on our upcoming 6 week challenge before you miss out 👇🏼 #stayfit  #6weekchallenge  #plcmovement  #fitness  #brisbanefitness 
PERSONAL TRAINING

1st session is FREE

Comment below if you... 🔹Are lacking results? 🔹Need extra accountability? 🔹Want to improve your fitness or technique?
PERSONAL TRAINING 1st session is FREE Comment below if you... 🔹Are lacking results? 🔹Need extra accountability? 🔹Want to improve your fitness or technique?
Early morning workout done with the crew!
1 run
2 burpee pull ups
3 strict pull ups
4 toes to bar or knee to chest
5 hand release pushups
6 DB snatch @20kg
7 butterfly situps
8 weight plate ground to overhead @20kg
9 weight plate squats
10 weight plate overhead lunges
11 Med ball Slams at 20kg
20 half hindus
30 Kb swings at 20kg
40 kicksitz

How this one works is you start with 1 run. When you get back you'll then do the 2 burpee pull ups then the 1 run. When you get back you'll then do 3 strict pull ups, 2 burpee pull ups then 1 run. So you'll work down the list and then back up
Early morning workout done with the crew! 1 run 2 burpee pull ups 3 strict pull ups 4 toes to bar or knee to chest 5 hand release pushups 6 DB snatch @20kg 7 butterfly situps 8 weight plate ground to overhead @20kg 9 weight plate squats 10 weight plate overhead lunges 11 Med ball Slams at 20kg 20 half hindus 30 Kb swings at 20kg 40 kicksitz How this one works is you start with 1 run. When you get back you'll then do the 2 burpee pull ups then the 1 run. When you get back you'll then do 3 strict pull ups, 2 burpee pull ups then 1 run. So you'll work down the list and then back up
Boxing is back! 🥊 🥊 🥊 
This Saturday at 11am!
. $5 for PLC members
$10 for non members!
Boxing is back! 🥊 🥊 🥊 This Saturday at 11am! . $5 for PLC members $10 for non members!
Straight from work to the sauna today. 🙌👏👊
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Loving my body after training @plc_toowoomba for the last 6 weeks. Thanks for your support and encouragement @nicolesteffenspt .
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#fitnessfirst #happyme #bikini👙 #isitsummeryet #sauna #timeforme #bethebestme #happyplace #workforit💪 #plc #plcmovement #fitness #kangen #picoftheday
Smashing workouts with @rob.size

AMRAP - 25 Minutes 
1 reverse bear crawl to the wall
1 gecko
1 gorilla back to the rig
1 chin up
I completed 38 rounds
Smashing workouts with @rob.size AMRAP - 25 Minutes 1 reverse bear crawl to the wall 1 gecko 1 gorilla back to the rig 1 chin up I completed 38 rounds
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Tonight I was totally out of my comfort zone. I didn’t know anyone and fear was creeping in. A stranger approached me, gave me some words of encouragement and a high five, twice. You wouldn’t believe how this small act of kindness made me feel.
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Never forget that all acts of kindness, no matter how small are never wasted.
⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tonight I was totally out of my comfort zone. I didn’t know anyone and fear was creeping in. A stranger approached me, gave me some words of encouragement and a high five, twice. You wouldn’t believe how this small act of kindness made me feel. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Never forget that all acts of kindness, no matter how small are never wasted.
Great things in business are never done by just one person. I'm learning this more & more than you can't do it all by yourself.
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Growing a team is HUGE learning experience. I'm having to learn how to be a leader!
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When I was a solo PT, it was way more simple, but we can't change the world by just doing 30-40 1on1 sessions a week.
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I'm learning how to scale & yes it's hard, yet so so so worth it.
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I make heaps of mistakes in recruitment or leadership all the time.
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It's part of the journey, I learn something every time.
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#nicolesteffenspt #therisingtidesociety #goodvibetribe  #brisbanefitness #plcmovement #brisbanept #brisbaneanyday
Great things in business are never done by just one person. I'm learning this more & more than you can't do it all by yourself. . Growing a team is HUGE learning experience. I'm having to learn how to be a leader! . When I was a solo PT, it was way more simple, but we can't change the world by just doing 30-40 1on1 sessions a week. . I'm learning how to scale & yes it's hard, yet so so so worth it. . I make heaps of mistakes in recruitment or leadership all the time. . It's part of the journey, I learn something every time. . #nicolesteffenspt  #therisingtidesociety  #goodvibetribe  #brisbanefitness  #plcmovement  #brisbanept  #brisbaneanyday 
The weekend is near which means another boxing class! Who's keen?

