The Effects of Dehydration - Coach Will

The Effects of Dehydration - Coach Will

If you’re a Powerlifter (or other Strength Athlete) who takes their lifting seriously, and is putting in the hard work and time to get that bit bigger and bit stronger, hydration is a simple thing you can keep on top of to make sure you are getting the most out of it all. So easily overlooked, yet so important.

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Avoid holiday weight gain - Coach Max

Avoid holiday weight gain - Coach Max

Keys to avoiding holiday weight gain…
It’s the most wonderful time of the year, unless you’re on a fitness journey in which case this is a time fraught with temptation! Many a promising fitness routine has been disrupted over the holiday season, don’t let yourself be another! 

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Coaches Expectations - Coach Zac

Coaches Expectations - Coach Zac

So you decided to make the jump, you have been training for a while but have hit a block in the road. You have set aside some pennies and made the choice to hire yourself a coach to take care of your performance. The question now is, what is expected of you entering these new waters, what must you do to receive the most from the service you are partaking in  and how do you maximise the results you are working towards whilst building a meaningful connection with your coach! 

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The Anabolic Window and Relevance? - Coach Mikki

The Anabolic Window and Relevance? - Coach Mikki

Post Exercise Anabolic Window:
Based on the concept that your muscles post exercise require maximal exposure to certain nutrients, commonly directed around protein and carbohydrates. These nutrients are required to be consumed within a certain window of “insert given time allocation”. Failure to consume these in adequate dosing means your gains and session has been minimally as effective.

So why do people have this ideology?
It is fundamentally created around the fact that your muscle cells are more sensitive to nutrients post workout due to the ‘damage’ inflicted during that session. By consuming a quality intake of food will help boost the speed of your recovery. Makes reasonable sense.
It is a known fact that post training your cells are ABSOLUTELY more susceptible for absorption of nutrients. But we are talking about a harder gym session, not just your daily walk.

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Sleep: Part 2 - Coach Zac

Sleep: Part 2 - Coach Zac

Welcome back, sorry to keep you all waiting but the time has come to get part two of this series on sleep underway! Now, if the big PART TWO at the top of this article means nothing to you, I would recommend you check out the first part of this sleep series, as we will be building upon some of the concepts that I touched on in that previous instalment. Since we have nailed down the basics of what sleep is in part one, it is about time we learn how to manage, control and manipulate the different variables which contribute to our overall ‘sleep hygiene’ and yes, I didn’t just make that up, sleep hygiene is a real term I promise!

Sleep hygiene refers to the behavioural and environmental practices that help promote better quality sleep, just like dental hygiene you have to brush your teeth to keep them well maintained. Sleep is no different, with something that is so vital to our health, longevity and performance it would be naive to think there wasn’t things we could do to maintain its quality.

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Debunking The Insulin Myth - Coach Max

Debunking The Insulin Myth - Coach Max

Some of the biggest bro science myths of all time, relate to insulin. Insulin makes you fat. You can’t eat carbs at night – because insulin. You can’t eat sugar – because insulin. You need to eat small meals all day – because of insulin. You need to be fasting – because of insulin. The list goes on and on!

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Fiber Up Your Poops - Coach Mikki

Fiber Up Your Poops - Coach Mikki

What is fiber, well some explain it as a dietary carbohydrate, and some do track it in this form. However the physiological components and use in the body are slightly different to carbohydrates, so at Nexus we track it separately. The reason for this is that there are 2 different types of fiber, soluble and insoluble. Basically meaning they are absorbed slightly differently, soluble fiber dissolves in water and forms a gel like paste whereas insoluble fiber breaks down quite easily and are passed through the body much faster.

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Getting Started with Performance - Coach Mikki

Getting Started with Performance - Coach Mikki

Do you take your training seriously? I’m assuming by doing so you probably have a coach updating your program, providing technique cues, specialising warms ups and corrective drills. These are very common systems that everyone who takes their training ‘seriously’ are already doing. When I ask if you’re taking your training seriously I don’t mean the measures you have a coach manage for you, rather the things they don’t. (or most don’t)
Sleep, nutrition, hydration, steps, stress, mood, recovery.. The list goes on.
These are all things that without massive change to your lifestyle, can easily be improved to make your prep and performance the best yet. There are 4 staples I firstly address that generally clear up the rest.

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Sleep; What is it (part 1) - Coach Zac

Sleep; What is it (part 1) - Coach Zac

Everything our body does as a biological system drives for specific objective outcomes, sleep is no different, it has objectives other than getting warm and cosy and forgetting a hard day’s work. As an organism the highest objective on every list is not dying, which for our bodies means getting enough rest to keep our most basic systems online and functioning well enough to find food, water and make a few babies (which is really the bare minimum)!

This means that anything extra we pile on top of our lives, for example as athletes who accrue stimuli above baseline existence, the bare minimum doesn’t cut it. Therefore, an understanding of sleep is paramount, so get ready to be assaulted with the information needed to grab sleep by the balls and boost your performance through one of the easiest manipulated vectors!

