B.C.P Physique Coaching

Optimise your lat pulldown by following the: Stretch, Set and Squeeze protocol 🤝

🔥Stretch: Stretch out the arms and to achieve optimal muscle lengthening in the back.

🔥Set: Set shoulderblades back and down to properly engage the back and encourage proper muscle activation + lift form.

🔥Squeeze: Squeeze the handle down towards chest and the elbows in towards your body at the bottom to get the most out of your muscles concentric contractions, as well as better understanding where your optimal point of tension is.

Cost per serve: $3.97 (gf $4.57)
Serves: 4
Calories: 404
P33.2 C55.4 F5.4

GF 314 cals P27.5 C34.4g F5.3g

Ingredients
400g chicken breast
4 x 90g Kardelend Turkish bread rolls (if you buy the 5 pack the rolls an extra 107 cals) OR 4x GF BFree pita bread
300g truss tomatos
100g red onion
60g baby leaf rocket
100g homus (willow farm) - tzatziki will cost the same and be 13 less calories
spices for chicken: garlic powder, onion powder, dried basil, dried chives, chicken salt, paprika, cumin & peper

Directions
1. Slice your chicken and borrow some seasoning off your house mate 😉 leave to marinate whilst you clean the cutting board.
2. Turn the stove on and let the chicken sizzle away whilst your slice your tomato and onion - I put half my onion in the pan with the chicken.
3. Slice your Turkish bread open and add your homus and salad. top with your chicken and enjoy

3 or maybe even 4 tips that get my to do list complete!!

Elite Supps Australia dc: Maddi

Beef burgers
Cost per serve $3.75 or gf $5.05
Serves 5
Calories: 442
P34.8 C43.9 F16.4

Gf 405 cals
P30.4 C42.8 F15.4

Ingredients
500g lean beef mince (not extra lean)
5 x Woolworths homebrand wholemeal rolls
120g onion (one onion)
200g tomato (1-2 tomato)
5x slices plastic cheese (light Woolworths homebrand)
100g fat reduced mayo (praise)
Spices for the paddies (I used; garlic powder, onion powder, cumin, paprika, pepper and chicken salt)

Directions
1. Mix the spices with the mince and roll it into 5 balls
2. Place the balls onto a pan and smash them flat with the spatula
3. As the paddies cook, slice your onion.
4. Once the paddies are cooked, add the onion to the pan and let the paddies rest (if you’d like your cheese to melt, it’s worth while adding that to the top of the paddies now)
5. Slice your tomato and add the mayo to the roll.
6. Assemble the burger and enjoy

Sure discipline will get you through the tough times - if you’ve learnt it. You wouldn’t rely on riding a bike to work if you’ve never ridden a bike before! You’ve got to practice showing up for yourself and sometimes you have to meet yourself where you’re at and help yourself progress! Motivation will help you in the process, and what can you do to increase motivatio? You can enjoy the process - making it seem like less of a chore and more leisurely will help you with that!!

Elite Supps Australia dc: Maddi

Chicken wraps
Cost per serve: $3.08
Serves: 4
Calories: 440
P40.3g C55g F9.1 fibre 8g
Gf cals 327 P33.8 C39.4 F5.7 fibre 6g

Ingredients
8 x Woolworths wholemeal homebrand wraps/ 8 x Woolworths white corn gluten free tortillas
500g chicken breast
400g classic shredded slaw mix
80g reduced fat mayo (praise)

Instructions
1. Cook your chicken
2. Add 10g of mayo to each wrap
3. Top with 50g of slaw per wrap.
4. Add your chicken and enjoy

Our story. The story of how Team BCP started, what our mission is and why it’s important to us. From the bottom of my heart, I thank everyone that’s supported myself, our other coaches and those that continue to work with us on helping you reach your goals. 2026 is going to be filled with many more exciting things and we couldn’t do this all without you!