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Five Ways to Fight Meal Fatigue

Are you feeling tired and bored of eating the same go-to meals over and over again?â Are you finding yourself straying from your diet plan because youâ€™re craving something different?â We...

RECIPE: Baked Apples

Makes 6 INGREDIENTS 6 medium sized apples1.5 cups blueberries1.5 tsp ground cinnamonStevia to taste METHOD Pre-heat oven to 180 degrees C. Remove the core of the apples using a...

Why you crave sugar on your period… and how to beat it!

You've just embarked on a new diet + training regime & things are going well. You're doing your meal prep, following your plan, getting results, then suddenly, the cravings strike. Before you...

RECIPE: Birthday Mug Cake

Have your birthday cake and eat it too with this healthy, guilt-free celebratory treat! Makes 1 INGREDIENTS 1 scoop Switch Nutrition Protein Switch Vanilla2 tbs (10g) coconut flour1 tbs...

RECIPE: Choc Berry Coconut Overnight Oats

This delicious overnight oats recipe is low GI and packed full of antioxidants. Simple make the night before and grab on your way out the door in the morning! Makes 4 INGREDIENTS 1.5...

RECIPE: Roasted Winter Veggies

Serves 6 INGREDIENTS 1 red onion4 zucchini4 yellow button squash1/2 pumpkin1 medium parsnip2 eggplant2 red capsicum2 cloves garlic1 tbs chopped fresh rosemary1tbs olive oilSalt &...

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@IAMANNAFITNESS & @ANNA_MCMANAMEY

Jan 25

Prawns on the barbie and a dip in the backyard por

Prawns on the barbie and a dip in the backyard portable pool from Clark Rubber. Doesn’t get more Aussie than that mate.🐨🇦🇺 #strayaday

Jan 24

𝗧𝗶𝗽𝘀 𝗳𝗼𝗿 𝗽𝗿𝗲𝘀𝗲

𝗧𝗶𝗽𝘀 𝗳𝗼𝗿 𝗽𝗿𝗲𝘀𝗲𝗿𝘃𝗶𝗻𝗴 𝗺𝘂𝘀𝗰𝗹𝗲 𝗺𝗮𝘀𝘀 𝘄𝗵𝗶𝗹𝗲 𝗱𝗶𝗲𝘁𝗶𝗻𝗴 💪⁠
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𝘼𝙫𝙤𝙞𝙙 𝙘𝙧𝙖𝙨𝙝 𝙙𝙞𝙚𝙩𝙞𝙣𝙜⁠
⁠Fat loss should not be rushed. Make smaller, conservative changes to the diet & aim to lose no more than 300g-1kg fat pwk (the leaner you are the slower the rate of loss). This ensures muscle loss is minimised & reduces many of the negative metabolic adaptions of dieting. 𝙀𝙖𝙩 𝙖𝙙𝙚𝙦𝙪𝙖𝙩𝙚 𝙥𝙧𝙤𝙩𝙚𝙞𝙣⁠
⁠Protein is the body’s key macronutrient for muscle building & repair. Without adequate intake, the body cannot repair itself after training or grow new muscle. Aim for an intake between 1.6-2.2g/kg/day & potentially up to 3g/kg/day for short periods if you are an experienced athlete.
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𝙎𝙥𝙧𝙚𝙖𝙙 𝙥𝙧𝙤𝙩𝙚𝙞𝙣 𝙞𝙣𝙩𝙖𝙠𝙚 𝙚𝙫𝙚𝙣𝙡𝙮 𝙩𝙝𝙧𝙤𝙪𝙜𝙝𝙤𝙪𝙩 𝙩𝙝𝙚 𝙙𝙖𝙮⁠
⁠Doses of 20-40g of protein trigger muscle protein synthesis which is important while dieting to reduce muscle loss. Triggering muscle protein synthesis every 3-4 hours can help improve overall muscle growth & may be more effective than consuming large amounts of protein less regularly. ⁠ 𝘿𝙤𝙣’𝙩 𝙘𝙪𝙩 𝙛𝙖𝙩𝙨 𝙩𝙤𝙤 𝙡𝙤𝙬
The body uses fatty acids to make cholesterol, which is eventually converted to testosterone. If fat intake is too low, there won't be enough fatty acids available for optimal testosterone production, increasing muscle loss & slowing metabolism. 𝙍𝙚𝙛𝙪𝙚𝙡 𝙥𝙤𝙨𝙩 𝙬𝙤𝙧𝙠𝙤𝙪𝙩⁠
⁠Adequate refuelling after training is crucial for muscle recovery, growth & performance, especially during periods of restricted calorie intake. Aim to consume a mixed protein/carbohydrate meal/shake as close to the completion of your session as possible (within 2hrs) to maximise muscle repair, growth & glycogen replenishment.⁠
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𝙆𝙚𝙚𝙥 𝙩𝙧𝙖𝙞𝙣𝙞𝙣𝙜 𝙝𝙖𝙧𝙙⁠
⁠Energy levels & motivation won’t always be high during a cut, but you should aim to give every weights workout 100% effort. Weights training signals muscle growth & reduces the signal to breakdown muscle tissue for energy. When combined with high protein intake this results in greater muscle retention & even new muscle growth for new trainees. Outfit // @ryderwear Camo
10% off: ANNAM10

