The Strength Aesthetic

Valentines Discount 💝

All alone valentines day?… damn bro really 😔

At least you got your bro’s. From now until the 14th of February I am doing a discount on my bro session service. 💪

What is the bro session?

It’s simple just bring in yourself and one of your mates to do a 90min personal training session. For people who haven’t worked with me previously you can bring in a mate who hasn’t worked and we’ll go through the start off session. Both participants will get a program with their session

Sound interested? Swing me a chat and we’ll get you started

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Client Review‼️

Tui had a session with me yesterday and this is what he thought of it:

“The session I had with David opened my eyes to many new things I have been missing out in my gym. He is so professional, yet tender to newcomers. So come one, come all for David one of the best sessions to date yet”

Tui has just started going to the gym quite recently and is fairly new to everything. I am looking forward to helping him develop the skills and give him the knowledge that will help him succeed in the gym and in his fitness journey.

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First client done ✅

Rakuto had his first session with me this morning and is my first official client. I took Rakuto through the squat, bench, and deadlift going over technique and doing a 3RM strength test on these lifts. Before the session Rakuto told me that his best deadlift was 80kg with bad form and this morning he did 90kg for 3 reps with good form.

This is what Rakuto told me after our session.

“Thank you so much man, it was a great experience and I learnt so many new things 💪”

Rakuto is now planning on working with me for the next few weeks and I’m excited to see what we can do with him

Want to get involved in the action? Flick me a message or head down to iron strength today and we can have a chat.

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We start tomorrow baby 🥳🥳🥳

To celebrate if you contact me today you’ll receive $20 off my start off package. 🤑

So what’s included in the start off package? 🤔

The start off package includes the following:
• 90min one-on-one session
• program
• weekly check ins

Whether you’re a beginner or experienced lifter this package can equip you with the knowledge and tools to either start or carry on your fitness journey effectively.

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As a few things are getting finalised we are getting really close to opening our services and will be giving discounts for the first 20 people who contact me.

If you’re still sitting on the fence or are a bit unsure shoot me a message and we’ll have a chat. I will also secure you a spot until a final decision is made.

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🏋️‍♂️strength training and calories🍔

Should you be in a calorie deficit or surplus when strength training? The short answer is that you can be in either. Now let’s go over the long answer

Firstly let’s briefly go over what a calorie deficit and surplus is. A calorie deficit is when your caloric intake is lower than your maintenance calories and a calorie surplus is when you’re eating more than your maintenance calories. Your maintenance calories are the calories that you burn.

🤔 So how does this effect your strength training?

In a calorie deficit you are typically going to have harder training sessions and be weaker compared to if you were eating in a surplus. This is because your body does not have as much fuel and energy, therefore, you will not be able to perform as well. In a calorie surplus however, you are supplying your body with the fuel and energy that is needed to train harder and get stronger.

Personally my strength goals will be different depending on if I’m eating in a surplus or deficit. If I’m eating in a surplus my strength goals would be to increase my strength, whereas, if I were eating in a deficit then my strength goals would be to maintain strength.

Keep in mind these are my strength goals and other factors influence these goals such as my training experience. If you are a beginner your goals may differ to mine. If you’re unsure what goals you want to set for yourself flick me a message.

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Rest Days 😴

You either love them or hate them but they are essential for hitting your goals. Your body doesn’t grow during or right after your gym session. Your body grows when you give it the rest and recovery that is needed to repair the damage that occurs during your gym session. This is why it is crucial to have proper rest and recovery and not to participate in heavy lifting (as tempting as it is) because you would be continually damaging your body and not allowing it to repair, thus not allowing yourself to grow and get stronger.

Not only will you be limiting your gains but you’re putting yourself at a higher risk of injury. Doing constant high intensity activities with inadequate recovery may cause unbeneficial damage to your muscles causing your recovery to take longer. Working at high levels of intensity constantly and not allowing yourself adequate recovery is a good recipe for an injury

So does this mean I should do nothing on my rest days?

Absolutely not! Do active recovery. Go for walks, go to the beach, or go for a light ride on a bike. It is important to keep the intensity quite low in your active recovery as you still need to allow your body to recover. Personally I find it hard to sit still and always need to he doing something active so something like a walk or a bike ride benefits me mentally. I have also found that with active recovery I can keep momentum in my fitness which helps with my motivation

If you struggle on rest days try doing some active recovery

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Happy new year 🥳

Whether you’re just about to start lifting or if you’re an expert let us set some goals for this year and smash them