DM strength systems

[dmstrength-blog]

Opening soon in a new location. We've moved to Tacoma to a much better location and will be spending the next few weeks putting the gym back together. Currently taking expressions of interest for Personal Training and strength and conditioning clients. Reach your goals in a relaxed friendly atmosphere. Individualised Programming to help you - Lower Body fat - Increase Lean Muscle - Improve strength - Increase Mobility and Flexibility All clients receive an initial movement screening and a personalised program suited to their needs and individual goals. Summer bodies are built in the winter. #personaltraining #centralcoastnsw #dmstrengthsystems

[dmstrength-blog]

D.M.S.S member @jembi62 showing that all her hard work is paying off. Her previous comp PR was 95kg. Here she is hitting 100kg for an easy double followed by 102.5kg X 2. 4 weeks out from the Hunter powerlifting series comp 1. Keen to see what she can add on the platform. #powerlifting #squats

[dmstrength-blog]

DMSS Athlete @nbennett7786 taking 135kg for a triple. After triples at 125kg and 130kg This was his PR around 8 weeks ago. Still 8 weeks out. Keen to see what he brings to the platform. Online coaching, Personal Training and our new Powerlifting Classes, Fully personalised programs for hypertrophy, strength or weight loss. ➖➖➖➖➖➖➖➖➖➖ DM or 📧[email protected] ➖➖➖➖➖➖➖➖➖➖ Facebook.com/dmstrengthsystems

[dmstrength-blog]

Tip of the Day: Check the calorie contents in the foods you eat. Calorie counting might seem really boring and mundane, but calories are the most important factor in losing body fat and getting lean. -------------------------------------------- I don't think everyone needs to track calories super strictly, but you at least need a rough idea of how many calories are in the foods you eat on a daily basis. Plenty of people *think* they eat healthily, when in actual fact, they grossly over-consume calories. This will often come in the form of "healthy foods" such as - - Low-fat sauces - Cereal bars - Honey - Gluten-free cakes - Nuts - Skinny coffee drinks All of these can be included in a fat loss diet, but the calorie content might just surprise you, and your "healthy" lunch of a salmon salad with brown rice and "good fats" from olive oil and pine nuts can easily come in at 800+ calories if you're not careful. -------------------------------------------- Do you need to stress over every single calorie? Probably not, unless you're prepping for a show/event, photo shoot or are in the last phases of your diet. But it wouldn't hurt to. And EVERYONE needs to be in a deficit to lose fat, so getting used to checking labels is a worthwhile habit to get in to.

[dmstrength-blog]

DM Strength Systems athlete @jembi62 hitting some deficit deadlifts in her first week of Comp prep for meet one of the Hunter Region Novice Powerlifting Series. Her work ethic is amazing. Always pushing herself. I can't wait to see what she can do come comp time. We have a couple more spots open for online coaching and also for our strength Squad group classes suitable for anyone wanting to increase strength in a safe, team environment. DM or 📧[email protected] or head over to Facebook.com/dmstrengthsysems for inquiries. #strengthtraining #deadlift #squat #benchpress #powerbuilding #iifym #stong #strengthandconditioning #powerlifting #strengthtraining #barbell #⚪️⚪️⚪️ #fatathlete #bulklife #centralcoast #personaltrainer #blackboxfitnessmeals #duptraining

[dmstrength-blog]

Meal 1 Today. Mexican Chicken and fried rice. From @black_box_fitness_meals For tasty calorie controlled meals check out Blackboxfitnessmeals.com Use promo code "DMSTRENGTH" for free delivery. -

[dmstrength-blog]

self myofascial release for the gastrocnemius (calves) The gastrocnemius originates from just behind both sides of the knee and inserts onto the Achilles tendon. The gastrocnemius is responsible for plantarflexion of the foot and knee flexion. Excessive tension in the gastrocnemius can cause pain at the site of injury, further down the kinetic chain (in the Achilles tendon or plantar fascia), or further up the chain at the anterior/posterior knee. Sit on the ground with your legs straight and calves on top of a foam roller or length of pvc pipe. Using your arms, press yourself up so that your buttocks are hovering over the ground. From the starting position, roll back and forth, keeping the knees locked. Focus the pressure on the medial and lateral portions of the calf to work the medial/lateral heads of the gastrocnemius. Roll for 30–60 seconds. To increase the pressure, try stacking one leg on top of the other and rolling only the bottom leg. To further increase pressure, actively dorsiflex the toes (pull them toward your shin) to place the gastrocnemius on stretch. Use a tennis or lacrosse ball to increase the pressure. This method is generally easier on the arms and upper extremity since you don’t have to hold yourself up. #selfmyofacialrelease #prehab #strengthandconditioning

