Custom Health Coaching

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Australia
Gold Coast, QLD
Custom Health Coaching

Helping 40+ year olds drop fat, fix pain & feel strong again - for life.
🧠 Take the Free Health Quiz, explore coaching, and see real client results.

Start here 👉 linktr.ee/yonahduniam Yonah's absolute passion for improving people is inspiring to be around. Having been an exercise physiologist and a health coach for the past 9 years, his unique set of knowledge and experience allows him to free his clients of any limitations and achieve life-changing results. There are many variables to health and so we have created a service that supports this

. Our clients get individualised training plans, education & coaching with their mental/emotional health, food, sleep, stress management, building better relationships, and much more.

We believe in sustainability, why get great results if you only keep them for 8 weeks? It's not just about food and training, it's about you becoming the healthy version of yourself and setting up your life to support you this way so that your results last for the long term. We create you a clear path forwards to the health and the life that you really want and then guide you there in the most healthy, safe and sustainable way possible. What ever obstacles come up we find a way around them or even through them if we have to.

OH! We also back our coaching with a 1 month "love it to leave it" policy. We know you will love what we do but in the odd chance that you don't we can go our separate ways and we'll give you your money back.

29/08/2022

If you have been in pain for a while and it’s stopping your from getting fit and healthy then this post will show you exactly how to fix that!

A client who just started with me has had back pain that’s been getting worse from a disc bulge for the last 6 weeks, she’s now on the improve and can get instant relief when needed

A client of mine messaged me yesterday saying how thankful she was for the exercises I’d given her that are allowing her to reduce pain and allow her to get through the day. She joined a gym a couple of months ago and did a heavy deadlift to not long after he in excruciating pain, it’s been 6 weeks now of it not getting better but now that’s finally turning around.

What we have done:
* Proper assessment - we had to figure-out what the pain was and where it was coming from
* Correctional program - exercises to relieve pressure on her disc to allow the nucleus to recenter and for the annulus fibrosis to regenerate
* Postural awareness - disc bulges generally happen from flexion loading in our spine, we’ve gone over the posture she is going to have to be in for the next 6-8 weeks while her disc heals until and we can start rebuilding her flexion tolerance

What my client was doing wrong was she didn't realize that the stretching and avoiding training was actually making things worse as it wasn’t addressing why the pain was there. We’ve given her confidence to move again and confidence with a program she can do comfortably while rehabbing the injury at the same time.

I love helping people become pain-free, it’s so cool to see clients so stoked when they realise things can improve.

If you want to get rid of pain / injury.. Let's have a chat about my heath transformation program and we can work out a plan for you! 🔥🚀

28/08/2022

When I was younger it was so much easier

I trained everyday, was super fit / active, could eat whatever I want and stayed lean year round

Then I went to Uni and was sitting on my arse all day in lectures, drinking more regularly & still eating whatever I wanted

I gained 15 kgs, had really low energy, no mental clarity and minimal confidence

I hated looking at myself in the mirror

The problem here was that my lifestyle had changed hugely but I didn’t know how to be healthy with this new lifestyle

The truth is I had a very limited idea about what true health really was at this point in my life

Id never really had to worry about it as it had always just worked for me

This happens for so many people, when we’re younger and in the groove it’s easy, it just works

Then when we get a bit older or go through a different phase of life it’s very easy to lose it

It felt like I tried everything when I was trying to get the feeling of healthy back

- Fad diets / Isagenix
- Health eating / Fasting
- Training hard

But most of it didn’t seem to work for me, not much changed

It wasn’t until I had a specific plan, education on how to manage the key principles of health and accountability to make sure I got it done that I was really able to get to a good place and maintain it

Every week we get someone coming to us at Custom Health Coaching for help

They’ve tried different diets / training programs

They’ve tried different challenges / programs

But nothing seems to fully solve the problem

They don’t know how to make healthy work for them, in truely a sustainable way

This results in a steady decline in
- Body composition
- Energy levels
- Strength and mobility
- Mental health and confidence

There is just this feeling of knowing you could do better but your not

I can really relate because I felt this way for ages

This is a big reason why I created Custom Health Coaching

To empower people to have great health on all levels regardless of their lifestyle, age or various other external factors

If anyone is feeling a bit stuck or is struggling to make health work for their current lifestyle

Reach out for a chat, would love to help you see a clear path forwards 😊

03/07/2022

Hahaha not a super regular occurrence but definitely has happened before 😂 who can relate?

