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Brendon & Nikayla are now 9 weeks out. Starting to push a bit harder and make a few more changes this week. It's game time
From this point onwards our check ins with you guys are going to get a bit more exciting. We will be giving you the honest truth about current feelings towards training and prep in general, no sugar coating haha. If there's anything you'd like us to talk about more in the next video comment below and we will make sure to add it in
Stay tuned as we get closer to walking on that stage
Dont have time to get down to the gym ??
Too busy for a face to face consultation ??
We dont want your busy schedule to stop you from prioritizing your health , fitness and well being .... this is where we come in with ONLINE NUTRITION, TRAINING & LIFE COACHING !!
Our focus with
this service is too provide you with the tools to achieve your goals
ANYWHERE and at ANYTIME with the support of two knowledgeable ,
encouraging experts right by your side !!
Check out these results from one of our online skype clients - 3.8kgs down !! 1.5cms off the arms !! 1.5cms off chest/bust !! 6.5cms off the WAIST !! 5cms off the HIP !! & 4.5cms off the calf !! Check out the dates ... this happened in 2 weeks !! CRAZY RESULTS !!
All of this in the comfort of her own home with a body weight based training program & nutrition overhaul !!
This could be YOU ......
Contact us today for your FREE 15minute Skype consultation !!
Check out this weeks update with Brendon & Nikayla as they embark on there journey to the stage !!
Take a seat on the couch with them both as they discuss training , post workout nutrition and energy output . Theres also a little bit of training footage to give you an idea of whats actually going down in the gym at this point of the prep :)
After spending the last year training hard, eating well and losing fat, the idea of doing a show became very exciting for me. We weren't sure how long it was going to take or what we were going to do to get there but we were determined to make it happen and knew exactly what we wanted to achieve.
It was roughly 20 weeks out from the Christchurch show that we decided that would be the one. The first time that I'd walk onto a bodybuilding stage and put myself in front of all those people to be judged.
Let me tell you something... getting a female to drop under 10% body fat is hard!!! Especially the first time round !! Regardless of this fact we pushed through and made it happen. Entering the show well into single digits .
It definitely wasn't all smooth sailing though, as there was 7 weeks of my prep where I had no movement at all on the scales. This was hard for me... As it being first time round I struggled to understand and trust that we would be able to get me to make weight. After many conversations with Brendon and him telling me every time that he had it sorted and would get me there, I would not listen. I became fixated on it, weighing every day, counting the grams.It wasn't until Brendon sat me down and really drilled it into me that my mindset was holding me back ..... he upped my food intake ( which was an absolute mind bender ) and changed our training significantly , more relaxation techniques were applied and the fat started to come away again .
As the show date got closer I began worrying again, so much so that I was lucky to even make weight in the end. I put so much stress on my body that everything we did struggled to work. So... Lesson learnt, trust in the process and keep stress levels low!!! The body won't do anything if you stress the way I did.
The day of the show was huge for me. Getting up early to eat, get all tanned up and hair and make up done ... Then down to the show venue. Standing around all the other competitor's is a little intimidating, looking at everyone with their big puffy gowns on, trying to picture what they look like under there, if they are in your class and what you'll look like standing next to them. It's hard not to get caught up in it all and the tricks that your mind plays on you.
Walking out onto that stage surprised me, I felt so confident and so proud of what we had achieved. All the nerves left my body and effortlessly I posed and smiled and genuinely enjoyed myself. Winning my class was an amazing feeling and didn't really sink in at first.
Walking off stage with my head held high, trophy in hand, then running to Brendon and hugging him with excitement, tan and all. We were both so happy, but knew it wasn't over yet. Time for the overall line up with my biggest competition yet.
We knew before I walked back out on that stage that a tough call was going to be made. Who was going to win the overall title? One of the leaner women with less muscle... or me... Not as lean but a lot more muscle in all the right places. After a round of posing the judges made their decision, the leaner woman took the trophy. We understood why the judges made that call and left the stage with head held high knowing what we had to go away and do to win the overall at the next show.
