Complete Body Recomp Package

At Recomp HQ I am now offering a complete package of diets, programs, weekly body fat test, and 2x weekly coaching sessions. This is beyond a transformation challenge – you will transform your body intelligently and be able to maintain the results – you’ll learn you can eat more and train less to get the body you want. 

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 1hr coaching sessions per week: learn how to train, get stronger on every exercise every week, how to push to failure, and how to push through mental barriers to make genuine progress.

- weekly reassessments: body fat test and an adjustment to your diet/training program if required.

- Online Recomposer account: view your programs, diet, meal plan, weekly body composition results, goal body composition, goal strength numbers. Everything is tracked.

Cost –

Special discounted rate of $200/week … (normally $260/week). Minimum commitment is 6 weeks. 

How to get started –

Book an assessment with me at Recomp HQ to do the following:

  • measure your body composition, and set a goal body composition (lean mass, fat mass, body fat %).
  • strength test: I coach you to lift the most weight you are capable of on the bench press, squat, and deadlift (1-rep-max). I can tell you how strong you’ll need to become to reach your exact body goal, and the numbers are used to write a suitable training program. (Note there is a one-off cost of $130 for the 1hr strength test).
  • a diet is written with your input on the foods you want  and when (your individual circumstances taken into account to write all programs, i.e. health and medical history, dietary requirements, previous diet and training experiences, current diet and training if any). 

A lot of ‘transformation challenges’ involve a low calorie diet that starves you and ruins your metabolism, unnecessary supplements, a weight training program that is well below your true capability (light weights, sets of 10-12 reps?), and excessive steady state cardio or HIIT that makes you run-down, hungry ALL the time, and leads to a really bad rebound when it’s all over…

Recomp diets are specific and planned, written specifically to achieve your goal body composition – no fads, no starvation. Your Recomp training program is written specifically in line with your body goal, the purpose is to push your body to its limit at every session, with a focus on compound lifts (and never any cardio!).

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

 

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 have the experience, knowledge, qualifications and tools to help you do exactly that. I’m motivated and passionate about strength training and nutrition – ever since 2011 I have planned, recorded, and measured my own training and diet to achieve a leaner and stronger body.

I 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.

Strength relates directly to how much muscle you have, to get leaner (or, to be ‘toned’ and see more definition) you have to get stronger. Custom training programs prescribe every weight to lift on every exercise and when you input your workouts, it tells you exactly what you have to do the following week to beat those performances. I write you a new program each month to ensure your strength continues to increase and your body continues to change.

At a training session I teach you the  skills you need to achieve the expectations set out on your programs, 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.

A program will fail without correct measured nutrition. It’s important to fuel your body correctly or you simply can’t expect to change it. I write all diets with client input. No “starvation” diets or caloric-deficits. You’re given a list of exactly what foods to eat, exactly how much to eat, and how to split the total food into meals throughout your day. Every 7 I measure your body composition, and adjust the diet accordingly. My female clients drop 5% body-fat per month on average while training only 3 times a week, following a planned and measured diet that nourishes, energises and positively changes them. Note this is based on 100% compliance to the diet and training plans – the best results are achieved from consistency and commitment!

All of your diets and training programs are accessible on your Recomposer account online. Everything is planned, measured, tracked. 

If you would like to get started, please contact me to book an initial consultation.

Mobile: 0416 887 559 orEmail: amy@recomp.com.au

contact me