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REACH YOUR
MAXIMUM

Qualified Personal Trainers and
Sports Nutritionists

WHAT WE ARE ABOUT

Qualified personal trainers and nutritionists who will optimise your training, improve your nutrition and help you become a bigger, leaner, stronger version of yourself.

TESTIMONIALS

"Program based on my needs, not a copy-paste approach. Attention to detail and never left in the lurch when I need help with my program."

Jordan

INSTAGRAM

🚨 The scale isn’t the enemy 🚨

If you only weigh yourself every now and then, every number feels like it carries the world on its shoulders. One “bad” weigh-in and suddenly your whole day is thrown off.

But when you weigh yourself regularly, you see the natural ups and downs for what they are. Water. Food. Stress. Sleep. Hormones. Normal fluctuations that happen to everyone.

The more often you do it, the less scary it becomes. The less power that number has over you.

Progress isn’t one weigh-in. It’s the trend over time.
It’s strength going up. Clothes fitting different. Confidence building.

The scale is just data. Use it, don’t fear it.

#scales #body #nutrition #training #fitness #calories #gymtips

🚨 The scale isn’t the enemy 🚨

If you only weigh yourself every now and then, every number feels like it carries the world on its shoulders. One “bad” weigh-in and suddenly your whole day is thrown off.

But when you weigh yourself regularly, you see the natural ups and downs for what they are. Water. Food. Stress. Sleep. Hormones. Normal fluctuations that happen to everyone.

The more often you do it, the less scary it becomes. The less power that number has over you.

Progress isn’t one weigh-in. It’s the trend over time.
It’s strength going up. Clothes fitting different. Confidence building.

The scale is just data. Use it, don’t fear it.

#scales #body #nutrition #training #fitness #calories #gymtips

🎯 When family love = food… but you’re in comp prep

“What do you mean you don’t want my famous dish?”
…yeah, the one that’s been in the oven for hours 🙃

Explaining to loved ones why you can’t eat certain foods even though they’re “healthy” can feel brutal.

Here’s the thing:
Prep has rules. Even small swaps can throw your plan off.
It’s not personal. You’re not rejecting them, you’re following a process.
Educate them. A little “this is what it takes to get stage-ready” goes a long way.

💡 Remember: their food is made with love and your goals are built with discipline. Both can co-exist ❤️

#nutrition #fitness #calories #nutritionist #physique #food #macros

🎯 When family love = food… but you’re in comp prep

“What do you mean you don’t want my famous dish?”
…yeah, the one that’s been in the oven for hours 🙃

Explaining to loved ones why you can’t eat certain foods even though they’re “healthy” can feel brutal.

Here’s the thing:
Prep has rules. Even small swaps can throw your plan off.
It’s not personal. You’re not rejecting them, you’re following a process.
Educate them. A little “this is what it takes to get stage-ready” goes a long way.

💡 Remember: their food is made with love and your goals are built with discipline. Both can co-exist ❤️

#nutrition #fitness #calories #nutritionist #physique #food #macros

You asked questions and we answered 💪🏼

The boys sat down for a big Q&A session. A mix of fun and educational all rolled into one.

Sit back, relax and enjoy this one over the weekend

You know what to do - click the link in the bio besties 📺

#gym #training #fitness #bodybuilding #nutrition #physique #goals #lifestyle

You asked questions and we answered 💪🏼

The boys sat down for a big Q&A session. A mix of fun and educational all rolled into one.

Sit back, relax and enjoy this one over the weekend

You know what to do - click the link in the bio besties 📺

#gym #training #fitness #bodybuilding #nutrition #physique #goals #lifestyle

It’s the age-old question 🤔

Would you rather fight one horse-sized duck or 100 duck-sized horses? 🐎 🦆

Comment below which one you’d rather fight against👇

#gym #nutrition #training #fitness #nutritionist #gymtips #physique #food #bodybuilding #memes

It’s the age-old question 🤔

Would you rather fight one horse-sized duck or 100 duck-sized horses? 🐎 🦆

Comment below which one you’d rather fight against👇

#gym #nutrition #training #fitness #nutritionist #gymtips #physique #food #bodybuilding #memes

Always take the time to reflect and appreciate the progress you’ve made across your fitness journey!

Even when we’re constantly setting new goals and raising the bar for ourselves, we don’t stop for a moment to recognise any of the achievements we’ve won along the way.

So, take your photos, track your weights and training, and simply just reflect on it all 🙌🏼 be proud of yourself

#gym #nutrition #training #fitness #nutritionist #gymtips #physique #food #bodybuilding

Always take the time to reflect and appreciate the progress you’ve made across your fitness journey!

Even when we’re constantly setting new goals and raising the bar for ourselves, we don’t stop for a moment to recognise any of the achievements we’ve won along the way.

So, take your photos, track your weights and training, and simply just reflect on it all 🙌🏼 be proud of yourself

#gym #nutrition #training #fitness #nutritionist #gymtips #physique #food #bodybuilding

🗣️ Track your training!!

In order to level up your physique and see results you need to consistently track your training.

🟢 Track your weights
🟢 Track your reps
🟢 Don’t change it up too often
🟢 Challenge yourself

Listen to the full podcast over on our YouTube channel - the boys chat about all the key info you need to know about levelling up your physique 🤝🏼

#gym #nutrition #training #fitness #calories #nutritionist #gymtips #physique #bodybuilding

🗣️ Track your training!!

In order to level up your physique and see results you need to consistently track your training.

🟢 Track your weights
🟢 Track your reps
🟢 Don’t change it up too often
🟢 Challenge yourself

Listen to the full podcast over on our YouTube channel - the boys chat about all the key info you need to know about levelling up your physique 🤝🏼

#gym #nutrition #training #fitness #calories #nutritionist #gymtips #physique #bodybuilding

Oh how we’ve got a good poddy for you this week!

Rhys, Ben & Jesse sit down for a good ol’ laugh and chat about how to level up your physique - including all things training, nutrition, lifestyle, accountability, and what your goals look like.

Are you determined? Are you driven? Are you dedicated to getting the results you want?