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How to weight cut with minimal performance impact?

How to weight cut with minimal performance impact?

The next thing I want you to ask yourself is why are you weight cutting in the first place? Are you looking at being extremely competitive in a high level competition or are you looking at setting a new all time record? Even with these in mind how much impact to your performance are you willing to sacrifice to make weight? This may mean, not even putting up a total. I can almost guarantee you will never perform at your best and are now opening yourself to much greater injury risk.

In my honest opinion, most weight cuts are used as a crutch for bad nutrition, people use this as an easy way out to being lazy for the last 12 weeks of their prep.

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Dialling In On Specific Structures (Elbow Pain) - Coach Zac

Dialling In On Specific Structures (Elbow Pain) - Coach Zac

Penis elbow or a dick of an excuse?

As people, we have an inbuilt response to rationalise, understand and classify the things we come across in day to day life. Even if we don’t know what is happening, or understand the mechanisms behind it, we will use our own context and life experiences to try make sense of what we can.

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Assess, Address & Progress - Coach Will

Assess, Address & Progress - Coach Will

Instead of addressing the nature of each individual and how they are actually moving, we are going above and beyond with these complex rulings to justify the rate in which we develop our systems. There is no reason to progress a lifter if the underlying issues continue to arise and movement dysfunction is still present. Assess, address and progress. I guess this is where we can talk about the planes of motion and how they relate to the principles in which we construct our coaching.

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A Realistic Guide To Bulking - Coach Zac

A Realistic Guide To Bulking - Coach Zac

Gaining weight, getting fluffy, bulking or cultivating thickness, however you wish to phrase it, getting bigger has always been a fascination to myself and I guarantee to the majority of people clicking into this article! The quest to be big enough to scare babies and old people, or for the ladies to look like Marge off the Simpsons episode where she is jacked beyond belief will always be something linked to the culture of strength sports.

But why is this!

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Adductors and your Powerlifts - Coach Will

Adductors and your Powerlifts - Coach Will

Unfortunately the adductors get a bad name in powerlifting, but no one fully understands why this is.

It is commonly coached "knees out" on everything, now I’m not to say this is wrong, but we go out of our way to beat this cue to death on our lifts; we are all guilty of excessive banded side steps at one stage of our training. Adduction isn't really seen as a thing that we do in powerlifting. This can be said for other muscles/movements in the body, we don’t really "use it" in our powerlifts, but doesn’t mean it isn’t important to keep it working so we can keep things functioning correctly and "balanced" in the body.

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Anthropometry: What Does It Matter - Coach Zac

Anthropometry: What Does It Matter - Coach Zac

The longer I spend amongst the powerlifting community, the more I come to realise that strength and its expression comes in many shapes and forms! In a sport of such genetic diversity, you could swing a dead cat in a warm up room and never hit someone with the same bodily proportions. Although, as the sport continues to grow this diversity lends itself to a larger amount of lifters who may prove to be exceptions to the general rules and finer technical conventions.

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The Effects of Sleep Deprivation - Coach Mikki

The Effects of Sleep Deprivation - Coach Mikki

Welcome to the 21st century where majority of your time is spent behind computer screens and mobile phones. We are busy people living fast paced lives. Becoming more and more sedentary in our lifestyle spending less time doing the basics, and more time looking for the magic pill that will change our lives. In reality that day will not come, the sooner we come to realise this the better.

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What is a Calorie? - Coach Mikki

What is a Calorie? - Coach Mikki

Let me firstly state, that I hope many people reading this have a base overview of nutrition. If not, we will be exploiting some of the Instagram and Facebook posts you may have read out in the open.

Energy balance, a key in modulating your body weight and body composition. Simply put this is calories in vs calories out, the amount of food your eating (energy in) versus the amount of movement and exercise you’re doing (energy out).

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Deloading: A guide to fatigue management - Coach Zac

Deloading: A guide to fatigue management - Coach Zac

For us as athletes we are always striving to drive our performance to new heights, we obsess over the smallest details that will allow us to get most out of our training and to maximise our results. For many individuals, they believe the way to achieve this is by finding the next product or a new secret technique but, sometimes less is more!

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What Makes A Good Coach?

What Makes A Good Coach?

There are many facets that make an excellent coach, and within Australia you have access to a plethora of fantastic coaches who may not have the exposure they deserve. The main thing you need to ask yourself is this; What qualities do you look for in a coach?

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What is NEAT? - Coach Mikki

What is NEAT? - Coach Mikki

How many times have you or someone you know, when discussing diet, weight loss, complained about a slow metabolism? The phrase “I can just look at food and gain weight!”.
Yes, many people do have endocrine (secretion) problems that make weight loss harder. But, the vast majority of people who complain about their slow metabolisms don’t have a metabolism problem at all. They have a movement problem. A lack of movement, that is.

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