06/06/2022

Our unhealthy habits over the weekend can undo our whole week of healthy habits.

Making a few subtle changes to your weekends can make a huge difference in the results that you get moving forwards!

My weekend health cheat sheet will help you enjoy your weekends but still lose weight!

Drop 🔥 below and ill shoot it through to you!

01/06/2022

Having stiff and painful knees sucks. You hobble along in pain, struggle to bend down comfortably & Its pretty demotivating in general.

Most people try and fix bad knees by taking some anti-inflammatories, losing weight and avoiding things that cause them pain.

But this generally doesn’t work or at least doesn’t fully solve the problem.

Here are 3 tips to bulletproof your knees FOREVER!

1) Improve your foot stability & hip stability. The knee is a relatively simple joint that generally speaking likes to just bend back and forwards. The feet and the hips determine which direction our knees go when we bend them and the direction they go determines whether the force that goes through them is spread evenly through the joint or is creating extra stress through certain parts of the joint. Work on your foot and hip stability.

2) Engage in a specific Strength Training program CONSISTENTLY. A strength training program that meets your knees where they are at and progresses them from there. The key really is giving the knees enough stress to respond positively to but not too much that they respond negatively too (discussed further in point 3). If you are not consistent with your programmed sessions then stress will not be applied to the knees in an optimal way that allows for you to experience progression (less pain & more strength).

3) Manage how far your knees progress over your toes when you move. Bio-mechanically the further your knees progress over your toes the more stress that will be placed on them. This doesn’t mean that you need to avoid them moving over your toes, but you do need to manage this (especially when your in pain). We want to increase resilience and be able to progress them further however shouldn’t move past a 3/10 on the pain scale. Not enough stress and things won’t progress, too much stress and things will get worse. Manage how far your knees progress over your toes.

Having a bulletproof body is a combination of STOPPING OLD WAYS and replacing them with NEW TOOLS

Let me know below with a 🔥 below and I’ll send you through my video on how to fix your knees 💪

17/05/2022

Generational Conditioning or Genetics? 🧐

“Our whole family have struggled with heart disease”…

Or could it be that your whole family have had beliefs / habits that have drastically increased the chances of heart disease for many years?

Now I am NOT saying that genetic / hereditary conditions do not exist, they most certainly do! However there are many more factors at play here 😊

Let’s discuss…

Think back to when you were a baby, a free spirit following your heart, curious about the world and always learning.

Your parents started saying “yes” & “no” and moulded you into what they believed was best for you.

Your habits (physical, mental, emotional, spiritual, social, etc) when done consistently determine the experience that you have on each of these levels.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
So what if the beliefs / habits that your parents instilled into you weren’t actually the best ones for you?

Pretty much everyone (consciously or unconsciously) have their own dysfunctional patterns within their lives (I do, you do, we all do).

When having children we pass our own patterns down the chain as our parents did to us.

The cool thing is our beliefs and our habit are very changeable and you can align with more optimal ones quite quickly.

The thing is… You have to be willing grow rather than keeping aligned with your own conformational biases.

Are you ready to step out of dysfunctional patterns and step into your potential?

If you are.. Message me today 🚀🧠💪

10/05/2022

Created a routine that if you do it 3 times a week... Your neck, shoulders and hips will thank you for it! Comment 🤸‍♀️ below and i'll send it through to you!

