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🏋🏽‍♀️GYM | CALI | BODYBUILDING
🥝NZ/AUS🦘
💗Sharing my fitness journey to stage in 2027!
💪🏽Coached by @chris_brinefitness
💜Elite Supps DC: RINAJFIT

POSTS STORIES REELS TAGGED

@brinefitness_onlinecoaching IS THE BIGGEST IT HAS EVER BEEN!!! 🔥

And this right here is our BIGGEST group photo yet!!! 🥹❤️

I honestly couldn’t be prouder of what we are building together. Our athletes, our coaches, our incredible community and every single person who has been part of this journey!

When we started Brine Fitness, we had a vision of creating something bigger than just training plans and transformations. We wanted to build a community where people feel supported, empowered, challenged and BELIEVE in themselves!

And looking at this photo, that’s exactly what I see.

So many different journeys, different goals, different stories, but all coming together through a shared passion for becoming better versions of ourselves.

“Success isn’t just about what you achieve, it’s about the people you inspire along the way.”

Being trusted to be part of so many people’s lives is something I will never take for granted. Watching confidence grow, barriers get broken, goals achieved and people realise just how capable they really are is WHY we do what we do!

And the exciting part?

THIS IS ONLY THE BEGINNING!!!

We have some HUGE plans already in motion for the rest of 2026 and into 2027, and I genuinely cannot wait to share what’s coming!

To our amazing coaches, athletes, clients and everyone who continues to believe in Brine Fitness, THANK YOU! You are what makes this community so special.

“Alone we can achieve great things, but together we can achieve so much more.”

Here’s to more growth, more achievements, more confidence, more memories and helping even MORE people realise their potential.

STRONGER TOGETHER. ALWAYS. ❤️

#BrineFitness #StrongerTogether #TeamBrineFitness #MoreThanJustFitness #BuildingConfidence

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Team Brine Fitness is growing and the system works 🔥🔥🔥 Learn more on our success methodology 💥

➡️ We are a Team of 6 now 🚀🚀🚀🚀🚀🚀

@chris_brinefitness / head coach
@amber_brinefitness / head coach

❤️‍🔥Brine fitness mentorship qualified coaches 🔥

@sarah_brinefitness
@kody_brinefitness
@charlotte_brinefitness + Social Media Group Manager/ Administrator

Administration Social media Support @catherine.lovell 🙏

@brinefitness_onlinecoaching 🚀🚀🚀

#teambrinefitness #2027 #comingsoon #mentorship #coachdevelopment

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Due to financial reasons, I’ve officially entered the adult content industry.

Welcome to Only Pains. Premium content for anyone over 40 who can somehow injure themselves sleeping, needs a warm-up to put socks on, and makes noises getting off the floor.
No subscription required. You’ve already paid for it with age.

#OnlyPains #Over40Fitness #MiddleAgedProblems #FitnessHumour #BrineFitness

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🚨 ONLY 5 SPACES LEFT EARLY BIRD ENDS MONDAY 7PM 🚨

Or sooner if all 16 places are filled!!!! 🔗 link in bio

We jumped on a little Walk & Talk to chat about exactly what’s included in STRONGER INTO 2027 — our 8-week women’s coaching program designed to give you structure, accountability, education and a bloody good group of women around you while you work towards your goals. 💪🩷

This is not just a challenge where you get handed a plan and left to it.

You get:

🔥 Weekly 1-hour LIVE Coaching Masterclass every Monday with both Coach @amber_brinefitness + Coach @sarah_brinefitness

An open discussion-style session where we can coach, teach, answer questions and talk through the things that actually come up while you’re working towards your goals.

🔥 A room full of motivated, like-minded women
Everyone working towards their own goals, but doing it together. Support, accountability, shared wins and a really strong community around you.

🔥 Weekly 1:1 check-ins with your chosen coach
Personal feedback, adjustments, direction and clear actions for the week ahead.

🔥 Personalised training + nutrition
Built around YOU, your goals, your lifestyle and where you’re currently at. Hosted inside the Brine Fitness app
Easy access to your program, nutrition and coaching information all in one place.

🔥 Support between check-ins
You don’t have to wait a whole week if you need help. We’re there to support you throughout the process. And VIP Stronger Into 2027 WhatsApp group. Direct group and 1:1 support, updates, motivation and accountability throughout the 8 weeks.

🔥 Women’s-only Facebook group
Including daily challenges, tasks, conversations and extra support to keep you focused and engaged.

🔥 Your training + nutrition

🔥 Access to the wider Brine Fitness community
Including our Facebook community groups, Skool platform and coaching resources.

And the best part?