Enjoy a peaceful moment this weekend by clicking on the link in our bio and having a listen 📺

#gym #training #physique #fitness #lifestyle #nutrition #bodybuilding #goals

Oh how we’ve got a good poddy for you this week!

Rhys, Ben & Jesse sit down for a good ol’ laugh and chat about how to level up your physique - including all things training, nutrition, lifestyle, accountability, and what your goals look like.

Are you determined? Are you driven? Are you dedicated to getting the results you want?

Enjoy a peaceful moment this weekend by clicking on the link in our bio and having a listen 📺

#gym #training #physique #fitness #lifestyle #nutrition #bodybuilding #goals

From house parties to 6am lifts.
From vodka sodas to pre-workout scoops.
Funny how the “big weekend plans” turned into hitting new PBs instead of standing in your mates kitchen at 5am on Sunday morning. 😎

One day you’re lining up for shots, next thing you’re lining up your macros and your squat depth.
And you know what? It hits better every time.

Respect to everyone who swapped hangovers for hypertrophy.

Comment 🍻 if your party days turned into training days.

#gym #FromPartyToPrep #Hypertrophy #FitnessJourney #PhysiqueGoals #ExPartyAnimal #NoMoreHangovers #PBsNotPints #GymHumour #lifestylechange

From house parties to 6am lifts.
From vodka sodas to pre-workout scoops.
Funny how the “big weekend plans” turned into hitting new PBs instead of standing in your mates kitchen at 5am on Sunday morning. 😎

One day you’re lining up for shots, next thing you’re lining up your macros and your squat depth.
And you know what? It hits better every time.

Respect to everyone who swapped hangovers for hypertrophy.

Comment 🍻 if your party days turned into training days.

#gym #FromPartyToPrep #Hypertrophy #FitnessJourney #PhysiqueGoals #ExPartyAnimal #NoMoreHangovers #PBsNotPints #GymHumour #lifestylechange

Feeling a bit fearful or intimidated stepping into the gym?

Ben & Rhys discuss some tips and tricks as to what you might find helpful.

It’s totally normal to have these feelings when you’re first starting out. Just know that most people in the gym have been where you are and only want to see you succeed!

Don’t be afraid to reach out for help - whether it’s a friendly looking guy or gal, or even one of the big ol’ meatheads. Everyone will have your back 🤝🏼

#gym #training #fitness #nutrition #gymtips #physique #intimidation #tips #tipsandtricks

Feeling a bit fearful or intimidated stepping into the gym?

Ben & Rhys discuss some tips and tricks as to what you might find helpful.

It’s totally normal to have these feelings when you’re first starting out. Just know that most people in the gym have been where you are and only want to see you succeed!

Don’t be afraid to reach out for help - whether it’s a friendly looking guy or gal, or even one of the big ol’ meatheads. Everyone will have your back 🤝🏼

#gym #training #fitness #nutrition #gymtips #physique #intimidation #tips #tipsandtricks

Not sure whether you’re overtraining? 😰

@coachpope_1rm lists a few of the warning signs.

If you are feeling pure exhaustion or you’re seeing a decline in the weights you’re pushing during a session, it’s more than likely that you’re overtraining.

To stop this from happening you need to:
🔹 Peel back on the amount you’re training
🔹 Ensure you’re fuelling your workouts properly

Learn to adjust your approach for optimal results or talk to one of our 1RM PT’s about how train at the right consistency for you.

Check out the whole vid, including the additional warning signs on undertraining over on our YouTube channel 📺

#gym #nutrition #training #fitness #gymtips #food #physique #bodybuilding #overtraining #undertraining #consistency

Not sure whether you’re overtraining? 😰

@coachpope_1rm lists a few of the warning signs.

If you are feeling pure exhaustion or you’re seeing a decline in the weights you’re pushing during a session, it’s more than likely that you’re overtraining.

To stop this from happening you need to:
🔹 Peel back on the amount you’re training
🔹 Ensure you’re fuelling your workouts properly

Learn to adjust your approach for optimal results or talk to one of our 1RM PT’s about how train at the right consistency for you.

Check out the whole vid, including the additional warning signs on undertraining over on our YouTube channel 📺

#gym #nutrition #training #fitness #gymtips #food #physique #bodybuilding #overtraining #undertraining #consistency

This week we officially welcome @coachpope_1rm to the podcast!! 🙌🏼

Get to know Ben and his journey into the fitness world - it’s a fantastic talk between the boys.

They also cover progressing through and comparing your own physique journey, how to overcome feelings of intimidation when joining a new gym, signs of overtraining and undertraining, how to stay motivated when progress is slow, keeping your training the same during a menstrual cycle, and macro calculator accuracy.

YouTube vid is now live, so check it out over on our channel 📺 link in bio 🔗

#gym #fitness #training #bodybuilding #progress #nutrition #physique #motivation #trainer #youtube

This week we officially welcome @coachpope_1rm to the podcast!! 🙌🏼

Get to know Ben and his journey into the fitness world - it’s a fantastic talk between the boys.

They also cover progressing through and comparing your own physique journey, how to overcome feelings of intimidation when joining a new gym, signs of overtraining and undertraining, how to stay motivated when progress is slow, keeping your training the same during a menstrual cycle, and macro calculator accuracy.

YouTube vid is now live, so check it out over on our channel 📺 link in bio 🔗

#gym #fitness #training #bodybuilding #progress #nutrition #physique #motivation #trainer #youtube

You’re nailing your meals. Hitting your macros. But still stuck?

Start looking at the empty calories sneaking in.

The oil in the pan
The sauces on your wrap
The butter on your toast
That handful of snacks you didn’t log

They seem small, but they add up fast.

Once you start to keep track of the small things that’s where the big results will roll in.

#nutrition #results #fatloss #macros #calories

You’re nailing your meals. Hitting your macros. But still stuck?

Start looking at the empty calories sneaking in.

The oil in the pan
The sauces on your wrap
The butter on your toast
That handful of snacks you didn’t log

They seem small, but they add up fast.

Once you start to keep track of the small things that’s where the big results will roll in.

