New Leaf Health And Fitness

⭐️ Client spotlight ⭐️
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First photo end of July 2020
Right photo end of February 2021

A massive congratulations to my hard working client Tony, who in the last 7 months has worked his absolute butt off and done everything I’ve asked of him. The only thing that’s changed more than his hairstyle and constantly revolving collection of dope kicks 🤣 is the changes he has made in his physique. In this short space of time, we’ve seen both his body fat levels drop substantially, and his lean muscle also increase. Importantly, through careful exercise selection and stretching we’ve also seen his posture improve too.
All this and to boot Tony is one of the most genuine, down to earth, appreciative and humble people you will ever meet, who deserves every success that comes his way. Can’t wait to see where this journey takes him next as we continue working together! 💪🏽

⭐️ Client spotlight ⭐️
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Left photo April 2020
Right photo late August 2020

A big shoutout to my client Tony, who in just under the first two months, has managed to put on 1.3kg of skeletal muscle mass, all the while reducing his body fat too 💪🏽
Tony’s work ethic is second to none, giving his all in every session, as if it were his last. His nutrition is constantly improving too. Now getting in much more protein than he used to, and reducing fat intake to bring his daily calories down, while keeping daily steps up.

Welcome to the world little Enzo James Walker 🥰 Born at 37 weeks and 5 days, on 05/05 at 2:17pm, weighing 3,155g, 345mm head circumference, 49cm length. While you may have put your mum through hell given the 24 hours 17 minutes total labour time 😬 you were well and truly worth it in the end, and couldn’t have come out more perfect. Never in my life would I have thought I could love something so instantly and as much and as I do you ❤️

With gyms having closed this week, an increasingly important focus for people now is nutrition, in relation to body composition and general health. Particularly a main focal point for many right now is that of preserving lean muscle mass 💪🏼

Now that the vast majority of people don’t have access to traditional resistance training equipment, plenty of us are worried about maintaining our muscle mass. While others who are dieting are questioning whether to continue on this path 🤔
⭐️ Here are some helpful ways to decrease lean muscle mass loss and maintain your current body composition

✅ Making sure that you’re eating at maintenance calories - One thing that can make you more vulnerable to lean muscle loss is eating in a calorie deficit. This combined with a decrease in, or no resistance training at all, can further escalate this. By eating at maintenance calories, we can slow this process, and support maintaining the current body composition. Another downside to being in a calorie deficit, especially when it has been for an extended period of time, or is a large deficit, is that it can supress the immune system. Which is of great importance to everyone currently.
✅ Staying active throughout the day - With many of us now working from home, or not working at all, ensure that you are still hitting a minimum of 10,000 steps a day.
✅ When gyms are closed, this calls for us to get more creative with workouts and available resources in terms of equipment. Some of us are fortunate and have access to dumbbells, kettlebells, or barbells and weight plates. Failing this, resistance bands, any other objects you can utilise around the home (Backpacks, buckets etc), and even bodyweight exercises are still great when there aren’t any other options. Instead of focusing so much on the weight/load, focus on other variables such as time under tension, tempo, intensity and maximising tension during the set. When heavy weights aren’t at your disposal, workouts can also be made harder through techniques such as pre-fatiguing with isometric holds, and doing holds mid set while under load, especially in the concentric (lifting) phase, or even partials once you’ve neared failure.

Client spotlight and proud PT moment! Katy and I have been working together for 11 months now, and in that time she’s dropped an incredible 10kg, all while increasing both her strength and lean muscle mass too! As they say, it’s a marathon, not a sprint. And Katy is a true testament to the fact that consistency is key, always showing up for not only her personal training sessions with me, but on her own as well. And while her journey hasn’t always been easy, no matter what challenges she has had to face, she’s always given her all in every session with a positive attitude and a smile on her face. Here’s to smashing more goals this year with you Katy! 😃💪🏽

Super proud of my client Matt Hall!!! He recently not only took out the club winner in the male category at Goodlife Helensvale for the 12 week transformation challenge, but then also went on to be selected as one of the state finalists too! Matt lost a massive 12.2kg in the 12 weeks, which was 12.62% of his body weight, and lost a total of 37.5cm total from his body. Matt never just wanted to enter this competition to lose a few kilos, he wanted to win it. And it was that competitive drive in Matt that led him to give each and every session his all, and take on board and apply any advice I had to give him. Matt couldn’t be happier with his transformation, and now loves being able to run so much faster and move with much more agility while playing his favourite sport of soccer.

Everyone has the desire to win. But only champions have the desire to prepare.

Do you get overwhelmed by the sheer amount of supplements on the market these days? Wondering which ones are tailored to your specific health and fitness goals, and exactly how they will help you personally? Looking for a store that stocks quality products and all your favourite brands? Then come see me in store at on Thursdays and Saturdays, to have a chat about your goals, and to help you pick the right supplements for you. Open from 8:00am-6:00pm weekdays, 9:00-5:00 Saturday and 10:00-4:00 Sunday.