For a first show we did great, I loved the experience, I learnt a lot and we now know exactly what I need to work on to take my condition and physique to the next level... All we have to do is get leaner... Easy right 😉
With all the support of my family, friends and clients I know I can achieve anything. I have been so lucky to have my partner there by my side the whole way, every train, every meal, every near meltdown, every step of the way. He has kept me going when I lost sight of the goal and been my biggest fan right from the beginning, even before everyone else noticed me because of my physique. From the bottom of my heart, I thank you for everything Brendon, you are an amazing man 😁
Now we are on our next little journey, entering a comp prep together. I have a feeling this will be entirely different than the last one. I can't wait to share this with him and both bring next level physiques in 12 weeks time.
I think now is the best time to come and do this and just write a little bit of a thank you for all the hard work and support that you have given me since February this year.
As we both know I started my change of lifestyle journey in January this hear tipping the scales at 153kg. I was lethargic, always tired and never had the motivation to do anything.
5 months later and with the support of both of you to help me achieve what I have, it has just been amazing. I now weigh 123kg, and have so much more energy.
I sleep better at night and always have motivation and confidence to achieve what I want to in life. This hasn't been an easy journey but enough to teach me lessons for the rest of my life that I want to live by.
As I begin this new journey I'm embarking on I know that I will have the skills, knowledge and support of both Brendon amd Nikayla to help me train hard, eat right and get the results I want. Thanks heaps to both of you 🙌
Brendon and Nikayla are bringing you a unique perspective on a 12 week competition prep!!!
We have set a goal for 12 weeks time to get back on stage in our best condition yet and we want you to be a part of it. :)
We will be taking you on our week to week journey to the stage . Offering you an insight into what comp prep looks like from the inside out and also a couples perspective of getting ready for a show under the same roof .
At this point it is all going as planned but we have only just begun.
We hope you enjoy the opportunity to see inside our day to day lives, what we live and breathe every day and the battles we will face along the way.
This will be a completely RAW, unedited series so be prepared for the truth!!
Brendon was recommended to me by my personal trainer. I've never been to
a nutritionist before so was unsure how it would go. He's a nice
person. He's not intimidating even after you've stared at his
competition photos and realised how much time and effort he puts into
his body. On the other hand you realise he must know a thing or two.
found he listened carefully to me and asked relevant questions -
including what foods did I like - that gave me hope. He has put together
a food plan that is able to be followed, has variations and plenty of
food - no starving here! Plus there's flexibility, it's not about never
eating anything not on the plan just making good choices when you do and
treats are ok occasionally.
A good surprise as the weeks went by was
the ease of now choosing nutritious food . Another surprise was finding
supermarket shopping much easier. Most shopping is done in the outside
Monthly reviews are helpful to measure results, ask questions,
alter plan if necessary. Feedback is always prompt, professionally
presented and easy to follow with helpful links and always supportive.
Brendon has made a difference in my life, I am getting great results, I wish I'd seen him years ago. I would definitely recommend him to anyone wanting to make good changes to their nutrition.
years of reading numerous articles, books and watching videos online
about health and nutrition I became overloaded and overwhelmed by the
different 'trends', what one person would say was bad, another would say
wasn't, how did I know what a 'standard' adult size was so i could work
out portion sizes, it was all so confusing so I decided to bite the
bullet and see a nutritionist. Dynamic Nutrition were recommended to me,
so I looked them up and read the testimonials to which at that point
were mainly body builders and I found myself thinking I would be totally
out of my league and comfort zone seeing someone who seemed to
specialised in that area of expertise, so I decided to see someone else
who I thought was more suited to my lifestyle, however after the first
consultation I found I didn't learn anything I didn't already know and
found myself back to square one.
This is when I came to the realisation that I had nothing to loose so contacted Brendon ... and so the journey begins ... I have been getting Brendon's help for the last couple of months and it has been incredible. From the very first consultation I could tell how passionate he was about health as an overall and how willing and excited he was to be helping me achieve my journey to health.
