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Good day in the office today

Weight made for @rhyme_the_rage with a nice cruisy weight cut for his appearance at @eternalmma

Rehydrated and food back in ready for business tomorrow

Credit to the young fella nailing every aspect of this weight cut.

So you’ve finished your training session, now what ?

What we do in the hour after training makes a considerable difference to our recovery and performance in subsequent sessions.

Combat sports training sessions result in a high sweat rate so it’s important we replenish the fluids we have lost as well as the electrolytes ( predominantly sodium) that we will lose in our sweat. While we don’t want to skull water straight after we train, it’s important that we rehydrate in a timely fashion.

Our post training food helps start the recovery process and also replenishes our energy stores in terms of carbohydrates. If you are planning on training again later in the day, your post training nutrition is even more important.

Want to take the guess work out of your performance and recovery ? Drop “ Fuel” in the comments section and I’ll reach out with more info

One of the biggest mistakes I see fighters make is trying to chase fatigue in their strength and conditioning because they attribute how fucked they are after a session to it being a good session or not.

While training hard is necessary we need it to be smart hard work where we are trying to focus on things like
- improving overall strength
- improving explosiveness
- building a better cardio capacity
- improving mobility and stability through our joints

Our body can only handle so much training in general so if we are chasing fatigue in our S & C sessions theirs a high chance it will negatively effect our skill based sessions and can also lead to
- getting sick more often
- increased risk of injury
- poor sleep patterns/ quality
- deregulated hormone function

If you want to start levelling up with smart S & C , comment “performance” below and I’ll reach out to book a consult

Last year I had the pleasure of helping @rhyme_the_ragewith his sports nutrition leading into his MMA debut on @eternalmma
I handled his nutrition so that he
- was fuelled correctly
- made weight safely and easily
- refuelled and rehydrated post weigh in
- fuelled correctly on fight day

Even better was seeing the bro come away with the win.

Love helping fighters level up their nutrition and weight cutting strategies and it’s nearly time for us to run it back for Rhymes next fight.

If you’re a combat athlete that wants to take the guess work out of your nutrition and S & C comment the word “performance” below and I’ll reach out.

Injuries definitely suck and I’m not sure how long this will have me on the side lines for but it doesn’t mean I still can’t make progress and be productive.

All too often I see athletes get injured and all their structure goes out the window
- diet goes to shit
- drinking alcohol frequently
- poor sleep pattern

Hopefully find out in the next few days when / if surgery is happening then I can focus on getting stuck into this recovery.

Currently taking online clients so if you want to
- improve performance
- fuel your workouts correctly
- move better
- take away the guess work

DM me the word “performance” to get started

Injuries definitely suck and I’m not sure how long this will have me on the side lines for but it doesn’t mean I still can’t make progress and be productive.

All too often I see athletes get injured and all their structure goes out the window
- diet goes to shit
- drinking alcohol frequently
- poor sleep pattern

Hopefully find out in the next few days when / if surgery is happening then I can focus on getting stuck into this recovery.

Currently taking online clients so if you want to
- improve performance
- fuel your workouts correctly
- move better
- take away the guess work

DM me the word “performance” to get started

Injuries definitely suck and I’m not sure how long this will have me on the side lines for but it doesn’t mean I still can’t make progress and be productive.

All too often I see athletes get injured and all their structure goes out the window
- diet goes to shit
- drinking alcohol frequently
- poor sleep pattern

Hopefully find out in the next few days when / if surgery is happening then I can focus on getting stuck into this recovery.

Currently taking online clients so if you want to
- improve performance
- fuel your workouts correctly
- move better
- take away the guess work

DM me the word “performance” to get started

Injuries definitely suck and I’m not sure how long this will have me on the side lines for but it doesn’t mean I still can’t make progress and be productive.

All too often I see athletes get injured and all their structure goes out the window
- diet goes to shit
- drinking alcohol frequently
- poor sleep pattern

Hopefully find out in the next few days when / if surgery is happening then I can focus on getting stuck into this recovery.

Currently taking online clients so if you want to
- improve performance
- fuel your workouts correctly
- move better
- take away the guess work

DM me the word “performance” to get started

Injuries definitely suck and I’m not sure how long this will have me on the side lines for but it doesn’t mean I still can’t make progress and be productive.

All too often I see athletes get injured and all their structure goes out the window
- diet goes to shit
- drinking alcohol frequently
- poor sleep pattern

Hopefully find out in the next few days when / if surgery is happening then I can focus on getting stuck into this recovery.

Currently taking online clients so if you want to
- improve performance
- fuel your workouts correctly
- move better
- take away the guess work

DM me the word “performance” to get started

Injuries definitely suck and I’m not sure how long this will have me on the side lines for but it doesn’t mean I still can’t make progress and be productive.

All too often I see athletes get injured and all their structure goes out the window
- diet goes to shit
- drinking alcohol frequently
- poor sleep pattern

Hopefully find out in the next few days when / if surgery is happening then I can focus on getting stuck into this recovery.

Currently taking online clients so if you want to
- improve performance
- fuel your workouts correctly
- move better
- take away the guess work

DM me the word “performance” to get started

Weigh in done💰 The Takeover is in full swing. Thank you @tim_totalphysiqueperformance making the weight cut throughout camp easy.

If we want decent results, hard work is unavoidable.

I’ve been coaching for close to two decades and with every client that’s nailed their goals the common trait is that they are prepared to work hard from the get go and this is true for adults and junior clients.

Coaches offer a framework and support for their clients it’s not their job to constantly fuel their motivation, that has got to come from internally.

