Xteam Personal Training

Xteam Personal Training Welcome to Xteam Personal Training! Our Why
Unleashing Human Potential. What We Provide
A superior personal training service backed by science.

How We Do It
Helping people overcome physical hardships through progressive overload in their training.

Training Culture! Important?⁣⁣It can be a big reason why people train but at the same time can hinder results. For examp...
30/11/2020

Training Culture! Important?⁣
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It can be a big reason why people train but at the same time can hinder results. For example, coming to the gym to socialise and also lift some weights (with no chance of progression) or going to the gym to lift weights (with a big chance of progression) and socialise while you’re there.⁣
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Under socialising can hinder motivation and external support. Over socialising can distract from training. Find your sweet spot!⁣
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DM me for any questions or advice or even just to chat.⁣
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▪️Coach Brad ⁣
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10/11/2020

Are you struggling to find the time to track macros/calories?⁣
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Xteam clients and sisters Jenny and Chloe share their tips on how they fit it into their busy schedules:⁣
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🧡 Plan your meals for the week⁣
🧡 Grocery shop ahead of time so you have everything you need⁣
🧡 Track your food ahead of time or as you go (whatever works best for you)⁣
🧡 Meal prep for a few days/the week so you can grab and go.⁣
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Try these out for yourself!⁣
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Check out Coach Francis’ transformation over the last 6 months🧡🔥⁣Left Photos - April 2020⁣Right Photos - Oct 2020⁣⁣ ⁣⁣M...
09/11/2020

Check out Coach Francis’ transformation over the last 6 months🧡🔥⁣
Left Photos - April 2020⁣
Right Photos - Oct 2020⁣
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My Progress Update (6 months apart)⁣
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Massive thanks to the following for making this happen:⁣
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First of all, The Team . Working with the team is truly a pleasure. I have no idea where or what i will be doing, i probably still be working at TNT loading and unloading trucks😀. Big thanks to the team for taking me on board as a trainer and also supporting me with my training.⁣
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Secondly, my training coach/mentor Thank you for pushing me beyond what i thought was my limits. Without your guide, program, cues and encouragement i probably won't be lifting 240kg by now. I really appreciate your support and guidance.⁣
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Thirdly, my nutrition coach provides me with nutritious meals plan that produce the energy to smash out my training sessions. Thank you very much for my meals plan and nutrition advice.⁣
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Last but not the least, thanks to myself for not just trying but doing it. Proud of what i have achieved but never satisfied.⁣
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Ben's Physique Update⁣⁣ ⁣"My weight cut from 83kg to 74kg is almost coming to an end. I checked in with Brad to take fin...
03/11/2020

Ben's Physique Update⁣
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"My weight cut from 83kg to 74kg is almost coming to an end. I checked in with Brad to take final measurements after 16 weeks of cutting and as you can see, there’s a noticeable difference. My goal wasn’t to get absolutely dick skin levels lean, but I was trying to get down to 74kg while holding on to as much strength and muscle mass as possible.⁣
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Cutting around 10% of my bodyweight might seem counter-intuitive to gaining strength because inevitably when you lose weight your strength will take a hit but I managed to hold on to pretty much all of my strength and even actually get stronger on some lifts which is pretty insane.⁣
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The reasons why I decided to cut down was mostly to do be more competitive in powerlifting, and to improve my body image. My normal bodyweight is around 78kg which is right between two weight classes for powerlifting (83 and 74). Last time I decided to compete in March, I went up to 83, as gaining weight tends to reflect in gaining strength. Although I did notice some strength gains, I mostly got fat putting on that much weight so quickly. So while I was enjoying getting stronger, I never really felt or looked athletic. It started to make me pretty self-conscious looking back at comp videos and seeing this big gut sticking out made me pretty upset.⁣
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I’m proud of the amount of effort I put in to stick to my diet strictly and keep my steps up but the work is nowhere near done. I’m super keen to stay at this weight and really push my strength now that I don’t have to cut anymore. Never would’ve been able to do it without . I can’t stress enough how important it is to get a good coach who understands your goals and is capable of writing a training plan that’ll help you get there. The weekly checkins and training sessions keep you on track and they tweak and update the program depending on how you’re progressing. Strongly recommend hitting up Xteam if you want personal training/coaching.⁣
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I don’t have progress pics from when I was 83 but I added in some candid pics of me at peak thiccness. First photos were around 78/79kg and this mornings BW was 74.2kg. 9kg down and feeling good 🙏"

