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years of reading numerous articles, books and watching videos online
about health and nutrition I became overloaded and overwhelmed by the
different 'trends', what one person would say was bad, another would say
wasn't, how did I know what a 'standard' adult size was so i could work
out portion sizes, it was all so confusing so I decided to bite the
bullet and see a nutritionist. Dynamic Nutrition were recommended to me,
so I looked them up and read the testimonials to which at that point
were mainly body builders and I found myself thinking I would be totally
out of my league and comfort zone seeing someone who seemed to
specialised in that area of expertise, so I decided to see someone else
who I thought was more suited to my lifestyle, however after the first
consultation I found I didn't learn anything I didn't already know and
found myself back to square one.
This is when I came to the realisation that I had nothing to loose so contacted Brendon ... and so the journey begins ... I have been getting Brendon's help for the last couple of months and it has been incredible. From the very first consultation I could tell how passionate he was about health as an overall and how willing and excited he was to be helping me achieve my journey to health.
I had been critically ill in 2016 and it was a journey that took a major toll on my body, Brendon took all of this in to account and how it would have affected my body and particular things like my gut health and looked in to ways to help get all of these things back on track.
In this short time I have lost body fat, gained muscle, can get through the afternoon without falling asleep, feel satisfied right throughout the day and night, have lost the cravings I once had daily and just mentally feel better about myself. My meal plan had exact portion sizes, what foods and supplements to have when and it was very straight forward to follow as well as being quick tasty meals to prepare and cook. He also took in to consideration the foods I liked and disliked and wrote my plan accordingly.
Brendon goes above and beyond to answer any questions I have, big or small and is always just an email away for help, he is dedicated to helping you achieve your goals and helping you learn about food so that eventually you can go off on your own and be confident in the food choices you make having the knowledge to put together a nutritious meal to fuel your body's needs. His knowledge is outstanding and having a background in both nutrition and personal training gives him a real understanding of the body as an overall, which for us is a bonus.
If you are considering Dynamic Nutrition I would highly recommended them, both Brendon and Nikayla are very down to earth and will be excited to help you on your journey.
LOW CARB BACON AND BEEF LETTUCE LEAF TACOS
500gms premium grass fed angus beef mince
1/2 red onion, diced
1/2 capsicum, thinly sliced
2 carrots, grated
1/2 brown onion, diced
2 bread and butter cucumbers
4 mushrooms, diced
1 tomato, cubed
4 lettuce cups
2 slices middle bacon, cubed
1 pack Farrah's taco spice mix
4 tsp aioli
4 tsp apple cider vinegar
Nutritional Info ;
Servings - 4
Calories - 270
Protein - 31.3 grams
Fat Total - 14 grams
Saturated - 5.2 grams
Carbs - 4.8 grams
Sugar - 1 gram
Sodium - 709 mgs
Next on our 'Back to the Basics' series is the Dumbbell Walking Lunge. This exercise is great for working all of your lower body and core. If you're looking to smash your hamstrings and glutes in your next leg session, try these with a long lunge and feel the hurt!!! :)
My weight-loss journey started before I joined up with Brendon & Nikayla at Dynamic Nutrition.
After a year of adversity, and setbacks – I had set out on my own to achieve some goals. After competing in half marathons in the past, in 2015, at rock bottom, I set upon running my third half marathon – my first in 10 years after knee surgeries. It certainly wasn’t my greatest. It wasn’t good enough for me, and I set a new goal to run one in under two hours. I trained hard. I trained because it was the only thing I had control over. I trained because it kept my mind of everything else. And I trained because that little boost of endorphins got me through the day. I achieved my goal. I ran 21.1km in 1hr 58 mins. But I had run myself sick. I even spewed after the run.
I was running a business and working another part time job.
Not eating enough, not getting the right supplements, and not getting enough
sleep – my gut health had deteriorated, my stress levels were through the roof,
and I also didn’t have another goal to work towards.
Self-esteem was at an all-time low. I had achieved this feat, and lost 17kgs in doing so, but mentally, the words of others put-downs were still creeping into my world. Was I ever going to be good enough?
It was in July of 2016 I got in touch with Brendon. He looked at my current lifestyle, eating and training habits, and took all my measurements. First things first – he wanted to get me healthy. I walked out my appointment, knowing I was in good hands, and that he genuinely cared about my health. I received a nutrition plan tailored just for me, with the right supplements to support my current lifestyle.
