Gemma came to Enterprise Fitness wanting to:
✅ Be more comfortable within herself
✅ Increase movement function and strength
✅ Soft Body Composition Transformation – achieve a leaner physique she can maintain
✅ To learn about nutrition and training for personal growth now and when older
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Gemma had quite the start with Enterprise Fitness, kicking off her training in July 2020, right before Melbourne’s second lockdown. As Gemma was finishing off her seated calf raises in her first training session with coach Amy, we received the announcement that Melbourne was going back into lockdown the next day.
The following 5 months, Gemma’s training was on hold but she joined in on a weekly Zoom class to keep herself connected and accountable, as well as cleaning up her nutrition. During this time we focused on increasing her energy and reducing her need to nap daily.
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November arrived and Gemma was straight back into the studio ready to continue her training, but with the FULL Enterprise Experience.
Gemma came to Enterprise wanting to learn, develop her movement, gain strength and achieve a leaner physique that she could maintain.
These photos are 9 months apart. In her first, she weighed 55.2kg and 17.4% body fat. In her second 12.5% body fat and 53.1kg
Training Phases
- Phase 1 – GPP; upper/lower split; 4 days
- Phase 2 – 8 x 8 upper/lower split; 4 days
- Phase 3 – Modified Tri Sets + Strength 6 to 8; 2 x Strength, 2 x Tri Sets; 4 days
- Phase 4 – Quad Sets + Strength 4 to 6; 2 x Strength, 2 x Quad Sets; 4 days (2 weeks only. DNF and moved into 4 days Strength 4 to 6)
Nutrition
Gemma’s nutrition was very simple. Coach Amy started her in a 15% deficit and built up to baseline. Gradually increasing her calories over the months’ post lockdown (November) to March 2021. Nutrition was the same for both training and rest days.
Come January, Gemma’s energy expenditure increased due to pre-season footy. We then introduced training and rest day nutrition. With her higher calorie/higher carb days on training days (including footy) and lower calorie/lower carb, higher fats for rest days. We continued this process while still increasing her overall food.
Nutrition did not change coming into Gemma’s photos. The more food she ate, the leaner she got. At no stage did we reduce Gemma’s food, only increase it.
Gemma is a big advocate for young women in sport wanting to perform at their best while being at their most optimal health. She now has the first-hand experience of how to train smart, eat more, and of the right foods and also perform at her best. A great example of what results can look like for other young females.
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