#nutrition #results #fatloss #macros #calories

That new program high? Gone in 0.2 seconds when you see Bulgarians on Day 1 😭

You open the app like, “let’s fkn go.”
Scroll once.
Scroll twice.
Legs.
Bulgarians.
And just like that, your will to live disappears.

But hey… they work. That’s why they’re in there.
You want legs? You’re gonna earn ‘em.

#legs #bulgarians #legday

Who can relate? ⬇️

That new program high? Gone in 0.2 seconds when you see Bulgarians on Day 1 😭

You open the app like, “let’s fkn go.”
Scroll once.
Scroll twice.
Legs.
Bulgarians.
And just like that, your will to live disappears.

But hey… they work. That’s why they’re in there.
You want legs? You’re gonna earn ‘em.

#legs #bulgarians #legday

Who can relate? ⬇️

Calories can sneak up on you 🫢

One way to keep your calories under wraps is to weigh your jar!

When using spreads such as jam or peanut butter, place the jar on the scales, then take what you need. This makes it much easier to control the amount you’re consuming.

And…just like Jesse said, you can always lick the spoon - no waste necessary 🤩

For more nutrition tips, don’t be afraid to check out our Nutrition Workshop vid over on our YouTube Channel 📺

#nutrition #gym #training #fitness #food #calories #nutritionist #physique #macros #foodtips

Calories can sneak up on you 🫢

One way to keep your calories under wraps is to weigh your jar!

When using spreads such as jam or peanut butter, place the jar on the scales, then take what you need. This makes it much easier to control the amount you’re consuming.

And…just like Jesse said, you can always lick the spoon - no waste necessary 🤩

For more nutrition tips, don’t be afraid to check out our Nutrition Workshop vid over on our YouTube Channel 📺

#nutrition #gym #training #fitness #food #calories #nutritionist #physique #macros #foodtips

Propaganda we’re not falling for in 2025.

❌ 10k steps = fat loss
❌ No carbs after 7pm
❌ Girls shouldn’t train chest
❌ Scale weight is the only progress metric
❌ Didn’t PR = failed session
❌ 3 leg days = bigger glutes guaranteed

We’re done letting half-baked TikTok advice run your training and nutrition.

Here’s what actually matters:
✅ Energy balance over steps
✅ Carbs = fuel (you don’t turn into a pumpkin at 7pm)
✅ Women deserve strong pecs and pain-free presses
✅ Strength, biofeedback, body comp > scale
✅ Training is about effort, not ego
✅ Glute growth = quality > quantity (3 leg days is a waste if the work’s half-assed)

If 2024 was full of “I’m doing everything right but nothing’s working”…
Make 2025 the year you stop chasing hacks and start following what actually works.

Propaganda we’re not falling for in 2025.

❌ 10k steps = fat loss
❌ No carbs after 7pm
❌ Girls shouldn’t train chest
❌ Scale weight is the only progress metric
❌ Didn’t PR = failed session
❌ 3 leg days = bigger glutes guaranteed

We’re done letting half-baked TikTok advice run your training and nutrition.

Here’s what actually matters:
✅ Energy balance over steps
✅ Carbs = fuel (you don’t turn into a pumpkin at 7pm)
✅ Women deserve strong pecs and pain-free presses
✅ Strength, biofeedback, body comp > scale
✅ Training is about effort, not ego
✅ Glute growth = quality > quantity (3 leg days is a waste if the work’s half-assed)

If 2024 was full of “I’m doing everything right but nothing’s working”…
Make 2025 the year you stop chasing hacks and start following what actually works.

Your diet isn’t failing, it just wasn’t built properly for you❗️

Most people don’t struggle with food because they’re unmotivated. They’re stuck following the rules of diets and plans that don’t fit their lifestyle.

If you find yourself:
❌ Obsessing over every meal
❌ Feeling guilty after eating out
❌ Restarting your dieting every week

📣 This is your sign to rethink your strategy 📣

You don’t need more restriction. You need a system that’s flexible, realistic and sustainable.

DM us to get started on a nutrition plan that is custom made for you and your lifestyle. Let’s get your food back on track 🏃‍♂️

#nutrition #nutritionist #nutritionforlife #nutritiontips #gym #training #food #protein #fitness #lifestyle

Your diet isn’t failing, it just wasn’t built properly for you❗️

Most people don’t struggle with food because they’re unmotivated. They’re stuck following the rules of diets and plans that don’t fit their lifestyle.

If you find yourself:
❌ Obsessing over every meal
❌ Feeling guilty after eating out
❌ Restarting your dieting every week

📣 This is your sign to rethink your strategy 📣

You don’t need more restriction. You need a system that’s flexible, realistic and sustainable.

DM us to get started on a nutrition plan that is custom made for you and your lifestyle. Let’s get your food back on track 🏃‍♂️

#nutrition #nutritionist #nutritionforlife #nutritiontips #gym #training #food #protein #fitness #lifestyle

Getting back on track 🏃🏼‍♀️‍➡️

Sometimes, as clients and coaches, we can fall into a routine and start becoming a little too comfortable; our effort tends to dip and our motivation begins to lack.

It’s important to be honest and have these conversations with your trainer to make sure you’re locking in and ready to consistently put the effort into your training.

#gym #training #nutrition #fitness #motivation #effort #gymtips #physique #lockin

Getting back on track 🏃🏼‍♀️‍➡️

Sometimes, as clients and coaches, we can fall into a routine and start becoming a little too comfortable; our effort tends to dip and our motivation begins to lack.

It’s important to be honest and have these conversations with your trainer to make sure you’re locking in and ready to consistently put the effort into your training.

#gym #training #nutrition #fitness #motivation #effort #gymtips #physique #lockin

Meet Coach Ben!!

@coachpope_1rm is the newest addition to team 1RM and will be coaching both face to face out of @worldgympenrith and coaching clients online.

With over 15 years of training experience under his belt, Ben brings a wealth of knowledge to the table. He’s lived and breathed this lifestyle for years and now wants to help others do the same and achieve the same results he has had.

Whether your goal is to build muscle, drop body fat, or finally feel confident in your own skin, Ben is here to help you level up and become the strongest version of yourself.