Now I have seen the ability to work really hard in complete beginners and I’ve seen the complete lack of it in advanced clients.

Working hard can be done smart but it can’t be avoided

Want to put in the work and start seeing what you can accomplish, DM me the word “performance” to get started

Quick fire answers on some important topics

There is more context behind some of these topics so please feel free to drop your questions below

Will be looking to film more content like this so please feel free to comment any questions you have that you would like covered.

Are processed as bad as we think they are ? Or could they help us improve our sports performance.

For any athlete with a heavy training load the need for carbohydrates to fuel performance is going to be high, so with this being said we need a decent intake of carbs to match these demands.

One of the issues we face when getting enough carbs in is the speed with which we need to get them in and also the volume.

Processed carbohydrates often are made up of simple carbohydrates and also low fibre which results in them being easy to digest and get into our blood stream quickly.

The bulk of our carbohydrate intake should be from whole food sources but strategic use of processed food can solve some of the problems that whole foods present.

We also need to understand that there are varying degrees of processed when it comes to food.

Do you want to start fuelling performance in the smartest way possible ? DM me the word “performance” to join the team

Are processed as bad as we think they are ? Or could they help us improve our sports performance.

For any athlete with a heavy training load the need for carbohydrates to fuel performance is going to be high, so with this being said we need a decent intake of carbs to match these demands.

One of the issues we face when getting enough carbs in is the speed with which we need to get them in and also the volume.

Processed carbohydrates often are made up of simple carbohydrates and also low fibre which results in them being easy to digest and get into our blood stream quickly.

The bulk of our carbohydrate intake should be from whole food sources but strategic use of processed food can solve some of the problems that whole foods present.

We also need to understand that there are varying degrees of processed when it comes to food.

Do you want to start fuelling performance in the smartest way possible ? DM me the word “performance” to join the team

Are processed as bad as we think they are ? Or could they help us improve our sports performance.

For any athlete with a heavy training load the need for carbohydrates to fuel performance is going to be high, so with this being said we need a decent intake of carbs to match these demands.

One of the issues we face when getting enough carbs in is the speed with which we need to get them in and also the volume.

Processed carbohydrates often are made up of simple carbohydrates and also low fibre which results in them being easy to digest and get into our blood stream quickly.

The bulk of our carbohydrate intake should be from whole food sources but strategic use of processed food can solve some of the problems that whole foods present.

We also need to understand that there are varying degrees of processed when it comes to food.

Do you want to start fuelling performance in the smartest way possible ? DM me the word “performance” to join the team

Are processed as bad as we think they are ? Or could they help us improve our sports performance.

For any athlete with a heavy training load the need for carbohydrates to fuel performance is going to be high, so with this being said we need a decent intake of carbs to match these demands.

One of the issues we face when getting enough carbs in is the speed with which we need to get them in and also the volume.

Processed carbohydrates often are made up of simple carbohydrates and also low fibre which results in them being easy to digest and get into our blood stream quickly.

The bulk of our carbohydrate intake should be from whole food sources but strategic use of processed food can solve some of the problems that whole foods present.

We also need to understand that there are varying degrees of processed when it comes to food.

Do you want to start fuelling performance in the smartest way possible ? DM me the word “performance” to join the team

Are processed as bad as we think they are ? Or could they help us improve our sports performance.

For any athlete with a heavy training load the need for carbohydrates to fuel performance is going to be high, so with this being said we need a decent intake of carbs to match these demands.

One of the issues we face when getting enough carbs in is the speed with which we need to get them in and also the volume.

Processed carbohydrates often are made up of simple carbohydrates and also low fibre which results in them being easy to digest and get into our blood stream quickly.

The bulk of our carbohydrate intake should be from whole food sources but strategic use of processed food can solve some of the problems that whole foods present.

We also need to understand that there are varying degrees of processed when it comes to food.

Do you want to start fuelling performance in the smartest way possible ? DM me the word “performance” to join the team

Prime example of fancy doesn’t = good

Instagram is littered with nonsense like this claiming to be sport specific and the key to improving sports performance.

Now it’s quite easy for me to hang shit on training like this due to how ridiculous it is but what makes it a poor method ?

- very difficult to control measurable variables
- hard to progressively overload lifts
- poor choice of ways to develop base level of strength
- increased risk of injury due to selection of movements.

Unfortunately many people buy into this sort of training as it gives people the idea that fancy = good.

We need to understand that basics work and have worked for a very long time.

Develop base level of strength
Train explosive movements to utilise said strength
Build bulletproof conditioning to allow you to express strength and power.

Want to make sense of your strength and conditioning?
DM me the word “performance” to join the team

Have had the pleasure of working with athletes from @kwinanaswimmingclub since last year helping with their strength and conditioning coaching + sports nutrition.

Yesterday saw the last training week for one of those athletes Brielle Dredge who’s off to nationals this week, Brielle is the daughter of one of my long time clients @meldredgefit who she’s probably inherited her work ethic from.

Good luck to Brielle and the WA team, it’s always a pleasure working with athletes who aren’t scared of hard work

Shoutout to these two legends @xmattydeeeeeeeex and @ryan.veitch5 who went to war last weekend.

Had the pleasure of handling Ryan’s weight cut / S & C and Matty’s S & C leading into this fight.

Definitely a first for me working with two fighters who are fighting each other but both of these lads put the work in and conduct themselves professionally.

Always makes my job easier when I have clients like these two.

Want to start levelling up as a fighter and
- building massive explosive power
- fuel workouts properly
- build a solid gas tank
- make weight easily

DM me the word “performance