Programs, Diets, and Training

Do you want to build a leaner more athletic body and be the best version of yourself? Do you want a clear precise training and diet plan that specifically relates to achieving the body you want?

I will coach you how to train to your physical limit safely and consistently, to make rapid strength gains. I teach you how to achieve the program’s expectations, which are directly related to your goal body composition. I’ve been where you are – pushing outside of your comfort zone, overcoming mental blocks, I push my own body to its limits to make significant strength gains and I can help you do the same.

To get leaner or, to be ‘toned’ and have less fat, you have to get stronger to stress the body so much that it has “a reason to change”. Training programs prescribe every weight to lift on every exercise. It will tell you exactly what weight and reps you have to do each week to beat your previous performance. I write a new program every 4 weeks.

At training sessions I teach you the skills you need to achieve the expectations of the program, which are necessary to reach your body goal. I teach you how to break through mental barriers, push beyond the point where your mind says to quit, and conditioning your body to the weight. You will learn how to train on your own.

It is so important to fuel your body adequately, or it will not change. A spots nutrition diet is unlike others, it is designed to work only with a strength training program, and to achieve positive body composition changes. You get to pick the foods you want to eat, in line with the macronutrient breakdown I want to give you. You are given a list of the exact foods to eat (no variations), exactly how much to eat (you must weigh food on a kitchen scale), and a meal plan. Every 7 days, I measure your body composition, and adjust your diet according to this data, and you may request changes to foods at this time.

All diets and training programs are accessed online.  

If you would like to get started, please contact me by mobile or email below, to book an initial consultation.

Mobile: 0416 887 559


Egg-cellent Eggs

I often get asked about my diet… Questions like, How many carbs do you eat? How much protein do you eat? Do you eat the whole egg? …. I answer with: Yep I eat the whole egg, in fact 8 whole eggs everyday. A common response to this is “Oh! but they say you shouldn’t *gasp* – because of cholesterol!”…

People are terrified of cholesterol but most don’t actually know anything about it, and that it’s in fact a vital part of your body being able to function. Your body would literally die without cholesterol, it’s found in every cell membrane in your body; it’s involved in the production of hormones including vitamin D, and it’s the key to neurological function. There are thousands of processes that require cholesterol. We NEED cholesterol, and not only does the egg yolk also contain this, it also has choline, which is a fatty acid that directly impacts on the brain’s production of neurotransmitters. Basically, this is necessary for good emotional and mental health.

Google the words “egg and cholesterol” and you’ll find pages of info on the benefits of the egg, and cholesterol, and everything I’m about to write. But I wanted to say it my way, and throw in some links. So, here you go:

The egg contains healthy and necessary dietary fats, plus many micronutrients (vitamins and minerals). There are numerous well documented studies that show the eggs in fact have insignificant effects on blood cholesterol and are NOT associated with an increased cardiovascular risk. The primary causes of heart disease are actually inflammation and oxidative stress, brought on by a diet high in processed food, trans fat and/or modified fats, and sugar (specifically fructose, which in excess of 15g/day wreaks havoc on your body). Cut out all of these things instead, and keep whole free-range organic eggs in your diet (if you can manage to find these, and the label isn’t a lie!)

Feed your body the nutrients it really needs: high-quality, unprocessed whole food, instead of highly-processed stuff that claims to be food! Your body won’t have a reason to hold onto excess body fat if you are not depriving it of nutrients. Starve it of something it needs to grow and positively change, and it will do what it does best: fight back. i.e holding onto body fat and make no progress.

I specialise in custom programs and diets for you to get stronger and leaner; reaching the exact level of body fat and muscle mass you desire. This is not just for get a physique like a bodybuilder all ripped, lean and with hard abs – No! This is for anyone who genuinely wants to change their body, be better than average, and willing to work hard to get it. In fact 99% of my clients are beginners, before coming to me, they had never trained with weights in their life. But they have the work ethic, the right attitude, and the right mindset to get the work done and get absolutely OUTSTANDING results. View my testimonials page for a few examples, and watch my personal Facebook page for ongoing updates on client progress stats. – programs and diets.

Low calorie diet damage

99% of women I speak to about their current dietary practices tell me they’re on a low-carb 1200 (or less!) calorie a day diet. I don’t know where exactly this ‘magical number’ of 1200 comes from, what these women are reading or who they are listening to, and why they trust this ‘rule’ for weight-loss. This is very concerning. The most recent conversation was with a woman who had just completed an 8 week challenge that involved following a diet of just under 1000 calories a day, mostly just made up of fish, eggs, nuts, and 50g spinach. She had to exercise 5 to 6 times a week, involving cardio, boot camp, weight training. In the final week of the challenge she had to do a 12 hour training circuit of some sort. This was the most shocking dietary advice and training practices for weight loss I’ve personally encountered so far.

Restricting calories and increasing exercise doesn’t work for very long at all. You simply wind up looking a bit smaller than before, but still soft, not remotely athletic-looking, you feel run down, moody, and sleep quality is terrible. The only next move is to eat more and take a break from exercise, because you’re fed up with your lack of progress, or you get sick and everything ‘goes out the window’. At this point your weight balloons back to where it was before, or higher. And the vicious cycle continues. 

Low calorie diets RUIN your body. To name a few things, they can create hormone imbalances, impair your immune system, and damage your thyroid function, which regulates your metabolism…the list goes on. 

There is a better way to change your body composition. You can actually drop fat by eating MORE (of the right balance of essential nutrients) and doing LESS hours of training (with WEIGHTS – no cardio). Doing an average of 3 weight training sessions per week with specific targets that correspond directly to your specific body composition goal, doesn’t that make more sense? Eating a proper sports nutrition diet that gives you energy to train, keeps you satisfied, energised and dropping fat at the same time, doesn’t that sound more appealing? On top of changing your body composition, you consequently improve your health simply by eating a diet rich in essential nutrients. Most imbalances created by poor diet, can be corrected by a proper prescribed diet written by a Sports Nutritionist.

“We specialise in body recomposition: creating leaner and/or more muscular bodies, by design. We prescribe measured diets & weight training to achieve the exact level of bodyfat and muscle mass you desire. No ambiguity. No compromise. Pure body recomposition” RECOMP:HQ

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