The Newbie Gains Podcast

Putting yourself first without feeling the guilt

One of the biggest problems I see with people who are trying to transform their bodies and their mindset is the fact that struggle to prioritize themselves.

While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
And don't forget to follow and subscribe to my social media accounts.

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My DM is always open.
Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email.
Tell me about your latest successes. Ask me questions. Give me ideas for future podcasts.
I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
Let’s Chat
Level Up Today!

I hated seeing pictures of myself

From the age of 14-21, I would dread seeing photos of myself because those were the years I had the most body image insecurities

Swipe all the way to the right to see me with my deformity

I’ve told this story many of times but what I didn’t tell you is the extremes I would go to, to not be noticed

So every summer from year 2006 to 2014, I would never leave the house apart from going to school

Why?

I knew the weather was going to be so freaking hot that I didn’t want to wear a t-shirt or a hoodie to hide my insecurities

This really effected my relationships/friendships at the time

I would only go out at night when it was dark so I could drink and party because i knew people wouldn’t notice my funny looking body shape

The problem was that I would ONLY go out when I had a few drinks ( less worries and I felt more care free )

This really made my self image worse because I would rely on substances to hide the fact that I was really freaking lonely and drinking made me feel more connected to others

So I’m trying to put a Band-Aid on an internal problem which only solved it temporarily

The turning point was when I realised that all my friends were having the time of their lives putting up photos on MySpace of them jumping off cliffs, hanging out with pretty girls at the beach and having the best time at holiday homes in Lorne and Rye.

I said “Fuck this, I can’t keep living under a rock, let me book in a bodybuilding competition so I can get over my fear of being topless”

When I started learning about macro dieting and strength training, my whole internal world started changing

My stomach was coming in
My chest was getting bigger
My posture was more aligned
My confidence started growing
My social skills improved

I was in disbelief that a kid that wouldn’t take his t shirt off in front of his friends and family is now POSING in front of hundreds of people in a g-string

Let that sink in

So if you really want to see success and feel true freedom

You must conquer the beast, that is you…. which is the one you see every single day

Coach Pat
🔥

While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
And don't forget to follow and subscribe to my social media accounts.

TikTokInstagramFacebook
My DM is always open.
Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email.
Tell me about your latest successes. Ask me questions. Give me ideas for future podcasts.
I've always felt a successfu coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
Let’s Chat
Level Up Today!

- 𝐘𝐨𝐮 𝐭𝐫𝐲 𝐭𝐨 𝐥𝐢𝐟𝐭 𝐰𝐞𝐢𝐠𝐡𝐭𝐬 𝐛𝐮𝐭 𝐲𝐨𝐮 𝐣𝐮𝐬𝐭 𝐜𝐛𝐟

- 𝐘𝐨𝐮 𝐭𝐫𝐲 𝐭𝐨 𝐥𝐨𝐬𝐞 𝐭𝐡𝐞 𝐟𝐚𝐭 𝐚𝐫𝐨𝐮𝐧𝐝 𝐲𝐨𝐮𝐫 𝐠𝐮𝐭 𝐛𝐮𝐭 𝐭𝐡𝐞𝐢𝐫𝐬 𝐧𝐨 𝐚𝐦𝐨𝐮𝐧𝐭 𝐨𝐟 “𝐦𝐚𝐧 𝐬𝐡𝐚𝐤𝐞𝐬” 𝐭𝐡𝐚𝐭 𝐜𝐚𝐧 𝐬𝐡𝐫𝐞𝐝 𝐢𝐭 𝐟𝐚𝐬𝐭 𝐞𝐧𝐨𝐮𝐠𝐡

Before you start any “shred” program, do this so you can actually feel MOTIVATED to take that first step

1. Sleep. Sounds simple? Newsflash, common sense is not very common, so get your 8 hours of sleep so you can bring your cortisol levels down and you’ll find yourself stressing alot less

2. Cut out sugar. Sugar is the devil and not the good kind. Immediately stop putting sugar in your coffee and desserts are off the menu for now. Within a few weeks, your energy levels will increase

3. Consume red meat and stop following vegans. You’re iron levels and b vitamin consumption are most likely at an all time low. Once you start eating lean red meat, you’ll want to break through a wall

While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
And don't forget to follow and subscribe to my social media accounts.

