Coach P - Personal Trainer

WHY AM I TRAINING HARD… BUT NOT CHANGING SHAPE?

You’re training 4–5 times a week.
You’re sweating.
You’re sore.
Your watch has congratulated you approximately 47 times.

You’ve done squats, burpees, lunges, some weights and possibly something involving a resistance band you found in a drawer.
But your body isn’t really changing.

So naturally…
“Maybe I need to train MORE?”
Probably not.

Here’s the bit people often miss:
Exercising a lot and training with a purpose are not necessarily the same thing.

If your goal is to change your body composition...build muscle, reduce body fat and actually change your shape, there needs to be some structure behind what you're doing.

Progressive strength training.
Not just doing the same weights and reps forever. Your body needs a reason to adapt.

Enough protein.
You can't ask your body to build and maintain muscle and then give it three crackers and positive thoughts to work with.

Nutrition that matches your goal.
You can eat really nutritious food and still not be eating in a way that supports what you're trying to achieve.

A good mix of training.
Strength, HIIT, conditioning and general movement can all have their place. It's about putting them together in a way that actually supports your goal.

Recovery.
More isn't always better. Training is the stimulus — recovery is where your body gets the chance to adapt.
And finally…

TIME.

Give your body the right stimulus, fuel it properly, recover, progressively challenge it and then keep doing it long enough to let it work.

You don't necessarily need to train more.
You might just need to make the training you're already doing work together.

Don't just collect workouts. Have a plan.
Coach P

PRIORITIES SHOW IN ACTIONS.
Not words.
Not intentions.
Actions.

NEVER TRIED METAFIT?

No equipment.
No fancy choreography.
No trying to remember which foot goes where.

Just you, your bodyweight, short bursts of hard work, recovery.

And the best bit?
You DON’T need to be fit to start.
You don’t need to keep up with anyone else.
You just work at YOUR level.

It’s short. It’s sharp. It’s challenging.
And yep... it works.

Come ready to sweat, surprise yourself and feel pretty damn proud when you're finished.

Never done Metafit before? Come give it a crack.

METAFIT: THE TRANSFORMATION CENTRE
65 Pharazyn Street, Lower Hutt.

Wednesday — 5:20pm
Friday — 5:45am
$15 casual
$60 — 6 session Class Pass
$100 — 11 session Class Pass

For more info or to book:
[email protected]

TheTransformationCentre

LADIES… YOUR MUSCLES CANNOT SURVIVE ON COFFEE AND GOOD INTENTIONS.

Especially once you hit your 30s and beyond.

You can lift the weights.
You can do the squats.
You can buy the activewear.

But if you’re consistently under-eating protein, you’re making the job a whole lot harder.

Protein is one of the big building blocks your body needs to build, repair and HOLD ONTO muscle.

And holding onto muscle becomes increasingly important as we get older.

So how much protein do you actually need?

For women who are training regularly and wanting to build or preserve muscle, a useful ballpark is around:

1.6–2.2g of protein per kg of body weight, per day.

For many of my ladies who are strength training and actively working on body composition, I’ll often aim toward the upper end — around 2.1–2.2g/kg.

So, for example:

60kg × 2.1 = 126g protein per day
70kg × 2.1 = 147g protein per day
80kg × 2.1 = 168g protein per day

And no, that doesn’t mean you need to become attached to chicken breast and start carrying boiled eggs around in your handbag.

Spread it across your day.

Protein at breakfast.
Protein at lunch.
Protein at dinner.
A decent protein snack or shake where needed.

Simple.

Lift the weights. Eat the protein. Keep the muscle.

Your 60-year-old self will be very pleased you did.

Coach P

I DON’T HAVE TIME” ISN’T ALWAYS TRUE.
Sometimes it just hasn’t made the priority list yet.

THE TREADMILL HAS A VERY GOOD PR TEAM. 😂

Seriously.

For years we've been sold the idea that if we want to change our bodies, we need to:

Eat less.
Do more cardio.
Run.
Run some more.
Get on the treadmill.
Stay on the treadmill.
Become one with the treadmill.