If you’re someone who’s looking to:
Train with intention and purpose ✅
Feel more confidence and capable in AND out of the gym ✅
Take control of your lifestyle and physique ✅

Then Coach Ben is your guy!

📲 Head to the link in our bio to enquire for @coachpope_1rm
OR visit www.1rmhealthandnutrition.com.au to book your free discovery call today. 💻👨🏼‍💻👩🏽‍💻

#gym #training #coach #physicaltrainer #fitness #nutrition #lifestyle #goals

Meet Coach Ben!!

@coachpope_1rm is the newest addition to team 1RM and will be coaching both face to face out of @worldgympenrith and coaching clients online.

With over 15 years of training experience under his belt, Ben brings a wealth of knowledge to the table. He’s lived and breathed this lifestyle for years and now wants to help others do the same and achieve the same results he has had.

Whether your goal is to build muscle, drop body fat, or finally feel confident in your own skin, Ben is here to help you level up and become the strongest version of yourself.

If you’re someone who’s looking to:
Train with intention and purpose ✅
Feel more confidence and capable in AND out of the gym ✅
Take control of your lifestyle and physique ✅

Then Coach Ben is your guy!

📲 Head to the link in our bio to enquire for @coachpope_1rm
OR visit www.1rmhealthandnutrition.com.au to book your free discovery call today. 💻👨🏼‍💻👩🏽‍💻

#gym #training #coach #physicaltrainer #fitness #nutrition #lifestyle #goals

🚩🚩🚩

In the most recent 1RM podcast, Rhys & Shai talk about some red flags to look out for when finding yourself a coach.

It’s important to find the right one for you. Someone who will make sure they provide the services you need and ensure you work together to get the results you want 🤝🏼

Head over to our YouTube channel to listen to the whole poddy 📺

#redflags #training #coach #fitness #gym #lifestyle

🚩🚩🚩

In the most recent 1RM podcast, Rhys & Shai talk about some red flags to look out for when finding yourself a coach.

It’s important to find the right one for you. Someone who will make sure they provide the services you need and ensure you work together to get the results you want 🤝🏼

Head over to our YouTube channel to listen to the whole poddy 📺

#redflags #training #coach #fitness #gym #lifestyle

📣 1RM Podcast Ep. 6 is now live

@coachedbyshai_1rm is back for her 2nd pod appearance with @rhysmccartney_1rm discussing what it looks like finding the right coach, PT red flags & expectations from both a PT and the client themselves.

Head on over to our YouTube channel - 1RM Health and Nutrition to watch the full episode 📺

YouTube link is in the bio 🔗

#gym #training #fitness #gymtips #trainer #physicaltrainer #youtube #nutrition

📣 1RM Podcast Ep. 6 is now live

@coachedbyshai_1rm is back for her 2nd pod appearance with @rhysmccartney_1rm discussing what it looks like finding the right coach, PT red flags & expectations from both a PT and the client themselves.

Head on over to our YouTube channel - 1RM Health and Nutrition to watch the full episode 📺

YouTube link is in the bio 🔗

#gym #training #fitness #gymtips #trainer #physicaltrainer #youtube #nutrition

You’re NOT weak!
here’s why your lifts have plateaued

If your strength gains have stalled, it’s not because you’re suddenly “not strong enough.”

👉 It could be poor recovery, lack of food, not enough rest between sets, or trying to train at max intensity every single session.

Progress in the gym isn’t just about pushing harder it’s about training smarter. ✅

Tag a training buddy who needs to hear this 🔁

#nutrition #gym #training #strength #fitness

You’re NOT weak!
here’s why your lifts have plateaued

If your strength gains have stalled, it’s not because you’re suddenly “not strong enough.”

👉 It could be poor recovery, lack of food, not enough rest between sets, or trying to train at max intensity every single session.

Progress in the gym isn’t just about pushing harder it’s about training smarter. ✅

Tag a training buddy who needs to hear this 🔁

#nutrition #gym #training #strength #fitness

Are you tired of eating the same old chicken and rice? 🥱

Well, here are 5 meal prep ideas that will spruce up your lunch and dinners ✨

1. Chicken Burrito Bowl - a crowd favourite with all the best ingredients
2. Grilled Chicken Burger - one for all the burger lovers
3. Grilled Chicken Salad - our colourful grilled chicken salad packed with all your fave veggies
4. Beef Stir Fry - a chicken alternative of beef and veggies (perfect for the upcoming winter months)
5. Loaded Potatoes - a low carb loaded potato dish with a big ol’ Mexican kick

To find these yummy recipes and learn how you can have the world’s easiest meal prep, download our free recipe e-book from our website: www.1rmhealthandnutrition.com.au

Link in bio 🔗

#gym #nutrition #food #mealprep #recipebook #training #fitness #carbs #protein

Are you tired of eating the same old chicken and rice? 🥱

Well, here are 5 meal prep ideas that will spruce up your lunch and dinners ✨

1. Chicken Burrito Bowl - a crowd favourite with all the best ingredients
2. Grilled Chicken Burger - one for all the burger lovers
3. Grilled Chicken Salad - our colourful grilled chicken salad packed with all your fave veggies
4. Beef Stir Fry - a chicken alternative of beef and veggies (perfect for the upcoming winter months)
5. Loaded Potatoes - a low carb loaded potato dish with a big ol’ Mexican kick

To find these yummy recipes and learn how you can have the world’s easiest meal prep, download our free recipe e-book from our website: www.1rmhealthandnutrition.com.au

Link in bio 🔗

#gym #nutrition #food #mealprep #recipebook #training #fitness #carbs #protein

Coaches train too!

Sometimes you just have to skull some pre workout and train hard with the crew 🔥

Big shoulder and arm session with the boys @wgbathurst 💪🏼

Nothing fancy, just hard work, good energy and some solid pumps

#gym #training #fitness #physique #coaching #bodybuilding

Coaches train too!

