Well done @chrissydask for securing 🥈 in the U57kgs and going 8/9 in the @powerliftingaustralia nationals held over the weekend at the Melbourne Fitness Expo. Coached by @w.berkmanpt ⠀
@Regran_ed from @chrissydask - #BabysFirstNats
I took the platform for the 6th time over the weekend at my first nationals competition. My lifts were as follows:
Squat - 122.5 - 130 - 135x (-2.5)
Bench - 77.5 - 82.5 - 85 (+2.5)
Deadlift - 140 - 150 - 155 (+2.5)
I went 8/9 and ended the day with a 2.5kg total PB to finish with a 370kg total and 425 wilks. I placed second behind the very talented and hard working @julznannetti.
For the second comp in a row I held my emotions together despite a tough miss on my third squat. Every comp is a learning experience for me and this one was no exception.
Huge thank you to my training partners @becchambersfit, @alexhayes_lift, @_mattbartholomew and @nickcheadlefitness for the cueing, spotting, filming, the slaps, the tears, the triumphs and the constant playing of that “Open Nats C***” playlist which will be removed from Spotify effective immediately before we all go insane - you guys are the best and training wouldn’t be half of what it is without you there. To Nick and Bec for creating @paragon.sp which is literally my second home and such a supportive place to keep earning those numbers. To Pei at @pbphysio for keeping my shoulders and back schmick, I had zero niggles throughout this prep thanks to you. To everyone who came to watch me, but especially @rosalie_atie and @magsw1978 for flying up just for the day to watch Alex and I, you two are bloody legends. To @5trong for being one of my biggest inspirations in this sport and organising the entire weekend so that we could compete. And the biggest thank you of all to @w.berkmanpt for coaching me through my most important prep to date. Team Berk does indeed make the dream werk. #teamberkmakesthedreamwerk#powerlifting#powerliftingwomen#powerliftingaustralia#PBathlete#melbourne#fitnessexpo#lift#squat#bench#deadlift#sydney#strength#strengthtraining#strong#muscle#muscles#fitnessmotivation#fitness#fitfam#hurlstonepark#fitspo#inspire#fitness
When you look at your life, is it filled with I wish I did or I’m glad I tried...? Regret is one of the hardest emotions to fix because most times what has been done can not be undone. There are only a few times where a decision you have made can be amended for a different outcome. Your fitness is one that can be amended for a different outcome, not only the direction of fit but unfit. We choose everyday what to eat, what to drink and where to walk. Sure not all of us live in the city and not all of us live near a gym. But this doesn’t mean you don’t have resources to help you in your journey for better fitness. At Get Some Fitness we offer an online program that is just as comprehensive as our in-house facility ones. You get the same service and same tailored programs as if you were walking into our box(gym) everyday. Yes it is more costly but it’s like that for a reason. What we give you is worth $700+ a week, but we don’t charge you that, as so we give you a package that most trainers would easily charge more for sure. But we care about you and want your well being to be better than when you signed up. We always promise to make it fun and never be boring, we wish for you to succeed and fail when needed (that’s in order to grow). We do not treat you any differently than if you were in our facility in person and we still treat you like family. You are not a number to us, you are a person with emotions, goals and intelligence. As so we treat you as such and wish to show you that excuses are for games and this, what you’re doing is no game to us. Make that choice to better your fitness, if not with us then with someone you trust to help you, but if that doesn’t work out. Know that we are always here to help you and give you guidance on your quest. So get up and go Get Some!
Finally have a launch date for the athletic group strength training!
This is STRENGTH training period. No hopping foot to foot, agility ladder, skipping, standing on a bosu ball while you juggle kettle bells, running around BS!
Yep, this program is going to get you stronger. No frills, just hard work four days a week. Stronger = faster
Stronger = more confident
Stronger = less injuries
Stronger = healthier
Stronger = you get the point
December 1st! Put it in your calendar! We are having an open house and for those who sign up early or on that day you’ll get a 20% discount. That’s a savings of over $500.00!!! •
There are only 8 people in each group. They will run 12 weeks. And you’ll get strong. Trust me there is nothing like this in this area! •
Once we set the time of the open house we will announce it on social media! Message me for more information. #strengthcoach#strong#strengthtraining#gym#grouptraining#december1#teambuilding#noexcuses#whateverittakes#boiseidaho
1️⃣5️⃣ Days Left! Did you know 10% of all registrations are donated to the Butterfly Foundation? We are proud to support the Butterfly Foundation by helping raise awareness against negative body image and eating disorders #BE 🦋
I’m bringing sexy back!! 😂😂
#Repost @team_ecto with @get_repost
Health isn’t sexy!
