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Performance & Physique Coach

@coachnickjwhite

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Helping you become stronger, healthier, leaner and more athletic.
Discipline that lasts.
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POSTS STORIES REELS

FIGHT WEEK S&C (Muay Thai)

Preparing an athlete for his upcoming Muay Thai bout. Athlete is coming off injury during previous bout so wanted to make sure we were maintaining physical qualities right up until the fight.

Making sure everything was done in quick, low volume sets with ample time to recover. Due to the bout being at an amateur level, therefore the fight and rounds being shorter. I thought it was appropriate to maintain an element of strength and conditioning up until the fight.

(This post was meant to go up last week and fighter walked away with a win via second round stoppage [TKO])

@muaytrex

COACH by @coachnickjwhite

Can’t forget where I’m going. by @coachnickjwhite

POWER SMOOTHIE 🔋

This smoothie is packed with natural ingredients, whole foods and can serve as a breakfast replacement or a post-workout shake.

Boasting 30+ grams of protein and a high carbohydrate content this smoothie is perfect for performance or recovery.

This has been in my rotation now for months and I’m loving it.

Give it a go and let me know what you think below👇

COACH. by @coachnickjwhite

MEALS 🥗

These are meals I eat regularly that help me stay in shape for modelling, fuel my training and performance in and out of the gym, and keep me energetic throughout the day.

Comment “EATS” on this reel and I’ll send you a full grocery guide and matching meal list.

COACH by @coachnickjwhite

MOBILITY & STRENGTH 🤸‍♂️💪

Stiff hips can lead to injury, postural issues and decreased performance.

The loaded hip aeroplane is a great movement for freeing up the hips, exploring and improving hip range of motion and more.

In order to perform this exercise, stabilise the working leg at the knee (here done on the ring) kick the non-working leg back then rotate into the hip both opening up the hips and dropping and closing the hip.

DM me “COACH” to work 1:1 with me to achieve your fitness goals, lose fat, improve your diet or increase performance.

COACH by @coachnickjwhite

Try this skipping workout 👇

3 minutes on 1 minute off, done 3 times.

30 seconds boxers skip
30 seconds heel / toe tap
30 seconds high knees
30 seconds cross step
30 seconds double unders
30 seconds criss cross

This is a quick an effective ~10 minute cardio workout that can be done with just a rope.

COACH
@chapelboxing by @coachnickjwhite

ATHLETIC LOWER BODY SESSION 🦵💥

This session is aimed at creating strong, powerful and versatile legs that can perform through any exercise.

Session structure:

1a. Trap Bar Deadlift 4 x 3-6
1b. Seated to Max Vert 4 x 3

2a. KB Swings 3 x 20s
2b. Continuous Broad Jumps 4 x 4

3. Front Squats 3 x 8-10

4. SL Calf Raises 3 x 6-8

5. Copenhagen Plank ISO 3 x 20s

Done. Quick and effective workout to develop strong legs.

DM me for 1:1 coaching
COACH by @coachnickjwhite

Saturday morning energy unmatched @chapelboxing 🥊💒
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Come down and try your first class free, or download the Chapel Boxing & Fitness app to check out our class packs and memberships by @coachnickjwhite

STRENGTH & CONDITIONING: Combat Athlete

I’ve been working with this particular client for the past couple months after injuring himself in his last fight, resulting in a shoulder dislocation.

Since then, we have worked towards building strength and stability back into the shoulder joint as well as some basic power, strength and co-ordination work for the lower body.

Now as my client prepares for his next fight, his shoulder is back in good knick, allowing him to spar and hit the bag with no issues, we will manage volume as the fight date approaches.

To work with me DM me ‘COACH’

@muaytrex @hooperrex by @coachnickjwhite

These 3 common mistakes could be make or break when it comes to making progress.

1. Neglecting recovery.
During recovery, the training stimulus turns into adaptation, the body adjusts to meet new demands and resets or adjusts its baseline. Without recovery this process is inhibited and can’t be completed effectively.

2. Load Management.
Either training too little or far too much can be detrimental to progress. Whether training for a marathon or trying to build muscle, programming and load management can be crucial for progress.

3. Ignoring the basics.
From stress, to screen time and sleep these factors are often overlooked when it comes to making progress. A few nights of less than 6 hours sleep can be detrimental to progress. This is often a strong lever as it can be easily addressed.

COACH by @coachnickjwhite

LEAN & CLEAN: Everyday eats

This meal is a great addition to your daily intake in order to increase satiety levels so that you are less inclined to snack or crave unhealthy foods.

Comment “Eats” and I’ll send you over a recipe card with instructions and ingredients, straight to your DM!

COACH by @coachnickjwhite

All things worth doing seem too scary to start, so most people don’t.

They don’t commit, it’s always “next week” or “work getting in the way” which are telltale signs of avoidance by way of priority mismanagement.

Experiences are not to be avoided but to be anxiously participated in no matter the circumstances.

Stop wasting days telling yourself you are unable and start taking steps towards the things that scare you most.

That’s where progress is made.

Come into @chapelboxing to begin your fitness journey, located in St Kilda 📍

Thank you @leozshen / @lshen.35__ for holding pads and shooting these clips. by @coachnickjwhite