Enhanced Aesthetics - Bones To Beast Coaching

26/03/2020

🚨𝗔𝗧𝗧𝗘𝗡𝗧𝗜𝗢𝗡 𝗠𝗘𝗡 & 𝗪𝗢𝗠𝗘𝗡 🚨: Complete your NO OBLIGATION absolutely FREE Physique Assessment and receive a detailed report on what you need to do in order to get the results & body you want - available for the next 20 PEOPLE ONLY! 𝙇𝙞𝙣𝙠 𝙞𝙣 𝙗𝙞𝙤 (👉🏽).
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⚡️𝗙𝗔𝗧 𝗟𝗢𝗦𝗦 𝗪𝗢𝗥𝗞𝗢𝗨𝗧 #𝟮⚡️
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Continuing on from the previous workout this would be workout 2 of your week. Following the same style, this prioritises a knee flexion and vertical press (shoulder flexion) to begin within our A series.
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Remember to stay true to the rest periods and stick with the tempo of each exercise, it has been placed there for a reason!
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You can rotate this as a 3-day or 4-day per week training split. If 3x per week you would rotate every second day with the weekends used for rest.
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If 4x per week then a standard 2 days on 1 off rotation with weekends off will work. Got questions? Leave them below!
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If you know someone who needs this, tag them below and save for later! 🔖👇🏼🔖👇🏼🔖👇🏼
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#𝙋𝙝𝙮𝙨𝙞𝙦𝙪𝙚𝙎𝙦𝙪𝙖𝙙
#𝙏𝙝𝙚𝙋𝙝𝙮𝙨𝙞𝙦𝙪𝙚𝘾𝙤𝙖𝙘𝙝




@ Murrumba Downs, Queensland, Australia

20/03/2020

🚨𝗠𝗘𝗡 & 𝗪𝗢𝗠𝗘𝗡 𝗟𝗜𝗦𝗧𝗘𝗡 𝗨𝗣🚨
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So I put together this 20-page guide ‘𝑻𝑯𝑬 𝑵𝑼𝑻𝑹𝑰𝑻𝑰𝑶𝑵 𝑴𝑨𝑵𝑼𝑨𝑳’ which helps shed light on the key fundamentals and the 6 𝙠𝙚𝙮 𝙛𝙖𝙘𝙩𝙤𝙧𝙨 𝙩𝙤 𝙮𝙤𝙪𝙧 𝙣𝙪𝙩𝙧𝙞𝙩𝙞𝙤𝙣 𝙨𝙪𝙘𝙘𝙚𝙨𝙨.
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Grab your FREE copy of 𝑻𝑯𝑬 𝑵𝑼𝑻𝑹𝑰𝑻𝑰𝑶𝑵 𝑴𝑨𝑵𝑼𝑨𝑳 by clicking the link in my bio (👉🏽).
𝙉𝙤 𝙛𝙖𝙙 𝙙𝙞𝙚𝙩𝙨. 𝙉𝙤 𝙢𝙖𝙜𝙞𝙘 𝙥𝙞𝙡𝙡𝙨. 𝙅𝙪𝙨𝙩 𝙚𝙫𝙞𝙙𝙚𝙣𝙘𝙚.
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📍HOW MANY TIMES SHOULD I TRAIN PER WEEK?📍 by
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If you have not moved into the next level in your training then this would be the best place to start.
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Hitting each muscle group 2x per week is what I consider 'base growth', meaning over the course of the mesocycle there will be a fairly even split in total working sets between each muscle group.
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This is also benefits by being able to visually see which muscle groups make a greater amount of progress and which muscle groups are lagging behind.
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From here you can organise your successive mesocycles of training accordingly. Train smarter, not harder.
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How many times are you hitting each muscle group per week?
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#𝙏𝙝𝙚𝙋𝙝𝙮𝙨𝙞𝙦𝙪𝙚𝘾𝙤𝙖𝙘𝙝 @ World Gym Burpengary

