Zion Tigerr

HOW TO EAT AWAY AT YOUR WAISTLINE!

I’ve written up and will be releasing my first blog very soon on how to eat towards your goals!

Portion control strategies and common mistakes!

The impacts your diet approach can have if done poorly

And just an overall viewpoint on how to go about it so you’re not just spinning the plates and left frustrated with no results!

Stay tuned!

Have a great week! ❤️

YOUR PROBLEMS DON’T NEED BAND AIDS

When faced with an problem, do you:
A. Chuck a Band-Aid on it
Or
B. Solve the problem

Can’t hit depth - oh I’ll get lifting shoes!
Can’t setup properly for a deadlift - oh I’ll get a belt!
Can’t recover properly - oh I’ll get a massage!

Instead, let’s take 1 step back to take a giant leap forwards! You need sleep, not more pre workout, you need to be warming up, not pushing through niggles, you need to be eating enough, not settling for average workouts!

So take the thing you are struggling with most, word splurge in as much detail as you can about it onto some paper and approach someone that knows how to help you!

You do know where to start and who you need to approach, you just gotta take that first step in doing so!

So ditch the band aids, solve the problem, think long term, don’t be hesitant in taking a step back to reassess your approach and experience real results!

For any and all assistance, send myself or a message!

Have a great week! ❤️

HAVE YOU PLATEAUED OR JUST YOUR SCALE WEIGHT HAS?

So you’ve hit a plateau in your weight, you only use the scales to track it and not very often too, and you’re feeling a bit disheartened! Been there, done that

Scales are a terrible metric by themselves, I would suggest you introduce measurements and pictures!

I’ve lost 200g in weight the past 3 weeks, but I’ve lost 3cm’s off my waist so I’m on the right track!

So start measuring yourself and taking pictures on a weekly basis to get the whole picture of what’s actually happening with your body!

A lot of people say this can be “tedious” but I think running around in circles over your weight and second guessing your training and nutrition is just a smidge more tedious!

So start doing your weight, measurements and photo’s weekly, end the frustration and get a better insight if you’ve plateaued or just your scale weight has!

For more info check out Ep 69 of the podcast!

Have a great day! ❤️

ARE YOU USING SORENESS TO GAUGE YOUR SESSIONS?

If you’re still going off “oh well I’m sore so i must’ve done something right!” I’ll assume you’ve hit a plateau and suggest you change your approach!

You should start using metrics like:
Am I progressing on a week to week basis?

Did I perform this better than last week?
Can I do this workout to the intended intensity and not have it affect my next workout?

So chase actual progression rather than a feeling!

And if you’re sat there saying “oh but I like feeling sore afterwards” I think you’ll like increased strength and muscle gain/fat loss much more!

So stop chasing soreness, start chasing progression in strength and skill and watch your plateau end!

For any and all assistance message myself or

Have a great day! ❤️

HOW TO WARM UP 101

Warming up is very important for preparing the body for activity, being able to do the activity as best you can and minimise the risk of injury

It can seem tedious so we’ll make it super simple!

1. Jump on a cardio machine for up to 5 mins (treadmill, bike, rower) low intensity

2. 2+ Movement focused stretches (Dynamic stretches) and make them specific to upper or lower body (doing leg swings for pull ups won’t help all too much)

3. Technique or injury specific stretches/exercises( if you’re doing heavy barbell squats, doing bodyweight squats and holding at the bottom position could be great for preparing for the exercise/offsetting pain from a previous injury while squatting)

4. A couple warm up sets of the exercise you’re going to do, if you’re doing 60kg squats, a warm up set of 20kg and 40kg could be great to prepare for the 60kg working set

You might be thinking oh well I’m young I don’t need to stretch

You and your body will be very glad you stretched when you’re older!

Any questions DM myself or

Have a great week! ❤️

ARE YOU CONFUSED ON WHAT AND HOW TO EAT?

Because you heard from your Aunty (who apparently forged the laws of nutrition single handedly)

that certain foods instantly make you fat, and if you eat after 7pm you can kiss your summer bod goodbye

Well what if I told you that you can still eat what you want (to a degree) and not get fat!

Here’s a little guide to starting your approach!