It’s an affordable with a fixed 8-week term so you can hone in, commit and build momentum without feeling like you’re signing your life away !

After the program you can keep going, there are options to roll straight into 1:1 coaching afterwards.

Click link here or in bio & let’s smash 2027 ❤️‍🔥

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How do you hold your barbell?

Because your wrist position can make a much bigger difference than most people realise.

When you’re pressing, the bar should sit in a position where the load is stacked through your wrist and in line with your forearm.

If the wrist is bent too far back, the bar sits behind that line and you end up placing more unnecessary stress through the wrist joint.

Roll the wrist forward, stack the bar over the forearm, and now you’ve got a much stronger position to transfer force through the wrist, forearm and elbow.

The same principle applies to bicep curls.

If your wrist is constantly curling and moving, you’re adding a wrist curl into the movement rather than keeping the focus where you actually want it.

Lock the wrist in and keep it strong through the rep.

Same with tricep pressdowns. Push through the solid part of your palm and keep the wrist stable instead of letting it flap around like a wacky waving inflatable tube man.

That doesn’t mean every bit of wrist pain comes from technique, but if your wrists are constantly bent, collapsing or moving under load, it’s definitely something worth looking at.

Small positioning changes can make a big difference to how strong and comfortable an exercise feels.

#BrineFitness #StrengthTraining #WeightTraining #GymTechnique #TrainingTips

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How much muscle can a trained bodybuilder actually build in a year?

Usually less than people think.

A 2020 systematic review and meta-analysis looking at resistance training and hypertrophy found an average increase of roughly 1.5 kg of muscle mass across the included studies.

Now, that wasn’t just advanced bodybuilders, which matters, because the more trained you are, the slower progress tends to become.

When we look specifically at trained lifters, Schoenfeld et al. studied men with an average of around 4.4 years of lifting experience. They trained for 8 weeks, 3 times per week, and the higher-volume groups generally saw greater increases in muscle thickness.

So yes, experienced lifters can still grow.

But we’re talking about relatively small changes accumulated over time, not 8–10 kg of new muscle in a year.

And that’s the bit competitors need to understand.

If you add 1–2 kg of actual muscle tissue over a year, placed in the right areas, that can completely change how your physique looks on stage.

More delt.
More back.
More quad.
More glute.

You do not need 10 kg to look dramatically different.

And this is also why a 16-week prep should not be treated like the phase where you “build the physique”.

16 weeks is only about 31% of a year, and most of that time you’re in a calorie deficit trying to maintain as much muscle as possible while reducing body fat.

The real development work happens over the rest of the year.

Training quality, enough food, progressive overload, recovery, sleep, consistency, and actually targeting the right weak points.

That is where next year’s physique gets built.

#Bodybuilding #Hypertrophy #ContestPrep #MuscleGrowth #BrineFitness

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There is a LOT happening behind the scenes at Brine Fitness right now.

We’re not just coaching people through another training block. We’re continuing to build better systems, better athletes and better coaches.
November brings our new 8-Week Strength Challenge, plus Amber and Sarah’s Athlete Challenge.

I’m also deep into writing the Athlete Lifecycle book, building out our coach mentorship, and developing a new behaviour-change workbook/course focused on helping people actually understand their habits and build a better relationship with training, nutrition and themselves.

Then there’s everything else. Online coaching. Athlete prep. Competitions. Japan. Education. Community. And plenty more we haven’t announced yet.

If you’ve been thinking about taking your training, physique or performance as an athlete to another level, get in touch with us now.

There’s a lot coming.

#BrineFitness #TeamBrineFitness #OnlineCoaching #BodybuildingCoach #StrengthTraining

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A Pendlay row and a barbell row might look similar, but they’re not the same exercise.

The biggest difference is what happens between reps.

With a Pendlay row, the bar returns all the way to the floor after every rep. You reset, create tension, then pull explosively from a dead stop.

That means there’s basically no momentum carrying over from the previous rep. You’re producing force from scratch every time.

With a traditional bent-over barbell row, the bar stays off the floor throughout the set. You maintain tension through your back, lats, arms and trunk while performing your reps continuously.

So which one is better?

Depends what you’re actually trying to achieve.

If I’m chasing strength, explosiveness and improving my ability to produce force from a dead stop, the Pendlay row can be a great option.

If my main goal is hypertrophy, I’ll generally favour a controlled barbell row because I can maintain tension, control the eccentric and keep the target muscles working throughout the set.

Neither exercise is automatically “better.”

They’re different tools.

Understand what the exercise actually does, then choose the tool that matches the outcome you’re trying to create.