Every Saturday at 11am $5 for members of PLC
$10 for non members
The weekend is near which means another boxing class! Who's keen? Every Saturday at 11am $5 for members of PLC $10 for non members
Our second home #plc #plcmovement
Smashing the public holiday grind with these legends 💪🏽... #squadgoals #mulcaytribe #legends #plcmovement #lovesaworkout
Wow. Reflecting on what was such an amazing, inspiring and motivational weekend. To be surrounded by so many likeminded and driven individuals who are chasing their dreams is such a privilege. I am truely excited for the next phase in my #plcmovement journey. Bring on the next quarter and the next year! I’m pumped.  #inspired #moved #life #weekend #goalsetting #q4 #reflection #gratitude #family
Wow. Reflecting on what was such an amazing, inspiring and motivational weekend. To be surrounded by so many likeminded and driven individuals who are chasing their dreams is such a privilege. I am truely excited for the next phase in my #plcmovement  journey. Bring on the next quarter and the next year! I’m pumped. #inspired  #moved  #life  #weekend  #goalsetting  #q4  #reflection  #gratitude  #family 
When you get the new @therock x @underarmour shoe you know you gotta test it out with some saucy squats
When you get the new @therock x @underarmour shoe you know you gotta test it out with some saucy squats
Turns out white boys can jump. Loves a new pb, 40 inches
Turns out white boys can jump. Loves a new pb, 40 inches
Trust the process and surround yourself with positive people! #plcmovement @plc_northgate  @lifestyleswithlinda
Trust the process and surround yourself with positive people! #plcmovement  @plc_northgate @lifestyleswithlinda
Love being able to look back and see how far I've come on my @plc_somertonpark journey! Nothing but thanks for @optimum.lifestyle & @thiele.3 for pushing me to be the best version of myself possible every day!
📸 @pbranford
Love being able to look back and see how far I've come on my @plc_somertonpark journey! Nothing but thanks for @optimum.lifestyle & @thiele.3 for pushing me to be the best version of myself possible every day! 📸 @pbranford
Awesome job to everyone who came down on Saturday and smashed the boxing session! If you're interested don't hesitate to message!

Every Saturday at 11am
$5 for members
$10 non members
Awesome job to everyone who came down on Saturday and smashed the boxing session! If you're interested don't hesitate to message! Every Saturday at 11am $5 for members $10 non members
Absolutely incredible to see the support shown today by the members of @plc_somertonpark for the farmers!

Welldone to everyone who donated and participated
Absolutely incredible to see the support shown today by the members of @plc_somertonpark for the farmers! Welldone to everyone who donated and participated
Soooo this post is going to have a bit of everything. Vulnerability, Insperation,Promotion and appreciation.This last couple days I haven't been my normal self, been very pissed of with life down in the dumps. But I am fully aware that is my own doing in the sense of wanting results now. I pushed my self to the limits and to far and in essence burnt my self out, instead of being patient and enjoying and loving the process it's a trap we all fall into a times. Lucky for me I am surrounded by people who care about me. And motivate me my father Wayne, my older brother @jeditroy79 my training partners @sol_fire_fonoti and @lukesteff. But more importantly I'd like to thank @dlthomson_  @sarahgracehuddleston @plc_northlakes. These 2 girls are are absolute gems they really have a passion for what they do and they are all about giving service. They have a really loving care for the community they have built and the people who live with in the community. These girls put on a little social farmers fundraiser today. Hence my little prize I won. But thank you guys for supporting me and pushing me its be really appreciative. And just remember guys life isn't all ways about how hard you can hit.
Soooo this post is going to have a bit of everything. Vulnerability, Insperation,Promotion and appreciation.This last couple days I haven't been my normal self, been very pissed of with life down in the dumps. But I am fully aware that is my own doing in the sense of wanting results now. I pushed my self to the limits and to far and in essence burnt my self out, instead of being patient and enjoying and loving the process it's a trap we all fall into a times. Lucky for me I am surrounded by people who care about me. And motivate me my father Wayne, my older brother @jeditroy79 my training partners @sol_fire_fonoti and @lukesteff. But more importantly I'd like to thank @dlthomson_ @sarahgracehuddleston @plc_northlakes. These 2 girls are are absolute gems they really have a passion for what they do and they are all about giving service. They have a really loving care for the community they have built and the people who live with in the community. These girls put on a little social farmers fundraiser today. Hence my little prize I won. But thank you guys for supporting me and pushing me its be really appreciative. And just remember guys life isn't all ways about how hard you can hit.
Absolutely beautiful day out and what better way to celebrate than an @ankorrharness session!

