Exertion Fitness@exertionfitness

Exercise & Sport Science
Mobile PT
EP in progress
exertion-fitness.com
Laura@exertionfitness.com

240 posts 307 followers 825 following

Exertion Fitness

Squats this week 3x6 at 50kg. Weight feeling quite light on my shoulders and feeling relatively strong. Heaviest on my back since tearing my ankle ligament so happy days. Followed by Bulgarian squats and glute thrusters.

#barbelltherapy #powerlifting #powerbuilding #crossfitbox #exertionfitness #smartertrainingsystems #squat #bench #deadlift #chicksthatlift #glutes #bootay #movemoretofeelbetter #diseaseprevention #mobiletrainer #functionaltraining #sportscience #sciencebasedtraining


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Exertion Fitness

@beljane28 using @exertionfitness airbike, kettle bells, plyo box and 20kg olympic barbell. Commercial grade equipment in the comfort of your own home. My girl making some gains 😍😍 #exerciseequipment #exertionfitness #crossfit #weightlifting #barbells #fitness #powerlifting #squat #bench #deadlift #functionalfitness #barbelltherapy #chicksthatlift


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Exertion Fitness

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


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Exertion Fitness

When your client does her first competition and lifts numbers in all 3 lifts she has never touched before 😍
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 training😍💪💪💪 super proud of this girl!

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


0

Exertion Fitness

My amazing client El hitting an easy PB squat of 82.5kg at 57kg body weight. From not being able to squat with no weight at the start of the year due to some serious hip pain....we have let that rest and focused on technique and consistency with reps (running hypertrophy cycles) and boom the heaviest squat she has ever performed with what looks like more in the tank. She works...is a mum of 2....and follows her program diligently in conjunction with perfect nutrition and mobility. Super happy El, comp in 11 days😍😍 El has proved that by executing good technique and accumulating volume through a few hypertrophy cycles prior to more strength focused cycles....strength increases whilst form is maintained.

Thanks very much to our spotters😁
Also thanks to squad gym, an amazing gym thats super clean with the best equipment!

#exertionfitness #powerlifting #squat #bench #deadlift #chicksthatlift #diseaseprevention #stronger #better #glutes #bodybuilding #powerbuilding #mobilepersonaltrainer #personaltrainer #coaching #squadgym #movemore #feelbetter #barbelltherapy


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Exertion Fitness

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 books😃💪💪💪💃💃 #exertionfitness #exercisephhsiology #personaltrainer #smartertrainingsystems #mobilepersonaltrainer #squat #bench #deadlift #benchpress #powerlifting #powerbuilding #bodybuilding #crossfit #bodyweighttraining #diseaseprevention #metabolicconditioning #bodyrecomposition #diabetesprevention #movemore #trainsmarter #movebetter #femalesthatlift


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Exertion Fitness

3x8 sumo at 70kg (yeh about 47%of my max😣)
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 😁

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


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Exertion Fitness

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


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Exertion Fitness

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
🍩stick to a calorie "budget" for the day and dont go over
🍉eat enough protein and then the rest of calories from fats and carbs
🍩consume atleast 2 to 3 L of water per day
🍉chose volume over calorie density especially if you don't have a large amount of calories for the day
🍩train 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


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Exertion Fitness

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 name😆

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

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


2

Exertion Fitness

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 wise😊

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


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