Dexter Exercise Nutrition Professional

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Australia
Brisbane City, QLD
Dexter Exercise Nutrition Professional

-Personal Trainer and Nutritionist @ Fitness First Elizabeth Street, Brisbane
-Bachelor of Science (Nutrition)
-Bachelor of Physical Education

30/12/2025

2025, so many highlights ⚡

1. Welcoming our little guy 👶❤️
2. Lil brother tying the knot 💍
3. HYROX Auckland Men’s Pro – 3rd 🥉 | 1:00:30
4. HYROX Sydney Men’s Pro – 2nd 🥈 | 57:12
5. HYROX Hong Kong Men’s Pro – 1st 🥇 | 58:34
6. HYROX Hong Kong – 1st Open Doubles w/
7. Family travel: UK, Spain, Italy, Switzerland, Germany, Netherlands ✈️🌍
8. HYROX Maastricht Men’s Pro – 10th | 58:30
9. 5km PB 🏃‍♂️ | 16:21
10. Hosting HYROX sessions and a track night with the .mthd community - celebrating athlete progress, personal bests, and collective achievements across Auckland, Brisbane, Worlds, Sydney & Melbourne 💪 The growth, dedication, and energy from this community has been incredible to be part of 🙌
11. 24hr Nightshift 🌙
12. HYROX Melbourne Men’s Pro – 2nd 🥈 | 56:50
13. HYROX Melbourne – 1st Open Doubles w/ 🥇

So many other highlights and connecting with like-minded people along the way 🙌

Grateful for for the ambassador role - giving me the chance to represent the sport, build the community, and help grow the HYROX movement.

Big appreciation to .hydrate for backing my journey and all the support!

Bring on 2026! 🚀

#2025

18/12/2025

MELBOURNE HYROX 📸

Men’s Pro Singles
Mens Open Doubles with the legend

Great times with great people 🙌

mthd hydrate

10/12/2025

3 Tips to Improve Your Sled Pull 🛷🔥

1. Keep constant tension
Keep the rope tight-especially at the start of each pull. Any slack leaks energy and breaks your rhythm.

2. Drive with your legs
Walk back with long arms and generate power through your legs, not your arms. Think strong, steady leg drive with every pull.

3. Use the entire box
Use the entire 1.8m box to cover more distance with fewer pulls.

All the best to those racing this weekend in Melbourne!🔥

30/11/2025

3 Tips to Improve Your Burpee Broad Jumps in Your Next HYROX 🚀

• Stay Low Through the Movement
Keeping your chest and hips low between reps reduces unnecessary vertical movement, saving energy and keeping your heart rate under control. This sets you up for smoother, faster transitions.

• Find a Sustainable Rhythm
Aim for a steady, repeatable pace-smooth > explosive. It helps manage fatigue over the full 80 meters, whereas going out too hot can lead to a mid-station blow-up.

• Choose Smart Rest Points
If you need a quick breather, rest at the bottom of the burpee (chest to ground) or immediately after the jump. Standing fully upright kills momentum and makes it harder to get moving again, while resting low keeps you in an efficient position to continue.

👉Reminder these are tips that have worked for myself and clients. Everyone’s built differently, so experiment and find what works best for you 🙌

26/11/2025

Mental health is something so many people navigate quietly-friends, family, teammates, and people we see every day. It’s often unseen, but it’s always real, and the support people receive can make a massive difference.

This December, I’ll be lining up at HYROX Melbourne as part of Race for Impact, helping raise money and awareness for mental health. The aim is to use the race as a platform to bring people together, start conversations, and support those who need it through connection, movement, and community.

If you feel like getting behind the cause-donating, sharing the link, or simply checking in on someone-it all helps. Every bit of support goes towards creating more resources and more understanding for the people who need it most.

Link in bio with all the details.
Thank you to everyone who takes the time to read and support, it genuinely makes a difference. 🙏

23/11/2025

3 Tips to Level Up Your Wall Balls for Your Next HYROX 🔥🎯

1. Dial in Your Positioning
Set up roughly an arm’s length from the wall-close enough to keep the movement compact, far enough to let the ball travel naturally. Hold the ball high at your chest with elbows tucked and thumbs behind. Keep the ball tight to your torso on the catch to reduce shoulder fatigue. If you notice the ball pulling you forward or landing ahead of your feet, that’s your cue you’re standing too far out.

2. Use an Explosive, Efficient Squat
Sit into a deep, balanced squat where your hip crease drops below your knees. As you rise, push powerfully through your legs and let that force transfer into the throw - your arms should guide, not do the heavy lifting. Aim straight for the centre of the target to keep your rhythm locked in.