Following check-ins have revealed different aspects of my
body that have required attention, and Brendon has been quick to action the
right channels to get everything sorted. It’s this quick, hands on approach
that sets Dynamic Nutrition well above the crowd.
With my new goal in mind of wanting to compete in a figure competition (a long term one I never thought would be an achievable), Brendon put me on to Nikayla for training – the other part of the team. Nikayla took into account my goals, tested me for weaknesses in my body, and firstly set them straight. We have recently moved on to some tougher training- a programme put together just for me – which I’m sure she enjoys watching my gym face.
Both Brendon & Nikayla are an absolute wealth of
knowledge. They are genuine, they care about you, your health and well-being,
and helping you achieve your goals – whatever they may be.
My story isn’t finished yet, but both Brendon and Nikayla have worked together to get me healthy – starting from the inside out. It takes time and commitment – which they will absolutely mirror for you. I look forward to my training with Nikayla, and check-ins with Brendon, and the laughs. I’m happy to have them both on my team as we continue the journey. They get it.
Nikayla is the perfect combination of passionate and patient. She helps you to understand movements and teaches you how to target certain muscles. She takes an interest in your eating habits and lifestyle so you can really get the most out of your training and understands that everyone has different goals and tailors a programme to your specific needs.
Just because she’s a body builder doesn't mean she is going to turn you into one, unless you want to be. She’s incredibly knowledgeable and no question is a stupid one.
Nikayla makes you feel comfortable in
the gym and confident to be able to do the programme on days that she’s
not with you.
I have only seen her for a short period of time in University breaks but I have already seen results with an increase in strength and muscle mass and overall health and well-being.
The latest addition to our 'Back to the Basics' series is the Seated V Bar Row. As this exercise is performed seated, you can really focus on contracting your rhomboids and getting the most out of the movement. Watch this video for a simple demonstration so you can try it next time you're in the gym.
1 tablespoon butter
1 tablespoon oil - coconut/macadamia
2 cloves garlic diced
2/3 cup chicken stock
1/2 cup cream
2 teaspoons curry powder
1 tablespoon parsley
Pinch of salt and pepper
1/2 a red onion diced
Cook butter, oil and garlic in a pan until garlic starts to brown .
Add stock , cream , curry powder , salt and pepper . Stirring constantly until sauce boils and thickens .
Add prawns , simmer until prawns are cooked through .
Stir in parsley and onion .
Nutritional info ;
Servings - 2
Per serving ;
Calories - 478
Fat Total - 28gms
Saturated - 16gms
Carbs - 3.9gms
Sugar - 1.6gms
The latest installment in our 'Back to the Basics' series is the Tricep Pressdown. It is a great exercise to perform when in the gym to isolate those muscles and get a really good squeeze on them at the bottom of the movement. Make sure that you are performing this one properly, with full range of motion, in order to get the most out of the exercise. Great performed with a high rep range to get the blood in the muscles and make them explode ;)
CHICKEN AND BACON BAKE
500g chicken thigh
6 slices middle bacon
1 red onion
1/2 cup mushroom
1/2 cup bread and butter cucumbers
1/2 cup carrot
1/2 cup courgette
2 cups cream
2 teaspoons paprika
salt/pepper to taste
150g brie cheese
Nutritional info ;
Per serving (1/6 of mixture)
Calories - 688
Fat Total - 53.1grams
Saturated - 53.1grams
Carbs - 2.6grams
Sugars - 0.4grams
Protein - 50.2grams
Sodium - 394.1mgs
In our next installment of the 'Back to the Basics' series we demonstrate how to perform the Plate Loaded Machine Leg Press !! You'd be hard pressed to find a gym that doesnt have one of these guys and you may very well have used one yourself or noticed when the weight tower is empty that someone has this loaded to the brim with all the plates in the gym !!
Our mission here is to keep this exercise as safe and as beneficial as possible , yes you can move a truckload of weight on the leg press but just like any exercise its not usually necessary if we focus on good clean form , feeling the resistance in the eccentric or negative phase and contracting the muscles hard in the positive or concentric phase .
Make the exercise work for you , we dont want any unnecessary load on the knees, hips or lower back .. what we do want is a clear focus on the muscles being targeted - predominantly the quads with a little bit of hamstring , glute and calf creeping in there when we start to push to our limits .
