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#smartertrainingsystems#exertionfitness#powerlifting#bodybuilding#mobilepersonaltrainer#crossfit#powerbuilding#squat#personaltrainer#bodyweighttraining#exercisescience#diseaseprevention#strengthtraining#deadlift#metaboliccapacity#exercisephysiology#flexibility#mobility#benchpress#fitness#science#conditioning

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First deadies in too long a time and not bad considering.
3x6 at 80kg in my new @beastgenetics belt.
Followed by hamstring curls, bulgarian squats and chin ups

Really need to work on tight hips going forward

#exertionfitness #powerlifting #sumodeadlift #beastgenetics #squat #bench #deadlift #chicksthatlift #smartertrainingsystems #movemoretofeelbetter #metabolicconditioning #diseaseprevention #strengthtraining #conditioning #crossfit #bodyweighttraining #weightlifting


6

When your client does her first competition and lifts numbers in all 3 lifts she has never touched before ๐Ÿ˜
Squat 87.5kg
Bench 50kg
Deadlift 100kg
Pb total (based on training PBs): 15kg at 57kg
El works part time. Is a mum to 2 kids and fits in her training no matter what.
Our 2 goals which should be everyone's goals were: to remain injury free and maintain positioning under heavier weights.
Now onto some hypertrophy training๐Ÿ˜๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช super proud of this girl!

#exertionfitness #exercise&sportscience #powerlifting #strengthtraining #diseaseprevention #squat #bench #deadlift #chicksthatlift #personaltrainer #powerbuilding #bodybuilding #smartertrainingsystems #flexibility #stability #trainsmartertomovebetter #healthpromotion


0

Squats from this week were supposed to be 3x10 @62.5kg (2.5kg up on last week) but the last week or so my errectors bilaterally have been sore which has made me lose confidence in my back so I was smart and just switched it around to 10sets of 3 at 62.5kg. I have right glute weekness and strong errectors which are causing them to take up the slack naturally so working on increasing glute strength. Good thing is whilst I squat and deadlift I have no pain so another week in the books๐Ÿ˜ƒ๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ƒ๐Ÿ’ƒ #exertionfitness #exercisephhsiology #personaltrainer #smartertrainingsystems #mobilepersonaltrainer #squat #bench #deadlift #benchpress #powerlifting #powerbuilding #bodybuilding #crossfit #bodyweighttraining #diseaseprevention #metabolicconditioning #bodyrecomposition #diabetesprevention #movemore #trainsmarter #movebetter #femalesthatlift


2

3x8 sumo at 70kg (yeh about 47%of my max๐Ÿ˜ฃ)
And who would of thought beltless looks and feels better?
1 week down 9 to go
Felt strong breaking the floor just hoping my body holds up ๐Ÿ˜

#sumodeadlift #powerlifting #exertionfitness #smartertrainingsystems #squat #benchpress #deadlifts #mobilepersonaltrainer #exercisescience #fitnessequipment #GHD #sydney #fitness #gym #mobility #crossfit #powerbuilding #shredding ##strengthtraining #diseaseprevention #diet #gymislife


3

Will be competing it seems in about 10 or 11 weeks
This weeks training has been ok:
Bench 3x8 40kg with a bit of upper body fluff (that counts)
Squat 3x10 60kg (1st video) and 2x5 50kg paused squats (2nd video) heap of accessories
Deadlifts tomorrow
Bring on some gains
#exercisescience #exercisephysiology #exertionfitness #squat #bench #deadlift #chicksthatlift #powerlifting #powerbuilding #crossfit #bodyweighttraining #mobilepersonaltrainer #exerciseequipment #GHD #dembbells #metabolicconditioning #diseaseprevention #movemore #movebetter #trainsmarter #smartertrainingsystems


4

When your clients state they aren't losing weight? "I only eat breakfast lunch and dinner" but then you start to pry and out comes "I just had a couple of this and that " and there is your answer!!! Calories add up and more often than not its these snacky calories that spill you over your daily calories without thinking it. Download a calorie/macro counting app like MyFitnesspal and track everything you eat in your day. You will surprised and it might explain why the scales aren't budging
REMEMBER
๐Ÿฉstick to a calorie "budget" for the day and dont go over
๐Ÿ‰eat enough protein and then the rest of calories from fats and carbs
๐Ÿฉconsume atleast 2 to 3 L of water per day
๐Ÿ‰chose volume over calorie density especially if you don't have a large amount of calories for the day
๐Ÿฉtrain atleast 3 times per week to get enough volume/stimulus in otherwise don't be surprised if you are not seeing results
Thanks to @EQUALUTION for the pic;) #science #food #calories #fitness #exertionfitness #macronutrients #exercisephhsiology #exercisescience #smartertrainingsystems #powerlifting #crossfit #mobility #flexibility #conditioning #metabolicconditioning #improveyourmetaboliccapacity #mobilepersonaltrainer #exerciseequipment #barbelltherapy #diseaseprevention #diet #consistencyiskey #bodybuilding #bodyweighttraining #strengthtraining #recomposition


