Hercules Strength and Fitness

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Australia
Gold Coast, QLD
Hercules Strength and Fitness

Personal Trainer
Online Coach
Body building
Strength training
Nutritional support - deficit or build

28/12/2025

Insane transformation for Josh’s client 💪🏼
2 x PT sessions weekly
Focusing on building muscle and in turn has leaned out and built some size & shape as well.
An insane effort & a reminder that what matters is consistency, building better habits, eating well & lifting with intent - over time your physique will change dramatically with the right plan ✊🏼💪🏼🫱🏼‍🫲🏽

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12/10/2025

Sunday client motivation for ya 🔥

Massive shoutout to my online client Tim 🫱🏼‍🫲🏽

Tim’s weight has stayed quite similar throughout the last 9months. But he has:
• dropped body fat
• built lean muscle tissue
• completely changed his physique

How?
By just following the plan. His training has been the same. Meals almost ALWAYS on point. Not straying from the stuff that works.
It can really be that simple 🫡

Ready to spend the last 3 months of 2025 actually working on those goals you set out to achieve for the year?
Let’s chat 💬

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24/10/2024

The current goal 🎯 ⬇️

Building upon this physique & implementing the changes noted in my feedback to bring my best once again 😮‍💨

This is my favourite part about body building.
There is always something to work towards.
You’re never actually done.
Always pushing yourself to become the best version of you, over and over again 🤝🏼

Excited is an understatement.
Growth is happening already, in all aspects.

Watch this space 🐺
Forever leading from the front 😤
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19/09/2024

POST SHOW - Judges feedback & plans moving forward💪🏼

Based off the judges feedback, I’m going to give myself until April 2026 to build up size and density of my upper, to balance my overall classic physique. This will mainly revolve around focusing on my chest, anterior delts and back 🤝🏼

Standing next to the taller boys on stage, I can definitely agree that I need to bring up these areas of my physique and I’m looking forward to the better, more conditioned package I’ll bring to stage come April 26 💪🏼

Works not done 😮‍💨

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16/09/2024

20 weeks of my first contest preparation, and my first bodybuilding show done ✅

I’ve taken some time to reflect on the past 20 weeks, every obstacle I’ve overcome, everything I’ve learnt about myself, every challenge I’ve pushed through, just to get to that stage finally.

Leaving high school at 141kgs, I’ve gone through many phases in my health and fitness journey & was always putting off the stage as I never thought I was “ready”. Truth is, you don’t actually ever have “the right time” to prep and you’re never perfectly ready. You just have to make it work through everything else.

I have improvements I know I need to make & I am eager to get my feedback from the judges, push a better growth phase than I ever have, and resurface at some point on the stage for round 2 ✌🏼

I learnt more about myself and body building through this journey than I ever have. I now know what to implement better in my offseason for a better prep, how capable I am, how to structure things better, the lot 🫡

Thank you to my coach for supporting me on my journey to the stage, allowing me to help coach myself & .kate & learn the process for myself and my future athletes.
And a massive thank you to everyone else in my circle who helped me get to the stage, you know who you are ⭕️

We’re not done yet 😏

Health ⏩ growth ⏩ show 2 💪🏼

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29/08/2024

Todays recap is on the big boss man’s journey 😮‍💨

Another friendly reminder that no matter your starting point, you can turn things around, regardless of how long it takes 👊🏼

Starting from a poor household, raised by a single mother and surrounded by people and places where addictions were high, things weren’t always easy for me.

I spent many of my high school years drinking 6L of coke a day, consuming a lot of alcohol and ended up at 141kgs.

Finally deciding I wanted to compete in boxing, I dropped 46kgs in 6 months.
I couldn’t afford a coach or PT at that time & so I did it all on my own. I ate tuna & not a lot of much else for a time being, spent my days running, training, practicing.

I then spent further years continuing to learn slowly, changing my understanding of nutrition, training, learning proper form, how to navigate injuries, etc through observation of others and my own studies for pure love of this sport.

It’s funny how you perceive yourself. I always thought I’d made good transformations (and I had don’t get me wrong), but the biggest one has been the transformation I’ve been through this year.

Pre-prep & prep have changed me more than anything. I’ve learnt more than I ever have. My physique has improved tenfold 🔥 I couldn’t be prouder of my own achievements.

I’m now finally at the point of almost being at my next goal - stepping on the stage in Classic Physique in just over 2 weeks 💪🏼

So here’s your reminder to not give up, no matter how long the road ahead may seem.

One day you’ll reach your goals & be glad you didn’t quit.

Time to bring it the hell home 🤝🏼✊🏼🏆

//

09/06/2024

14 WEEK OUT - UPDATE 🔪

Happy with where the physique is sitting right now. No massive drops in weight, but leaning out which is how I want it right now 👏🏼

Carb cycling 🔁 still underway - with high days sitting over 500, and rest days sitting just under 300.

Been prioritising my pre, intra & post workout nutrition & balancing out my sodium and potassium levels. I’m seeing great results from this with my physique and my training performance 📈

Steps have been about 8K a day which is easily doable with my digestion walks honestly 🤝🏼
Set to increase to 10K this coming week ⬆️

Training 6 days a week - posterior/chest/arms/legs/back/chest split 💪🏼

No cardio as yet 👊🏼

For the next week, food is staying the same, only change is the slight step increase. Currently fluctuating weight but leaning out as we go - perfect place to be sitting ✊🏼

Locking in for another week 🦍

//

Are you ready to make a massive change in your physique?
DM me and let’s chat about how I can help 💬 🤝🏼

💻 Online coaching
🏋🏼‍♀️ Face to face coaching

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17/02/2024

GROWTH PHASES

Every growth phase, the aim of the game is to progress further than the last. You need to ensure you’re maximising hypertrophy. Essentially, it’s the same principle as progressive overload with training; things must scale up, increase and intensify.

How?

By increasing the stimulus further than the last time. Stimulus being load, reps, technique, PEDs, nutrition.

Let’s say you grew on 2800 calories last growth phase. You might find you need to push food above 3000 in your next growing phase, to ensure you actually make changes to your physique that are significant.

If you’re still trying to work out where to start with any of this, hire a coach.
You’ll end up way further ahead than if you attempt it on your own.

DM me for support 🤝🏼

25/01/2024

Transformation of my client Levi 🔥

Levi has put on some solid size since starting with me, training 5 days a week, 2 PT sessions together and working on eating more food.

These sorts of changes don’t happen overnight, and they certainly don’t happen without guidance or effort 👊🏼

Keen to see how far Levi continues to progress in our time together 🤝🏼

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Online coaching available & a few fave to face PT spots available as well out of ✊🏽

Ready to make a change? DM me and let’s chat 💬

13/01/2023

Another qualification in the belt ✅

If anyone out there is considering signing up for a J3U course by - I HIGHLY recommend 💪🏼

The video content is a great way to be able to listen and learn before putting into practice the content through the course.

I’ve learnt so much to help myself & my clients - and am looking forward to signing up for another course through him this year 🔥

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People always ask how to make it as a PT, as many people struggle. The thing is, that you can’t stop learning once you get your Cert 3 & 4. It doesn’t teach you everything you need to know.

KEEP LEARNING!
Keep levelling up & gaining knowledge to do better for yourself and those clients who trust you to help them achieve their goals.

2023 is just getting started.
Let’s go 👊🏼 🚀

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Gold Coast, QLD

Website

https://www.instagram.com/herculesstrengthandfitness/

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KitKen CARES
Mudgeeraba 4213

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