Onset Strength

20/12/2024

Don't make the mistake most of us make. Approach every workout with this mindset and watch what happens!

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✔️Do you need help figuring out your training and nutrition?

✔️Are you ready to take the steps necessary to really change the way you look and feel?

✔️ Do you want to recover that strength you once had but dont know where to start?

👉 Drop us a message or go to our website to book your free consultation and find out how we can help you! 💪

03/12/2024

Over 90% of people put on weight during the Christmas period, with an average of 1kg (2.2lbs), many of them as much as 2kg (4.4lbs).

That means if you don't do anything about it in the next 10 years you could be 10-20kg heavier only from letting go during Christmas!

But there is no need to panic or fall completely off the tracks during the Christmas period. 🎅

These are 5 easy tips to stay on track and keep progressing while being able to enjoy your Christmas meals.

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✔️Do you need help figuring out your training and nutrition?

✔️Are you ready to take the steps necessary to really change the way you look and feel?

✔️ Do you want to recover that strength you once had but dont know where to start?

👉 Drop us a message or go to our website to book your free consultation and find out how we can help you! 💪

11/10/2024

WELCOME TO THE ONSET STRENGTH BLOG!

A few months ago we started a blog to dive deep into some of the most common topics and questions that come up in our daily interactions with clients. Our aim is to make this a go to place for people starting their fitness journey to find non bias information about nutrition, fitness and general health to help them reach their goals in an informed and more sustainable way.

We hope you find it useful, and if you want to stay in the loop with future posts, just hit the link in out bio and go to the BLOG section where you will find the form to subscribe!
You can also simply DM us the word BLOG and we'll send the link directly to you.

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✔️Do you need help figuring out your training and nutrition?

✔️Are you ready to take the steps necessary to really change the way you look and feel?

✔️ Do you want to recover that strength you once had but dont know where to start?

👉 Drop us a message or go to our website to book your free consultation and find out how we can help you! 💪

06/09/2024

Do coaches need coaches? Time for a personal transformation! Don't underestimate the power of a coach!

Last year, my wife and I started , our personal training and online coaching business, which meant extra work and changes in my routine.

While I stayed consistent with my training, my nutrition slipped. I was trying to "bulk" and didn't care much as long as the weight went up.

I was focusing on my clients more than myself, a common issue for many coaches.

By March, when I usually lean out for summer, I realised I messed up—I was holding too much body fat and felt bloated, so I needed more than a normal cut.

That’s when I knew I needed a coach—someone to keep me accountable, in check, and motivated when I wanted to quit.

I've always struggled with binge eating and weekend drinking, so I needed that accountability only a coach can provide, especially seeing the positive impact on my clients with similar challenges.

Thats when came to the rescue. I joined their summer shred challenge for extra motivation. it is an intense program, maybe not for everyone, but I knew what I wanted and I knew it would get me there. And while I might have done some things differently, I never second-guessed his decisions. I trusted his plan and followed it to the letter, learning and growing as a coach at the same time.

The results speak for themselves!

✅ Find a good coach, trust the plan, and stick with it. Life-changing results are just months away!

Now time for a reverse diet to bump my metabolism and minimise fat gain, then CLEAN bulk and repeat! 💪


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✔️Do you need help figuring out your training and nutrition?

✔️Are you ready to take the steps necessary to really change the way you look and feel?

✔️ Do you want to recover that strength you once had but dont know where to start?

👉 Drop us a message or go to our website to book your free consultation and find out how we can help you! 💪

06/08/2024

Meet 49 year old Sophia! She joined our program in February and has been working with us since then.

Sophia is a nurse so she works shifts and keeping a consistent schedule is hard for her, food was always a last minute thought.

After decades of yoyo dieting and bad habits, she kew she needed to change and really focus on her nutrition, so she reached out to us after being recommended by a friend who does Personal Training with us.

Sophia didn’t have any experience in strength training and even though she knew what eating healthy should look like she often struggled to make the right choices.

