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  • ironwillfitnessandnutrition
    tim Williams
    @ironwillfitnessandnutrition

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One thing that definitely rings true especially in health and physique goals. 
Focusing on what everyone else is doing can very easily pull you off track to getting to where you want to be.
I remember a saying i heard when i was younger .
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" your goals are like a train, trying to reach the end station is what you are aiming to achieve , but if you get off at every station to see whats going on with everyone else you may very well never reach your destination.
-
➡️Stay focused
➡️Think of the end goal
➡️ Rememeber this is your fucking train and ride that bitch all the way to the end.
#Ironwillfitnessandnutrition#trainedphysioandfitness#personaltraining#onlinecoaching#coach#goals#determination#stayfocused#dreambig#gym#gymmotivation#nutrition#fatloss#musclegain#perthfitfam
One thing that definitely rings true especially in health and physique goals. Focusing on what everyone else is doing can very easily pull you off track to getting to where you want to be. I remember a saying i heard when i was younger . - " your goals are like a train, trying to reach the end station is what you are aiming to achieve , but if you get off at every station to see whats going on with everyone else you may very well never reach your destination. - ➡️Stay focused ➡️Think of the end goal ➡️ Rememeber this is your fucking train and ride that bitch all the way to the end. #Ironwillfitnessandnutrition #trainedphysioandfitness #personaltraining #onlinecoaching #coach #goals #determination #stayfocused #dreambig #gym #gymmotivation #nutrition #fatloss #musclegain #perthfitfam 
Now this is going to be a bit of an experiment.
I have been clenching my teeth quite violently for the last 3 months on any big lifts especially deadlift which is resulting in me getting lock jaw , cramping in my traps and reduced movement in my neck and because of this my performance has dropped.
Have seen quite a few people adopting the use of performance mouth gaurds so im going to give it a go and see how much of a difference it makes.
@newageperformance 
#Ironwillfitnessandnutrition#trainedphysioandfitness#personaltrainer#coach#strengthcoach#performance#powerlifting#bodybuilding#gym#strength#shredded#weightlifting
Now this is going to be a bit of an experiment. I have been clenching my teeth quite violently for the last 3 months on any big lifts especially deadlift which is resulting in me getting lock jaw , cramping in my traps and reduced movement in my neck and because of this my performance has dropped. Have seen quite a few people adopting the use of performance mouth gaurds so im going to give it a go and see how much of a difference it makes. @newageperformance #Ironwillfitnessandnutrition #trainedphysioandfitness #personaltrainer #coach #strengthcoach #performance #powerlifting #bodybuilding #gym #strength #shredded #weightlifting 
And thats an end to an awesome gig at golds gym thanks guys for coming out for my farewell dinner and drinks :)
#Ironwillfitnessandnutrition#goldsgym#andthatsawrap#ontoanewadventure#goldsfam
*BULLSHIT ALERT* 
This is the stuff that frustrates the shit out of me 
Apparently this is another miracle from the "educated" Dr Oz claiming it breaks down fat cells faster than anything else.
- ➡️So many clients i come in contact with bring up articles or info graphics such as this because they have seen it on social media and it has been posted by some so called expert .
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➡️At a rough calculation thats nearly 160 calories per drink so say we have it with your average 4 meals a day that equates to 640 extra calories a day which could put you in a substantial surplus and will not in any way help fat loss.
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➡️There are no miraculous short cuts to fat loss or any goal in the gym that requires nutritional manipulation. 
#Ironwillfitnessandnutrition#nutrition#socalledexperts#trustsciencenotbullshit#therearenoshortcuts#fatloss#gym#drozisdrdickhead#
*BULLSHIT ALERT* This is the stuff that frustrates the shit out of me Apparently this is another miracle from the "educated" Dr Oz claiming it breaks down fat cells faster than anything else. - ➡️So many clients i come in contact with bring up articles or info graphics such as this because they have seen it on social media and it has been posted by some so called expert . - ➡️At a rough calculation thats nearly 160 calories per drink so say we have it with your average 4 meals a day that equates to 640 extra calories a day which could put you in a substantial surplus and will not in any way help fat loss. - ➡️There are no miraculous short cuts to fat loss or any goal in the gym that requires nutritional manipulation. #Ironwillfitnessandnutrition #nutrition #socalledexperts #trustsciencenotbullshit #therearenoshortcuts #fatloss #gym #drozisdrdickhead #
So a bit of an announcement 
As of January 5th 2018 i will be finishing up working at Golds gym rockingham and moving to Trained physiotherapy and fitness in east perth , this decision was a hard one but in the end needed to be made .