5 rounds 30min EMOM 
14 bear crawls
15 body drops
4 Polar bear push ups, Half Hindus, Cobras
9 reverse bear crawls
30 20kg kb swings
Absolutely beautiful day out and what better way to celebrate than an @ankorrharness session! 5 rounds 30min EMOM 14 bear crawls 15 body drops 4 Polar bear push ups, Half Hindus, Cobras 9 reverse bear crawls 30 20kg kb swings
When you end a workout with 'that was the toughest thing I've ever done' you know it's been a good one
When you end a workout with 'that was the toughest thing I've ever done' you know it's been a good one
Welldone to everyone who participated in the awesome Ronaldo session on Saturday! @plc_somertonpark you all smashed it
Ps forever posing
Welldone to everyone who participated in the awesome Ronaldo session on Saturday! @plc_somertonpark you all smashed it Ps forever posing
Torsonator exercise #4
Shoulder press or the landmine press

How to
- Start with the bar just off centre of your chest
- keep your arm close to your body
- Keep your core engaged
- Press the bar from your shoulder coming close to lock out
- Keep the same line as your shoulder as if you push closer to your chest you'll lose control
- Keep wrists strong
- Return back to starting point

Benefits
- Builds a strong and stable scapular
- Promotes shoulder health
- Helps with the symmetry of muscles
Torsonator exercise #4  Shoulder press or the landmine press How to - Start with the bar just off centre of your chest - keep your arm close to your body - Keep your core engaged - Press the bar from your shoulder coming close to lock out - Keep the same line as your shoulder as if you push closer to your chest you'll lose control - Keep wrists strong - Return back to starting point Benefits - Builds a strong and stable scapular - Promotes shoulder health - Helps with the symmetry of muscles
Yew! Torsonator exercises #3
T-bar row

How to
- Start with the bar between your legs
- Bend over and grab the bar with both hands
- Pull the bar off of the ground causing a slight bend in your arms
- Keep your core engaged so that your lower back is protected
- Row the bar towards your chest and hold at the top for a second
- Keep elbows close to your body

Benefits
- Allows for greater contraction
- Uses a wide range of muscles
- Helps to increase strength in stabiliser muscles
- Builds a strong core
Yew! Torsonator exercises #3  T-bar row How to - Start with the bar between your legs - Bend over and grab the bar with both hands - Pull the bar off of the ground causing a slight bend in your arms - Keep your core engaged so that your lower back is protected - Row the bar towards your chest and hold at the top for a second - Keep elbows close to your body Benefits - Allows for greater contraction - Uses a wide range of muscles - Helps to increase strength in stabiliser muscles - Builds a strong core
Massive shoutout to everyone who participated in the incredible super Saturday yesterday! Let's all get ready for the start of the new week @plc_somertonpark
Massive shoutout to everyone who participated in the incredible super Saturday yesterday! Let's all get ready for the start of the new week @plc_somertonpark
Look what I've got for you all! I'll be running boxing classes! Pretty stoked to be able to teach something that I enjoy doing coming from a martial arts background!

Sessions are every Saturday at 11am for 45 mins and are open to all! Meaning you don't have to be a member at @plc_somertonpark

Prices are
$5 for members
$10 for non members

Let me know if you're interested!
Look what I've got for you all! I'll be running boxing classes! Pretty stoked to be able to teach something that I enjoy doing coming from a martial arts background! Sessions are every Saturday at 11am for 45 mins and are open to all! Meaning you don't have to be a member at @plc_somertonpark Prices are $5 for members $10 for non members Let me know if you're interested!
Lower back pain? What a lot of people don't know is that tight glutes can be the cause of pain in the lower back.

When targeting the glutes, find the area that feels the tightest and either use a massage ball or something as simple as a tennis ball. What you want to do is sit on the area that hurts the most and slowly lift your leg side to side, up and down

If you've got extra tight glutes like I do then you'll feel some pretty heavy twitches and you may do an involuntary stinky leg, however don't stress as it's just your muscle releasing.