Jan 24

SUNDAY MORNING STARTER 🙌☕️ @switch_nutritio

Jan 22

If you’re tired of “starting over” on Monday

If you’re tired of “starting over” on Mondays, you need to keep the momentum going Saturdays and Sundays. While it’s great to unwind and enjoy time with your friends and family, remember to keep your goals in mind.⠀ A simple trick when faced with temptation is to ask yourself:⠀ “How will this decision make me feel tomorrow? Which choice will I be proud of come Monday?”⠀ Take a second to consider your choices and you’ll quickly find the answer you need. #makeithappen 🛍Shop this look: @ryderwear @ryderwearwomen // 10% off: ANNAM10 ~ Link in bio☝️

Jan 21

5️⃣ 𝗧𝗛𝗜𝗡𝗚𝗦 𝗬𝗢𝗨 𝗡

5️⃣ 𝗧𝗛𝗜𝗡𝗚𝗦 𝗬𝗢𝗨 𝗡𝗘𝗘𝗗 𝗧𝗢 𝗞𝗡𝗢𝗪 𝗔𝗕𝗢𝗨𝗧 𝗕𝗢𝗗𝗬 𝗙𝗔𝗧 % 👇⁠
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𝙏𝙝𝙚 𝙥𝙚𝙧𝙛𝙚𝙘𝙩 𝘽𝙁% 𝙙𝙤𝙚𝙨𝙣’𝙩 𝙚𝙭𝙞𝙨𝙩 ⁠
While ranges can provide helpful guides to work with, the ideal BF% for one person may not be ideal for another.⁠ Instead of aiming for an arbitrary number, focus more on how your body looks, feels & functions. Eg, if you’re a female at 12% BF with no menstrual cycle, then this likely isn’t the best place to be for long term health & quality of life.
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𝙋𝙚𝙤𝙥𝙡𝙚 𝙬𝙞𝙩𝙝 𝙩𝙝𝙚 𝙨𝙖𝙢𝙚 𝘽𝙁% 𝙬𝙤𝙣’𝙩 𝙖𝙡𝙬𝙖𝙮𝙨 𝙝𝙖𝙫𝙚 𝙩𝙝𝙚 𝙨𝙖𝙢𝙚 𝙗𝙤𝙙𝙮 𝙨𝙝𝙖𝙥𝙚 ⁠
The distribution of fat around the body is different for everyone & is largely dictated by hormones & genetics. Some women for example carry more fat around their hips & thighs & less on their abs, while others may have the opposite. Hormones, genetics, fluid retention & lean mass will all influence physical appearance & body shape.⁠
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𝘼𝙜𝙚 𝙞𝙣𝙛𝙡𝙪𝙚𝙣𝙘𝙚𝙨 𝘽𝙁% 𝙧𝙚𝙖𝙙𝙞𝙣𝙜𝙨
The majority of BF measurement calculations will reflect higher body fat levels as someone ages. Eg, a 23yr old & a 52yr old may have the same subcutaneous body fat measurement (fat under the skin) but the 23yr old may receive a reading of 15% & the 52yr old 20%. As we age, fat around the organs (visceral) & within muscle (intramuscular) increase & most formulas take this into account.⁠
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𝘽𝙁% 𝙙𝙞𝙛𝙛𝙚𝙧𝙨 𝙗𝙚𝙩𝙬𝙚𝙚𝙣 𝙢𝙖𝙡𝙚𝙨 & 𝙛𝙚𝙢𝙖𝙡𝙚𝙨 ⁠
Hormones, again, largely influence BF levels in males & females. This also means that what constitutes a "healthy" BF range for each gender is different. Eg, a female at 25% is considered in the ‘general population/acceptable range’ while a male with 25% BF is considered closer to the ‘obese’ ranges. 𝘽𝙁% 𝙞𝙨 𝙣𝙤𝙩 𝙥𝙚𝙧𝙢𝙖𝙣𝙚𝙣𝙩
Your body will only remain as lean/not lean as you choose to be.⁠ Not everyone has the same genetics, motivation & drive year-round, so it’s naive to assume your BF% will not fluctuate. Every “stage” will have a time & place, it’s up to you to decide how long you can stay there.⁠ 📸 @snipershotsphotography
💋 @derossartistry
👌🏾 @protanaustraliaofficial1 / @andylidonni