3. Match Your Breathing to Your Reps
Exhale as you drive up and release the ball - this keeps you powerful and stable. Inhale on the way down as you catch and settle into your next squat. A smooth breathing rhythm keeps your heart rate steadier and helps you maintain form deep into fatigue.

💬 These are the cues that have consistently helped myself and clients. Everyone’s built differently, so experiment and find what works best for you.

🫡

mthd

06/11/2025

HYROX Specific Preparation Phase 🔥

With less than 6 weeks until HYROX Melbourne, athletes are now entering the Specific Preparation Phase - where training is dialled in to meet the physical and technical demands of race day.

Key Objectives of this phase:
• Replicate HYROX race demands
• Blend aerobic output with muscular endurance
• Refine pacing and transitions under fatigue
• Build confidence with race-specific equipment

Example HYROX specific .mthd session below with the stallion 🐎

AMRAP 18’
🏃‍♂️ 800m Run
🚣‍♂️ 400m Row @ 2k + 5–7s
🎯 30 Wall Balls (Race Weight)

Rest 3 min

AMRAP 18’
🏃‍♂️ 800m Run
⛷️ 400m Ski @ 2k + 5–7s
💥 20m Burpee Broad Jump

Rest 3 min

AMRAP 18’
🏃‍♂️ 800m Run
🚴‍♂️ 800m Bike
🛷 12.5m Sled Pull (Race Weight)

*Focus on target HYROX race pace for the runs, maintain efficiency and solid technique on each station and keep transitions sharp.

Give it a crack and let us know how you go! 🫡

31/10/2025

Deadly Dozen Brisbane 🥈 | 42mins

Huge congrats to on hosting an awesome event! Really enjoyed the format — shorter runs with some spicy stations in between that definitely tested the muscular endurance 💪🏽 I’ll definitely be back next year 🙌

So good seeing the .mthd crew out there, with 12 athletes showing up and giving it their all in some tough conditions. Super proud of everyone for the effort and energy you brought! 🔥

And congrats to .james.kelly on setting a new APAC record — unreal work 👊🏽
mthd hydrate

📸 .vatios 🔥

19/10/2025

🚀 I’m now officially a HYROX Performance Coach!

I recently completed the HYROX Level 1 Coaching Course and thoroughly enjoyed it. The course is incredibly well structured, combining instructional videos, readings, and quizzes that make learning both engaging and practical.

If you’re looking to coach HYROX athletes, this course is an absolute must! 👇

My 5 Key Takeaways from the HYROX Level 1 Coaching Course:

1️⃣ Coaching for Everyone
The HYROX community includes athletes of all ages, backgrounds, and abilities. Great coaching means being adaptable, empathetic and creative, meeting athletes where they are and helping them reach their potential.

2️⃣ Holistic Performance Demands
HYROX requires endurance, strength, speed, power, coordination, and flexibility. Understanding how to develop and balance these elements within a program is key to athlete success.

3️⃣ Nutrition Matters
Nutrition underpins HYROX performance, recovery, and race-day readiness. Knowing how to optimise macronutrients, micronutrients, supplements, and fuelling strategies is crucial for maximising results.

4️⃣ Coaching Beyond Programming
Effective coaching goes far beyond sets and reps. True mastery lies in developing soft skills such as communication, emotional intelligence, mindset, and relationship building. Supporting athletes through building mental resilience, preventing burnout, and managing race-day nerves are key examples of this in practice.

5️⃣ The Power of Periodisation
Year-round HYROX training is possible when programs are smartly periodised. Structuring training phases with clear objectives helps prevent burnout, reduce injury risk, and ensure athletes peak when it matters most.

It’s incredible to see how fast HYROX is growing and the community that’s forming around it. I’m pumped to keep helping more people get involved, achieve their goals, and experience everything this amazing sport has to offer. 🙌

mthd

28/08/2025

Family, friends, fitness - the good stuff 👌

10/08/2025

Saturday morning parkrun 🏃‍♂️

Chip time: 16.21 (3.16min/km)

Stoked with this result as goal was to try and crack a sub 16.30 5k for the first time.

Lots of PBs for the .mthd members over the weekend too. The crew is on fire!! 🔥

My running is slowly improving while continuing to maintain strength. Loving the process.

Keep showing up legends!! 👊🏽

Address

Fitness First Elizabeth Street
Brisbane City, QLD
4000

Opening Hours

6am - 1pm

Website

http://www.dexterbuchanan.com/

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