2

Todays upper body session
3x8 40kg up 1 rep/set vs. Last week and about 6 weeks since I have recommenced benching since hurting my shoulder
Chins 6, 3, 3, 3
Seated single arm cable row 3x8
15kg bar bicep curl
BW dips 3x15
HIIT tonight
Follow a tailored training program. One that is no BS. Stop doing stupid exercises that dont even have a real name๐Ÿ˜†

Website: https://exertion-fitness.com/

#science #exercisephhsiology #exercisescience #exertionfitness #personaltrainers #mobilepersonaltrainer #powerlifting #powerbuilding #bodybuilding #consistencyiskey #smartertrainingsystems #barbelltherapy #gymequipment #femalesthatlift #metabolicconditioning #movemore #movesmarter #trainsmarter


2

๐Ÿ˜ ๐Ÿ” #ExtremeExercise
.
Fitness tips & inspiration โžก @extremeexercise
.
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Not posting regularly but training has been consistent. Last weeks squats at 62.5kg 3x6 followed by a couple sets of tempo squats, split squats, hamstring curls and DB SLDL. All about the booty. In all seriousness though if your training is consistent, if you're not increasing weight or reps or sets (volume) over time you probably wont see results. Training should be measured and volume always increased this isn't just for weight lifting but anything you want to better at.

If your training is smart, planned, somewhat challenging and calculated and not a "whatever you feel lile doing" kind of session you will see results body composition and strength wise๐Ÿ˜Š

#exertionfitness #exercisephysiology #exercisescience #sportscience #volumeoverload #squat #benchpress #deadlift #powerlifting #crossfit #hardwork #smartertrainingsystems #mobilepersonaltrainer #better #conditioning #strengthandconditioning #metaboliccapacity #improvemetaboliccapacity #nutrition #barbelltherapy #metabolicdiseaseprevention Credits: @exertionfitness


2

Not posting regularly but training has been consistent. Last weeks squats at 62.5kg 3x6 followed by a couple sets of tempo squats, split squats, hamstring curls and DB SLDL. All about the booty. In all seriousness though if your training is consistent, if you're not increasing weight or reps or sets (volume) over time you probably wont see results. Training should be measured and volume always increased this isn't just for weight lifting but anything you want to better at.

If your training is smart, planned, somewhat challenging and calculated and not a "whatever you feel lile doing" kind of session you will see results body composition and strength wise๐Ÿ˜Š

#exertionfitness #exercisephysiology #exercisescience #sportscience #volumeoverload #squat #benchpress #deadlift #powerlifting #crossfit #hardwork #smartertrainingsystems #mobilepersonaltrainer #better #conditioning #strengthandconditioning #metaboliccapacity #improvemetaboliccapacity #nutrition #barbelltherapy #metabolicdiseaseprevention


3

The fitness industry today focuses too much on weight loss. Although our body weight is important and correlates with higher morbidity and mortality (if you have higher levels of visceral fat), the American College of sport's medicine state that even those that loose nil weight but exercise regularly, significantly reduce their original risk of disease morbidity and mortality. So take home message is: focus on moving even if the scale isn't budging because you will still get good health benefits!! #exercisephysiology #diseaseprevention #ACSM #exercisescience #diabetes #metaboliccapacity #metabolicdiseaseprevention #mobiletrainer #fitness #lifestyle #flexibility #mobility #sportsmedicine #barbelltherapy #smartertrainingsystems #exerciseequipment #kettlebells #barbells #exertionfitness


0

A few weight/fat loss tips and myths:

Tips ๐Ÿ” Calories in and out. Measure them.
๐Ÿˆ When on a calorie restricted diet, try eating more volumous foods like salads and vegetables
๐ŸŸ Move more
๐Ÿ‘ Adopt a sustainable diet and exercise regime

Myths ๐Ÿฅ™Carbs dont make you fat. Calories above maintenance calories causes weight gain/fat loss stalling
๐Ÿฅ•No such thing as good or bad foods....nutrient wise yes but at the end of the day its CALORIES that matter. Nutrients etc also important
๐ŸบDiet drinks won't kill you. Science has proven you would need to consume unhumanly amounts to be detrimental

Think smarter. Don't be irrational when choosing your diet and exercise. Simple often works best and is easiest ๐Ÿ˜Ž

#exertionfitness #fitness #science #exercisephhsiology #diseaseprevention #diabetes #movemore #weightlifting #squat #benchpress #deadlift #crossfit #powerlifting #bodybuilding #fitness #lifestyle #mobility #flexibility #barbell #bartherapy #strengthtraining #conditioning #smartertrainingsystems #personaltrainer