Sometimes you just have to skull some pre workout and train hard with the crew 🔥

Big shoulder and arm session with the boys @wgbathurst 💪🏼

Nothing fancy, just hard work, good energy and some solid pumps

#gym #training #fitness #physique #coaching #bodybuilding

A few Behind the scenes shots from our Penrith photoshoot 📸

The individual photos are great but it’s what happens behind the scenes that makes the day all the more fun! 🙌🏻

Great shots again by @vcstudioau

A few Behind the scenes shots from our Penrith photoshoot 📸

The individual photos are great but it’s what happens behind the scenes that makes the day all the more fun! 🙌🏻

Great shots again by @vcstudioau

The mental side of comp prep 🧠

With all the physical changes your body goes through when in prep, your brain goes through its own mental changes too.

This is something that doesn’t get spoken about enough ‼️

Your emotions can be all over the place, your quality of sleep declines, and you begin to feel mentally fatigued all while knowing you still have to grind and push through.

If you feel like s*** and have a s*** workout, it’s normal and it’s totally okay to feel like this!

#gym #training #gymtips #prep #compprep #bodybuilding #mentalwellbeing #mentalwellness

The mental side of comp prep 🧠

With all the physical changes your body goes through when in prep, your brain goes through its own mental changes too.

This is something that doesn’t get spoken about enough ‼️

Your emotions can be all over the place, your quality of sleep declines, and you begin to feel mentally fatigued all while knowing you still have to grind and push through.

If you feel like s*** and have a s*** workout, it’s normal and it’s totally okay to feel like this!

#gym #training #gymtips #prep #compprep #bodybuilding #mentalwellbeing #mentalwellness

BOOM 💥

We were going to wait a little bit we couldn’t hold back.

2025 photoshoot was an absolute banger of a day and we thank everyone who was there to bring the vibe and make the day what it was.

There were lots of awesome shots, lots of laughs and most importantly a huge community vibe.

Keep the eyes peeled because are already planning the next one 👀

Less go 🔥

Big Thankyou to @herc.headquarters for the space.
@vcstudioau for the photography
@bonvisualzii for the sick vid
And @gorilla_x_labs for sponsoring the event.

#gym #coaching #vibes

BOOM 💥

We were going to wait a little bit we couldn’t hold back.

2025 photoshoot was an absolute banger of a day and we thank everyone who was there to bring the vibe and make the day what it was.

There were lots of awesome shots, lots of laughs and most importantly a huge community vibe.

Keep the eyes peeled because are already planning the next one 👀

Less go 🔥

Big Thankyou to @herc.headquarters for the space.
@vcstudioau for the photography
@bonvisualzii for the sick vid
And @gorilla_x_labs for sponsoring the event.

#gym #coaching #vibes

Still wondering why your friends are lifting more than you?

If you’re rolling into the gym running on empty, skipping meals, or training fasted with nothing but caffeine it’s no surprise your performance is suffering.

Carbs are your best friend when it comes to lifting heavy. Whether it’s oats and protein an hour or two before your session, or something quick like a banana or rice cakes right before you train, timing your nutrition properly can make a massive difference.

And if eating beforehand isn’t an option, using liquid carbs like Powerade or Cluster Dextrin during your session can help keep your energy and performance up.

Remember no one hits PBs on an empty stomach.

#nutrition

Still wondering why your friends are lifting more than you?

If you’re rolling into the gym running on empty, skipping meals, or training fasted with nothing but caffeine it’s no surprise your performance is suffering.

Carbs are your best friend when it comes to lifting heavy. Whether it’s oats and protein an hour or two before your session, or something quick like a banana or rice cakes right before you train, timing your nutrition properly can make a massive difference.

And if eating beforehand isn’t an option, using liquid carbs like Powerade or Cluster Dextrin during your session can help keep your energy and performance up.

Remember no one hits PBs on an empty stomach.

#nutrition

2025 1RM Photoshoot went OFF! 💥

What an amazing day spent with the 1RM team, watching a great group of people appreciate the results they have achieved and celebrate their achievements together as community.

It’s great to see the community we have created, the friendships that are formed. Seeing people who thought they were alone in the journey realise they have the support of a whole team behind them makes everything all the more special. 💙🖤🤍

We are more than just a coaching company. Keep an eye out for more team events coming up in the future!

Huge Thankyou to @vcstudioau for the photography📸

and @herc.headquarters for having us.

Thankyou to @bonvisualzii for capturing the day on film!

#coaching #training #photoshoot #gym #team #community #physique

2025 1RM Photoshoot went OFF! 💥

What an amazing day spent with the 1RM team, watching a great group of people appreciate the results they have achieved and celebrate their achievements together as community.

It’s great to see the community we have created, the friendships that are formed. Seeing people who thought they were alone in the journey realise they have the support of a whole team behind them makes everything all the more special. 💙🖤🤍

We are more than just a coaching company. Keep an eye out for more team events coming up in the future!

Huge Thankyou to @vcstudioau for the photography📸

and @herc.headquarters for having us.

Thankyou to @bonvisualzii for capturing the day on film!

#coaching #training #photoshoot #gym #team #community #physique

We’ve got a fresh new collab for you this week! ✨

As some of you may already know, Tania (creator of @_theathletesmindset_), is one of our wonderful 1RM clients who has been training with Rhys for around 2 years now. Her transformation and journey has been nothing short of inspirational.

Rhys and Tania get into the nitty gritty of comp prep: what to expect, the embarrassing truths and why your mindset is pivotal for success.

So, if you’re thinking about wanting to compete, are in the process of comp prep, have just completed comp prep, or are looking for a good ol’ laugh, sit down and relax with a coffee ☕️ we’re here to entertain all you gym-goers

Head over to our YouTube channel - 1RM Health and Nutrition to watch the full episode ▶️

YouTube link is in the bio 🔗 📺

#youtube #fitness #gym #training #nutrition #bodybuilding #compprep #bodybuildingmotivation #mindset

We’ve got a fresh new collab for you this week! ✨

As some of you may already know, Tania (creator of @_theathletesmindset_), is one of our wonderful 1RM clients who has been training with Rhys for around 2 years now. Her transformation and journey has been nothing short of inspirational.

Rhys and Tania get into the nitty gritty of comp prep: what to expect, the embarrassing truths and why your mindset is pivotal for success.