I just want to say a massive thanks to Chad , BJ , Amy and Andrew the owners at Golds gym WA for having me on board since opening the rockingham facility its been an absolute  pleasure working at Golds Rockingham with such a great bunch of staff.

Huge thank you to all of my clients that have trained with me in the time ive been there you are all legends.

I am definitely excited to be working with Cam and the team and trained physio and fitness and look forward to making it my new home. 
Anyone keen on personal training or coaching at the new facility please send me a msg and take advantage of our awesome setup and membership prices .
#Ironwillfitnessandnutrition#trainedphysiotherapyandfitness#personaltrainer#eastperth#coaching#newhome#goingtomissgolds#bodybuilding#powerlifting#strength#strengthtraining#compprep#onlinecoaching
So a bit of an announcement As of January 5th 2018 i will be finishing up working at Golds gym rockingham and moving to Trained physiotherapy and fitness in east perth , this decision was a hard one but in the end needed to be made . I just want to say a massive thanks to Chad , BJ , Amy and Andrew the owners at Golds gym WA for having me on board since opening the rockingham facility its been an absolute pleasure working at Golds Rockingham with such a great bunch of staff. Huge thank you to all of my clients that have trained with me in the time ive been there you are all legends. I am definitely excited to be working with Cam and the team and trained physio and fitness and look forward to making it my new home. Anyone keen on personal training or coaching at the new facility please send me a msg and take advantage of our awesome setup and membership prices . #Ironwillfitnessandnutrition #trainedphysiotherapyandfitness #personaltrainer #eastperth #coaching #newhome #goingtomissgolds #bodybuilding #powerlifting #strength #strengthtraining #compprep #onlinecoaching 
SCIENTIFIC FACT
"You write better programs after stuffing your face with good food"

Disclaimer - not actual scientific fact 
#ironwillfitnessandnutrition#goldsgym#luluscafe#allthefoods#studygains#nutrition#thatfridayfeeling#avocadolover
Love getting solid results with clients .
My client hailey showing some decent numbers in the 9 weeks we have been working together. ➡️9kg drop in body weight
➡️7.2kg drop in body fat mass
➡️1kg up in lean mass
➡️Waist has dropped 10cm
➡️Hips have dropped  14cm
All due to solid nutrition changes and massive changes in stomach health and digestion.
@goldsgymwa  #ironwillfitnessandnutrition#goldsgymwa #goldsgymaustralia#personaltrainer#bodybuilding#nutrition#girlsthatlift#strengtg#strong#deadlift#squat#onlinecoaching#gymmotivation#fitfam#perthfitfam
Love getting solid results with clients . My client hailey showing some decent numbers in the 9 weeks we have been working together. ➡️9kg drop in body weight ➡️7.2kg drop in body fat mass ➡️1kg up in lean mass ➡️Waist has dropped 10cm ➡️Hips have dropped 14cm All due to solid nutrition changes and massive changes in stomach health and digestion. @goldsgymwa #ironwillfitnessandnutrition #goldsgymwa  #goldsgymaustralia #personaltrainer #bodybuilding #nutrition #girlsthatlift #strengtg #strong #deadlift #squat #onlinecoaching #gymmotivation #fitfam #perthfitfam 
Sometimes i get comments like powerlifting /strength specific training dosent work for fat loss , this before and after says otherwise.
My awesome client @simonangell80 simona not only got awesome progression in strength but also a solid 9kg drop in body weight.
Simon now trains on his own following the training structure we set him up on focusing predominatly on strength .