TikTokInstagramFacebook
My DM is always open.
Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email.
Tell me about your latest successes. Ask me questions. Give me ideas for future podcasts.
I've always felt a successfu coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
Let’s Chat
Level Up Today!

BREAKING FREE FROM GAMES AND SHAME. Defying the odds and accessing your inner power

If you are wanting to change your body and transform yourself to feel better, perform better and look better, then you’ve found a great stack of information to help you achieve that.

While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
And don't forget to follow and subscribe to my social media accounts.

TikTokInstagramFacebook
My DM is always open.
Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email.
Tell me about your latest successes. Ask me questions. Give me ideas for future podcasts.
I've always felt a successfu coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
Let’s Chat
Level Up Today!

𝐃𝐚𝐧𝐜𝐢𝐧𝐠 𝐰𝐢𝐭𝐡 𝐭𝐡𝐞 𝐝𝐞𝐯𝐢𝐥

Truth be told, sometimes I don’t feel inspired….

Being in the fitness game for 10 years and although the love is always there, sometimes I’ll find myself half-assing daily tasks

👿Dancing with the devil is letting those negative thoughts come through and not being afraid

👿Dancing with the devil is seeing the ugly, the pain and the setbacks while not backing down from adversity

👿Dancing with the devil builds character

👿Dancing with the devil is not evil. it’s necessary if you want to be successful

So this is me embracing all of the ups and downs of success

😈I wouldn’t have it any other way

While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
And don't forget to follow and subscribe to my social media accounts.

TikTokInstagramFacebook
My DM is always open.
Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email.
Tell me about your latest successes. Ask me questions. Give me ideas for future podcasts.
I've always felt a successfu coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
Let’s Chat
Level Up Today!

𝐇𝐨𝐰 𝐈 𝐠𝐨𝐭 𝟔 𝐩𝐚𝐜𝐤 𝐚𝐛𝐬 😎

Here are my 3 mistakes that I was making when I first started my mission to see abs for the first time

𝐌𝐢𝐬𝐭𝐚𝐤𝐞 #𝟏 - 𝐝𝐨𝐢𝐧𝐠 𝟏𝟎𝟎 𝐜𝐫𝐮𝐧𝐜𝐡𝐞𝐬 𝐞𝐯𝐞𝐫𝐲𝐝𝐚𝐲

𝐌𝐢𝐬𝐭𝐚𝐤𝐞 #𝟐 - 𝐜𝐮𝐭𝐭𝐢𝐧𝐠 𝐜𝐚𝐫𝐛𝐬 𝐟𝐨𝐫 𝐟𝐨𝐫 𝟓 𝐝𝐚𝐲𝐬 𝐚𝐧𝐝 𝐭𝐡𝐞𝐧 𝐛𝐥𝐨𝐰𝐢𝐧𝐠 𝐨𝐮𝐭 𝐨𝐧 𝐭𝐡𝐞 𝐰𝐞𝐞𝐤𝐞𝐧𝐝

𝐌𝐢𝐬𝐭𝐚𝐤𝐞 #𝟑 - 𝐭𝐚𝐤𝐢𝐧𝐠 𝐟𝐚𝐭 𝐛𝐮𝐫𝐧𝐢𝐧𝐠 𝐬𝐮𝐩𝐩𝐥𝐞𝐦𝐞𝐧𝐭𝐬

Stop right here

If you’re currently doing any of these 3 mistakes, rest assured that it’s a sign that you’re getting in your own way

Coach pat has got you 😉

Do this instead….