Enjoy the pain 😘
Lower back pain? What a lot of people don't know is that tight glutes can be the cause of pain in the lower back. When targeting the glutes, find the area that feels the tightest and either use a massage ball or something as simple as a tennis ball. What you want to do is sit on the area that hurts the most and slowly lift your leg side to side, up and down If you've got extra tight glutes like I do then you'll feel some pretty heavy twitches and you may do an involuntary stinky leg, however don't stress as it's just your muscle releasing. Enjoy the pain 😘
Tonight's dinner Veggie Scramble after a killer Usain session. Curtsey of the PLC nutrition system.
Tonight's dinner Veggie Scramble after a killer Usain session. Curtsey of the PLC nutrition system.
Surround yourself with people who lift you up ✨
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#plcmovement #plcmaroochydore
The last squat variation I will be bringing to you this week is
PRISONER SQUATS

How to
- Start with your hands on your head, chest forward and core braced
- Start your squat and break parallel or touch a desired target (box in the picture)
- As soon as you touch the target or break parallel, push through your heels and power back up
- Remember to keep chest forward

Benefits
- Fantastic for hiit workouts
- Allows squat form to be practiced with a target
- Many modifications can be made ie jumping as you come back up
- Massive quad burner
The last squat variation I will be bringing to you this week is PRISONER SQUATS How to - Start with your hands on your head, chest forward and core braced - Start your squat and break parallel or touch a desired target (box in the picture) - As soon as you touch the target or break parallel, push through your heels and power back up - Remember to keep chest forward Benefits - Fantastic for hiit workouts - Allows squat form to be practiced with a target - Many modifications can be made ie jumping as you come back up - Massive quad burner
#plcmovement #bodyscan #goals #fitness #results #theplcmovement 
3 week body scan. Achieving goals. SMM ^0.3  BMI 5.4% 
Lung capacity feels like it’s tripled🤙🏽
Squat variation #3
BULGARIAN SPLIT SQUAT

The Bulgarian split squat is a fantastic variation for building single leg strength, power and stability.

How to
- Start with your foot on a box, bench or chair
- Get into that front lunge position
- Brace your core, hips and body square, chest forward
- Start the squat and lower your leg until your thigh almost touches the box, bench or chair
- Keep your front knee behind toes and make sure they're in line
- Push up through your front food back into the starting position

Benefits
- Increases single leg strength
- Improves balance
- Fantastic for quad growth
- Great functional movement
- Increases flexibility and mobility
Squat variation #3  BULGARIAN SPLIT SQUAT The Bulgarian split squat is a fantastic variation for building single leg strength, power and stability. How to - Start with your foot on a box, bench or chair - Get into that front lunge position - Brace your core, hips and body square, chest forward - Start the squat and lower your leg until your thigh almost touches the box, bench or chair - Keep your front knee behind toes and make sure they're in line - Push up through your front food back into the starting position Benefits - Increases single leg strength - Improves balance - Fantastic for quad growth - Great functional movement - Increases flexibility and mobility
Super excited for functional games December 2018!
Coming for you PLC Caloundra!! 💪🏻☀️👯‍♀️ #functionalgames #plcmovement
Super excited for functional games December 2018! Coming for you PLC Caloundra!! 💪🏻☀️👯‍♀️ #functionalgames  #plcmovement 
Time to talk about squats aka the booty builder 🍑

The squat is a fantastic compound exercise. It engages the whole body with the main muscles worked being the glutes, quads and hamstrings.

How to
- Start with setting yourself up under the bar with your grip a little wider than shoulder width
- Feet will be shoulder width also
- Take a deep breath in and brace your core
- Keep your butt back and chest forward as you start the squat
- Make sure knees are tracking with toes
- Break parallel
- Push through you heels as you come back up

Benefits
- Works a wide range of muscles
- Builds strong legs and glutes
- Builds a strong core
- Massive calorie burning exercise

