Optimize Performance Coaching

Optimize Performance Coaching Optimize performance Coaching. Specialists in body re-composition, sports nutrition & programming Richie Milne is the director of Optimize Performance Coaching.

We are specialists in body re-composition, sports nutrition and bespoke exercise programming. We cater from general population to elite level and professional athletes with a proven track record of achieving optimal results.

-Merry Christmas from my Milne clan to your family.🎅🎄✝️🎁
25/12/2025

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Merry Christmas from my Milne clan to your family.

🎅🎄✝️🎁

-This week marks three years since I last stepped on stage and ended my 7 year competing career winning the 2022 Nation...
13/10/2025

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This week marks three years since I last stepped on stage and ended my 7 year competing career winning the 2022 National championships in the Men’s Physique division.

I formally loved the journey to stage, the 20+ weeks chipping away of consistent hard effort. Pushing through adversity, managing every variable meticulously within my control and peaking for stage.

Actually taking the stage in competition would seem like the icing on the cake to some but I often felt a mixture of excitement but also over whelming anxiety. The pressure surmounting to a few mins on stage to show case your hard work in front of the judging panel in a subjective sport.

I certainly miss the goal to achieve optimal levels of condition and beat my former package which I managed to do consistently each season. However with the birth of my second child, I’d made a promise to put family first and take a back step from competing to be more present. I thought at the time I’d lose my identity as an athlete but in actually fact I found peace in closing one chapter and reopening a new one focusing on my career as a coach, father and husband and haven’t looked back.

Competing isn’t for everyone but few can say they’ve had the self discipline, drive and commitment to make the sacrifices needed to prep for stage. Competing taught me a lot and I’m grateful for the opportunity to have travelled the world having placed top 3 across 5 seperate federations and for the competitors I met along the way.

Now I take joy in watching the emerging talent from the sidelines and coaching clients to achieve their optimal body recomposition goals 💪

Melbourne Formula one Grand Prix 2025 🏎️💨
14/03/2025

Melbourne Formula one Grand Prix 2025 🏎️💨

.The newly crowned MR OLYMPIA 👑🏆What an epic final showdown battle between these to gifted athletes to see Shawn Rohden ...
06/11/2024

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The newly crowned MR OLYMPIA 👑🏆
What an epic final showdown battle between these to gifted athletes to see Shawn Rohden win the crown of Mr Olympia defeating Phil Heath. 💪
Watching live at the Olympia I have managed to capture a side by side muscle comparison of all the mandatory poses- Shawn left and Phil right. Swipe across to view these images and enjoy 💯➡️


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.12 week Recomp program results: 💪🏼My client Luke pictured here is a 16 year old school boy who’s dad approached me for ...
20/10/2024

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12 week Recomp program results: 💪🏼

My client Luke pictured here is a 16 year old school boy who’s dad approached me for coaching his son with a goal to put on size in his off season before next years footy 🏉 trials in a bid to make the school first team.

Luke has been training with me 3 x a week with PT and following his nutrition and progressive overload training plan religiously. In a little under 12 weeks he’s gone from 60 kg body weight having presented initially with postural imbalances and a blank canvas of muscle to 64.7 kg with big changes to his body composition which shows in his lean tissue gained in his physique. He has also noticed noticeable improvements with his vertical leap, change of speed and power and his ability to win the contest in training. His self confidence as a developing team has also skyrocketed! 🚀

Luke has achieved this by following a predominantly posterior chain focused program covering push/pull, legs over a 4 day program, targeting multiple muscle groups at least twice per week. We’ve gone from eating at maintenance calories to over 3750
Kcals x 5 days and 2625 kcals on non training days x 2.

Well done Luke, proud of your efforts thus far mate! 👏

Client Devante 3 weeks away from his first men’s physique show. We’ll have him dialled in and looking his best! Optimize...
08/09/2024

Client Devante 3 weeks away from his first men’s physique show. We’ll have him dialled in and looking his best! Optimize Performance Coaching

28/07/2024

Health is true wealth

.I’m often asked how I remain in shape year round as a 40 year old father of two juggling full time coaching and family ...
16/07/2024

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I’m often asked how I remain in shape year round as a 40 year old father of two juggling full time coaching and family life

My answer is always the same… “I’ve been consistently doing the things I’ve always done for the past 26 years since I started in the gym as a 14 year old. Focusing on the basics of progressive overload and mechanical tension with training, quality nutrition (mostly bland whole food nutrition that works for my body) looking after my mental wellbeing, focusing on quality sleep and recovery to preserve my body and attempting an optimal balance of stress and arousal”

There’s really no “special pill” to remaining in shape in your 40’s and older, but staying committed to mastering the basics on repeat, having self discipline with your life’s choices and staying consistent over time

To many clients, friends and friends I speak too find it hard to stay the course, often using a heap of excuses why they can’t stay in shape. They have a yo-yo diet and training response which can be very deflating to keep starting a fresh each time. You’re not going to be ON all of the time but staying the course and even sometimes going through the motions is how I stay on top of my health and wellbeing for the long term

Reach out to me in my DM’s if you would like assistance with staying consistent with your goals! 💪🏼

Result of a 7 month “improvement season”Building your metabolism requires gradual increments over time while you accumul...
08/06/2024

Result of a 7 month “improvement season”

Building your metabolism requires gradual increments over time while you accumulate lean tissue whilst keeping a check on a number of variables. We have achieved this through managing her Sleep, recovery, training intensity, stress, quality nutrition and mindset.

“Ladies” you cannot build lean tissue in a caloric deficit! A large percentage of clients prior to working with me are under eating and failing to reach adequate enough protein for MPS to be effective. It takes a surplus of calories over a consistent amount of time to build muscle whilst also naturally putting on a bit of body fat in the process. However, a structured plan executed with adherence and regular check ins with your coach to make amendments to your plan after bio feedback and body composition assessment is the way you maximise any improvement phase.

Reach out to me in my DM’s or through my website on link tree to discuss coaching options

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.Date night done right with two of my favourite things! The wife 🥰 and a classic bourbon Old Fashioned 🥃
06/01/2024

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Date night done right with two of my favourite things! The wife 🥰 and a classic bourbon Old Fashioned 🥃

.Wishing you all a fabulous festive season and news years to come.May you eat 🍲 till you’re busting, drink 🍷 till you’re...
26/12/2023

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Wishing you all a fabulous festive season and news years to come.

May you eat 🍲 till you’re busting, drink 🍷 till you’re merry and laugh till you’re belly aches 😆

Merry Christmas and a happy new year to come from my Milne family to you and yours 🎅🏻🎄🥳

Address

345 Reserve Road
Cheltenham, VIC
3192

Opening Hours

Monday 6am - 7pm
Tuesday 6am - 7pm
Wednesday 6am - 7pm
Thursday 6am - 7pm
Friday 6am - 1pm
Saturday 8am - 1pm

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