I had been critically ill in 2016 and it was a journey that took a major toll on my body, Brendon took all of this in to account and how it would have affected my body and particular things like my gut health and looked in to ways to help get all of these things back on track.
In this short time I have lost body fat, gained muscle, can get through the afternoon without falling asleep, feel satisfied right throughout the day and night, have lost the cravings I once had daily and just mentally feel better about myself. My meal plan had exact portion sizes, what foods and supplements to have when and it was very straight forward to follow as well as being quick tasty meals to prepare and cook. He also took in to consideration the foods I liked and disliked and wrote my plan accordingly.
Brendon goes above and beyond to answer any questions I have, big or small and is always just an email away for help, he is dedicated to helping you achieve your goals and helping you learn about food so that eventually you can go off on your own and be confident in the food choices you make having the knowledge to put together a nutritious meal to fuel your body's needs. His knowledge is outstanding and having a background in both nutrition and personal training gives him a real understanding of the body as an overall, which for us is a bonus.
If you are considering Dynamic Nutrition I would highly recommended them, both Brendon and Nikayla are very down to earth and will be excited to help you on your journey.
LOW CARB BACON AND BEEF LETTUCE LEAF TACOS
500gms premium grass fed angus beef mince
1/2 red onion, diced
1/2 capsicum, thinly sliced
2 carrots, grated
1/2 brown onion, diced
2 bread and butter cucumbers
4 mushrooms, diced
1 tomato, cubed
4 lettuce cups
2 slices middle bacon, cubed
1 pack Farrah's taco spice mix
4 tsp aioli
4 tsp apple cider vinegar
Nutritional Info ;
Servings - 4
Calories - 270
Protein - 31.3 grams
Fat Total - 14 grams
Saturated - 5.2 grams
Carbs - 4.8 grams
Sugar - 1 gram
Sodium - 709 mgs
Next on our 'Back to the Basics' series is the Dumbbell Walking Lunge. This exercise is great for working all of your lower body and core. If you're looking to smash your hamstrings and glutes in your next leg session, try these with a long lunge and feel the hurt!!! :)
My weight-loss journey started before I joined up with Brendon & Nikayla at Dynamic Nutrition.
After a year of adversity, and setbacks – I had set out on my own to achieve some goals. After competing in half marathons in the past, in 2015, at rock bottom, I set upon running my third half marathon – my first in 10 years after knee surgeries. It certainly wasn’t my greatest. It wasn’t good enough for me, and I set a new goal to run one in under two hours. I trained hard. I trained because it was the only thing I had control over. I trained because it kept my mind of everything else. And I trained because that little boost of endorphins got me through the day. I achieved my goal. I ran 21.1km in 1hr 58 mins. But I had run myself sick. I even spewed after the run.
I was running a business and working another part time job.
Not eating enough, not getting the right supplements, and not getting enough
sleep – my gut health had deteriorated, my stress levels were through the roof,
and I also didn’t have another goal to work towards.
Self-esteem was at an all-time low. I had achieved this feat, and lost 17kgs in doing so, but mentally, the words of others put-downs were still creeping into my world. Was I ever going to be good enough?
It was in July of 2016 I got in touch with Brendon. He looked at my current lifestyle, eating and training habits, and took all my measurements. First things first – he wanted to get me healthy. I walked out my appointment, knowing I was in good hands, and that he genuinely cared about my health. I received a nutrition plan tailored just for me, with the right supplements to support my current lifestyle.
Following check-ins have revealed different aspects of my
body that have required attention, and Brendon has been quick to action the
right channels to get everything sorted. It’s this quick, hands on approach
that sets Dynamic Nutrition well above the crowd.
With my new goal in mind of wanting to compete in a figure competition (a long term one I never thought would be an achievable), Brendon put me on to Nikayla for training – the other part of the team. Nikayla took into account my goals, tested me for weaknesses in my body, and firstly set them straight. We have recently moved on to some tougher training- a programme put together just for me – which I’m sure she enjoys watching my gym face.
Both Brendon & Nikayla are an absolute wealth of
knowledge. They are genuine, they care about you, your health and well-being,
and helping you achieve your goals – whatever they may be.
