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4 Week Custom Training Program

Programs are accessed on your smartphone’s web browser, so you can be anywhere in the world to take advantage of a customised program. 

The software tells you the exact reps and weight on every exercise at every workout (using a 1-rep-max calculator). There is no guesswork and no ambiguity. It truly transforms the way you look at training. All weights are based on YOUR strength level. You can have as many workouts per week as you want. You will need some weight training experience to use our programs, or if you have no weight training experience, you must be willing to find a qualified strength trainer to coach you through at least the first week of the program.

example of a program in the Recomposer Software. Each workout has the exercise, working sets, and reps specified. You simply input your weight and reps as you train.

prog

 

 

 

 

 

 

 

 

 

 

Purchase a 4 Week Program @ $129 each. 

Once I receive your payment, you will get an interview form via email. Once I have the completed interview form, you will receive login details to access your program online using the Recomposer software, with instructions on how to input your workouts, and how to warm up.

Complete Body Recomp Package

At Recomp HQ I offer a complete package with a diet, training programs, weekly body fat testing, plus 2 weekly coaching sessions at a discounted rate. 

What you get –

- diet and meal plan: written with your input, to suit your goal.

- custom 4 week training program: written in line with your goal, experience -level, and strength-level (re-written every 4 weeks).

- 2 x 1 hour coaching sessions each week. To learn how to train, get stronger on every exercise every week, how to push to failure, how to push through mental barriers to make progress.

- weekly reassessments: body fat test and diet adjustment. 

- Online Recomposer account: where you will view your program, diet, meal plan, current and goal body composition, weekly body composition results. 

- I teach you how to use the Recomposer software to input your workouts. Every workout is measured against your previous performance using the 1-rep-max calculators built into the Recomposer software.

Cost –

Only $200/week … (normally $259). Minimum commitment is 6 weeks. Payment required at the beginning of each week by cash, card or bank transfer. *There’s a one-off cost of $130 for first consult and strength test, required at the time of booking your consult. 

How to get started –

Book an initial consult to do the following:

  • Measure your body composition, set a goal body composition (body weight and body fat percentage).
  • Strength test in the gym on 3 exercises, these numbers are used to write a suitable training program. (Note there is a one-off cost of $130 for the 1hr strength test).
  • Diet written with the foods you want, according to the nutrient targets you need to be on. 
  • I ask you about your health, medical history, dietary requirements (allergies etc), previous diet and training experience, current diet, and current training if any. 

Many ‘transformation challenges’ involve a very low calorie diet that isn’t maintainable, you’re hungry all the time, and often ith a weight training program that is well below your strength capability (light weights, sets of 10-12 reps? sound familiar?), and some include cardio or HIIT that leaves you run-down, hungry all the time

Recomp diets are very specific, you are required to weigh your food so that exact adjustments can be made, based on your body composition measurements each week. Your diet is written to work with your strength training program, to create the body you want. Your training program is written according to your strength test. Regardless of how strong you are, to drop fat, tone up, you must push your body to your physical limit at every workout. We never prescribe any cardio! – it is detrimental and in our experience with clients who introduce it; it will stall or undo muscle gain and fat loss.

Read more about Recomp HQ Coaching here.

Contact me for more information or to book your initial consultation – 

Mob 0416 887 559 Email amy@recomp.com.au.

Simple but tastier ways to have protein powder

Instead of making the usual protein shake with water in a shaker try these simple things to make it taste amazing.

PROTEIN ICE CREAM: 

Looks like ice cream, tastes like ice cream, but it’s as simple as protein powder blended with water and ice cubes! Tastes SO good. Zero sugar. 100% yum. I use Bulk Nutrients protein – for whatever reason it blends really smoothly – the Matrix or WPC type in salted caramel or chocolate flavours work well.

Protein Icecream

Here’s how I do it:

Blend 1 heaped scoop (about 40g) with 400ml filtered cold water, 10-12 ice cubes. I don’t have a fancy expensive blender (just make sure yours can blend ice cubes!)

You can top it with nuts, espresso coffee (pictured top left), a sprinkle of protein powder, or crushed up rice cakes (pictured bottom left and right)

Other variations will be added below when I can be bothered to take pictures:

 

PROTEIN ICED COFFEE:

Blend protein powder, ice cubes, filtered water (as above). Pour into tall glass, then add 1 shot espresso (the real kind, not Pod coffee or instant), or a shot of cold press coffee.

protein & expresso

 

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