I know right - sounds absolutely crazy to say this however it’s true!!
I can still remember the first time that this got told to me in an @musclenerds_health course and it made total sense - as coaches we can’t post a transformation about someone who has now improved health markers such as blood pressure, blood markers, stress recovery or even a better relationship with food.
That doesn’t seem to impress/motivate people to make a change or hire us as coaches to help them.
What does though is a transformation particularly if it’s in a quick timeframe (cause we are after quick fixes) now most of these results are done where super restrictive dieting is used (either calories or food groups) and/or high volume of training (both cardio and weights) to achieve a result which after the transformation phase is over is unsustainable and guess what they end up going backwards and sometimes even worse due to all the new psychological issues that occurred during this timeframe as they believe this is the only way to get those results again.
As coaches it’s our job to do no harm to our clients or anyone who we come in contact with in our professional career, so before we just throw someone into a transformation phase they should have all the pre-requisites ticked to know that once they get the end results, they are able
to keep them and enjoy life at the same time
Need a beginner exercise for the abdominals, core, and the posterior chain⁉️
Follow 👣 @hardgainer.academy for DAILY muscle growth tips for men
👥TAG-SAVE-SHARE with someone this will help
🕵️Did you know the reverse plank is one of the best but forgotten exercises for your core? Not only are you strengthening your posterior chain simultaneously it can also be used as a rehab exercise to improve the core and spinal stabilization. Before attempting this plank I would suggest mastering the traditional plank first. See instructions below⬇️
1️⃣Sit on the floor with your legs extended in front of you✅
2️⃣Place your palms, with fingers spread wide, on the floor slightly behind and outside your hips✅
3️⃣Press into your palms and lift your hips and torso toward the ceiling✅
4️⃣Look up to the ceiling, point your toes, and keep your arms and legs straight✅
5️⃣Keep your entire body strong and form a straight line from your head to your heels✅
6️⃣Squeeze your core and try to pull your belly button back toward your spine. Hold the position for up to 30 seconds.If your hips begin to sag or drop, lower yourself back to the floor✅
It’s better to hold the correct position for a shorter time than to go for a longer time in an incorrect position☑️
Gym Unique Knowledge Bomb - The Golden Pyramid of Fat Loss! 🔺
3️⃣ Least important
Cardio - Don’t believe the hype cardio is the least most important thing you can do to lose weight! It can be a great tool though when combined with a good diet but it is not necessary by any means to lose weight.
2️⃣ All still important
Sleep - 7-9 hours a night is perfect for if you you train on the regular, it allows your muscles to properly recover and rebuild, whilst also keeping your hunger in check.
Lifting weights - 2-5 sessions per week focusing on progressively overloading your body over a period of time, the best way for this is to focus on 1 main muscle group per day (chest, back, shoulders, legs)
1️⃣ Most important
Protein intake - consume no less then 0.7g-1g of protein per pound of your own body weight, protein is the building blocks of muscle fibres, So when your in the gym day in day out breaking muscle fibres down during training how else would you expect to rebuild your muscles back up without protein?
Calorie deficit - this is what people mean when they say you can’t out train a bad diet! Your body needs to be in a caloric deficit to lose fat simple as that, this means you are intaking a amount of calories that is not enough to keep your body going through the day without burning through some of your fat stores (stored energy).
10 days left to secure a spot in the next VIVKB 8 week challenge 🏋️♂️ Start your journey today 💪
✅ Personalised Training Programs
✅ Flexible Meal Plans
✅ Weekly Check In’s
✅ Supplement Guide
✅ 24/7 Support
You don’t have to be great to start, but you have to start to be great 🏆
Want to work with together?
DM me 📲 @vivkb @vivkbcoaching
Email me 📩 firstname.lastname@example.org
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