We set up a simple training and nutrition plan for her. 4 strength training workouts a week, only lasting 15-20minutes which she would do at home and even at work sometimes!, only using bodyweight and resistance bands. We also made sure she walked around 10mins after all her meals. Only on the last 6 weeks we added some HIIT workouts which she ended up loving!.

Her meal plan was tailored to ensure she could prepare her meals to take to work and have them on the go, from protein packed sandwiches and salads to healthy snacks that fuelled her body for his demanding job.

In her words “I’ve never counted a calorie in my life and never worked out. Having my meals laid out for me and knowing I was eating exactly what I had to eat to achieve my goals made it so easy! I just had to weight the ingredients which in a few weeks became routine. I also never thought that doing 20 minute workouts at home would have such an impact on my body, I feel stronger and healthier than ever before!”

She has dropped a whopping 11.5kg/25lbs in 5 months and has all the tools to keep that weight off for good.

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✔️Do you need help figuring out your training and nutrition?

✔️Are you ready to take the steps necessary to really change the way you look and feel?

✔️ Do you want to recover that strength you once had but don't know where to start?

👉 Drop us a message or go to our website to book your free consultation and find out how we can help you! 💪

15/07/2024

Not every one will understand, sometimes you'll feel awkward, like the weirdo, the obsessed.

Stay the course, focus on your goal, you got this.

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✔️Do you need help figuring out your training and nutrition?

✔️Are you ready to take the steps necessary to really change the way you look and feel?

✔️ Do you want to recover that strength you once had but dont know where to start?

👉 Drop us a message or go to our website to book your free consultation and find out how we can help you! 💪

24/06/2024

No exercise is a MUST and there are always alternatives and considerations depending on individual preferences and limitations but, if you could only do 12 exercises for the rest of your life you should consider these!

Including these movements in your program will ensure you cover all basis and provide (almost) infinite progression.

Are you performing them and/or any variations?

Have we missed any?

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✔️Do you need help figuring out your training and nutrition?

✔️Are you ready to take the steps necessary to really change the way you look and feel?

✔️ Do you want to recover that strength you once had but dont know where to start?

👉 Drop us a message or go to our website to book your free consultation and find out how we can help you! 💪

02/05/2024

Keep showing up! don't let a bad workout, a bad week or even a bad month put you off.

The reality is that most workouts will be average, many will feel terrible and some will be great.

But it is that ability to keep showing up that will yield results in the long term.

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✔️Do you need help figuring out your training and nutrition?

✔️Are you ready to take the steps necessary to really change your look and feel?

✔️ Do you want to recover that strength you once had but dont know where to start?

👉 Drop us a message or go to our website to book your free consultation and find out how we can help you! 💪

24/04/2024

22/03/2024

IT TAKES TIME.

You will have to invest a lot of time and provably a lot of money in your health and fitness. It is non negotiable, work out your schedule and your finances and it will all fall into place.

We always say SET YOURSELF REALISTIC EXPECTATIONS and don't look at what anyone else is doing, this journey is yours and only you can make it work.

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✔️Do you need help figuring out your training and nutrition?

✔️Are you ready to take the steps necessary to really change your look and feel?

✔️ Do you want to recover that strength you once had but dont know where to start?

👉 Drop us a message or go to our website to book your free consultation and find out how we can help you! 💪

21/03/2024

INTENSITY facts ✅

Don't be fooled by anyone's "intense" workouts, more often than not they wont be appropriate for you. YES you may do a couple of them and feel great, but chances are you wont be able to maintain that intensity in the long term and you will burnout, feel lost and quit.

Take time to learn all the variables of intensity and when to apply them.

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✔️Do you need help figuring out your training and nutrition?

✔️Are you ready to take the steps necessary to really change your look and feel?

✔️ Do you want to recover that strength you once had but dont know where to start?

👉 Drop us a message or go to our website to book your free consultation and find out how we can help you! 💪