Jan 20

PSA🚨YOU DO NOT NEED TO AVOID CARBOHYDRATES FORE

PSA🚨YOU DO NOT NEED TO AVOID CARBOHYDRATES FOREVER Here’s why: 🦋THYROID HEALTH
Your thyroid loves carbs! Triiodothyronine (T3) is the most active thyroid hormone & is very sensitive to calorie & carb intake. When calories & carbs are too low, T3 levels drop, & another hormone, reverse T3 (rT3), increases (rT3 blocks the actions of T3). This results in weight gain, fatigue, poor concentration & depression. 🤯CORTISOL REGULATION
Training regularly & not eating enough carbs lowers testosterone & increases stress hormone cortisol. This combo is a guaranteed recipe for muscle loss & fat gain! 🚺WOMEN’S HORMONES
Ever lost your period to a strict diet? This is called Hypothalamic Amenorrhea. Too few calories or too little carbs can switch off the signalling of the hypothalamus to the ovaries. This is the brain’s way of avoiding pregnancy when there is not enough food to make a baby. Evidence suggests that ovulation can be switched back on within 6 months by consuming an average of 2500 calories daily including 200g carbs from starchy sources. 😴SLEEP
Carbs are a rich source of tryptophan which is an amino acid the body uses to make sleep hormones serotonin & melatonin. Chronic sleep deprivation (<7hrs per night) increases weight gain, muscle loss & drastically reduces performance. 💩GUT HEALTH
Whole, minimally processed carbs provide dietary fiber, which feeds your good gut bacteria & keeps bowel movements healthy & regular. Low carb diets have been linked to constipation, slowed gut motility & microbiome imbalance. 😁 MOOD
Carbs are essential to the production of the hormone serotonin, which elevates mood, controls appetite & acts like a natural tranquilliser. 💪MUSCLE GROWTH
Not eating enough carbs depletes muscle glycogen stores & increases muscle breakdown, even when protein intake is adequate. Energy output, recovery and performance also drops meaning less muscle gain. While some degree of TEMPORARY carb restriction is necessary under certain circumstances (eg. fat loss, comp prep, gut healing, insulin resistance) it is not a dieting practice that should be followed year-round. COACHING👉 www.iamanna.com.au Outfit: @ryderwear 🖤 10% off: ANNAM10

Jan 19

Train hard, recover harder 💪 My @flexgun.therap

Train hard, recover harder 💪 My @flexgun.therapy Mini gun has been getting a helluva workout this week. I’ve been training like a demon lately making the most of this #growthseason and the DOMS have been REAL.😂😭🔥⠀
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Staying on top of my recovery outside of my sessions is essential for progress & helping me remain injury free. You guys know I’m a BIG believer in regular deep tissue massage, and this allows me to do it daily, on-the-go!⠀
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The #FlexgunMini is a percussive therapy device that increases blood flow and releases tension within the muscle which reduces muscle soreness and speeds recovery - perfect if you’re training regularly and don’t have time for aches & pains (who does?!)💁🏼‍♀️⠀
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What sets the Flexgun Mini apart from other massage guns?⠀
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🎒Compact to fit easily in your gym bag (smaller than an iPhone 10).⠀
⚖️ Lightweight & easy to hold.⠀
⚡️ Super powerful.⠀
🤫 Very quiet.⠀
🔋5hr battery life on highest setting.⠀
💆🏼‍♀️ 4 head attachments to tailor your treatment.⠀
🧭 4 speed control for your choice of pressure.⠀
✍🏼 Designed by a physiotherapist.⠀
🇦🇺 Australian made & owned.⠀
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And of course, I have you guys covered with a discount code.😉⠀
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ANNA10 will get you 10% off your order at www.flexgun.com.au 👌⠀
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Direct link in bio!☝️⠀
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#flexguntherapy #flexgunmini

Jan 18

HIGH CARB / REFEED DAYS 🍔 A common question I’m asked is whether you should take your refeed on a training day or rest day?🤔 Answer: both will work, but there will be differences in how your body responds. 😴 𝙏𝙖𝙠𝙞𝙣𝙜 𝙮𝙤𝙪𝙧 𝙧𝙚𝙛𝙚𝙚𝙙 𝙤𝙣 𝙖 𝙧𝙚𝙨𝙩 𝙙𝙖𝙮
This will allow the extra carbs to be stored in the muscles as glycogen to fuel your workouts ahead for the week. This will result in a “fuller” feeling in the muscle bellies, & your weight will likely spike in the days immediately after. This should NOT be confused as fat gain; it is simply increased water retention from the additional glycogen in your system. You will find the weight will slowly drop back down as these glycogen stores are depleted throughout the training week. While some people find this a little challenging to deal with, others prefer the mental & physical break. You may even find you feel & perform better the day AFTER a refeed, compared to the day of. 🏋🏼‍♀️ 𝙏𝙖𝙠𝙞𝙣𝙜 𝙮𝙤𝙪𝙧 𝙧𝙚𝙛𝙚𝙚𝙙 𝙤𝙣 𝙖 𝙩𝙧𝙖𝙞𝙣𝙞𝙣𝙜 𝙙𝙖𝙮
This will result in the carbs being used immediately as energy to fuel that workout, rather than being stored. This will result in a more consistent feeling throughout the week, & a smaller (if any) weight spike in the days following your high carb day. Personally, I choose to take my high carb day on a rest day, the day BEFORE my biggest training session for the week, but I have plenty of clients who prefer taking theirs on the same day as their biggest session. I suggest trying both ways to see what you prefer. COACHING👉 @iamannafitness www.iamanna.com.au #makeithappen