I Will be running a strength based class starting early next year if people are interested in strength training.
@goldsgymwa
Sometimes i get comments like powerlifting /strength specific training dosent work for fat loss , this before and after says otherwise. My awesome client @simonangell80 simona not only got awesome progression in strength but also a solid 9kg drop in body weight. Simon now trains on his own following the training structure we set him up on focusing predominatly on strength . I Will be running a strength based class starting early next year if people are interested in strength training. @goldsgymwa
Pretty much how i structure my own and a lot of clients nutrition.
I have found with lots of people they respond well to protein and fat based breakfasts and find it easier to eat meals structured that way instead of heavy carb meals because digestion works a little easier with less bloating.
Also carbs before bed will help with sleep and the old "no carbs after a certain time of day " myth is exactly that a myth you will not gain body fat doing this if staying within your macronutrient breakdown.
This method is not a blanket approach and some people will have their day structured differenty according to personal preference and needs.
HOW IS YOUR DAY STRUCTURED ????
@goldsgymwa
CREDIT TO J MAX FITNESS FOR THE GRAPHIC 
#ironwillfitnessandnutrition#goldsgym#goldsgymaustralia#goldsgymwa#nutrition#bodybuilding#powerlifting#fatloss#musclegain#personaltrainer#coach#dietstructure
Pretty much how i structure my own and a lot of clients nutrition. I have found with lots of people they respond well to protein and fat based breakfasts and find it easier to eat meals structured that way instead of heavy carb meals because digestion works a little easier with less bloating. Also carbs before bed will help with sleep and the old "no carbs after a certain time of day " myth is exactly that a myth you will not gain body fat doing this if staying within your macronutrient breakdown. This method is not a blanket approach and some people will have their day structured differenty according to personal preference and needs. HOW IS YOUR DAY STRUCTURED ???? @goldsgymwa CREDIT TO J MAX FITNESS FOR THE GRAPHIC #ironwillfitnessandnutrition #goldsgym #goldsgymaustralia #goldsgymwa #nutrition #bodybuilding #powerlifting #fatloss #musclegain #personaltrainer #coach #dietstructure 
Something that has been frustrating me lately is people trying to reinvent the wheel when their clients don't know the basics 😡😡😡
#ironwillfitnessandnutrition#goldsgym#goldsgymaustralia#goldsgymwa#bodybuilding#powerlifting#keepitsimple#basicworks#personaltrainer#coach#trainsmart#cutthebullshit#liftproperly
Supervising the deadlift station for the awesome charity event for youth on fire that @revs_fitness put together.
Was an honour to be a part of such a good cause.
Killer seing the fitfam smashing out their 100 rep deadlifts everyone was not excepting failure and killed it.
#ironwillfitnessandnutrition#goldsgymwa#goldsgymaustralia#goldsgym#youthonfire#charityevent#perthfitfam#deadlifts#smashingit#teameffort#fitness
Many people let things set them back and defeat them in life
And for what ?
Never remain defeated ,rise above the things that hold you back.
To accept defeat is to give up and life is to damn short to give up.
#ironwillfitnessandnutrition#goldsgym#goldsgymaustralia#goldsgymwa#bodybuilding#powerlifting#fatloss#musclegain#nutrition#gym#gymmotivation#personaltrainer#strong#strength
So i do ok at building big backs 
My amazing fiance @misselizanicole with a back as big as a barn door.
#ironwillfitnessandnutrition#goldsgym#goldsgymwa#goldsgymaustralia#bodybuilding#IFBB#babygotback#myfiance#musclebarbie#girlsthatlift#gym#gymmotivation#personaltrainer#coach
My client cait smashing a deadlift PB 2 weeks into training
@Regranned from @enoughforalapdance -  A new Pb reached in week 2 of training. 110 deadlift 🤓 thanks to my coach @ironwillfitnessandnutrition!! So guys looking for some fancy deadlift socks... help me out with some brands. #powerlifter#deadlift#deadliftsocks #girlswholift#deadliftbruises#ironwillfitnessandnutrition#goldsgym#personaltrainer#strength#onlinecoaching#gym#gymmotivation#girlsthatliftheavy
Bang on the money and taking home a 1st place in fitness model novice 
@meldredgefit 
Now onto opens 
#ironwillfitnessandnutrition#goldsgym#ICN#natylimpia#bali#fitnessmodel#winnerwinner#bodybuilding#shredded#1stplace🏆
Lots of people ask me what sort of food i eat and what sorts of food they can eat thats easy to prep yet will still get them results.