10/03/2020

🚨𝗠𝗘𝗡 & 𝗪𝗢𝗠𝗘𝗡 𝗟𝗜𝗦𝗧𝗘𝗡 𝗨𝗣🚨
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So I put together this 20-page guide ‘𝑻𝑯𝑬 𝑵𝑼𝑻𝑹𝑰𝑻𝑰𝑶𝑵 𝑴𝑨𝑵𝑼𝑨𝑳’ which helps shed light on the key fundamentals and the 6 𝙠𝙚𝙮 𝙛𝙖𝙘𝙩𝙤𝙧𝙨 𝙩𝙤 𝙮𝙤𝙪𝙧 𝙣𝙪𝙩𝙧𝙞𝙩𝙞𝙤𝙣 𝙨𝙪𝙘𝙘𝙚𝙨𝙨.
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Grab your FREE copy of 𝑻𝑯𝑬 𝑵𝑼𝑻𝑹𝑰𝑻𝑰𝑶𝑵 𝑴𝑨𝑵𝑼𝑨𝑳 by clicking the link in my bio (👉🏽).
𝙉𝙤 𝙛𝙖𝙙 𝙙𝙞𝙚𝙩𝙨. 𝙉𝙤 𝙢𝙖𝙜𝙞𝙘 𝙥𝙞𝙡𝙡𝙨. 𝙅𝙪𝙨𝙩 𝙚𝙫𝙞𝙙𝙚𝙣𝙘𝙚.
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So, your goal is to lose body fat, FAST. This workout example is the perfect starting point that you need to follow through with and can be seen in many of me new clients first phase of programming.
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Combine this with the detailed information inside the nutrition manual (another shameless plug) and you will have a winning recipe. No, but seriously, I just want to see you succeed!
Got questions? Leave them below!
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If you know someone who needs this, tag them below and save for later! 🔖👇🏼🔖👇🏼🔖👇🏼
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#𝙏𝙝𝙚𝙋𝙝𝙮𝙨𝙞𝙦𝙪𝙚𝘾𝙤𝙖𝙘𝙝⠀ @ Genesis Health and Fitness Lawnton

09/03/2020

🚨𝗠𝗘𝗡 & 𝗪𝗢𝗠𝗘𝗡 𝗟𝗜𝗦𝗧𝗘𝗡 𝗨𝗣🚨
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📍ASK THE PHYSIQUE COACH📍by
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Are you still hearing people claim you can't absorb any more than 20g of protein at any time?
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Leave your comments below!
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👉🏽 You can also grab my all-new NUTRITION MANUAL free by hitting that link in my bio.
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#𝙋𝙝𝙮𝙨𝙞𝙦𝙪𝙚𝙎𝙦𝙪𝙖𝙙
#𝙏𝙝𝙚𝙋𝙝𝙮𝙨𝙞𝙦𝙪𝙚𝘾𝙤𝙖𝙘𝙝




@ North Lakes, Queensland, Australia

05/03/2020

🚨𝗠𝗘𝗡 & 𝗪𝗢𝗠𝗘𝗡 𝗟𝗜𝗦𝗧𝗘𝗡 𝗨𝗣🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🎯 WANT TO LOSE FAT? 🎯by
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A few simple guidelines that you can take care of pretty easily if you just want to get the ball rolling.
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In terms of the nutrition side of things, I have just released my new "Nutrition Manual".
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This is a step by step fundamental breakdown that provides you with the 6 key factors to your nutrition success. Including the set up of your dietary strategy and more importantly the WHY behind these actions.
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It's completely free so just hit the link in my bio and I will send it your way no strings attached!
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#𝙋𝙝𝙮𝙨𝙞𝙦𝙪𝙚𝙎𝙦𝙪𝙖𝙙
#𝙏𝙧𝙖𝙞𝙣𝙎𝙢𝙖𝙧𝙩𝙚𝙧𝙉𝙤𝙩𝙃𝙖𝙧𝙙𝙚𝙧
#𝙏𝙝𝙚𝙋𝙝𝙮𝙨𝙞𝙦𝙪𝙚𝘾𝙤𝙖𝙘𝙝
#𝙌𝙪𝙖𝙡𝙞𝙩𝙮𝙊𝙫𝙚𝙧𝙌𝙪𝙖𝙣𝙩𝙞𝙩𝙮





@ World Gym North Lakes

24/02/2020

THE PHYSIQUE COACH IS LIVE!!!