𝐀𝐛 𝐬𝐞𝐜𝐫𝐞𝐭𝐬 #𝟏 - 𝐟𝐢𝐧𝐝 𝐲𝐨𝐮𝐫 𝐩𝐫𝐨𝐭𝐞𝐢𝐧 𝐢𝐧𝐭𝐚𝐤𝐞.

Find out your current weight and double it. That’s your protein intake right now. Do this for the next 30 days. You want to retain as much muscle as possible. Muscle is king.

𝐀𝐛 𝐬𝐞𝐜𝐫𝐞𝐭𝐬 #𝟐 - 𝐤𝐞𝐞𝐩 𝐲𝐨𝐮𝐫 𝐜𝐚𝐫𝐛𝐬 𝐜𝐨𝐧𝐬𝐢𝐬𝐭𝐞𝐧𝐭.

Track how much carbs you have right now by downloading myfitnesspal. Once you find your protein intake, use that number to determine your carb intake.
Carb consistency will help you keep your body fat percentage low.

𝐀𝐛 𝐬𝐞𝐜𝐫𝐞𝐭𝐬 #𝟑 - 𝐭𝐚𝐤𝐞 𝐩𝐡𝐨𝐭𝐨𝐬 𝐞𝐯𝐞𝐫𝐲 𝐰𝐞𝐞𝐤.

Get out of your own way. The mind has a habit of being super critical by picking out all your flaws, this isn’t the best way to assess results. Looking in the mirror is not a measure of progress. Take photos weekly to remove emotion from assessment.

Implement ONE Ab secret and go single minded for 90 days.

While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
And don't forget to follow and subscribe to my social media accounts.

TikTokInstagramFacebook
My DM is always open.
Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email.
Tell me about your latest successes. Ask me questions. Give me ideas for future podcasts.
I've always felt a successfu coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
Let’s Chat
Level Up Today!

The word we all struggle with

𝐁-𝐛-𝐛-𝐛𝐚𝐥𝐚𝐧𝐜𝐞

December is the biggest month of the year in terms of socialising, catching up with friends & family and Christmas parties

This leads you to negative patterns such as…

😰Destroying your diet
😰Feeling anxious about cheating on your PT with some booze
😰You feel like you have to choose between being healthy and living life

Here’s the thing

𝐘𝐨𝐮 𝐝𝐨𝐧’𝐭 𝐡𝐚𝐯𝐞 𝐭𝐨 𝐥𝐢𝐯𝐞 𝐢𝐧 𝐭𝐡𝐞 𝐄𝐗𝐓𝐑𝐄𝐌𝐄𝐒

It’s not one or the other and when you operating from this mindset, you start self sabotaging

You start lying in your food diary

You start missing workouts because you have the “I’ll start in January mentality”

You start procrastinating and sleeping in

𝐆𝐞𝐭 𝐨𝐮𝐭 𝐨𝐟 𝐲𝐨𝐮𝐫 𝐨𝐰𝐧 𝐰𝐚𝐲 𝐛𝐞𝐜𝐚𝐮𝐬𝐞 𝐢𝐟 𝐲𝐨𝐮 𝐝𝐨 𝐭𝐡𝐞 𝐧𝐮𝐦𝐛𝐞𝐫𝐬, 𝐲𝐨𝐮’𝐥𝐥 𝐫𝐞𝐚𝐥𝐢𝐬𝐞 𝐭𝐡𝐢𝐬…

🍷 One glass of wine = 120kcal
🍎 One apple = 120kcal

🍷 🍷 🍷 3 glasses of wine = 360kcal
🍕 🍕 2 slices of pizza = 400kcal

Saying NO to friends & family

Heres why you don’t say no

You feel bad aka guilt
You’re in scarcity mindset
You seek external validation

Heres what it will cost you

Any consistent results
Your Energy
Any dreams you have of becoming successful

Verity went from procrastination to training everyday and juggling 3 jobs while still performing at a high level

Angela seeing abs for the first time even after having kids

Jackson losing 8kgs after yo-yo dieting

Yashar losing 10kgs while being stressed being a fulltime student 


They all had 3 moves that I gave them to keep the success rolling

The 80-20 rule, also known as the Pareto Principle which asserts that 80% of outcomes (or outputs) result from 20% of all causes (or inputs) for any given event. In business, a goal of the 80-20 rule is to identify inputs that are potentially the most productive and make them the priority.