This is definitely one of my favourites
- baked chicken breast in morrocan seasoning
- baked sweet potato with cajun seasoning
- mixed coloured veggies
Whole meal can be made with just the oven and a few trays.
I put the frozen veggies into the containers still frozen because they cook when you reheat the chicken and sweet potato.
Ill start posting a few more meal ideas as lots of people have been asking me what i eat.
Shout out to my better half for preping my food :)
#ironwillfitnessandnutrition#goldsgymwa #goldsgymaustralia#goldsgym#nutrition#food#needthatfuel#bodybuilding#powerlifting#strengthtraining#fatloss#shredded#musclegain#chicken#sweetpotato#ironwillkitchen#gym#gymmotivation#masteechef#hahanotreally
Lots of people ask me what sort of food i eat and what sorts of food they can eat thats easy to prep yet will still get them results. This is definitely one of my favourites - baked chicken breast in morrocan seasoning - baked sweet potato with cajun seasoning - mixed coloured veggies Whole meal can be made with just the oven and a few trays. I put the frozen veggies into the containers still frozen because they cook when you reheat the chicken and sweet potato. Ill start posting a few more meal ideas as lots of people have been asking me what i eat. Shout out to my better half for preping my food :) #ironwillfitnessandnutrition #goldsgymwa  #goldsgymaustralia #goldsgym #nutrition #food #needthatfuel #bodybuilding #powerlifting #strengthtraining #fatloss #shredded #musclegain #chicken #sweetpotato #ironwillkitchen #gym #gymmotivation #masteechef #hahanotreally 
My client dani coming back nicely from her hamstring tear with everything starting to fall into place and move well.
As much as injuries suck not taking the time to rehab properly and ending up reinjured sucks even more so we have stuck to the game plan to get dani back on track. 
@goldsgymwa 
#ironwillfitnessandnutrition#goldsgymwa#goldsgymaustralia#goldsgym#deadlifts#powerlifting#strength#strengthcoach#strong#stronggirls#gym#gymmotivation#personaltrainer#onlinecoaching
My client dani coming back nicely from her hamstring tear with everything starting to fall into place and move well. As much as injuries suck not taking the time to rehab properly and ending up reinjured sucks even more so we have stuck to the game plan to get dani back on track. @goldsgymwa #ironwillfitnessandnutrition #goldsgymwa #goldsgymaustralia #goldsgym #deadlifts #powerlifting #strength #strengthcoach #strong #stronggirls #gym #gymmotivation #personaltrainer #onlinecoaching 
And thats a wrap on australian ICN nationals 2017
So unbelievably proud of my client @meldredgefit 
Taking home
1st place fitness model novice class 3
1st place fitness model open class 3
4th place sports model novice class 3
4th place sports model open class 3

You absolutely killed it up there now time for bali and comp 3 💪💪💪
@goldsgymwa
#ironwillfitnessandnutrition#goldsgymwa#goldsgymaustralia#icnnationals#ICN#icnWA#bodybuilding#sportsmodel#fitbessmodel#prepcoach#onlinecoaching#gymmotivation#shredded
And thats a wrap on australian ICN nationals 2017 So unbelievably proud of my client @meldredgefit Taking home 1st place fitness model novice class 3 1st place fitness model open class 3 4th place sports model novice class 3 4th place sports model open class 3 You absolutely killed it up there now time for bali and comp 3 💪💪💪 @goldsgymwa #ironwillfitnessandnutrition #goldsgymwa #goldsgymaustralia #icnnationals #ICN #icnWA #bodybuilding #sportsmodel #fitbessmodel #prepcoach #onlinecoaching #gymmotivation #shredded