2 teaspoons coconut/olive oil
1/2 an onion - diced
1 clove garlic - diced
225gms chicken thigh - seasoned
2 zucchini - noodles
1 tablespoon soy sauce
28gms cashew nuts
In a wok or large pan on medium heat , cook the diced onion coconut/olive oil until translucent. Then cook garlic until fragrant .
Season the chicken thighs and place them in the pan . Let them cook for about 5-7 minutes on each side or until fully cooked .
Take the chicken thighs out of the pan and shred them using two forks .
Trim the ends off the zucchini and spiralize them into noodles . Set the noodles aside .
Create a well in the centre of the pan and crack an egg into it . Allow it to cook for a few seconds and then scramble it into large chunks .
Once the egg is cooked , toss the zucchini noodles into the pan . Let your noodles cook for just about two minutes, tossing continuously .
Add the shredded chicken thighs and finish it all off with a splash of soy sauce and lime juice .
Serve the chicken pad thai with crushed cashew nuts and lime for garnish . Salt and pepper the dish as needed .
Ingredients makes 2 serves
Total fat - 22.5gms
- saturated - 5.85gms
Sodium - 190gms
Carbs - 4.7gms
- sugar - 1gm
Protein - 44.5gms
Looking for a little bit of variation on your quest to improve the 'Gun Show' ....... well look no further ;) An oldie but a goodie ....' Barbell Bicep Curl 21's ' ... for shirt splitting pumps try incorporating this bad boy into your arms routine next time your at the gym .
Start with a shoulder width grip on the Barbell , perform 7 reps in the bottom 50% of the movement , contract the bicep as hard as possible , move onto 7 reps in the top 50% of the movement , control the negative stopping at half way then squeeze that weight back up to the top , now for 7 full range of movement repetitions , top to bottom keep the movement clean and crisp , your biceps should feel like tearing apart at the seams !!
Taking the conventional Barbell Bicep Curl and throwing the '21' twist on it really challenges the muscle with fresh stimulation . This exercise is great for work sets or as a finisher to complete your arm workout on a high !!
CREAMY CURRIED EGGS
4 eggs, hard boiled
3 tablespoons fresh parsley
3 pinches of salt
4 tablespoons lite aioli
1 teaspoon cayenne pepper
These delicious little treats can be eaten on there own or one or two halves can be added to a nutritious meal.
Nutritional info ;
Per serving (2 halves)
Calories - 124.5grams
Protein - 6grams
Fats - 7.25grams
Saturated - 2.5grams
Carbs - 2.5grams
Sugar - 2grams
Sodium - 168.5mg
Our next video in the 'Back to the Basics' series is the Stiff Legged Dumbell Deadlift ,this exercise is great for posterior chain activation and development . Maintaining a good tight posture with soft knees and a straight back ensures an optimal stretch of the Hamstring whilst lowering the dumbells towards the floor , at the top of the movement squeeze the glutes to finish off the muscular contraction .
This exercise is amazing for building strong , lean hamstrings and outstanding for booty development .... ladies if you want to lift and tighten those glutes this is an exercise you need to incorporate in your routine !!
In this latest installment of the 'Back to the Basics' series we take you through the Barbell Bicep Curl . When you perform this exercise correctly you can really isolate the target muscle group . Grip the barbell firmly with a shoulder width grip , tuck your elbows in tight by your sides, keep your back straight, chest up and your shoulders back . Perform a smooth rep with a good squeeze at the top of the movement ... if your doing it correctly all the tension will be on the bicep . For great development and a mad set of 'guns' try this exercise the next time your in the gym ;)
The Leg Extension is a great exercise that isolates the quadriceps and makes it easy to really focus on contracting all the muscles at the end of each rep. Along with correct form, a nice, slow tempo and a good squeeze at the end of the movement, there's no way your legs can't benefit from this exercise.
In this video we demonstrate how to execute the Pronated shoulder-width grip Lat Pulldown with correct form. This exercise is very commonly performed in the gym but not always in a way that will ensure you get the most benefits from it. Using perfect form in the Lat Pulldown can make it a great exercise to really get that back working.
I have worked in the health and fitness industry for over 12 years and pride myself on extensive knowledge, experience, practical application and proven results. With a strong passion for positively enhancing the health and wellbeing of my clients whilst providing the tools and guidance to facilitate outstanding results – whether it be fat loss, increasing muscle mass, competing, improving gut health or simply enjoying a restful nights sleep. Be sure to let me know how I can best help you!!
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