Coach Meljayne Personal Training

Coach Meljayne Personal Training • Personal Trainer
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Had a blast coaching these legends through a killer Fit AF class this morning! 💥💪🏼
16/12/2022

Had a blast coaching these legends through a killer Fit AF class this morning! 💥💪🏼

A little trip down memory lane..Circa 2014 where I competed in my first Fitness competition. I may look all smiles but ...
11/12/2022

A little trip down memory lane..

Circa 2014 where I competed in my first Fitness competition. I may look all smiles but I can tell you it was the worst place I have ever been in mentally.

If I could go back in time and tell 26 year old me a few things, it would be;

- Give yourself at least 12 months to build and enjoy eating maintenance + calories BEFORE starting a comp prep.

- Being stage lean does not equate to happiness. Your life does not suddenly improve simply because you are lean.

- People care more about the way you treat them, and who you are as a person than how you look on the outside.

- You are worth so much more than a number on the scale or a body fat percentage.

- “Stage lean” is not sustainable.

…Hindsight is a funny thing. But I guess it takes us to make decisions, take chances, make mistakes and fail forward for you to be able to reflect down the track and realise that maybe you would have done things a little better. It’s how we learn and grow.

BUT I’m here to tell you that it DOES NOT matter how lean you are or how low your body fat percentage is - you will NEVER find true happiness within yourself until you work on your mindset ✨

I can honestly say that now, around 15kg heavier than my stage weight, after giving birth to my daughter, I am the happiest I have been with my body. All because I have chosen to make peace with myself and accept that this is me - my self worth is no longer dictated by my appearance.

Do the work internally, stop the negative self talk in its tracks each and every time it comes into your mind and eventually it becomes a habit. It won’t happen overnight but it will happen ✨

5.12.22 - The day I start my mini cut 💥I’ve gained 7kg during my building phase so it’s safe to say I’m feeling a bit fl...
05/12/2022

5.12.22 - The day I start my mini cut 💥

I’ve gained 7kg during my building phase so it’s safe to say I’m feeling a bit fluffy around the edges.. I’m also super happy with my progress in the gym and how hard I’ve been working to build some mass.

I’m super excited to see what I’ve built underneath and the changes I’ve made over the past 12 months!

Remember - Great things don’t happen in your comfort zone, you need to be prepared to be a little uncomfortable if you’re wanting to make some real changes.

Bring it 👌🏼

21/11/2022

Reverse Nordic Curl AKA - One of the greatest and under-utilised body weight exercises in my opinion!

What is it? - A body weight exercise which works the Quadriceps and Hip flexors in the lengthened (eccentric) part of the movement.

When it comes to isolating your quads, options are pretty limited. So if you’re looking to mix it up a little from the many variations of leg extensions, and still get a decent quad burn - give these bad boys a go!

This exercise is one of the few leg exercises that load your quads in a stretched position which allows you to increase muscle strength and mass while also improving your mobility and flexibility!

This can be modified to your level of ability. As you can see here, my feet are close together and I am aiming to reach my glutes to my heels, however it can be progressed by having your feet position further apart allowing you to lean back even further.

I’ll also add - I sped this up in the video but the goal was to keep it super slow and controlled. 20 reps 🔥🔥 superset with walking lunges 🥵

Save this post for later and give these a go in your next leg session! 💪🏼

Seeing as it’s 💥 “FLEX FRIDAY” 💥..I wanted to show a comparison between when I’m posing versus when I’m relaxed.REMINDER...
28/10/2022

Seeing as it’s 💥 “FLEX FRIDAY” 💥..I wanted to show a comparison between when I’m posing versus when I’m relaxed.

REMINDER- Posing (and angles, and lighting 😏) can dramatically alter the way your body appears and bring out all kinds of definition. I mean let’s be real, we don’t walk around flexing in everyday life. (Well, if you do that’s ok but umm 😂)

So how you see others in their posed photos is probably not how they’d look day to day and out of a gym setting.

You know that feeling after a workout where you feel like you have a good “muscle pump”.. well that is due to the fluid that builds up in your muscles when you train them. When you lift weights, you’ll see increased blood flow and lactic acid build up to the muscles being worked, so your body draws water into your muscle fibres. This makes your muscles look and feel “swole” and therefore an epic time to get a decent training selfie to show your gains 💪🏼

BUT is this reality for that person in their day to day life? Probs not.

Just another example of why not everything you see on social media is reality and why you shouldn’t compare yourself to anyone other than YOU! 🫶🏼

Keen to train with me? Flick me a DM to arrange a free phone consult so we can discuss your personal goals and get you started in time for summer ☀️

My amazing mumma client Paige is proof that cutting calories is NOT ALWAYS the answer!Paige came to me just over 6 weeks...
08/10/2022

My amazing mumma client Paige is proof that cutting calories is NOT ALWAYS the answer!

Paige came to me just over 6 weeks ago. She’d already lost 20kg in her journey but had found that she’d hit a plateau so was looking for a coach to point her in the right direction.

Paige was training 6 days per week and doing a few sessions of cardio while consuming around 1500 cals per day give or take, and a little scared of eating more.

So what did I have my client do to overcome this plateau?

✅ Increased her protein intake

✅ Increased her fibre intake

✅ Slowly increased her calories

✅ Designed a training program that works with her specific goals and is both manageable and realistic for her lifestyle to ensure she could stay compliant

✅ Focussed on training to the correct intensity and progressive overload

Paige has trusted the process and is now on 1850 calories per day, training 5 days and eased up on the cardio. And the best part is - she’s lost 6cm total over 3 sites in the process!

Consistency is key! Paige has has been such a pleasure to work with. She’s been faced with injuries and curveballs yet continues to show up and do her best. Proud coach over here 🙌🏼🫶🏼

DO YOU FEEL LIKE YOU HAVE PLATEAUED? Let me help you! ➡️ Hit the link in my bio and enquire today for a free 30 min no obligation phone consultation to discuss your goals!

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Joondalup, WA

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