I’m about to piss you off so if you don’t want to be triggered then peace out ✌️❌⁣
⁣
Still here? Alright. Think about the resolutions you made at the start of 2021:⁣
⁣
👉🏽 “I’m going to lose 10kgs.”⁣
👉🏽 “I’m going to get a gym membership.”⁣
👉🏽 “I’m going to stop smoking.”⁣
⁣
You wasted 11 months, but you still got one left.⁣

𝐔𝐧𝐜𝐨𝐧𝐭𝐫𝐨𝐥𝐥𝐚𝐛𝐥𝐞 𝐛𝐢𝐧𝐠𝐞 𝐞𝐚𝐭𝐢𝐧𝐠 𝐞𝐩𝐢𝐬𝐨𝐝𝐞𝐬 𝐰𝐚𝐬 𝐭𝐡𝐞 𝐝𝐞𝐚𝐭𝐡 𝐨𝐟 𝐦𝐞

After 3 weeks of being on as low as 1200 kcal a day for 2 weeks straight, my thoughts 💭 was constantly about food and my next meal 🥘

It felt scary, overwhelming and I had so much shame over it knowing that 90% of my thoughts revolved around food

Going into my first bodybuilding competition, I was determined to do whatever it took to get in the leanest version of my but it all backfired once I got off that stage 🏋️‍♀️

The whole time I was posing on stage, I was thinking about all the food I was going to consume straight after the show 😫

This is the binge eating episode I had starting at 2pm that life changing day

2 donuts post show 🍩

1 and half large pizza 🍕

2 more donuts on flinders lane 🍩

Banana bread from Starbucks 🍌

Peanut Butter Nutella Pancakes from pancake parlour 🥞

I put on 4 kgs in a period of 8 hours

That was the beginning of the end…..

For two weeks straight, all I could think about was sugar, pasta, salt & vinegar chips and pizza shapes

Being a personal trainer, I felt like I was going against everything I stood for and for the first time in my life, I was genuinely worried that I developed a food addiction

Looking back now, I’m so glad that I freaking overcame that period of my life because it was so scary to be controlled by food

If this resonates with you in anyway

I want you to know that I UNDERSTAND and that you WILL get THROUGH this

If you’re with the @thedreamteam.fitness academy, I have your back and we GOT this!

🔥

Coach Pat

Deadlifts, Squats & Bench Press

When you deadlift you are building your traps, biceps,forearms, all of the muscles in your back, your abs, your glutes, hamstrings and calves. That’s a pretty comprehensive exercise isn’t it?

When you squat you’re building your quads, hamstrings, calves, back and shoulders. Again, pretty comprehensive.

Bench pressing works the pecs, front delts and triceps.

All of these exercises are functional and great for physical development and unity prevention

𝐈𝐟 𝐲𝐨𝐮 𝐝𝐨 𝐧𝐨𝐭 𝐒𝐓𝐀𝐑𝐓 𝐲𝐨𝐮𝐫 𝐝𝐚𝐲 𝐑𝐈𝐆𝐇𝐓, 𝐲𝐨𝐮 𝐰𝐢𝐥𝐥 𝐜𝐫𝐮𝐦𝐛𝐥𝐞 𝐚𝐭 𝐭𝐡𝐞 𝐟𝐢𝐫𝐬𝐭 𝐜𝐡𝐚𝐥𝐥𝐞𝐧𝐠𝐞 𝐲𝐨𝐮𝐫 𝐟𝐢𝐭𝐧𝐞𝐬𝐬 𝐣𝐨𝐮𝐫𝐧𝐞𝐲 𝐭𝐡𝐫𝐨𝐰𝐬 𝐚𝐭 𝐘𝐎𝐔

And what are the chances of you being strapped for time and can’t get your STEPS in?