So, if you’re thinking about wanting to compete, are in the process of comp prep, have just completed comp prep, or are looking for a good ol’ laugh, sit down and relax with a coffee ☕️ we’re here to entertain all you gym-goers

Head over to our YouTube channel - 1RM Health and Nutrition to watch the full episode ▶️

YouTube link is in the bio 🔗 📺

#youtube #fitness #gym #training #nutrition #bodybuilding #compprep #bodybuildingmotivation #mindset

🩷 LIMITED EDITION 🩷

You asked for it and you recieve.

1RM Limited edition Pink hoodies.

Head to the the 1RM website to grab yours asap.

Link is in the bio 🔗

🩷 LIMITED EDITION 🩷

You asked for it and you recieve.

1RM Limited edition Pink hoodies.

Head to the the 1RM website to grab yours asap.

Link is in the bio 🔗

Bathurst Photoshoot didn’t miss 🔥📸

Huge shoutout to the 1RM community out in Bathurst for attending our photoshoot on Saturday.

There we lots of laughs, a little bit of nerves but more importantly a tonne of awesome shots of the team.

Huge Thankyou to @coachgus.pt for the photography 📸

And to @wgbathurst for having us. 💪🏻

Now we prepare for Penrith…

#lessgo

Bathurst Photoshoot didn’t miss 🔥📸

Huge shoutout to the 1RM community out in Bathurst for attending our photoshoot on Saturday.

There we lots of laughs, a little bit of nerves but more importantly a tonne of awesome shots of the team.

Huge Thankyou to @coachgus.pt for the photography 📸

And to @wgbathurst for having us. 💪🏻

Now we prepare for Penrith…

#lessgo

Join the 1RM team today!

No more guess work ❌
No more repeating the same things over and over again without seeing any results ❌

We help you
Improve your physique ✅
Get stronger ✅
Master your nutrition ✅

Join the 1RM community today and take the first steps to reaching your maximum.

#notjustanothercoachingcompany

#gym #nutrition #training #gymtips #personal #onlinecoach #fitness #physique #nutritionist #calories

Join the 1RM team today!

No more guess work ❌
No more repeating the same things over and over again without seeing any results ❌

We help you
Improve your physique ✅
Get stronger ✅
Master your nutrition ✅

Join the 1RM community today and take the first steps to reaching your maximum.

#notjustanothercoachingcompany

#gym #nutrition #training #gymtips #personal #onlinecoach #fitness #physique #nutritionist #calories

Caffeine is great but there’s no point if you’re stuck staring at the ceiling all night. 🙄

Now we all love a white monster (or 2) but sleep and sleep quality needs to be a number 1 priority if you’re putting the work in at the gym.

Here’s our formula that we use to not only get to sleep but to make sure its quality.

There’s no point training if you can’t recover and the best recovery happens when you’re resting and sleeping. 💤

#gym #training #sleep #sleeping #bed #tired #recovery #nutrition #nutritionist

Caffeine is great but there’s no point if you’re stuck staring at the ceiling all night. 🙄

Now we all love a white monster (or 2) but sleep and sleep quality needs to be a number 1 priority if you’re putting the work in at the gym.

Here’s our formula that we use to not only get to sleep but to make sure its quality.

There’s no point training if you can’t recover and the best recovery happens when you’re resting and sleeping. 💤

#gym #training #sleep #sleeping #bed #tired #recovery #nutrition #nutritionist

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Check the date 😏

⬇️⬇️⬇️⬇️⬇️
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Check the date 😏

Winter hoodies are back in stock!

Massive shout out to some of the our team at 1RM for modelling our new hoodies for us.

Head to the 1RM website to grab yours. Link is in our bio 🔗

Pre-orders close April 5th.

Winter hoodies are back in stock!

Massive shout out to some of the our team at 1RM for modelling our new hoodies for us.

Head to the 1RM website to grab yours. Link is in our bio 🔗

Pre-orders close April 5th.

No sugar no worries right?

Zero sugar products are god send especially in a dieting phase as they allow you to have some treats and flavour without the added cals.

Although the cals are minimal, they still hold a caloric value and having too much of them can cause GI distress and potentially blow your deficit out.

Like everything in life if you go overboard, they’re probably going to mess you up.

Moderation is key. 1-2 a day is fine 13 cans of Coke Zero can be a problem.

#nutrition #nutritionist #calories #macros #gymtips

No sugar no worries right?

Zero sugar products are god send especially in a dieting phase as they allow you to have some treats and flavour without the added cals.

Although the cals are minimal, they still hold a caloric value and having too much of them can cause GI distress and potentially blow your deficit out.

Like everything in life if you go overboard, they’re probably going to mess you up.

Moderation is key. 1-2 a day is fine 13 cans of Coke Zero can be a problem.

#nutrition #nutritionist #calories #macros #gymtips

PSA for the girls who second-guess their gym fit: No one is looking at you as much as you think they are 🗣️

Wear the shorts. Wear the crop. Wear whatever makes you feel strong and confident. The only people paying attention are too busy worrying about themselves just like you are.

Lift heavy, take up space, and own it. You deserve to feel good in your body, no overthinking needed ❤️‍🔥

#gym #training #fitness #bodyimage #bodygoals #confidence #confidenceiskey #physique

PSA for the girls who second-guess their gym fit: No one is looking at you as much as you think they are 🗣️

Wear the shorts. Wear the crop. Wear whatever makes you feel strong and confident. The only people paying attention are too busy worrying about themselves just like you are.

Lift heavy, take up space, and own it. You deserve to feel good in your body, no overthinking needed ❤️‍🔥

#gym #training #fitness #bodyimage #bodygoals #confidence #confidenceiskey #physique

It’s that time again!❄️

With winter just around the corner the 1RM hoodies are back and presales are open ✅

Head to the 1RM Website to purchase yours today.
Link in Bio 🔗

Sales close April 7th.

#apparel #gym #clothing #hoodie

It’s that time again!❄️

With winter just around the corner the 1RM hoodies are back and presales are open ✅

Head to the 1RM Website to purchase yours today.
Link in Bio 🔗

Sales close April 7th.

#apparel #gym #clothing #hoodie

Has your weight increase left you wondering what the hell you did wrong??

Truth is, probably nothing.

Your weight can fluctuate because of a million different reasons and they all have nothing to do with an increase in bodyfat.