[dmstrength-blog]

Diet myth. "Calories Don't Matter" They always will and I cannot stress this enough. To say that calories don’t matter is like saying you don’t believe in gravity, the laws of physics are what rule our entire existence; and don’t think that you’re somehow the exception of this rule. If you eat too many calories each day you will gain weight, whether it’s chicken and brown rice or pop tarts and whey protein. It’s this excess that induces weight gain. That’s why we always have to take into account the caloric value of the food we eat, because no matter how healthy our food choices are, they can still add up to your total intake #personaltraining #centralcoast

[dmstrength-blog]

- The latissimus dorsi originates from the spine, thoracolumbar fascia, and posterior hips, and attaches on the humerus. The latissimus dorsi is responsible for extension, adduction, and internal rotation of the arm. Much like the pecs, the lats can become short and stiff due to overtraining. This lack of extensibility can lead to overuse injuries and/or poor mechanics in many lifts, even those not targeting the lats (e.g., squatting, Olympic lifts). This is where self myofascial release comes in. No fancy tools needed. A simple tennis ball works wonders. Stand next to a wall with your arm outstretched overhead. Place a tennis ball just behind your armpit, in between your lats and the wall. From the starting position slowly roll the ball up and down along the outside of your armpit. Feel free to flex and extend your knees to increase the range of motion. Roll for 30–60 seconds, and then switch sides. A harder ball such as a lacross ball can be used to apply more pressure. #powerbuilding #dmstrengthsystems #smf #strengthandconditioning

[dmstrength-blog]

Another day. Another session fuelled by @black_box_fitness_meals Today is Honey Garlic slow cooked beef with rice,cork and green peppers. Tasty AF. - - - - - Use promo code "DMSTRENGTH" for free postage from blackboxfitnessmeals.com #blackboxfitnessmeals #mealprep #personaltraining

[dmstrength-blog]

#Repost @dale_mclean_ with @repostapp ・・・ Australia Day Deathlifts. Worked up to a cruisey 200kg triple followed by some accessory work. Everything's finally starting to feel good again. So keen to get back on the platform. Now time for some lunch. Today I have another Slow cooked Pulled beef from @black_box_fitness_meals - - - - - - Use promo code "DMSTRENGTH" for free delivery. At blackboxfitnessmeals.com - - - - Use promo code "DMSTRENGTH" for 5% discount from bulknutrients.com.au @dm_strengthsystems @nbennett7786 @aimeetoovey #powerlifting #dup (at D.M Strength Systems)

[dmstrength-blog]

@xhalliganx repping DM Strength Systems all the way down in Victoria. What a legend. He came to us after hitting a plateau in his training and Is now about to begin one of our DUP Powerbuilding programs. I'm keen to see his progress over the next 12 weeks. ➖➖➖➖➖➖➖➖➖➖ We still have a couple of spots open for online coaching clients, Personal Training and our new Powerlifting Classes. . Fully personalised programs for hypertrophy, strength or weight loss. ➖➖➖➖➖➖➖➖➖➖ DM or 📧[email protected] ➖➖➖➖➖➖➖➖➖➖ Facebook.com/dmstrengthsystems

[dmstrength-blog]

Today's lunch from @black_box_fitness_meals Thai chicken curry with coconut sauce. This stuff is amazing. - -Calorie controlled meals prepared and delivered to your door - - Use promo code "DMSTRENGTH" when ordering to get free delivery. Blackboxfitnessmeals.com #food #nutrition #mealprep

[dmstrength-blog]

@aimeetoovey squatting in wraps for the first time today. Making easy work of her sets of 8. She was feeling pretty fatigued from a few massive days of work over the last week but still came in and got it done. I couldn't be happier with the work ethic of my team at the moment. #powerlifting #dmstrengthsystems #powerbuilding #squats (at D.M Strength Systems)

[dmstrength-blog]

Nice cruisey squat session at D.M Strength HQ this afternoon. @nbennett7786 hitting 100kg for 8. This is a rep PR for Nick. I'm super stoked with his progress over the last few weeks. He's now started prep for WRPF states in April. Keen to see what he can do in 15 weeks time. #powerlifting #dup #squats (at D.M Strength Systems)

[dmstrength-blog]

[dmstrength-blog]

@jemntonic62 getting in the volume work in her first week of her new program. I'm loving her work ethic so far. I can't wait to see her improve over the next 12 weeks. #personaltrainer #powerlifting #strengthtraining #deadlifts #strong #girlswholift