Absolutely 100%

You’re going to attempt to fit in your workout but you leave it to the last second and we all know what’s happens from there

You’re going to try lose 2kgs this week but the scale goes up instead of down

You’re going to get bloated because of all the food you ate on the weekend and now it’s effected your mood for the week

𝐀𝐧𝐝 𝐢𝐭’𝐬 𝐧𝐨𝐭 𝐅𝐀𝐈𝐑

𝐋𝐢𝐟𝐞 𝐢𝐬 𝐧𝐨𝐭 𝐅𝐀𝐈𝐑!

The truth is that most people lack discipline and think that results should come easy if they just apply themselves.

Anyone can apply themselves for the day but true transformation is SHOWING up every Single Day!

If you find it hard to SHOW UP everyday than you will crumble at the first sight of adversity

“It’s too hard”

“I can’t do this”

“Maybe this isn’t for me”

Most people are overweight in Australia, approximately 67% of adults over 18!

Don’t be like most people

Start each day with a set of non-negotiable and stick to the script like your life depends on it… well because it does…

Failed Training Frequency Adherence

Failed Step Count

Failed MACROS

Failed Protein Intake adherence

Failed Weight Goal

You start feeling like a failure

Everything seems too massive for you to handle and you start cracking under the pressure you put yourself under

You listen to meditation and it tells you to LET GO

But you feel good for a bit and you back to bad habits

So how do you get out of a rut when you start feeling yourself creep back into bad habits?

I’ll share with you 3 strategies that have helped me transform 2000 Australians lose 5kgs in their first 5 weeks from working with me!

Have Goals
Have Data
Have The Conversation

I’ll start by saying that I’m not a huge fan of fancy supplements like fat burners, pre workouts and anything that promotes quick fat loss

However, I’ve used most of the products you’ve used and for my own research, I want to be transparent and tell you that theirs only 3 supplements I would highly recommend when it comes to fat loss/muscle growth

𝟏. 𝐏𝐨𝐬𝐭 𝐖𝐡𝐞𝐲 𝐖𝐨𝐫𝐤𝐨𝐮𝐭 𝐏𝐫𝐨𝐭𝐞𝐢𝐧 - Whey protein is the protein fraction of whey, which is a liquid that separates from milk during cheese production.

It is a complete, high-quality protein, containing all of the essential amino acids.

𝟐. 𝐂𝐫𝐞𝐚𝐭𝐢𝐧𝐞 𝐌𝐨𝐧𝐨𝐡𝐲𝐝𝐫𝐚𝐭𝐞 - Creatine is a substance that is found naturally in muscle cells. It helps your muscles produce energy during heavy lifting or high-intensity exercise.

It is one of the world’s most tested supplements and has an outstanding safety profile

𝟑. 𝐅𝐢𝐬𝐡 𝐎𝐢𝐥 𝐒𝐮𝐩𝐩𝐥𝐞𝐦𝐞𝐧𝐭𝐬 - Having a diet rich in omega-3 fatty acids may help prevent heart disease, protect brain and eye health, and contribute to fetal development.

Which supplements do you take?

Show Up & Stop Making FK*ING Excuses!

Student Wins

6kgs Down for Sara in 8 weeks
8kgs down for Jackson in 10 weeks
4kgs down for Juliana in 8 weeks
7kgs down for Abu in 6 weeks

Not just that, our academy is also...

We helped vanessa destroy her emotional eating habibts
Taryn maintaining her weight after losing her 24kgs
Felix rocking up to his HIIT sessions even when his super busy

This message is to everyone who has a PT or a Coach



Being perfect

Vs

Being imperfect

Talk about social media

Talk about creating a self space to be YOU

The 5 closest people around you make up who you are

Show me your friends and ill show you your future

Partying & Fat Loss is a double edged sword. In this podcast, I talk to you about how drinking and eating out in moderation can co-exist with your transformation journey