So go and get that booty 🍑
Time to talk about squats aka the booty builder 🍑 The squat is a fantastic compound exercise. It engages the whole body with the main muscles worked being the glutes, quads and hamstrings. How to - Start with setting yourself up under the bar with your grip a little wider than shoulder width - Feet will be shoulder width also - Take a deep breath in and brace your core - Keep your butt back and chest forward as you start the squat - Make sure knees are tracking with toes - Break parallel - Push through you heels as you come back up Benefits - Works a wide range of muscles - Builds strong legs and glutes - Builds a strong core - Massive calorie burning exercise So go and get that booty 🍑
Massive shoutout to this girl! @makeupbyrizzele for coming back after being sick and smashing two pbs! New Pb on bench press and in the deadlift!!
Massive shoutout to this girl! @makeupbyrizzele for coming back after being sick and smashing two pbs! New Pb on bench press and in the deadlift!!
Welldone to everyone who participated in the awesome Ronaldo session on this rainy morning @plc_somertonpark
Welldone to everyone who participated in the awesome Ronaldo session on this rainy morning @plc_somertonpark
Benchpress variation #4
The dumbbell press

The dumbbell press is a fantastic way to isolate the pecs and a good way to find any weaknesses per pec.

How to
- Set up on a flat bench
- Set the dumbbells on your knees
- As you lay down onto the bench kick your knees up and put the dumbbells over your chest
- Press the dumbbells together over your chest and squeeze
- Bring the dumbbells back to the starting position and go again