A big thank you to our clients for leaving amazing reviews. We appreciate your support 🧡⁣⁣Check out our ‘Testimonial’ hi...
02/11/2020

A big thank you to our clients for leaving amazing reviews. We appreciate your support 🧡⁣
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Check out our ‘Testimonial’ highlight for more client reviews⁣
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27/10/2020

Here is client my client Megan. She trains with me twice a week at 5.30am.⁣
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She loves training early in the morning because it gives her more energy throughout the whole day.⁣
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Her goals are to strengthen her core and feel stronger overall.⁣
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Here is a video of her deadlifting 52.5kgs.⁣
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▪️Coach Francis⁣
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18/10/2020

Update on improvement on maintaining the neutral spine over past 5 weeks. ⁣
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Keeping more neutral has allow her to lift more weight safety. Still got long way to go but she already alot better than she used to be and I'm proud of that. ⁣
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Keep it up Always remember what billy said "Being a champion is understanding every aspect of your opponent. And the best way is to look in the mirror".⁣
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▪️Coach Francis⁣
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16/10/2020

hitting her first 100kg deadlift. Just look at her progress throughout this program. ⁣
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We have some back strengthening to do but it is great to see her progress so fast. Keep it up Charlotte!!!⁣

▪️Coach Brad
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Yesterday Xteam client Des competed in her first powerlifting comp and placed 2nd! 🥈⁣⁣Her lifts:⁣Squat 122.5kg⁣Bench Pre...
12/10/2020

Yesterday Xteam client Des competed in her first powerlifting comp and placed 2nd! 🥈⁣
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Her lifts:⁣
Squat 122.5kg⁣
Bench Press 55kg⁣
Deadlift 140kg⁣
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Well done Des!! We can’t wait to see what else you achieve in future comps 🧡⁣
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Reflecting On Your Achievements⁣⁣It's so easy to feel like you haven't achieved much with your health and fitness when y...
08/10/2020

Reflecting On Your Achievements⁣
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It's so easy to feel like you haven't achieved much with your health and fitness when you base your progress and achievements on the number on the scale.⁣
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How often do you sit back and think about how far you’ve come?⁣
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Reflecting on my own achievements has helped me appreciate where I’m at now instead of feeling down about not being where I want to be.⁣
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These are a few areas that I’ve reflected on to see how far I’ve come- without it being about my body weight.⁣
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🔸Daily Habits⁣
Are you now doing things now that you didn’t do previously e.g. Daily 10K Steps, Sleeping More, Drinking Water.⁣
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🔸Mindset⁣
Do you find your mindset has improved? e.g. not giving up as easily when something is hard.⁣
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🔸Performance⁣
Are you lifting more weight now compared to a year ago?⁣
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🔸Body Composition⁣
Has your body measurements changed over time? Do you notice a difference in progress pictures?⁣
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🔸Nutrition⁣
Are you making healthier choices? Have you made improvements? e.g. more micronutrients or protein etc.⁣
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🔸Enjoyment⁣
You might be thinking ‘what has enjoyment got to do with it?’ If you enjoy the process it will be more sustainable and lead to a lifestyle change - not just a short term change. So ask yourself if you’re enjoying the process more compared to when you started. It’s not all about the numbers but also how you feel.⁣
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Try reflecting on your own achievements and see how far you’ve come!⁣
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▪️Jasmine⁣
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If you have any questions about how we can help you send us a DM! 📨⁣
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30/09/2020

Francis explains how to correctly perform a single-arm dumbbell bench press.⁣
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Main cues:⁣
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🔸Set the shoulder down⁣
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🔸Squeeze your back muscles⁣
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🔸Control the weight⁣
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Need help with your training? 📨DM us to book in a complimentary consultation!⁣
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29/09/2020

Brad takes us through why he would include Banded Squats in a client’s program.⁣
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Any more training tips you’d like to see? Let us know in the comments below! 👇🏼⁣
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Sydney, NSW
2154

Opening Hours

Monday 5am - 8pm
Tuesday 5am - 8pm
Wednesday 5am - 8pm
Thursday 5am - 8pm
Friday 5am - 8pm
Saturday 7am - 2pm
Sunday 11am - 2pm

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