Jan 17

Programming for males vs females... what’s the d

Programming for males vs females... what’s the difference?🚹🚺 Generally speaking, women should apply the very same core training principles as men: applying progressive overload, using a variety of exercises to achieve structural balance with emphasis on the major compound lifts, and doing so with perfect form. Train HARD, do it consistently, and your body will change.🦋 And no, training the same as a man won’t make you look like one... but that’s a whole other topic.😅
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However, if you are a female really wanting to maximise your results in the gym, there are some subtle differences to consider:👇🏼⠀
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⏫MORE VOLUME⠀
Women can handle more reps and sets per workout. This is because females are typically weaker than men and cannot recruit and stimulate their muscles as efficiently, so will benefit from performing more total volume in a training session🏋🏼‍♀️⠀
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⏬LESS REST⠀
Women require shorter rest periods. Because females are weaker and carry less muscle mass, they don’t tax their muscular and nervous systems to the same extent as men. Women can also burn fatty acids more efficiently. This means they can train with short rest breaks without sacrificing muscle tissue and training load, while burning more fat for fuel🔥⠀
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⏫HIGHER FREQUENCY⠀
Unless they are very strong or advanced trainees, women will do best training more frequently, hitting each body part at least 2-3 times per week. #errydayisbootyday 😂⠀
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🔀EXERCISE SELECTION⠀
Men and women generally differ in body parts they want to improve. In my experience, women prefer to sculpt a rounder booty, shapely legs, a strong back and capped shoulders rather than highly developed traps and pecs, so your programming will want to focus on exercises that target those areas🎯⠀
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Lost on where to start or want to take your training to the next level?⠀
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I GOT YOU.🤘🏼⠀
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Be coached 1-1 by me ONLINE👩🏼‍💻 or FACE TO FACE📍 @spartansgymandfitness / @prorawgym
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Level Up your workouts + learn how to stay consistent, achieve your goals & create unshakable confidence!✨⁠⠀
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Apply now through link in bio.👆#makeithappen Outfit // @ryderwear Wild🐾 + FlyLyte trainers 👟 10% off: ANNAM10

Jan 17

My top 5 supplements for fat loss [HINT: fat burne

My top 5 supplements for fat loss [HINT: fat burners aren’t one of them]👇 The physiology of fat loss is highly nutrient dependent. In order for fat loss to occur, you must be in a calorie deficit, which unfortunately increases the chance of nutrient deficiencies - even if you're following the most well-planned, nutritious diet.⁠
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The goal of an effective supplementation plan then is to prevent nutrient deficiencies and assist the body in the very physiological processes that drive fat loss.⁠
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🥗 𝗠𝘂𝗹𝘁𝗶𝘃𝗶𝘁𝗮𝗺𝗶𝗻⁠
A high quality multivitamin will contain many of the nutrients needed for fat loss to occur, such as Vitamins A, C, D, E, K, & B Vitamins. In a calorie deficit, it is extremely difficult to get all of your nutrients from food. Furthermore, modern farming practices and use of pesticides has significantly lowered nutritional quality.
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🏋🏼‍♀️ 𝗠𝗮𝗴𝗻𝗲𝘀𝗶𝘂𝗺⁠
Magnesium is involved in more than 300 processes in the body. Any time we need ATP (energy), we need magnesium & exercise increases magnesium demands by 20%. Magnesium supplementation acts as a sedative, reducing blood pressure, boosting muscle recovery, carb tolerance/metabolism and insulin sensitivity.⁠
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🐟 𝗢𝗺𝗲𝗴𝗮-𝟯 𝗙𝗶𝘀𝗵 𝗢𝗶𝗹𝘀⁠
High quality fish oil supplements contain essential fatty acids EPA and DHA which enhance fat burning for energy, improve insulin sensitivity, boost metabolism, and lower inflammation. ⁠
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🍴 𝗗𝗶𝗴𝗲𝘀𝘁𝗶𝘃𝗲 𝗘𝗻𝘇𝘆𝗺𝗲𝘀 & 𝗣𝗿𝗼𝗯𝗶𝗼𝘁𝗶𝗰𝘀⁠
Poor gut health can significantly affect energy levels, mood, general health and body composition. Supplementing with high quality digestive enzymes and probiotics can enhance absorption of vitamins, minerals and protein, boost production of neurotransmitters affecting mood, cognition and motivation, reduce inflammation, and enhance detoxification which supports healthy fat loss.⁠
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☀️ 𝗩𝗶𝘁𝗮𝗺𝗶𝗻 𝗗⁠
More than 50% of the population is Vitamin D deficient! A plethora of research has shown that achieving healthy Vit D levels is one of the easiest ways to prevent disease, boost mood, optimise body composition and reduce injury/illness.⁠
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1-1 Coaching:
@iamannafitness
www.iamanna.com.au