Meanwhile, the weights are sitting over in the corner like...

“HELLO???”

😂

Don't get me wrong — cardio is bloody good for you.

Your heart loves it.
Your lungs love it.
Your fitness improves.
Your head often feels better afterwards.

But when it comes to fat loss and changing your body composition, cardio doesn't deserve ALL the credit.

Especially as we get older.

Muscle is a pretty big deal.

Strength training helps us build and maintain it.
Protein helps us support it.
Good nutrition matters.
Sleep matters.
Recovery matters.
Daily movement matters.

And unfortunately, there is no magical exercise that burns fat from the exact place you've decided you'd like it to leave.

500 crunches for belly fat?

Congratulations.

You now have very tired abs.

😂

100 b***y kicks to burn bum fat?

Your bum has absolutely no idea what you're trying to negotiate with it about.

The goal isn't to punish your body with more and more exercise.

It's to build a stronger body with more muscle, fuel it properly and give it enough time and consistency to change.

So yes — go for your run.

Do your BoxFit.

Get sweaty.

Enjoy your cardio.

But please don't leave the weights sitting in the corner wondering what they did wrong.

They've been waiting for you. 😂

Coach P

HAD A SH*T DAY? COME HIT SOMETHING.

No complicated workout.
No spending hours in the gym.
No need to “get fit first.”

Just 30 minutes of BOXFIT — bags, punches, fitness, a few laughs and a pretty good way to get rid of whatever the day threw at you.

Never boxed before? Even better.

You don't need experience and you don't need to be super fit. Everything can be worked to your level.

Come on your own or grab a mate and give it a go.

BOXFIT
30 minutes
The Transformation Centre, Lower Hutt

$15 casual
$60 – 6 session pass
$100 – 11 session pass

Short, fun, effective — and considerably cheaper than throwing your laptop out the window. 😂

Want to give it a go? Comment BOXFIT or flick me a message and I'll get you sorted.

Coach P
[email protected]

WWW.COACHP.CO.NZ

WHERE ARE MY OLD B***Y BABES? 👀

I was thinking the other day about just how many women have walked through the doors of B***y Babes over the years…

Nearly 16 YEARS of B***y Babes. 🤯

That’s a lot of squats, lunges, circuits, laughs, sweat, friendships, questionable exercise choices from Coach P 😂 and some pretty amazing memories.

And it got me thinking…

Where are all my old B***y Babes now?!

If you’ve ever been part of B***y Babes — whether it was last year or 10+ years ago — I’d LOVE to see some familiar faces come back for our next round.

Not because you “need to get back in shape.”

Not because you need another workout.

But because there really is something pretty special about women getting together, training, laughing, supporting each other and getting stronger.

That’s what has kept B***y Babes going for nearly 16 years. ❤️

Our next 12-week round starts September 23rd:

Wednesday 6pm
Saturday 9:30am
Come to one or both sessions
$275 for the full 12 weeks

So… calling all former B***y Babes!

Who remembers their B***y Babes days?

If a little part of you is thinking…

"Maybe it’s time I came back…"

Consider this your invitation. ❤️

Once a B***y Babe, always a B***y Babe.

Coach P x

TRAINING DOESN’T JUST BUILD MUSCLE.
IT BUILDS YOUR ABILITY TO HANDLE HARD THINGS.

Every time you train, you’re voluntarily putting your body under stress.

Your heart rate climbs.
Your muscles burn.
You get uncomfortable.
Your brain tells you to stop.

And you learn…

I’m uncomfortable,but I’m okay.
I’m tired, but I can keep going.
This is hard, but I can handle hard.

Over time, that carries outside the gym too.

Training can help improve your stress response, confidence and resilience. You practise staying calm when things get uncomfortable instead of immediately wanting to escape it.

And I think that’s one of the most underrated benefits of exercise.

Some days you’re not training for abs, a smaller waist or a PB.

You’re training your nervous system.
You’re training your confidence.
You’re training your ability to keep showing up when life gets bloody hard.

Strong muscles are great.
A strong mind will carry you through life.

Coach P 🖤