2

Sometimes it's just you Vs. YOU! Don't worry about what other's are doing....social media creates a false representation of what people's lives are about. Just focus on being better yourself everyday๐Ÿ˜

#exertionfitness #kettlebells #equipmentsupplier #gymdesigns #strong #focus #personaltrainers #exercisescience #consistencyis๐Ÿ— #science #cantarguescience #smartertrainingsystems #powerlifting #bodybuilding #powerbuilding #weightlifting #fitness #gymmotivation


3

Making history for Exertion Fitness. First container unloaded....14tonnes of goodness๐Ÿ˜

If you own or want a home or studio/warehouse gym and need functional yet reliable equipment hit us up! -Gym equipment -Gym flooring
-Gym fit outs from start to finish (message for quotes etc)

#gym #gymequipment #fitness #gymfitouts #barbells #bumperplates #kettlebells #dumbbells #deadlift #squat #benchpress #bodybuilding #crossfit #powerlifting #flexibility #mobility #crossfitbox #wod #increasedmetaboliccapacity #diet #workhad #trainhard #smartertrainingsystems #exertionfitness #personaltrainer #exercisephhsiology


3

The statement "Abs are made in the kitchen" is very much the TRUTH peeps!

You can gym/train every day of the week but if your diet isn't tracked, isn't consistent and is a diet in a surplus....you aint getting lean.

Our tips:
๐ŸณDownlown some kind of calorie tracking app. Most popular these days is MyFitnesspal its free
๐Ÿ”Eat more volume if your metabolism doesn't allow for high calories such as big salads with low calorie dressings, large veggie roasts with lean meats
๐Ÿ‰Move more but dont over do it. Pick a training style that is sustainable... don't fall for those "8 week challenges" where you get instant results but will never maintain it!

#diet #science #metaboliccapacity #improvemetaboliccapacity #consistency #macros #exertionfitness #fitnessequipment #shredding #personaltrainer #powerlifting #powerbuilding #strengthtraining #conditioning #smartertrainingsystems #reversediet #fitness #equipment #functionalfitness #crossfit #metabolicdiseaseprevention


4

Some of our heavier hexagonal dumbbells. They go up in 2.5kg increments, all the way up to 50kg๐Ÿ’ช๐Ÿ’ช Dumbbells help you improve your strength for the squat, benchpress and deadlift through accessory movements (not to be considered as less important) such as stiff leg deadlifts, dumbbell overhead press, walking lunges and bent over single arm rows.

#exercisescience #exertionfitness #dumbbells #warehousegym #studiogym #personaltrainers #gymequipment #exertionfitness #hexagonaldumbbells #physiotherapy #rehabilitation #powerbuilder #powerlifting #bodybuilding #crossfit #fitnessequipment #sydney #movemorefeelbetter #smartertrainingsystems #strengthtraining #strong #consistencyiskey #metaboliccapacity #improvemetaboliccapacity


1

Gym destinations on holiday. If you're ever in Tulum, Mexico just hit up this man made flinstones inspired gym @tulumjunglegym. Tan and workout at the same time๐Ÿ˜Ž๐Ÿ’ช #gym #holidays #mexico #tulum #squat #benchpress #deadlifts #mobility #exertionfitness #smartertrainingsystems #gymequipment #deckyourgymout #crossfit #bodyweighttraining #improvemetaboliccapacity #morecalories #flexibility #diseaseprevention


9

Squats from earlier this week
Hi bar instead of low bar for minor back pain that should come good
Front squata
KB SLDL
Hamstring curls
All high reps lighter weight due to back pain and also no point pushing heavy weight at this stage juat aesthetics
#ptcsydney #exertionfitness #powerlifting #powerbuilding #bodyweighttraining #bodybuilding #squat #benchpress #deadlifts #smartertrainingsystems #DUP #exercisephysiology #sciencebasedapproach #consistencyiskey #mobilepersonaltrainer #personaltrainer #trainsydney#sydneypersonaltrainer #crossfit #metaboliccapacity #improvemetaboliccapacity #morecalories #flexibility #bootygains #glutes


1

Barbell therapy.
Neck veins & deadlift face ๐Ÿ˜Œ
The iron, it never lies. Its always there for you, it never changes or questions you. A 20kg bar is always 20kg.
Its always there, waiting for you at all hours.
There is no greater feeling than barbell therapy in my opinion.
The benefits of strength training on physical, mental, emotional health is so great that those who were once overweight have a more healthier weight, those who were once depressed have a more positive mental balance๐Ÿ˜

There is no better feeling.... try some barbell therapy!