Jan 15

The most disgusting way to train Quads: BLOOD FLOW

The most disgusting way to train Quads: BLOOD FLOW RESTRICTION TRAINING 💉😖⠀
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The goal of BFR training is to trap as much blood into the working muscle group as possible. This is achieved by wrapping the bands tightly at the topmost portion of your arms/legs, which still allows blood to enter the area via the arteries, but stops it from leaving intravenously, causing a pooling effect.⠀
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This does several things:⠀
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✅You get the craziest, skin-splitting pumps in all the land. This causes cellular swelling which “shocks” the muscle into new growth. Bigger pumps also increase vascularity over time.⠀
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✅It burns like hell. Your muscles quickly become deprived of oxygen and can’t get rid of accumulating waste materials which creates a lot of metabolic stress - a major mechanism of muscle growth.⠀
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✅It allows you to quickly tap into your fast-twitch muscle fibres, which have the biggest growth potential. Your oxygen-dependent slow-twitch fibres are fatigued much faster, leaving the fast-twitch fibres to take over. This is typically only achieved lifting very heavy weights explosively, but with BFR you can use lighter loads to build muscle making it great for joint health, recovery, rehab, & effective when working with limited weight during lockdown.😉
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How to do it:⠀
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1️⃣ Secure the bands at the topmost portion of your thighs or arms. You want them tight - about 7/10 pressure for legs, 9/10 for arms.⠀
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2️⃣ Choose a light weight, around 20-30% of your max.⠀
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3️⃣ Perform 30 reps to pre-fatigue the muscle for the work ahead. The burn will kick in around the 20 rep mark. Use a 2020 tempo (2s to lift, 2s to lower, no rest at top or bottom).⠀
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4️⃣ Rest 10s, then perform another 15 reps at the same weight. Rest another 10s, perform 15 more reps. Rest 10s once more and perform a final 15 reps. (30/15/15/15)
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These sets BURN something fierce 🔥 & really are a game of who can tolerate the most amount of pain.⠀
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If you’re just starting out, try 1 BFR set as a finisher on any isolation or machine-based exercise like leg extensions, leg curls, leg press or hack squat. For upper body, try bicep curls, tricep extensions, chest flies or lat raises.

Jan 14

Have you fallen off the wagon over the holidays?🍕🍻🍫 Here are 5 steps you can take right 𝙉𝙊𝙒 to get back on track:
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1️⃣𝗣𝗟𝗔𝗡 & 𝗣𝗥𝗘𝗣 𝗬𝗢𝗨𝗥 𝗠𝗘𝗔𝗟𝗦 𝗔𝗛𝗘𝗔𝗗⁠⠀
This is without doubt the most IMPORTANT factor when successfully keeping to a healthy eating plan. Prepping your meals for the week ahead might seem like a hassle, but trust me - it works! Not only will it save you time and money by eliminating incidental takeout, but it will set your intention as well as increase your chance of making better food choices when you're busy, tired, hungry, or all of the above.⁠⠀
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2️⃣𝗖𝗟𝗘𝗔𝗡 𝗢𝗨𝗧 𝗬𝗢𝗨𝗥 𝗞𝗜𝗧𝗖𝗛𝗘𝗡⁠⠀
Set yourself up in an environment that is conductive to your health and fitness goals and supports success. Remove trigger foods from your pantry and replace them with healthy, nourishing foods that make you feel good.⁠⠀
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3️⃣𝗦𝗘𝗧 𝗔 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘⁠⠀
Humans thrive on structure, so set yourself a daily routine. Eat at set times. Train at set times. Work at set times. Relax at set times. When you know what is coming and when it will help you stay more productive and on plan with your nutrition and training.⁠⠀
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4️⃣𝗦𝗘𝗧 𝗡𝗘𝗪 𝗚𝗢𝗔𝗟𝗦⁠⠀
Apart from getting control of your nutrition again and losing weight, set some new milestones at the gym, like hitting a new squat PB, performing a chin up or increasing your running pace.⁠⠀
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5️⃣𝗛𝗜𝗥𝗘 𝗔 𝗖𝗢𝗔𝗖𝗛⁠⠀
For many of us, having someone we answer to motivates us to act.⁠ A coach can remove all of the guess work, keep you on track, support you and help you reach your goals faster than you could on your own.⁠⠀
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Need proof? Check out some of the incredible transformations in my CLIENT RESULTS story highlight👆 or follow my business page @iamannafitness Hit the link in my bio to learn more about 1-1 coaching. www.iamanna.com.au
#makeithappen