08/05/2022

When prescribed correctly… Movement is Medicine

When I finished my Exercise Science Degree, became an Exercise Physiologist and started working with people… I honestly did not realise how true this was

Whether you are in pain, have health issues, or want to increase your energy levels and drop some body fat… movement is medicine

However… movement can also cause issues if not prescribed / done correctly 😢

Some keys to success are:
- It needs to be specific to you and meet you / your body where your at (assessment is 🔑)
- It needs to be achievable and to be done consistently (the best movement program in the world doesn’t work if you don’t do it)
- It needs to be progressive and adaptive (your program should evolve as you evolve)

It’s also very important that you look at other factors alongside movement such as your food, sleep, stress levels, mindset, social life etc etc (there’s no golden pill, we need to look at things holistically)

Want to transform your health but not sure where to start? Maybe don’t think it’s possible for you?

Message me today and let’s discuss what kind of plan would work for you 💪❤️

27/04/2022

Win the morning win the day!

Ever heard that one before? Very true statement!

Most people start their morning slow… or at least not with intention. Alarm goes off, hit snooze, roll out of bed, coffee, drag themselves through the morning & slowly wake up.

This way of doing things then flows on into the rest of the day, let’s just call it sun-optimal.

I’m telling you, start your day right and you will have an epic day!

Here’s 3 tips to make this happen:
1 - When the alarm goes off - jump out of bed straight away, don’t even think about it - Just jump up! How you do one thing is how you do everything, you’ll be more likely to jump into the tasks of the day like this also.
2 - Drink water and go for a walk. Skull a big glass of water to replenish the lost fluids during the night, then walk straight out the door. Get the body moving, focus on your breathing while walking and also think about what you are grateful for + your current goals that your working towards.
3 - Make a plan for the day. Writing this down really helps. Get clear on your tasks for the day - Health, work, relationships etc and schedule them in. If they are schedules then they typically get done.

Do these 3 things consistently and you will not only have a better morning but you will also get a heap more momentum in your life 💪

Let me know what one you need to start doing

1, 2 or 3?

Address

Gold Coast, QLD

Website

https://linktr.ee/yonahduniam

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Our Story

My name is Yonah Duniam! (different I know) I started to develop a serious passion for fitness at a young age, regularly involved in sporting events, in particular surf life saving. I pursued this sport for 10 years representing my home state Tasmania in several state teams and high performance squads. Ultimately, this passion of training grew and after schooling life I was inspired to take my love of exercise to the next level. Since then I completed a Bachelor of Exercise Science at UTAS and got my accreditation as a Registered Exercise Physiologist plus several other courses with a big focus on functional movement, rehabilitation and strength training. For 15 plus years now I have experienced the benefits of exercise and strength training for my own health and know in myself how much better I feel when regular exercise is part of my daily routine. I have seen first hand a wide variety of clients who have benefited greatly from incorporating regular exercise into their own lifestyle. As a result I am really passionate about helping others achieve their health and fitness goals…whether it be to lose 20 kilos, rehabilitate an injury, build muscle and tone, increase strength for athletic performance, manage a chronic disease or run a marathon. Like health and fitness goals I have a great passion and understanding of how the body works and specifically my niche is as an exercise physiologist, rehabilitating injuries through strength, stretch and exercise training regimes. Similarly to rehabilitation of injuries I have an in-depth understanding of chronic disease and the effect it can have on ones ability to exercise. As an EP I can assist those suffering with the specific types of exercise to manage and improve chronic conditions. As I am a allied health professional I am registered with: -Medicare -Work-cover -Department of Veteran Affairs Through any of these you may be eligible for compensated sessions with myself to get you kickstarted into your health journey. (Also if you have private health cover it is likely that you can claim a significant part of the cost back.) Overall, I strongly endorse rehabilitation of injury/chronic disease, strength/conditioning training alongside leading a health conscious lifestyle where we regularly partake in exercise, fuel our bodies with nutrient rich food, have goals/aspirations that we are driven to achieve and surround ourselves with people who challenge and motivate us. The combination of all of these elements begins our journey to creating a life of health, wellbeing and happiness. Give me a call or come and say hello in the gym! Would love to have a chat