#ptcsydney #exertionfitness #barbelltherapy #strengthtraining #powerlifting #powerbuilding #bodybuilding #crossfit #deadlift #sumo #smartertrainingsystems #deadliftface #smartertrainingsystems #mentalhealth #mobilepersonaltrainer #movebetter #feelbetter #strengthandconditioning #strengthtraining #neckveins #diseaseprevention #metabolicrecomposition #aerobiccapacity #metabolicdiseaseprevention


3

Always a great session @ptcsydney
Squats 3x3 77.5kg not happy with them but thats the way the cookie crumbles they still moved ok. Thought they'd feel better considering I think I consumed 10000 calories over the weekend ๐Ÿ˜ฎ

2x6 @52.5kg 4 to 1 second tempo squats (4 seconds on the descent 1 sec up) these are great for improving cardiovascular endurance, improving and maintaining squat position for heavier squats and for me they really work well for posterior chain/glute utilization
Followed by: split squats, leg extensions and single leg glute thrusters

As you can see @haidarbrah has biceps the size of my ๐Ÿ‘๐Ÿ‘๐Ÿ‘๐Ÿ’ช๐Ÿ’ช #ptcsydney #powerlifting #powerbuilding #bodybuilding #squat #bench #deadlift #strengthtraining #exertionfitness #smartertrainingsystems #mobilepersonaltrainer #exercisescience #exercisephysiology #glutes #hipstrength #metaboliccapacity #legs #chicksthatlift #diseaseprevention #strengthtrainingsydney #liftheavy #eatheavy #diabetesprevention #metabolicdiseaseprevention #movemore


2

Todays squats felt too amazing
4x6 65kg
Paused squats 2x3 55kg
Follwed by split squats, hamstring curls, hip thrusters because ๐Ÿ‘๐Ÿ‘๐Ÿ‘๐ŸŠ๐ŸŠ๐ŸŠ is life
Consistencyis what works with slow overloads each week....breaks/deloads when necessary
#powerlifting #powerbuilding #bodyweighttraining
#bodybuilding #exertionfitness #consistencyiskey #smartertrainingsystems #squats #bench #deadlifts #mobilepersonaltrainer #personaltrainer #diseaseprevention #metaboliccapacity #anaerobictraining #aerobiccapacity #sydneypersonaltrainer #chicksthatlift #bootygains


0

Last weeks deadlifts and squat on the same day not ideal but got it done.
5x1 at 100kg sumo for technique work
3x2 77.5kg squat
2x5 4to1 tempo squat (50kg)

All felt pretty damn good considering unintentionally losing 1.5kg in a week (all good gained it back already ๐Ÿ˜Ž) #exercisescience #exertionfitness #fitness #barbelltherapy #mobility #mobilepersonaltrainer #personaltrainer #slowandsteady #consistencyis๐Ÿ— #powerlifting #powerbuilding #bodybuilding #bodyweighttraining #aerobiccapacity #anaerobictraining #sumo #squat #deadlift #smartertrainingsystems #crossfit #booty #bootygains #assgains #yoga #flexibility


0

Definitely not a video pb but commercial gyms and peak hour training. Ass is all that needs to be seen @angela.tracy
5x8 52.5kg
Hip thrusters 50kg 4x10
Ham curls 3x10
Core work
Stepper 200 cal
Smashed out the above and my pre squat warm up in 1hr 15min...can't wait till I never have to do a night shift!!! #cardio #squatscardio #ass #asstograss #exertionfitness #exercisescience #exercisephysiology #smartertrainingsystems #powerlifting #powerbuilder #bodyweighttraining #bodybuilding #squat #bench #deadlift #strengthtraining #crossfit #mobilepersonaltrainer #personaltrainer #consistency #consistencyiskey #scienceisscience


1

Sumos from end of last week. 4x4 at 97.5kg. Happy with hip strength in these but not so much the upper back rounding...not sure why I was doing that so will correct that this week
After deadlifts I did some front squats, trap bar deadlifts and split squats

#exercisescience #exercisephysiology #exertionfitness #smartertrainingsystems #consistencyis๐Ÿ— #DUP #weekbyweek #sumodeadlift #squat #bench #powerbuilder #powerlifting #bodybuilding #bodyweighttraining #mobility #flexibility #mobilepersonaltrainer #personaltrainer #science #scienceisscience


1

3x6 at 95kg from a week and a bit ago. Right abductor really hated that session so deloaded a bit last week and we are good to go some more!
Working on being strong from the start and using as much hip strength as I can.

#exertionfitness #powerbuilder #powerlifting #bodybuilding #hipstrength #smartertrainingsystems #personaltrainer #mobilepersonaltrainer #metaboliccapacity #stronger #fitter #squat #bench #deadlift #sumodeadlift #crossfit #strengthtraining #consistencyiskey #exercisescience #science


1

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