Take your bodyweight with a grain of salt and use other metrics to track your progress.

Photos don’t lie!

#nutrition #calories #food #foodporn #fatloss #fatlosstips #training #gym #gymtips #coaching #nutritionist

Has your weight increase left you wondering what the hell you did wrong??

Truth is, probably nothing.

Your weight can fluctuate because of a million different reasons and they all have nothing to do with an increase in bodyfat.

Take your bodyweight with a grain of salt and use other metrics to track your progress.

Photos don’t lie!

#nutrition #calories #food #foodporn #fatloss #fatlosstips #training #gym #gymtips #coaching #nutritionist

📣 This is a last reminder to get those photoshoot tickets secured ‼️

Get those muscles out, pump up and game faces on. We are locked in 💥

2 locations:
Bathurst shoot - Saturday 5th of April
Penrith shoot - Saturday 12th of April

Now is the time to show off all of your hard work, both inside and outside of the gym.

Link in the bio to grab your tickets asap!

#gymphotoshoot #photoshoot #gym #training #fitness #physique #bodybuilding #bodybuilder #workout

📣 This is a last reminder to get those photoshoot tickets secured ‼️

Get those muscles out, pump up and game faces on. We are locked in 💥

2 locations:
Bathurst shoot - Saturday 5th of April
Penrith shoot - Saturday 12th of April

Now is the time to show off all of your hard work, both inside and outside of the gym.

Link in the bio to grab your tickets asap!

#gymphotoshoot #photoshoot #gym #training #fitness #physique #bodybuilding #bodybuilder #workout

Dieting red flags 🚩

Do you feel like you’re plateauing or feel like you’re getting sick?

You could be under-eating, not tracking your nutrition properly or you’ve potentially had a change in activity levels. This can cause you to burn out quicker and not get the most out of your training.

Be sure to adjust accordingly and maximise all the benefits of dieting properly. 💪🏼

Check out the boys’ entire poddy over on our Youtube channel! Link in bio 📺

#gym #nutrition #diet #dieting #redflags #training #nutritionist #fitness #food #macros #physique #calories

Dieting red flags 🚩

Do you feel like you’re plateauing or feel like you’re getting sick?

You could be under-eating, not tracking your nutrition properly or you’ve potentially had a change in activity levels. This can cause you to burn out quicker and not get the most out of your training.

Be sure to adjust accordingly and maximise all the benefits of dieting properly. 💪🏼

Check out the boys’ entire poddy over on our Youtube channel! Link in bio 📺

#gym #nutrition #diet #dieting #redflags #training #nutritionist #fitness #food #macros #physique #calories

The boys are back for another fresh poddy 💥

Jesse and Rhys discuss the upcoming 1RM photoshoot (psst get your tickets!), fat loss, eating in a deficit, dieting red flags, progress expectations and body differences.

Basically, a few of the things we know you have questions about.

Head over to our YouTube channel - 1RM Health and Nutrition to watch the full episode ▶️

YouTube link is in the bio 🔗

#youtube #fitness #gym #training #nutrition #bodybuilding #fatloss

The boys are back for another fresh poddy 💥

Jesse and Rhys discuss the upcoming 1RM photoshoot (psst get your tickets!), fat loss, eating in a deficit, dieting red flags, progress expectations and body differences.

Basically, a few of the things we know you have questions about.

Head over to our YouTube channel - 1RM Health and Nutrition to watch the full episode ▶️

YouTube link is in the bio 🔗

#youtube #fitness #gym #training #nutrition #bodybuilding #fatloss

This could be you 👀

Tickets are still on sale 🎫

A reminder that the 1RM photoshoot is back and is being held in 2 locations:
Bathurst shoot - 5th April
Penrith shoot - 12th April

This is a great opportunity for you to show all your hard work, both inside and outside of the gym.

Head to the link in our bio and grab your tickets now!

#gymphotoshoot #photoshoot #gym #training #fitness #physique

This could be you 👀

Tickets are still on sale 🎫

A reminder that the 1RM photoshoot is back and is being held in 2 locations:
Bathurst shoot - 5th April
Penrith shoot - 12th April

This is a great opportunity for you to show all your hard work, both inside and outside of the gym.

Head to the link in our bio and grab your tickets now!

#gymphotoshoot #photoshoot #gym #training #fitness #physique

Tickets on sale now! 🎫

The 1RM photoshoot is back, now in 2 locations.

Bathurst shoot - 5th of April
Penrith shoot - 12th of April

This is a great opportunity for you to show all your hard work, both inside and outside of the gym.

Head to the link in our bio and grab your tickets asap!

#gymphotoshoot #photoshoot #gym #training #fitness #physique

Tickets on sale now! 🎫

The 1RM photoshoot is back, now in 2 locations.

Bathurst shoot - 5th of April
Penrith shoot - 12th of April

This is a great opportunity for you to show all your hard work, both inside and outside of the gym.

Head to the link in our bio and grab your tickets asap!

#gymphotoshoot #photoshoot #gym #training #fitness #physique

Fuelling your workouts is the key to getting a successful pump or to feel energised throughout your session 🔥🏋🏽

Knowing what and when you need to consume your food can make all the difference:

▪️ 2-3 hours prior to training - a well balanced meal
▪️0.5-1 hours prior to training - simple carbs
▪️During training - intraworkout or sugary sports drink
▪️0-0.5 hours post training - easily digestible protein
▪️0.5-1.5 hours post training - a well balanced meal

🔗 To watch the full video of our Nutrition Workshop, head over to our YouTube channel and check out all the specifics you need to improve your nutrition.

#nutrition #gym #training #calories #nutritionist #macros #fitness #food #physique

Fuelling your workouts is the key to getting a successful pump or to feel energised throughout your session 🔥🏋🏽

Knowing what and when you need to consume your food can make all the difference:

▪️ 2-3 hours prior to training - a well balanced meal
▪️0.5-1 hours prior to training - simple carbs
▪️During training - intraworkout or sugary sports drink
▪️0-0.5 hours post training - easily digestible protein
▪️0.5-1.5 hours post training - a well balanced meal

🔗 To watch the full video of our Nutrition Workshop, head over to our YouTube channel and check out all the specifics you need to improve your nutrition.