#BrineFitness #BackTraining #HypertrophyTraining #StrengthTraining #Bodybuilding

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Five pills equals 29g of whey protein?
Yeah, nah.

This is exactly the sort of shit that sounds scientific until you actually understand what’s being said.

Five grams of amino acids is still five grams of amino acids. It does not magically become 29 grams of whey protein because someone starts talking about “99% utilisation.”

And the claim that your body only uses a small percentage of whey and the rest gets turned into fat and sugar is just nonsense.

That is not how protein metabolism works.
Whey is one of the most researched, highly digestible, leucine-rich complete proteins we have. Your body can use those amino acids for muscle protein synthesis, enzymes, hormones, immune function, energy, tissue repair and a heap of other things.

Then there’s the “almost zero calories” claim.
Amino acids still contain energy.
Putting them into a pill does not somehow remove the calories.

Can EAAs be useful? Yep.
Are five grams of EAAs the same as 29 grams of whey protein?

No.

This is supplement marketing taking a small piece of real science, twisting the context, and hoping nobody understands enough physiology to call it out.

#proteinscience #nutritionmyths #supplementmarketing #bodybuildingnutrition #teambrinefitness

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Maybe you don’t keep failing at your goals.

Maybe you keep giving up because you’ve decided they should have happened by now.

We put these completely arbitrary deadlines on ourselves. Lose 20kg in six months. Get in shape by summer. Be confident by Christmas.

Then the deadline arrives, we haven’t quite reached the number we made up, and suddenly everything we HAVE achieved means nothing.

You’ve lost 12kg. You’re stronger. You’re fitter. Your clothes fit better. Your relationship with food has improved. You’re training consistently for the first time in years.

But you said 20kg.

So apparently you failed.

No. You’re just not fucking finished yet.

Your goal needs to mean something to you. There needs to be a strong enough WHY behind it to keep you connected when motivation disappears and life gets difficult.

But you also need enough logic to understand that sustainable change doesn’t always happen according to the timeline you imagined at the start.

Stop measuring success purely by whether you’ve arrived yet.

Look at whether you’re actually becoming the person capable of staying there when you do.

If you’re sick of starting again, giving up when the timeline doesn’t go perfectly, and feeling like you keep failing at the same goal, get in touch.

Send me “GOAL” and let’s talk about actually building a plan you can follow long enough to fucking achieve it.

#BrineFitness #OnlineCoaching #FatLossJourney #SustainableFatLoss #FitnessGoals

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Your logic is broken. And you probably don't even know it.

5 things I see online every single day that make an argument fall apart instantly:

1️⃣ Using your own experience to override actual research
2️⃣ Not getting what "on average" means
3️⃣ Zero ability to handle nuance
4️⃣ Confusing correlation with causation
5️⃣ Trying to win the argument instead of understanding it

Fitness and nutrition content is drowning in this stuff. Doesn't matter how much research backs something — someone will always show up with "well I did X and it didn't work for me."

Save this one. Send it to the mate who argues with science using vibes.

#FitnessMyths #ScienceBased #TeamBrineFitness #FitnessFacts #GymTok

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Unpopular opinion: bodybuilding is one of the hardest sports on the planet.

Not because lifting weights is harder than every other sport. It isn’t. It’s because bodybuilding doesn’t stop when you leave the gym.

Training might be 60–90 minutes of your day. Bodybuilding is what happens during the other 22+ hours.

You’re managing your food, steps, sleep, recovery, hunger, fatigue and routine every single day. In prep, you’re doing all of that while progressively getting leaner, more tired and often less tolerant of stress.

Then there’s the mental side.

You’re in a sport where you deliberately scrutinise your own physique every day. You watch your body change. You weigh yourself. You take photos. You compare this week to last week, this prep to your last prep, and sometimes yourself to everyone else around you.

And the leaner you get, the more distorted your perception of yourself can become. You can look objectively better and still convince yourself you look worse.

That’s where bodybuilding becomes a mental sport as much as a physical one.

You have to learn the difference between what you feel and what is actually happening. You have to follow the plan when your head is telling you it isn’t working. You have to manage expectations, comparison, body image, hunger, fatigue and the constant temptation to do more because you’re scared you’re not doing enough.

And after months of that, you stand on stage and have your physique judged against other people.

Then you have to come off stage, gain body fat back, watch the condition disappear and mentally deal with that as well.

The gym is probably the easy part.

Bodybuilding is learning to manage yourself when your emotions, perception and expectations are telling you something completely different from the facts.

That’s the sport.

Agree or disagree?

#bodybuildingmindset #bodybuilding #contestprep #teambrinefitness #bodybuildingprep

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