Jan 14

When you’re training like a beast, there’s no

When you’re training like a beast, there’s no time for pain.💪🏼 A long overdue visit to @bayside_muscle_therapy today to work out the niggles and release tension.💆🏼‍♀️⠀ Beyond the usual stretching and foam rolling, regular Myotherapy treatments are especially important to ensure I’m recovering sufficiently, moving well and minimising risk of injury. A combination of deep tissue massage, dry needling, and other evil tools (SWIPE to see Steve’s latest toy😂🤢) helps to break up the myofascia and improve mobility so I can squat, press, thrust and deadlift more efficiently and safely under heavier loads.🏋🏼‍♀️ #hellogains A visit to Steven at @bayside_muscle_therapy every 4 weeks helps me stay pain free and on top of my game!🏋🏼‍♀️ Have you tried Myotherapy before? Tell me some of your recovery non-negotiables 💬👇

Jan 13

Paused Sumo Deadlifts with 5s eccentric - 110kg x

Paused Sumo Deadlifts with 5s eccentric - 110kg x 5. Pure evil. But effective.👌⠀
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The purpose of the pause is to help me develop a stronger bottom position and emphasise driving explosively from the floor, while the slow eccentric (lowering phase) forces me to keep tightness, placing greater demand on the lats and glutes.🍑⠀
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This is a great way to train past sticking points, which is the portion of the lift where you either feel weakest or fail under maximal loads.🏋🏼‍♀️⠀
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During my last phase, where I hit my 130kg PB, I really struggled breaking contact with the floor on the first rep. I would be fine up to about 115, but once I got to 120 and beyond, I would often need two attempts to get the darn bar off the floor.😤⠀
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Instead of continuing to add more and more load, which can be highly taxing on the CNS, we’ve used this last block to back off the weight, hone in on technique and challenge my body using less weight for an equally intense workout. Trust me, those 5 reps feel like cardio!😅⠀
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If all goes to plan, I should be able to transfer the strength developed from the paused sumos to my regular sumos in phases to come.⠀
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Watch this space... 🔥⠀
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Shout out to @r33c3yb0y / @wonfitness.1 for continuing to push and challenge me during my growth season.💪⠀
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@prorawgym

Jan 12

If you feel like you’re constantly self-sabotagi

If you feel like you’re constantly self-sabotaging your own goals, you need to ask yourself this one question: 👉 𝙒𝙝𝙖𝙩 𝙪𝙣𝙘𝙤𝙣𝙨𝙘𝙞𝙤𝙪𝙨 𝘽𝙀𝙉𝙀𝙁𝙄𝙏 𝙖𝙢 𝙄 𝙜𝙚𝙩𝙩𝙞𝙣𝙜 𝙤𝙪𝙩 𝙤𝙛 𝙩𝙝𝙞𝙨 𝙨𝙚𝙡𝙛-𝙨𝙖𝙗𝙤𝙩𝙖𝙜𝙞𝙣𝙜 𝙗𝙚𝙝𝙖𝙫𝙞𝙤𝙪𝙧? We can all relate to a time where we have consistently sabotaged an expressed goal, whether it’s failing to stick to a diet, consistently skipping workouts or cardio, not showing up for practice, over-spending your budget or not doing the necessary work or study to build your career. Logically, it makes absolutely no sense to get in our own way and make reaching our goals substantially harder, so why do we do it?🤷🏼‍♀️ It all comes down to whether the goal you are trying to reach is truly in line with your 𝗖𝗢𝗥𝗘 𝗩𝗔𝗟𝗨𝗘𝗦.🙆🏼‍♀️ 〰️ Maybe you “feel” like you need visible abs, even though it requires sacrifices you’re unwilling to make. 〰️ Maybe you “feel” like you have to compete, when really you want to take a break. 〰️ Maybe you “feel” like you need to build up your savings, but aren’t willing to cut back on expenses. 〰️ Maybe you “feel” like you need to further your education to please others, when really your passions lie elsewhere. Failing to stay focused and do the work is simply feedback from your brain telling you that your goals are not aligned with what you truly want in life. Naturally you will want to gravitate towards what is truly valuable to you at that point in time. In contrast, when you set goals that are aligned with those values, you’ll find yourself intrinsically motivated to go out and chase them. The drive is there. It just HAPPENS.💫 Rather than becoming frustrated and beating yourself up, ask yourself if the goals you’re chasing are truly yours, or someone else’s.🤔 🔎 𝗟𝗢𝗢𝗞 𝗨𝗣 @drjohndemartini 𝙑𝙖𝙡𝙪𝙚𝙨 𝘿𝙚𝙩𝙚𝙧𝙢𝙞𝙣𝙖𝙣𝙩 𝙌𝙪𝙞𝙯 - If you haven’t done this already, here’s your homework. You can thank me later.😉 #makeithappen
@iamannafitness
www.iamanna.com.au

