The Physique Code

4 years since the doors of the Gym first opened. 5.5 since TPC started
Happy birthday to us 👊🏼❤️

Ethan doing some great work with clients 👊🏼👊🏼
Posted • .coaching Progress update for down 8 weeks, ~5kg down, introduction of consistency in training and small changes to lifestyle and this is what we get, beautiful work my Friday 💪🏼🙌🏼
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EPIC WORK from Kayla and Nick!!! 💪👊🏼
Posted • Comp prep client 💥 
 
Nick is currently 11 weeks out from his first show  
 
First photos (15th May) second photos (current)  
 
We still have plenty of room to push harder 
He is doing exceptionally well and has done absolutely everything I have asked from him!  
 
I can not wait to see him rock the stage for the first time! 
Bring on the next 11 weeks, it’s go time!

Posted • 🥩🍚🥦  
  
STARTING OUT WITH MEAL PREPPING  
  
When beginning the journey of working on your nutrition, we don’t want to go from 0-100 in the first week!   
Chances are that if we try to change absolutely everything at once, it will become too overwhelming and a dreaded chore that we may begin to put off   
We don’t want to spend hours cooking super complicated meals, or having to track a million different items   
  
Instead, we can simplify our meal prep routine to make life easier and less stressful!   
 
When planning out your week in advance, follow these simple steps to create awesome meals that align with your goals 👇🏼  
  
1️⃣ choose a protein source  
- chicken, red meat, mince, fish, tofu, eggs , yoghurt
  
2️⃣ choose a carb source  
- pasta, potato, rice, pumpkin, bread  
  
3️⃣ choose a fat source   
- avocado, nut butters, oil, butter, fatty meats   
  
4️⃣ add in some salad/vegetables   
- frozen veg is super convenient   
- buy pre-cut veg for extra time saving   
  
5️⃣ add some flavour in   
- think fresh herbs, spices, seasonings   
- use low calorie sauces or recipe bases   
- salt and pepper always works a treat   
  
➡️ swipe across to find some of my favourite meal prep combinations