My story isn’t finished yet, but both Brendon and Nikayla have worked together to get me healthy – starting from the inside out. It takes time and commitment – which they will absolutely mirror for you. I look forward to my training with Nikayla, and check-ins with Brendon, and the laughs. I’m happy to have them both on my team as we continue the journey. They get it.
Nikayla is the perfect combination of passionate and patient. She helps you to understand movements and teaches you how to target certain muscles. She takes an interest in your eating habits and lifestyle so you can really get the most out of your training and understands that everyone has different goals and tailors a programme to your specific needs.
Just because she’s a body builder doesn't mean she is going to turn you into one, unless you want to be. She’s incredibly knowledgeable and no question is a stupid one.
Nikayla makes you feel comfortable in
the gym and confident to be able to do the programme on days that she’s
not with you.
I have only seen her for a short period of time in University breaks but I have already seen results with an increase in strength and muscle mass and overall health and well-being.
The latest addition to our 'Back to the Basics' series is the Seated V Bar Row. As this exercise is performed seated, you can really focus on contracting your rhomboids and getting the most out of the movement. Watch this video for a simple demonstration so you can try it next time you're in the gym.
1 tablespoon butter
1 tablespoon oil - coconut/macadamia
2 cloves garlic diced
2/3 cup chicken stock
1/2 cup cream
2 teaspoons curry powder
1 tablespoon parsley
Pinch of salt and pepper
1/2 a red onion diced
Cook butter, oil and garlic in a pan until garlic starts to brown .
Add stock , cream , curry powder , salt and pepper . Stirring constantly until sauce boils and thickens .
Add prawns , simmer until prawns are cooked through .
Stir in parsley and onion .
Nutritional info ;
Servings - 2
Per serving ;
Calories - 478
Fat Total - 28gms
Saturated - 16gms
Carbs - 3.9gms
Sugar - 1.6gms
The latest installment in our 'Back to the Basics' series is the Tricep Pressdown. It is a great exercise to perform when in the gym to isolate those muscles and get a really good squeeze on them at the bottom of the movement. Make sure that you are performing this one properly, with full range of motion, in order to get the most out of the exercise. Great performed with a high rep range to get the blood in the muscles and make them explode ;)
CHICKEN AND BACON BAKE
500g chicken thigh
6 slices middle bacon
1 red onion
1/2 cup mushroom
1/2 cup bread and butter cucumbers
1/2 cup carrot
1/2 cup courgette
2 cups cream
2 teaspoons paprika
salt/pepper to taste
150g brie cheese
Nutritional info ;
Per serving (1/6 of mixture)
Calories - 688
Fat Total - 53.1grams
Saturated - 53.1grams
Carbs - 2.6grams
Sugars - 0.4grams
Protein - 50.2grams
Sodium - 394.1mgs
In our next installment of the 'Back to the Basics' series we demonstrate how to perform the Plate Loaded Machine Leg Press !! You'd be hard pressed to find a gym that doesnt have one of these guys and you may very well have used one yourself or noticed when the weight tower is empty that someone has this loaded to the brim with all the plates in the gym !!
Our mission here is to keep this exercise as safe and as beneficial as possible , yes you can move a truckload of weight on the leg press but just like any exercise its not usually necessary if we focus on good clean form , feeling the resistance in the eccentric or negative phase and contracting the muscles hard in the positive or concentric phase .
Make the exercise work for you , we dont want any unnecessary load on the knees, hips or lower back .. what we do want is a clear focus on the muscles being targeted - predominantly the quads with a little bit of hamstring , glute and calf creeping in there when we start to push to our limits .
Brendon and Nikayla have worked in the health and fitness industry for over 14 years combined. We pride ourselves on extensive knowledge, experience, practical application and proven results. With a strong passion for positively enhancing the health and wellbeing of our clients whilst providing the tools and guidance to facilitate outstanding results – whether it be fat loss, increasing muscle mass, competing, improving gut health or simply enjoying a restful nights sleep. Be sure to let us know how we can best help you!!
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