Jan 11

120kg Reverse Banded Hack Squat @spartansgymandfit

120kg Reverse Banded Hack Squat @spartansgymandfitness 💪⠀
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Super happy with the gains I’ve made on these over this last training phase - especially on this machine, which Spartans members would know feels heavy AF due to the angle.😖⠀
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>>SWIPE>> for last three weeks’ progress.⏩⠀
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Video 1: Week 3 - 120kg x 8⠀
Video 2: Week 2 - 115kg x 8⠀
Video 3: Week 1 - 95kg x 10⠀
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Amazing how quickly the body can adapt week to week when you train hard, eat your carbs and get quality sleep.😜⠀
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Operation: “Quads-so-big-pants-quiver-in-their-wake” is in full effect!💪 #letsgo #growthseason #wbff2021

Jan 10

What to do when your friends & family 𝗱𝗼𝗻

What to do when your friends & family 𝗱𝗼𝗻'𝘁 𝘀𝘂𝗽𝗽𝗼𝗿𝘁 𝘆𝗼𝘂𝗿 𝗴𝗼𝗮𝗹𝘀👇⁠⠀
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⠀⠀⠀⠀⠀⠀⠀⁠⠀
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When I was first starting out in my fitness journey, by far the biggest, most testing challenge I faced was the negative behaviour & lack of support from others who didn't "get" my goals.😕⠀
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People who I thought were my friends were surprisingly the least supportive:⁠⠀
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"𝘌𝘸 𝘩𝘰𝘸 𝘤𝘰𝘶𝘭𝘥 𝘺𝘰𝘶 𝘦𝘢𝘵 𝘵𝘩𝘢𝘵?!"⁠⠀
"𝘞𝘦 𝘸𝘰𝘶𝘭𝘥 𝘩𝘢𝘷𝘦 𝘪𝘯𝘷𝘪𝘵𝘦𝘥 𝘺𝘰𝘶 𝘣𝘶𝘵 𝘺𝘰𝘶'𝘳𝘦 𝘰𝘯 𝘢 𝘥𝘪𝘦𝘵."⁠⠀
"𝘞𝘩𝘺 𝘸𝘰𝘶𝘭𝘥 𝘺𝘰𝘶 𝘸𝘢𝘯𝘵 𝘵𝘰 𝘭𝘰𝘰𝘬 𝘭𝘪𝘬𝘦 𝘵𝘩𝘢𝘵?"⁠⠀
"𝘊𝘰𝘮𝘦 𝘰𝘯, 𝘤𝘢𝘯'𝘵 𝘺𝘰𝘶 𝘵𝘢𝘬𝘦 𝘢 𝘥𝘢𝘺 𝘰𝘧𝘧?"⁠⠀
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Most of the time, these comments are not meant to be malicious...⁠ BUT it makes them feel insecure.⠀
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Seeing you chase down your goals and succeed is a painful reminder of things they themselves might be struggling with and failing to take action on.⠀
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Other times it’s simply the case that they just don't "get it" because their values in life are just... different.⁠🤷🏼‍♀️⠀
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Either way, it is NOT your responsibility to make them comfortable or help them understand.⠀
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If you’re struggling with unsupportive friends & family, here are some tips that worked for me:⠀
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✖️Accept that not everyone is going to understand your goals - and that's ok. This is your journey, not theirs. Block out the naysayers and focus on YOU. The more confident you are in your decisions, the less you will be swayed by the comments and behaviours of outsiders.⠀
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✖️Don't take it personally. Their negative behaviour is a reflection of their insecurities., not a personal attack on you.⠀
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✖️Talk about it. Help them feel valued. Tell them you are still the same person you always were, but your decision to change your body and your lifestyle is extremely important to you and you can't do it without their support.⁠⠀
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✖️Finally, take comfort in knowing that those who truly love and support you will want to see you succeed, whether they fully understand your journey or not. They'll be the ones who stick it out with you to the end.👯‍♀️⠀⁠⠀
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Did this strike a chord with you?⁠⠀
I'd love to hear your stories and tips! Share below.💬👇🏼

