Bona Fide Training

Bona Fide Training 💙 Exercise scientist specialising in strength training for women.
💙 Train with me 1:1 in a sem

Our lovely remote client Melanee, it has been a pleasure working with you, bring in the next phase 💙👊🏽 ...
27/02/2022

Our lovely remote client Melanee, it has been a pleasure working with you, bring in the next phase 💙👊🏽

25/02/2022

Bestie workout 👯‍♀️💙

ONLINE TRAINING NOW AVAILABLE! What I’ll need you to do: 1. Communicate frequently and track your workouts in. 2. Share ...
23/02/2022

ONLINE TRAINING NOW AVAILABLE!

What I’ll need you to do:

1. Communicate frequently and track your workouts in.
2. Share videos of you performing main movements in the gym for technique assessment.
3. Weekly zoom check up with me.
4. Trust the process and smash goals!

All programs are customised for you 💁🏽‍♀️

DM for pricing and all other queries!

Much love
Irena 💙💙

18/02/2022

B-STANCE VARIATIONS!

These are a great tool target muscular imbalances and to bias one side.

Targeting muscular imbalances not only work as great rehab but also as a great preventative measure against injury.

Here coach Mel performs a B -stance Romanian deadlift with the toe of the back foot inline with the heel of the front foot .

The back leg will offers support and stability as you load the front leg.

Perform a set of reps on your weaker side first before switching to the opposite leg.

Much love
Coach Mel and Irena 💙💙

17/02/2022

INTRA-ABDOMINAL PRESSURE!

This is a really important skill to learn when performing compound movements.

The idea is to take a big breath and fill your stomach with air. This creates intra-abdominal pressure and keeps the spine rigid under heavy weight.

Ps- make sure you hold your breath through the entire rep!

And if you were ever wondering this is why our “belly’s look funny” when we lift 😂

Feel free to message if you have any questions!

Much love always
Coach Mel and Irena 💙💙

4 favourite deadlift cues! 1. Pull the slack out of the bar. 2. Draw your shoulder blades down towards your back pocket...
14/02/2022

4 favourite deadlift cues!

1. Pull the slack out of the bar.

2. Draw your shoulder blades down towards your back pockets to engage your lat muscles.

3. Take a big breath into your stomach to brace your core creating intra abdominal pressure.

4. Stretch your knees to stand. May sound overly simple but this cue can help create leg drive, using the quads to push the weight rather than using the lower back to pull the weight off the floor.

Hope these help!

With love
Irena 💙💙

10/02/2022

DB or barbell bench press cues:

1. Pull shoulder blades back and down, keep them planted into the bench.

2. Push from the chest on an angle slightly back towards your mouth.

3. Press feet heavy into the floor.

Ps- keep in mind you don’t have to arch as much as I do or at all however this is a comfortable position for me.

Why would I arch my back anyways?
Because this best helps me maintain the position where my shoulder blades are pulled back and down- with this technique my shoulders are in the most stable position which makes it the safest position to lift the most weight!

Happy Friday!

Much love
Irena 💙💙💙

10/02/2022

High step ups!

An awesome exercise for glute strength and lower body development.

Cues:
-shift weight forward
-press heavy through the front heel
-avoid bouncing off the back leg

Any questions as always feel free to DM!

Much love always
Irena 💙💙

Training hard, training safe, getting you strong and confident with love 💙This is what bona Fide training is all about a...
08/02/2022

Training hard, training safe, getting you strong and confident with love 💙

This is what bona Fide training is all about and I couldn’t be prouder to have coach Mel helping me spread the love!

If you are still looking for a Coach this year Mel has a few availabilities!

You can find her on Tuesdays and Saturdays in sans souci and Fridays in Paddington!

DM for more info!

Have a lovely week!

Much love
Irena 💙💙

05/02/2022

Stuck for an upper body warm up? Try 1-2 sets of these exercises on a cable machine or with power bands!

Enjoy your weekend

With love
Coach Mel and Irena 💙💙

Squat cues! 1. Draw your ribs down towards your hips to create a more neutral spine. 2. Keep your upper back tight with ...
04/02/2022

Squat cues!

1. Draw your ribs down towards your hips to create a more neutral spine.

2. Keep your upper back tight with the shoulder blades pulling back and down.

3. Take the hips back as you bend your knees.

4. Keep your butt behind you as your stretch your knees to stand up for more glutes!

As always if you have questions shoot us a DM!

With love always
Coach Irena and Coach Mel💙💙

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Sydney, NSW

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