Yes, unfortunately, Enhanced Aesthetics has been put to rest...

As some of you may know I have been diligently putting things in place with the final step forward for my career and business.

I know longer ONLY work with men, I have now opened my doors to educating & coaching both men AND women in an effort to truly make a mark on this industry.

With the shift in how my career is progressing and the specific areas of interest I am moving into it made sense for me to rebrand my business entirely and what more fitting way than to be known as The Physique Coach.

So with that being said, please go check out the new website at

Define Your Priority Objective Based On Your Target & Goals Select The Appropriate Physique Coaching Plan For Your Goals Join The Physique Squad & Start Your Transformation Today!

17/02/2020

🥩 EVIDENCE-BASED PROTEIN CHEATSHEET 🍗
The inspiration behind this graphic comes from
First and foremost, get a grip on your total daily protein intake. Your meal frequency will be dependant on what YOU prefer!
🥩 3 meals per day, great.
🥩 4 meals per day, amazing.
🥩 3 meals and a super shake, fantastic.
Once you have established enough data via tracking your intake and can see that you have a handle on total daily protein then look at optimising things a little further with a focus on maximising your anabolic responses on a meal by meal basis and throw in some unicorn magic with peri-workout strategies.
If your a physique athlete or enthusiast the latter may be provide some benefit whether it provides an extra 1% or 5% it may be worth it.

#𝙋𝙝𝙮𝙨𝙞𝙦𝙪𝙚𝙎𝙦𝙪𝙖𝙙
#𝙏𝙧𝙖𝙞𝙣𝙎𝙢𝙖𝙧𝙩𝙚𝙧𝙉𝙤𝙩𝙃𝙖𝙧𝙙𝙚𝙧
#𝙏𝙝𝙚𝙋𝙝𝙮𝙨𝙞𝙦𝙪𝙚𝘾𝙤𝙖𝙘𝙝
#𝙌𝙪𝙖𝙡𝙞𝙩𝙮𝙊𝙫𝙚𝙧𝙌𝙪𝙖𝙣𝙩𝙞𝙩𝙮

16/01/2020

🚨Lads & Ladies! Create you FREE membership to the physique hub and access over 50 article based lessons all heavily backed by scientific references and real world experience. Click the link in my bio to secure your access!

General Adaption Syndrome or GAS is a three-stage process which cause physiological changes in the body under stress.

Hans Selye explains it as the body’s to better fit for survival.

The three stages are as follows...

12/01/2020

Muscle Protein Synthesis (MPS) is a process that repairs muscle damage caused by intense exercise and activity. It repairs and strengthens the muscle fibers.

Amino acids are the key, responsible for creation/repair of muscle tissues.

There are two ways MPS can be activated : Nutrition and Exercise.

Nutrient-driven increases in MPS are of finite duration. So even if there are sufficient amount on amino acids available, the MPS is not prolonged.

With resistance training though, MPS can be prolonged even beyond 24 hours after a single exercise session.(1)
Muscle Protein Balance decides if you gain or lose muscle mass. It is the difference between Muscle Protein Synthesis (MPS) and Muscle Protein Breakdown (MPB). When the MPS is more than the MPB, you see an increase in net muscle mass. When you see MPS is less than MPB than you lose muscle mass. And If both MPS and MPB are equal, then muscle mass will remain maintained.

1.Atherton, P. J., & Smith, K. (2012). Muscle protein synthesis in response to nutrition and exercise. The Journal of physiology, 590(5), 1049-1057.

@ Sydney, Australia