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COMP PREP

EXTRAODINARY PHYSIQUES.
EXCEPTIONAL PERFORMANCE.
EVIDENCE-BASED APPROACHES.

OUR PROGRAMS

ALL-INCLUSIVE PACKAGES

Being competitive bodybuilding athletes ourselves, we understand the ins and outs of athlete life. Our comp prep program provides guidance in every aspect of your prep for a stress free and enjoyable experience.  We work together as a team to create your unique and individualised training and nutrition program for every stage of your prep, no matter if you're in a growth or cutting phase. We pride ourselves on achieving outstanding results and do so by utilising the latest evidence-based science to provide you with a holistic plan for your genetics, health and lifestyle to best maximise your body composition and training capacity. ​ Our service is fully online and all consultation are delivered via phone and/or video chat. For those located in Brisbane, we are able to offer an in-person exercise program design consultation.​

TWO-FOR-ONE COACHING

We believe you need all the support you can get so that's why Hayley and Damon work together to cover every aspect of your prep so you can just focus on getting your best physique possible.

ATHLETES AND SPORTS WE WORK WITH

We work with all athletes from all federations and divisions however, we specialise in prepping natural athletes from drug tested federations. Divisions we work with include bikini and swimsuit model, wellness model, sports and fitness model, physique model, classic physique, figure and bodybuilding.​

COMPETITIONS WE PREP CLIENTS FOR

We specialise in aesthetic and strength and conditioning sports that require you to either 'make weight' or get 'ultra lean' including:

  • bodybuilding

  • powerlifting

  • mixed martial arts

BODYBUILDING PREP LENGTH

Dieting into a competition, we have a minimum 25 week to stage and 5-week post stage (minimum 30 weeks). Each person will require a different amount of time to prep for stage, so it's a case-by-case basis. Why so long? We want you to achieve the best possible condition onstage and to ensure your health, metabolism and nutritional status is maintained to the highest degree.​

MMA & POWERLIFTING 'MAKING WEIGHT' PREP LENGTH

Need to drop a weight division? No problem. Need to be performing your best at comp? Doubly no problem. I utilise a range of safe, evidence-based techniques to get you to your optimal competition weight without impacting your performance. Prep length is on a case-by -case basis but at a minimum, I insist on at least 10 weeks preparation.   

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OFF SEASON COACHING

Excellent stage outcomes are only achieved through a successful off season. Our off-season coaching involves nutrition and strength coaching approaches to:

  1. maximise muscle gain while minimising fat gain through diet induced anabolic windows

  2. correct asymmetry or muscle size imbalances

  3. improve neural and muscle patterning

  4. improve strength and sport-specific performance markers 

  5. optimise metabolic health 

  6. optimise mindset and personal growth

IN-SEASON DIET COACHING

$125/WEEK

We cover all aspects of your journey to competition and leave no guesswork. 

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Program Inclusions:​

  • Nutrition and Supplement Plan including:

    • Highly structured and periodised macro-based nutrition plan with timing recommendations to support exercise, performance and metabolism.

    • Detailed supplement and/or vitamin plan.

    • Instructions on inputting your current caloric intake into spreadsheets and food logs app such as MyFitnessPal and Easy Diet Diary.

    • Minimum daily targets and lists for vegetables, fruits, and fiber intake.

  • Individualised and periodised exercise plan delivered via mobile app Trainerize, complete with exercise videos, designated rep, sets, built-in timer for rest periods and more! Training blocks are 6-weeks and change every 6 weeks.

  • Online form check ins every week where you report on your challenges and celebrate the wins so that we can keep you accountable, consistent and on track towards your reaching your goals. ​​

  • Feedback for your check in is via Loom video for a more in person coaching experience.

  • Fortnightly posing coaching (bodybuilding comps only) where we provide feedback via Loom Video on areas to improve in your posing

  • Unlimited nutrition and exercise plan amendments

  • Unlimited nutrition and training support and mentoring

  • Competition day support either in person or via phone

  • Supplement prescription if needed to better optimise performance

 

Note:

1. This package is priced as per our standard joint nutrition and exercise program block with a sign on fee of $270 and weekly ongoing direct debit of $125 - see NUTRITION & EXERCISE page

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OFF SEASON COACHING

$85/WEEK

Depending on your goals or timeframes to competition, we offer two all-inclusive programs that vary only in the frequency in which you do your nutrition coaching sessions.​

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Program Inclusions:​

  • Individualised and periodised 6-weekly exercise plan delivered via mobile app Trainerize, complete with exercise videos, designated rep, sets, built-in timer for rest periods and more! 

  • Nutrition and Supplement Plan including:

    • Highly structured and periodised macro-based nutrition plan with timing recommendations to support exercise, performance and metabolism.

    • Detailed supplement and/or vitamin plan.

    • Instructions on inputting your current caloric intake into spreadsheets and food logs app such as MyFitnessPal and Easy Diet Diary.

    • Minimum daily targets and lists for vegetables, fruits, and fiber intake.

  • Online form check ins every 2 weeks where you report on your challenges and celebrate the wins so that we can keep you accountable, consistent and on track towards your reaching your goals. ​​

  • Feedback for your check in is via Loom video for a more in person coaching experience.

 

Note:

1.1. This package is priced as per our standard joint nutrition and exercise program block with a sign on fee and weekly ongoing direct debit - see NUTRITION & EXERCISE page for two and three weekly check in options

WE UTILISE TRAINERIZE SOFTWARE TO PROVIDE YOU WITH THE MOST USER FRIENDLY EXPERIENCE TO VIEWING, RECORDING AND TRACKING YOUR STRENGTH PROGRESSION.
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EASY DIET DIARY IS OUR PREFERRED DIET TRACKING APP, MADE BY AUSTRALIANS FOR AUSTRALIANS. RECORD, TRACK AND PLAN YOUR FAVOURITE FOODS QUICKLY BY SEARCHING THEIR EXTENSIVE DATABASE OR SCANNING BARCODES. 
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