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Evie Bayes PT by @_eviebayes

@coachevieb

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Evie Bayes | PT
🎓 Health Science | Nutrition + Biomedical Science
💪🏼 Strength • Fitness • Sustainable Habits
📍 Melbourne + Geelong

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by @coachevieb

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5 months ago

by @coachevieb

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5 months ago

by @coachevieb

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5 months ago

Things I did to improve my back squat, with lots of credit to @__sammywells @eternally_strong ;
•shoes off; this improves balance and feet engagement
•stop ego lifting; dropping the weights down so I was able to focus on technique rather than lifting heavy
•warming up my calves before hand; stretching out my calves more in the warm up to allow for greater range of movement in the lower phase of squat
•widening my stance; fixing my stance so that my base was greater to allow for more stability the lower I get to the ground as well as slightly shifting my toes outwards rather than having my feet straight forward
•midfoot pressure; ensuring that as I descend and start shifting my body down deep into the squat making sure that all the pressure in my foot is pushed through the mid section of my foot
•bracing my core; setting myself up in a good starting position where my rib cage is stacked directly on top of my pelvis, core is engaged and taking deep breathes back into my belly. Holding this position all the way down and back up, this will avoid any bending on the spine

#gymgirl #gymreels #backsquat #squatdepth #bracecoretechnique by @coachevieb

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3 days ago

Your last rep should look like this if you want:
-to grow your muscles (hypertrophy)
-improve muscle strength
-form new adaptations and break plateaus
-have limited time, perform fewer sets with higher weights

#lastrep #traininguntilfailure #gymgirls #gymmotivation #lowerbodyday by @coachevieb

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6 days ago

Coaching tips and cues for barbell back squat ✨🫶🏽
What goes through my head when performing a barbell back squat:
-find a strong pressure through the mid foot
-screw feet down into ground, slightly positioning toes outwards
-stack your rib cage on top of pelvis, brace the core and take a deep breath into your belly
-squeeze shoulder blades (pinch imaginary bra strap together)
-spine should stay neutral and in this position throughout the whole phase of the squat
-break at the hips first, closely followed by the knees
-knees should track straight forward in line with your toes, avoid knees caving inwards
-hips drop down slightly below the depth of your knees
-keep that pressure straight down through the mid foot
-spine is still neutral, proud chest driving straight back up
-hips follow your chest back up to starting position
-if you need to reposition, brace your core again stacking the ribs and repeat 🔁

#gymgirl #barbellbacksquat #squatting #squatday #howtosquat by @coachevieb

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11 days ago

your next leg day …

4x6 barbell back squat
3x10 db reverse lunge
3x8 hack or V squat
3x8 single leg press
3x12 hip adductors
3x10 leg extension

#gymgirl #legday #lowerbodyday #quadworkout #quadfocused by @coachevieb

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13 days ago

3 months left of the year ✨⭐️ make the changes now.

#gymmotivation #gymgirls #lockin #morningroutine #3monthtransformation by @coachevieb

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14 days ago

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16 days ago

A day of eating for me when I had no meal prep 🫣, proof you can still stay on track when you aren’t organised 🍎🥗🍫

#balanceddiet #whatieattoday #mealinspo #gymgirlmeals #highproteindiet by @coachevieb

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19 days ago

SHOULDER & TRICEP DAY ⭐️⭐️save this workout for later:

-Cable Lateral Extension
-DB Lateral Raise
-Face Pull
-Tricep Extension
-Rear Delt Fly
-DB Shoulder Press
-Push Ups

#gymgirl #shoulderday #tricepsexercise #pushdayworkout #gymworkout by @coachevieb

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21 days ago

Miss @mayarichard_ has been consistently putting in the work to improve her chin-ups 💪🏼

In just 7 weeks, she has gone from barely being able to complete 2 chin-ups to now performing 5 strong chin-ups with great technique! 🤩

Here are some of the things we worked on over the 7 weeks to help progress her chin-ups:

• Building upper-back & bicep strength: Maya locked in on her pull workouts at the gym, focusing on exercises that strengthened the muscles involved in a chin-up and mimicked the pulling movement.

• Improving chin-up technique: We used assisted chin-ups to practise proper technique, including allowing the shoulders to drop through the bottom position, keeping her core engaged and body controlled, and maintaining a straight leg position throughout the movement.

• Supporting her training with nutrition: Maya focused on incorporating a source of protein into each of her 3 daily meals, as well as adding creatine to her daily routine to support her overall training and strength adaptations.

7 weeks of consistency, and the results speak for themselves 🥹👏🏼 so proud !!!

#gymgirl #proudcoachmoment #gymprogress #chinups #gymimprovements by @coachevieb

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22 days ago