Jan 10

Sunday sessions @spartansgymandfitness 🏋🏼‍

Sunday sessions @spartansgymandfitness 🏋🏼‍♀️ Sticking to a diet and training plan is easy when life is convenient. When stress is low, you’re in a familiar routine, and generally things are going well, making the right choices seems almost effortless.😌⠀⠀
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But what happens when life ISN’T convenient? How do we make the right choices when we’re feeling depressed, discouraged, or under pressure?🤯⠀⠀
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Training and dieting (especially for fat loss) is almost ALWAYS uncomfortable, and when we’re stressed, we prefer to opt for the path of least resistance. But if you’re serious about achieving results, those are the moments you need to discipline yourself to make tougher choices - even when it’s the LAST thing you want to do.😓⠀⠀
You’ll never achieve the results you want without being willing to sacrifice and push through the obstacles that stand in your way.💪🏼⠀⠀
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Shout out to all of you choosing your GOALS over temptations this weekend.✌🏼

Jan 8

𝗜𝗺𝗽𝗼𝗿𝘁𝗮𝗻𝘁 𝗿𝗲𝗺𝗶𝗻𝗱𝗲𝗿 ❗️ 𝙍𝙖𝙥𝙞𝙙 𝙤𝙫𝙚𝙧𝙣𝙞𝙜𝙝𝙩 𝙬𝙚𝙞𝙜𝙝𝙩 𝙜𝙖𝙞𝙣 𝙞𝙨 𝙣𝙤𝙩 𝙛𝙖𝙩 𝙜𝙖𝙞𝙣.⠀
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There are MANY factors that will influence the scale that have nothing to do with body fat:⠀
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▪️Digestion⠀
▪️Sodium intake⠀
▪️Carbohydrate intake⠀
▪️Fluid intake⠀
▪️Sleep quality⠀
▪️Stress levels⠀
▪️Training recovery⠀
▪️NEAT⠀
▪️Hormones⠀
▪️Sickness⠀
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Among others...⠀
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Fat gain does not happen suddenly. It is a process which occurs gradually over weeks and months, not overnight. Even if you ate a big dirty “cheat meal” the night before, the majority of that weight gain is usually due to increased fluid retention from more carbohydrates, sodium, total food volume and sometimes inflammation in the gut - not body fat.⠀
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When I check in with my clients I ask for 3 (sometimes 4) points of data:⠀
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☑️ Daily weigh ins - this allows me assess their average weight for the week, not just one weigh in from a single day.⠀
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☑️ Progress photos - over time these show changes in body shape and composition which is not always reflected on the scale.⠀
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☑️ Feedback on their week - I encourage them to tell me about how they are going, their stress levels, sleep quality, digestion, mood, energy levels, training, diet compliance, etc... This helps me more accurately assess other data points.⠀
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☑️ Skin folds OR Waist circumference - this will depend if I am working with the client online or in person and serves as another data point to show changes in body composition.⠀
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The scale weight can be a anxiety trigger for many, but overtime as you learn your body’s natural fluctuations, the more you will start to view the scale weight as a data point rather than a measure of your self worth.⠀
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If you’ve been trying to make progress for a while, but just aren’t seeing results, consider getting some extra support.🙋🏼‍♀️⁠⠀
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With me in your corner, I can help you develop more effective change strategies and be better able to recognise progress markers to keep you motivated and maintain momentum to reach the finish line.🏆⁠⠀
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Work with me online👩🏼‍💻 or face-to-face👯‍♀️⁠ @spartansgymandfitness / @prorawgym
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www.iamanna.com.au 👆Link in bio.⁠

Jan 7

I’m often asked, what is my coaching style? What

I’m often asked, what is my coaching style? What diet and training protocols do I use with my clients? Do I diet my clients on keto or do I prefer high carb-low fat macro splits? How much cardio do I prescribe?⁠
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The answer 👉🏻 My coaching style and methods are whatever they need to be, that week, for that particular client.⁠
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Some weeks you need to be their woo-girl, other weeks you need to lay down a harsh reality check, while other weeks fall somewhere in the middle (most of the time they do).⁠
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Some clients can lose fat efficiently on minimal cardio and higher carbs, while others need more cardio and very low carbs to achieve results. Some clients respond well to high fat diets, while others feel and perform better on lower fats.⁠
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An athlete with competitive goals in their chosen sport is going to respond better to more precise and specialised nutrition planning, supplement protocols, and training programs, while a mum-of-3 looking to drop a few kilos may benefit from a more flexible approach.⁠
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Direct, open and honest communication is the best way to approach all coaching situations, but how you choose your words and methods will depend on the context of the clients' goals and personality.⁠
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You can have the "perfect" nutrition and training plan, but if your coach-client relationship and communication isn’t effective, neither is the plan.⁠ Check out some of my clients’ transformations in my CLIENT RESULTS story highlight👆 or follow my business page @iamannafitness
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1-1 Coaching enquiries👉 www.iamanna.com.au⁠

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