Greta Razey Fitness

12 week transformation with 4 weeks off after 8 weeks.

2x 45 min sessions a week with me. A meal plan followed 70-80 percent of the time.

Showing up 100 percent of the time when booked in.

Motivation won’t help you, a supportive environment and learning good technique with the correct programme and nutrition will.

She didn’t just lose weight, she got stronger and built muscle!

Happy Friday everyone and a reminder we all start somewhere x

If you’re like me and don’t enjoy cardio here are my tips:

Have a step count weekly challenge starting at 8000 a day then every 4 weeks add 2000 steps.

Join a social group for tennis, run club, netball or bowls in your area. Phone your local ones and see what they offer.

Meet people for a coffee in a park or beach and walk and sip!

Take the stairs! Easy way to improve those steps and heart health.

If you don’t use it you lose it so move your body and look after your heart health x

12 week build and strength phase 💪🏼🎉

Congrats to my athlete training over the past 12 weeks with this amazing transformation. My client lost 9kg and gained muscle without being in a fat loss phase!!

We had a focus on strength with a lot of compound lifts and muscle gain phases with flexible dieting and the weight just dropped off as a bonus!

We also worked on lowering stress and working on work life balance 🫶

Watch this space as we take this queen onto a shred phase for the next couple of months with tailored meal plans approach and I can’t wait to see her results!

Your kiwi 🥝 bod transformation coach

Join us and create a new you through lifting, habit game changers, gaining confidence and nutrition!

🏋🏻‍♀️ Personal trainer one on one sessions Sydney CBD

📧 [email protected] for online training, gym floor and nutrition plans 💪🏼

We look forward to you joining Team GRF 🙌🏼

My team loves a good selfie! It’s all about community!

Best transformations come by showing up, training 2-3x per week with me and sticking to calories and macros. This beats any quick fix and creates habits that will change your life and mindset not a week but a lifetime. Just start and don’t give up! It’s that easy! My team are also the best people I ever worked with! So many legends that support each other that make Team GRF the best!

Team GRF over 50 and now fitting into her skinny jeans after years and they are getting baggy! She trains 2x half hours a week with me and used my online app to do workouts by herself! She watches what she eats and still enjoys a social life 💖 step goals on point and I’m so proud of her consistency 💖💖💖💖

Just got tagged in this post from Team GRF Oscar and just love seeing how far my clients have gone! Proud coach moment ❤️

Deadlift hip placement ✅

✅ The optimum position your hips should be in is where your shins are perpendicular to the ground.

❌The deadlift is not a squat. If you’re too low the barbell will hit your knees.

❌ If you’re too high up your spine will be level to the ground without your chest up. This hits more lower back.

Tips for a successful lift:

✅Take the slack out of the bar (give it a tug) before pushing and pulling up which will automatically put your bum down and chest up.

✅Make sure your shoulder blades are back and down (think armpits to pelvis).

✅Do a little jump with feet together to find your strongest stance.

✅ Arms come down either side of your hips allowing room for the knees to push against lock elbows (you will feel your glutes engage here).

✅ Remember this is a push and a pull movement so do both at the same time!

❌ Avoid any bend in the elbows as this can cause an injury to your biceps.

If you want to lift like a pro and learn the basics right message me for online or in person training! Let’s get strong, fit and reach your goals together!

📧 [email protected]
www.gretarazey.com

4 reasons your glutes 🍑 aren’t growing ✨

If your finding it hard to grow the bo**ie then here are a few reasons that could be ruining your progress:

🍑 Your not training hard enough! Progressive overload using a tailored 4-6 week programme is🔑 and not quitting!

🍑 Avoiding compound lifts like deadlifts, squats etc in the weights room and opting for more band, HIIt or cardio classes.

🍑 Your lifting technique needs critiquing. You may not be connecting to the glutes correctly.

🍑 Ignoring nutrition! You need to eat to grow ladies and eating right is gold for glute growth and sculpting your body 💖

✨✨✨✨✨
DM me a 🍑 now if you’re keen to grow your glutes and reach body and nutrition goals! I will send a link to my enquiry form now ✨

**iesquad

PROTEIN SYNTHESIS 101 🏋🏻‍♀️

If you want to grow muscle or get toned listen up and read on….

To grow muscle 💪🏼 we need to get to a state where our muscles protein synthesis exceeds muscle breakdown. We need to avoid muscle catabolism and favour anabolism! Here is how:

1. Add more protein into your diet! This will increase levels of amino acids in the blood 🩸 to trigger an increase of protein synthesis.

2. Invest in protein powder like oxywhey! I add to shakes and prouts everyday alongside a balanced diet 🥗

3. Sleep like a baby! So important as it helps repair the torn muscle tissue while you sleep! Get those 😴 in people!

4. Sufficient recovery 🧘‍♀️with 3-5 days training and take those rest days!

5. Avoid a workout if it goes over an hour ⏰Unless your doing max strength type workouts where your rest exceeds 3 mins.

6. Hydrate 💦Drink up to fill those muscles with water! You will look more toned and tighter also so let’s drink up to that!

7. Under eating ☠️ This will promote muscle catabolism so stop skipping meals and nourish your body! It can’t perform well on an empty tank.

8. Lower stress, lower cortisol levels. If you wake up exhausted each day and wake up alert during the night then look at your stress levels and ways to bring them down.

⏺Summary: Focus on number 1 and then make your way down the list!

➡️Whey protein from use code GR10 for a discount support me supporting you 😍

🍎Nutrition advice from course The Science of Nutrition! Check my bio for a special discount coaches x

Lift update 🥰

From a pic where I would rather be…. Keeping it real as Instagram can be deceiving haha 😂

Back in Sydney and reality tomorrow!

I have been living out of suitcases on holiday and now at air bnb as my flattie has Covid so I’m setting up office here just till Thursday.

Just about missed flying home as Covid negative test results came in so late we had 20 mins left and just got the flights!

I also had a massage and an old injury in my foot was massaged and been incredibly painful to walk on it since. So gym has been out for a few days.

So it’s been relaxing and gorgeous and also incredibly stressful.

The good news is I have a bed tonight finally woohoo and not long till I can go home! Got to turn negatives into positives and be always grateful for health, fitness, friends and family! I’m so grateful and thankful for mates that helped me out and let me sleep on the couch ❤️ with everything going on and supporting me!

I’m going to hit the gym tomorrow and work around my foot injury because I don’t do excuses!

Now time for health, fitness, dry January and getting back into work and the gym!

Always be grateful and always be appreciative of those that are there for you especially when you need help. Also pay attention to those that aren’t. Send out some positive vibes my flattie gets well soon 🥰

Your kiwi 🥝 transformation coach x

🥝

Bula from Fiji 🇫🇯

Don’t spend your holidays worrying about not tracking food all the time or having to workout everyday. Live your life and know you won’t lose your gains if missing training for a week.

Use a holiday to rest or use the land as your gym! Walk, run, swim, kayak or do some bodyweight if you feel up to it. I’m at the most amazing private resort I tagged for those wanting the best stay on the island with your own chef! Waking up to fresh fruit everyone and delicious food with this view is gold!

I use to run to the nearest gym on holiday and here I don’t have one so instead picked up my books I need to read finally, did some hikes and went on a kayak each day.

Take time out and stop the guilt it’s a one way track to a bad relationship with food and unnecessary stress. Enjoy yourselves and everything in moderation!

2022 I will be back in the gym and going hard on my goals! Now is time for reflection, goal setting and activities!

Your kiwi 🥝 transformation coach x