1. Eat your protein! Essential building blocks for the body and best bang for your buck calorie wise

2. A single food group isn’t responsible for weight gain, it’s over consumption of food groups

3. Take note of how different foods make you feel and change if need be

4. “Cheat meals” are only a problem when they’re added to what you already eat, rather than subbed out for another meal

5. The most important thing is energy balance, if you want to lose or gain weight, you need to be eating less or more calories, not food (very important)

And if you’re still thinking “oh but it’s so hard” it’s harder not knowing about food and having to double guess everytime you eat something!

So again, a single food won’t make you fat, it’s overconsumption, and take note of how foods make you feel after consuming them.

Any questions or to learn more, check out ep 36 of the podcast, link in bio

Have a great week! ❤️

DO YOU HAVE A RESET BUTTON?

Do you have something in your life that allows you to completely take yourself out of all your worries, responsibilities and tasks?

And I’m not talking about a self care day/week and treat yourself boo, i’m talking about a hobby or place you enjoy so much that allows you to reset for the week/month ahead?

Even if it’s not directly related , clearing your head and de-stressing can allow you to show up in many other areas of your life to a much higher degree!

Have a great weekend! ❤️

WHY YOUR FEAR OF GETTING BULKY IS LIMITING YOU!

So you’ve signed up to the gym, looking to lose some weight and you’ve heard from someone that simply touching a dumbbell or weight will lead to the most bountiful of gains

Resulting in you being the most swole and bulky creature to have ever walked this planet

You have nothing to worry about!

Building muscle is a difficult and lengthy process even when in a growth phase, let alone a deficit!

So ditch the cardio class only approach, get yourself a coach, lift some weights!

And I’d happily bet, that after a while you would have just as many performance based goals as physique based goals!!

If you are looking to streamline your progress, feel confident in what you’re doing inside and outside of the gym!

DM myself or to get properly started working towards your goals!

Have a great week! ❤️

Last weekend I had the absolute pleasure of attending .gym Deadlift Workshop!

Hosted by

Where I pulled my first ever 150kg Deadlift!! The cherry on top was it was for a double!!

A goal I’ve been working towards since the day I entered the gym!

Such an amazing crew and space!

Learnt so much and and I can’t express how valuable it is being around and learning from people who are masters of their craft!

To answer the question:

Maxing the f**k out in a safe environment, getting hyped up by everyone and being eyed down by Will and Josh is the perfect time to give it all you’ve got!

Super f**king stoked and can’t wait to have the chance to outdo myself on August 20th!

Have a great weekend!! ❤️

HAVE YOU BEEN IN A DEFICIT TOO LONG?

Calorie deficits are a tool for fat loss rather than a way of life, meaning you should only be in them for periods at a time!

Your body is very good at adapting to what you give it, especially the same thing for very long periods

So rather than drop your deficit even further have a re feed for 2 weeks!

(A re feed is just eating at your body’s maintenance calories)

A deficit through increased activity rather than just food means you get the physical and mental effects of exercise

And you will also see much better changes in your physique, and you get to eat more food too!

You weight fluctuates a lot so scales are a good metric, just not on their own, so add in weekly cm’s and pics for a better viewpoint of what’s really going on!

If you need any help or want to streamline your fat loss goal, message myself or

Have a great day!! ❤️

PROGRESS UPDATE!

15 weeks
2 training blocks
6kg’s down
87.6kg - 81.4kg

Hit my first ever 100kg Bench Press!

Hit the Deadlift goal I’ve been chasing since the day I entered the gym!

Strength and form are the best they’ve ever been!

Keen for the next 2 training blocks and to see where I can get to!

What could you achieve if you committed to yourself for 15 weeks?

To find out and to help keep yourself accountable, swing myself or a message!

Head coach:

Have a great day! ❤️

HOW TO EAT MORE CALORIES!

Continuing on from how to eat more protein, we have total calories

First find maintenance as there’s a big difference between, oh I just need a few extra pieces of fruit, and oh I need an extra 1000 calories daily!

When it comes to time constraints, having meals that you can chip away at over the span of a shift/long drive to work is ideal!

My go to is shakes (I’ll be making my favourite shake so stay tuned!) rather than a meal you have to unpack, heat up and sit down for to eat

When it comes to the meals themselves, you don’t need to completely change how you eat, just tweak it

double an ingredient, put honey in anything and everything you can, see just how many weetbix you can eat in 1 sitting

Macro guide is in my bio to find maintenance

Log your average daily diet in an app to see where you’re at and then adjust accordingly!

If you need a hand getting a good grasp on your nutrition and eating in alignment with your goals, send myself or a message!

Have a great weekend! ❤️