Benefits
- Helps to show weaknesses
- Helps develop a strong chest
- Allows for better isolation of the pec
- Helps with the supporting muscles
Benchpress variation #4  The dumbbell press The dumbbell press is a fantastic way to isolate the pecs and a good way to find any weaknesses per pec. How to - Set up on a flat bench - Set the dumbbells on your knees - As you lay down onto the bench kick your knees up and put the dumbbells over your chest - Press the dumbbells together over your chest and squeeze - Bring the dumbbells back to the starting position and go again Benefits - Helps to show weaknesses - Helps develop a strong chest - Allows for better isolation of the pec - Helps with the supporting muscles
Starting my business page today 🙌 Business Cards on the waaaay. And from today I will be posting more content of my personal workouts and what you can expect in my upcoming bootcamps 😁💪 DM me if you want to train with me 😊
#lifestyle #ptlife #personaltrainer #healthylifestyle #health #fitness #trainer #strength #training #control #jump #happy #transformation #grey #plcmovement #progress #goals #starttoday
'smile for the camera'
'smile for the camera'
This excited for breakfast 💁‍♀️💁‍♀️ @plc_toowoomba @emmamareexx #fitness #plcmovement
This excited for breakfast 💁‍♀️💁‍♀️ @plc_toowoomba @emmamareexx #fitness  #plcmovement 
Instead of seeing exercise as a chore, I saw it as a way to look after myself and a gate away to thrive both physically and mentally 💪🏽⚡️ .
#fitness #love #gym #beautiful #fit #instagood #workout #style #summer #fashion #photooftheday #selfie #beauty #motivation #healthy #picoftheday #like4like #bodybuilding #fitfam #happy #model #instadaily #art #health #fitnessmotivation #gymshark #rawfitspo #rawfitness #fitness #fitnessmotivation #gymshark #brisbane #plcmovement
Instead of seeing exercise as a chore, I saw it as a way to look after myself and a gate away to thrive both physically and mentally 💪🏽⚡️ . #fitness  #love  #gym  #beautiful  #fit  #instagood  #workout  #style  #summer  #fashion  #photooftheday  #selfie  #beauty  #motivation  #healthy  #picoftheday  #like4like  #bodybuilding  #fitfam  #happy  #model  #instadaily  #art  #health  #fitnessmotivation  #gymshark  #rawfitspo  #rawfitness  #fitness  #fitnessmotivation  #gymshark  #brisbane  #plcmovement 
It’s so awesome to meet a member of the #polecatz family in the wild 🐯🦁 I had so fun training with you @curvy_and_kinda_fit_ pumped that you joined #plcmovement 💪 and Dexter is the cutest!! 🐶 #plc #dashund #puppycuddles #splits #training #healthy #exercise
Check Out Those Dachie Ears!! 😍🙊
Repost Of This Absolute Cutie In His @the_plc_movement Bandana!
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If You Love Dachshunds Follow @dexthedachsie To Keep Up With His Adventures & See Plenty More Super Cute Snaps!
Check Out Those Dachie Ears!! 😍🙊 Repost Of This Absolute Cutie In His @the_plc_movement Bandana! * * If You Love Dachshunds Follow @dexthedachsie To Keep Up With His Adventures & See Plenty More Super Cute Snaps!
What an amazing day at @plc_somertonpark. We dressed in pink to support the breast cancer foundation! Absolutely incredible to see the support today @breastcancer_awareness
What an amazing day at @plc_somertonpark. We dressed in pink to support the breast cancer foundation! Absolutely incredible to see the support today @breastcancer_awareness
#plcmovement #newgym #fun #legs #training #traintogetherstaytogether #trainingcouple #plccoomera #competitor 
Thanks for the pins sesh guys plc coomera. Feeling the burn🔥
Tia Toomey workout for Today 💪🏽💪🏽 First fortnightly  body scan and down 1.8 kgs and 1.6% body fat 🔥🔥💦 •
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#plcnorthlakes #plcmovement #plc #fitnessscan #tiatoomey #workout #fitness #earlymornings
How I’m smiling? I dunno 🤷🏻‍♀️😂💪🏻 #legday #plc #plcmovement
#fitness #training #newgym #plcmovement #theplcmovement #bodyfat #bodyscan #ripped #lean #cutupruff #startingpoint 
The plc movement new gym day 2 body scan. Starting point 5.3% body fat. Let’s get it to 4%💪🏻
Make each day your Masterpiece 🙌
______________________________________________________ #fitness #motivation #gym #cardio #jumprope #skipping #legs #tannedandtoned #nike #nikepro #original #blonde #determined #sucess #fitspo #fitfam #plcmovement #plc #rest #masterpiece #shoot #photography #goals #bootyyy #happy #allsmiles #life
Back to my morning routine after a fun few days away 🖤
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#plcmovement #plcsomertonpark #nikewomen #maasaiactivewear #upperbodystrength #tricepsworkout
Here’s a cheeky picture of me and frank the dog 🐶 (not my dog sadly 😩)
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HAPPY #MONDAY Hope everyone’s ready for a big week ahead!
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Something I wanna touch on while I’m on the gram and I’ve got some of your attention is to remember that when your pushing for something in life wether that’s eating better, going to the gym, learning something new, studying, whatever it may be. YOU need to keep in mind that when you have an unproductive day or slip up that it is NOT over. You need to think of the path to where you want to be as a curvy path with sticks and shit everywhere that will 100% trip you the hell over and then you’ll need some wiggles bandaids to fix your messed up elbow. It’s not a straight clean path, you don’t just choose what you want and then have instant success, as great as that would be it’s not how it ends up! You’ll have ups and downs and slips and falls but it’s about turning around and going, you know what my morning has been unproductive as fuck, BUT the rest of my day doesn’t have to be! ✌🏼
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#fitnessbrisbane #brisbanept #mondaymotivation #stayhungry #mindset  #powerwithin #brisbaneblogger #dogsofinstagram #happytime #plcmovement #plcnorthgate #plc
Here’s a cheeky picture of me and frank the dog 🐶 (not my dog sadly 😩) — HAPPY #MONDAY  Hope everyone’s ready for a big week ahead! - Something I wanna touch on while I’m on the gram and I’ve got some of your attention is to remember that when your pushing for something in life wether that’s eating better, going to the gym, learning something new, studying, whatever it may be. YOU need to keep in mind that when you have an unproductive day or slip up that it is NOT over. You need to think of the path to where you want to be as a curvy path with sticks and shit everywhere that will 100% trip you the hell over and then you’ll need some wiggles bandaids to fix your messed up elbow. It’s not a straight clean path, you don’t just choose what you want and then have instant success, as great as that would be it’s not how it ends up! You’ll have ups and downs and slips and falls but it’s about turning around and going, you know what my morning has been unproductive as fuck, BUT the rest of my day doesn’t have to be! ✌🏼 - - - - - #fitnessbrisbane  #brisbanept  #mondaymotivation  #stayhungry  #mindset  #powerwithin  #brisbaneblogger  #dogsofinstagram  #happytime  #plcmovement  #plcnorthgate  #plc 
Saturdays are for fun and sun.