#nutrition #gym #training #calories #nutritionist #macros #fitness #food #physique

📣‼️

UPDATE - We’re so happy to share the whole release of the Nutrition Workshop held at World Gym Penrith over on our YouTube channel.

So in case you missed it, weren’t able to make it or are looking for some nutrition advice, take a listen to Rhys, Shai & Lachlan discuss all things nutrition including all of their expert tips and tricks ✨

🔗 Link is in our bio

#youtube #nutrition #gym #nutritionist #nutritiontips #nutritioncoach #food #calories #macros #mealplan

📣‼️

UPDATE - We’re so happy to share the whole release of the Nutrition Workshop held at World Gym Penrith over on our YouTube channel.

So in case you missed it, weren’t able to make it or are looking for some nutrition advice, take a listen to Rhys, Shai & Lachlan discuss all things nutrition including all of their expert tips and tricks ✨

🔗 Link is in our bio

#youtube #nutrition #gym #nutritionist #nutritiontips #nutritioncoach #food #calories #macros #mealplan

1RM photoshoot is BACK!? 📸

And this time it will be held in 2 locations.

Feel like you’re not really working towards any specific goal? It’s time to lock in! 🔐

If you’re looking to:

💥Take control of your nutrition
💥Optimise your training to get the most gains possible
💥Be a part of a community of like minded individuals
💥Most importantly, look hot AF for summer!

Head to the link in our bio and book your spot today!

#gym #gymmotivation #train #trainhard #nutrition #coaching #weights #weightstraining #photo #photoshoot #summer #transformation

1RM photoshoot is BACK!? 📸

And this time it will be held in 2 locations.

Feel like you’re not really working towards any specific goal? It’s time to lock in! 🔐

If you’re looking to:

💥Take control of your nutrition
💥Optimise your training to get the most gains possible
💥Be a part of a community of like minded individuals
💥Most importantly, look hot AF for summer!

Head to the link in our bio and book your spot today!

#gym #gymmotivation #train #trainhard #nutrition #coaching #weights #weightstraining #photo #photoshoot #summer #transformation

What is the optimal training spilt? 🏋🏽

Well…there isn’t one!

It comes down to personal preference, what kind of athlete you are and where you feel you might be lagging.

Your PT is your best friend! They are there to help with where you want to add volume and grow some muscle 💪🏼

If you want to check out the extended version, head over to our YouTube channel to watch Rhys & Jesse go into more depth about training and macro splits 📺 Link in bio!

#gym #training #traingingsplit #nutrition #gymtips #fitness #muscle

What is the optimal training spilt? 🏋🏽

Well…there isn’t one!

It comes down to personal preference, what kind of athlete you are and where you feel you might be lagging.

Your PT is your best friend! They are there to help with where you want to add volume and grow some muscle 💪🏼

If you want to check out the extended version, head over to our YouTube channel to watch Rhys & Jesse go into more depth about training and macro splits 📺 Link in bio!

#gym #training #traingingsplit #nutrition #gymtips #fitness #muscle

This week we have 2 worlds colliding! 😉

Jesse from World Gym Bathurst joins Rhys (from World Gym Penrith, duh!) to discuss all things high level physique, training splits, nutrition, body building, RPE vs. RIR and preworkout.

It’s an episode you don’t want to miss, especially if you’re thinking about entering the comp and prep side of training.

Head over to our YouTube channel - 1RM Health and Nutrition to watch the full episode ▶️

YouTube link is in bio 🔗 📺

#youtube #fitness #gym #training #nutrition #bodybuilding

This week we have 2 worlds colliding! 😉

Jesse from World Gym Bathurst joins Rhys (from World Gym Penrith, duh!) to discuss all things high level physique, training splits, nutrition, body building, RPE vs. RIR and preworkout.

It’s an episode you don’t want to miss, especially if you’re thinking about entering the comp and prep side of training.

Head over to our YouTube channel - 1RM Health and Nutrition to watch the full episode ▶️

YouTube link is in bio 🔗 📺

#youtube #fitness #gym #training #nutrition #bodybuilding

With our Nutrition Workshops done and dusted, we can now start sharing some of that info to everyone who couldn’t make it! 🙌🏼

We know making your meal plan for the week can be quite tricky when there’s so many different elements at play. Here are some things to consider whilst you’re building a meal plan:

1️⃣ Portion Sizes
2️⃣ Adherence - choose foods you like
3️⃣ Digestibility - we want to reduce any tummy discomfort/bloating
4️⃣ Feeding Frequency - how many meals per day
5️⃣ Access to Equipment - on-the-go vs. sit-down options
6️⃣ Budget
7️⃣ Training Schedule - adjust meal times accordingly
8️⃣ Lifestyle Factors - cooking for you & your family?
9️⃣ Prep Time
🔟 Food Variety - diversity!!!!
11. Micronutrient Balance - check off those 5 food groups

Be on the lookout for the release of our complete Nutrition Workshop videos over on the 1RM YouTube Channel 📺

#gym #nutrition #calories #nutritionist #macros #fitness #food

With our Nutrition Workshops done and dusted, we can now start sharing some of that info to everyone who couldn’t make it! 🙌🏼

We know making your meal plan for the week can be quite tricky when there’s so many different elements at play. Here are some things to consider whilst you’re building a meal plan:

1️⃣ Portion Sizes
2️⃣ Adherence - choose foods you like
3️⃣ Digestibility - we want to reduce any tummy discomfort/bloating
4️⃣ Feeding Frequency - how many meals per day
5️⃣ Access to Equipment - on-the-go vs. sit-down options
6️⃣ Budget
7️⃣ Training Schedule - adjust meal times accordingly
8️⃣ Lifestyle Factors - cooking for you & your family?
9️⃣ Prep Time
🔟 Food Variety - diversity!!!!
11. Micronutrient Balance - check off those 5 food groups

Be on the lookout for the release of our complete Nutrition Workshop videos over on the 1RM YouTube Channel 📺

#gym #nutrition #calories #nutritionist #macros #fitness #food

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