Tim - Total Physique Performance

Tim - Total Physique Performance Personal trainer and accredited sports nutritionist helping beginners through to advanced athletes achieve amazing results.

We use evidence based methods to help get people long term results without any of the silly methods or fad diets.

Parent of a junior athlete, and not sure what to feed your kids in the short gap between school and after school sport ?...
09/09/2026

Parent of a junior athlete, and not sure what to feed your kids in the short gap between school and after school sport ?

I work with junior athletes in a wide variety of sports ranging from swimming, boxing, football, soccer, Muay Thai, bjj and mma and it’s important that their fuelled well leading into training because no one wants a hungry and grump teenager.

These are some super easy options that I suggest to my athletes that doesn’t take much prep time, digests really quickly and will have them showing up to training fuelled and ready to go.

If you have a junior athlete that needs that extra edge, wants to take their sport more seriously or is looking at state or national selection drop me a DM with the word “performance” and I’ll reach out with more info

08/09/2026

Gassing out in your later rounds and not sure why ?

While having good cardio plays a big part, it is not the only thing that allows us to last in later rounds of sparring / rolling.

1. Having sufficient carbohydrates is needed to fuel performance, when our body uses carbohydrates for fuel it produces lactate which if not recycled in the body efficiently it then causes an increase in muscle acidity ( that burning feeling in your muscles)
If we consume enough carbohydrates pre training it drastically offsets this burning feeling.

2. Choosing an appropriate carbohydrate source pre training allows our body to break it down quickly so it can be used as fuel, if we don’t choose wisely we leave ourselves under fuelled which drops our performance quickly.

3. If we are constantly running at 100% capacity our bodies ability to recover is effected which means we are going into our sessions already exhausted and sore, this prevents us from being able to perform.

If you want to start performing better, pushing the pace in rounds and start dominating your opponents, DM me the word performance to join the team

28/08/2026

Explosive power for combat sports is often misunderstood by either
- trying to make movements look like the sport
- doing exercises for long duration

Explosive movements need to allow us to
- progress the movement effectively
- move our body explosively eg box jumps, broad jumps
- move weight explosively with considerable weight
- move objects ballistically eg med ball throws

Combat sports often use training methods that only yield soreness rather than progression and adaptation that then make us more explosive.

Want to take the guess work out of your combat sport
s & c ?

DM me the word “performance” to book a consult

27/08/2026

There’s a lot of confusion on how to build explosive power for sports especially combat sports.

Including ballistic exercises
( outputting maximum force and speed in a short time)
Helps develop explosive power.

I often see people including these exercises for up to a minute at a time which is counterproductive to building explosive power, we need to keep the rep range relatively low so that maximum effort can be applied.

Then our test periods need to be longer (2mins +) so that we are able to keep applying sufficient explosive force.

If you want to stop guessing your way through your strength and conditioning, DM me the word performance to join the team

05/08/2026

Had the pleasure of being on Ryan Robertson podcast a while back discussing one of my performance athletes Brielle who is currently heading to Canada to represent Australia at pan pacs in swimming.

We spoke about what separates athletes with natural talent and the ones that couple this natural talent with exceptional work ethic.

Many athletes get to a certain point in their sport of natural talent alone and have the realisation that without hard work and dedication they won’t make it much further.

Are you looking for help for your junior athletes or for your own athletic performance ??

DM me the word performance to book in a consult

10/07/2026

Some rapid fire questions from the other day.

A lot of my job is taking the guess work out of strength and conditioning / nutrition for athletes.

Having a detailed plan in place prevents waisting valuable time.

If you want to stop guessing and start progressing comment the word “performance” to get started

01/07/2026

Sick of being a fighter using guess work to figure out your nutrition and S & C ?

When I work with fighters there is no guess work we have the “combat coaching system” to help fighters have dialled in
- fuelling strategies
- strength and conditioning
- recovery protocols
- weight cut methods

So they can focus 100% on just putting the work in and dominate their opponents.

Comment “performance” below to join the team

03/06/2026

Some rapid fire questions from a few weeks ago

Sweat suits
Now I know I’ll cop some flack for this from the old school but I believe in minimising risk in weight cuts and exercising in sweat suits can drastically increase that risk especially in warm climates.

Ice baths
Now I personally really like ice baths when used with hot therapy but that’s with diet, sleep and training squared away first. We need to understand that hot and cold therapy is a good add on not a substitution for eating and sleeping well and managing our training.

Plyometrics
Plyometrics and explosive work is a great way to improve sports performance in conjunction with solid strength training. It allows us to take that base of strength we have built and build explosive power.

Want to level up your nutrition and performance ? DM me the word performance to get started

18/05/2026

Just because something is more difficult doesn’t mean it’s better.

I’ve seen this video doing the rounds of a coach getting and athlete to do work on the air bike with resistance bands added to increase difficulty.
This approach not only makes no sense as the bands aren’t even loaded in a way that would make them beneficial it just increases fatigue and chance of injury.

Coaches will try anything to make their methods seem more advanced instead of having a fundamental understanding of
- ability to progress an exercise
- load management
- fatigue management

Getting athletes to become stronger, faster, more explosive and improve their conditioning is not complicated and can be done without effecting their ability to perform skill based sessions.

Want to level up your performance in a smart way ?
DM me the word performance to get started

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Rockingham, WA

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+61403287338

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