Had fun at the gym this morning (okay, the cold weather meant I nearly had an asthma attack hahaha but still had a good time), yoga, then a cycle with Dan. Gotta make use of this gorgeous weather 🌞

#fitnessjourney #plc #plcmovement #yoga #bikeride #cycling #avanti #curvygirl #sunshine #goldcoast
Who is excited for Ronaldo tomorrow? 🙋‍♂️🙋‍♀️#saturday #plcmovement
Grip it like you mean it girls 👊🏻 chin ups are one of our favourite upper body conditioning exercise 💪🏻 #plcmovement #chinups #strength #teamwork #gym #muscles #exercise #fitness #conditioning #strongwomen #biceps
💥 TECHNIQUE💥 
Deadlift the right way!
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Starting position: The bar is above the feet, close to the shin bone. The shoulders are slightly in front of the bar.
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Pulling the bar close to the body requires assistance and stabilization by the latissimus dorsi. Keep the core muscles activated and the back straight.
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The deadlift can be divided into two stages. 1️⃣2️⃣
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The first stage:
1️⃣Lifting the bar to knee level. 
This is done mainly through knee extension. 
The trunk remains in a forward-leaning position.
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The second stage:
2️⃣Full extension of the hip and the knee until the body is fully straightened. .
In this video we can see a common mistake which many people are doing.
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Throughout the exercise, keep the back in a neutral position. 
In other words, even when we bend down, we will keep the same back position as when we are standing erect!
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In this position the core muscles work together with the greatest efficacy, and protect the spine‼️
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@muscleandmotion
💥 TECHNIQUE💥 Deadlift the right way! . Starting position: The bar is above the feet, close to the shin bone. The shoulders are slightly in front of the bar. . Pulling the bar close to the body requires assistance and stabilization by the latissimus dorsi. Keep the core muscles activated and the back straight. . The deadlift can be divided into two stages. 1️⃣2️⃣ . The first stage: 1️⃣Lifting the bar to knee level. This is done mainly through knee extension. The trunk remains in a forward-leaning position. . The second stage: 2️⃣Full extension of the hip and the knee until the body is fully straightened. . In this video we can see a common mistake which many people are doing. . Throughout the exercise, keep the back in a neutral position. In other words, even when we bend down, we will keep the same back position as when we are standing erect! . In this position the core muscles work together with the greatest efficacy, and protect the spine‼️ . @muscleandmotion
Check Out Dex In His Custom "PLC" Bandana!! How Cool Does He Look!! 😎👌
If You Have A Super Cool Puppa Who Is part Of Your Crew & @the_plc_movement Be Sure To Message Me For More Details & To Make An Order!
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Be Sure To Follow @dexthedachsie To Keep Up With His Everyday Adventures! 🐾
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Thank You To @lewishuckstep For Coming To Me With This Custom Bandana Design!
Check Out Dex In His Custom "PLC" Bandana!! How Cool Does He Look!! 😎👌 If You Have A Super Cool Puppa Who Is part Of Your Crew & @the_plc_movement Be Sure To Message Me For More Details & To Make An Order! * * Be Sure To Follow @dexthedachsie To Keep Up With His Everyday Adventures! 🐾 * * Thank You To @lewishuckstep For Coming To Me With This Custom Bandana Design!
Lights, Camera, Action 🙌 
Coaches going hard on those battle ropes down at PLC 💪💦 #plcmovement #somertonpark #smashinggoals #ptlife #daboys #battleropes #strength #team #teamgoals #squad #competition #coaches #gohardorgohome #keepingupwiththebeast #beastmode #goals #gym #howitsdone
We ❤️ Strength days at PLC, how many reps will you push out today? 💪🏻 #strength #plcmovement #repetition #gym #fitness #flex #muscles #endurance #teamwork #mentalstrength
Get you a training partner who pushes you to your limits
@tara.chad
Get you a training partner who pushes you to your limits @tara.chad
Them feels when you go 70kg for 13 reps and forgot to breathe on the last 3
@plc_somertonpark
@ryderwear
@nike
Them feels when you go 70kg for 13 reps and forgot to breathe on the last 3 @plc_somertonpark @ryderwear @nike
Who loves birthday burpee tuck jumps! Not me that's for damn sure
Who loves birthday burpee tuck jumps! Not me that's for damn sure
Client appreciation time!
Jake Reed the animal is another client that has joined the 100kg crew! This time its in the form on bench press! When Jake first started he was only able to manage 30kg bench press so awesome to see how far he has come! What an accomplishment!
Client appreciation time! Jake Reed the animal is another client that has joined the 100kg crew! This time its in the form on bench press! When Jake first started he was only able to manage 30kg bench press so awesome to see how far he has come! What an accomplishment!