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.

Often when we move into a calorie surplus whether for sports performance or to gain muscle, we will often experience thi...
04/09/2025

Often when we move into a calorie surplus whether for sports performance or to gain muscle, we will often experience things that we may not be prepared for
- gaining water weight
- bloating from increased food intake
- mental struggles from consuming the necessary amount of food
- missing meals due to poor time management

These are all completely normal things that I see with clients who move into a calorie surplus, it’s important you communicate well with your coach / nutritionist when going through this for the first time so they can educate you on how the process will progress.

Consuming more food should be a positive thing in terms of muscle growth / sports performance not a negative experience.

Want to address your nutrition correctly? , drop me a DM and I’ll reach out with more info

Lots of people focus on cutting things out to get results, but this often leads to something that’s not sustainable.When...
02/09/2025

Lots of people focus on cutting things out to get results, but this often leads to something that’s not sustainable.

When we focus on adding things in that yield a benefit like
- more protein
- more fruits and vegetables
- more movement
- more sleep
- more water

It often leads to
- less processed high calorie foods
- less pointless liquid calories
- less sedentary
- less digestive issues
- less fatigue

If you want to start taking your nutrition more seriously with a long term approach, drop me a DM or comment ME below and I’ll reach out with more info

The burrito bowl is definitely a fan favourite amongst my clients.Plenty of flavour while not overdoing calories Ingredi...
28/08/2025

The burrito bowl is definitely a fan favourite amongst my clients.

Plenty of flavour while not overdoing calories

Ingredients
- 150g 5% beef mince
- 120g cooked white rice
- 40g avocado
- 30g diced tomatoes
- 20g light shredded mozzarella
- 30g corn kernels
- 4g old El Paso burrito seasoning

Food doesn’t need to be boring to get results, we will be dropping some more meal ideas each week to help you guys get some ideas for meals.

If you also need help with nutrition coaching feel free to drop me a DM

Social media is full of people trying to sell you a magical pill , detox , plan or diet style.The reality is - making su...
26/08/2025

Social media is full of people trying to sell you a magical pill , detox , plan or diet style.

The reality is
- making sure you get 7-8 hours sleep regularly
- having a structured weight training program that allows for progression
- consistently applying yourself to a sustainable nutrition structure
- doing regular cardio to improve overall health and increase training performance

Will always yield much better results than any gimmick.
Nailing the fundamentals should be everyone’s goal for solid results

Because people like David Goggins torture themselves does not mean it’s the approach athletes should take. Most sports a...
20/08/2025

Because people like David Goggins torture themselves does not mean it’s the approach athletes should take.

Most sports are hard enough as it is without us “suffering” unnecessarily in an attempt to be better.

Things like our nutrition and training should drive a specific result and that result is progression not burying yourself into the ground.

Nutrition and S & C should support this progression alongside proper recovery.

The best athletes understand fatigue management is crucial.

Want to start taking your training and nutrition seriously ? Drop me a DM

Behaving like an athlete isn’t mutually exclusive to being a professional one. The behaviours we see in professional ath...
14/08/2025

Behaving like an athlete isn’t mutually exclusive to being a professional one.

The behaviours we see in professional athletes
- good nutrition strategies
- exercise performance
- correct programming
- good sleep hygiene
- optimising recovery
Will often be just as beneficial to the general public or amateur athletes.

They will yield results like
- better body composition
- better physical ability
- improved overall health
- better mental health

If you want to start applying yourself with these sorts of strategies, drop me a DM and we can lock in a consult

Final S & C session in the books for my client and coach before he heads off to Bjj nationals. He has put in an awesome...
13/08/2025

Final S & C session in the books for my client and coach before he heads off to Bjj nationals.

He has put in an awesome block of training working on his overall strength and explosive power , very eager to see how it transfers over to competition.

It always impresses me when combat athlete seek to put in the work to really improve their strength and conditioning.

If you are combat athlete or athlete in general that wants to level up , drop me a DM

Fat loss isn’t something that requires you completely overhauling your life.Most people attempt it this way and inevitab...
13/08/2025

Fat loss isn’t something that requires you completely overhauling your life.

Most people attempt it this way and inevitably fail because they’ve picked unrealistic methods that they can’t apply themselves to.

Doing things at 80% effort but consistently will always yield better results than 100% sporadically.

If you want to stop treading water with fat loss and finally start seeing some results , drop me a DM and I’ll get back to you with more info

5 sports nutrition myths debunked Myth - drinking water alone will rehydrate youTruthWhile yes we need to drink sufficie...
12/08/2025

5 sports nutrition myths debunked

Myth - drinking water alone will rehydrate you

Truth
While yes we need to drink sufficient water, when we exercise with any form of intensity we will then sweat which results in us losing electrolytes especially sodium.
It’s important that we replenish lost sodium to maintain hydration.

Myth - Athletes should train fasted

Truth
Training hard means that we will need sufficient energy to support that, if we train fasted we run the risk of having insufficient energy and effecting mental and physical performance.

Myth- High fat diets are better for athletes

Truth
Moderate to intense exercise requires predominantly carbohydrates as an energy source, training with these intensity’s on a high fat diet can result in inefficient fuelling of exercise.

Myth - It’s ok to not eat after training

Truth
While eating directly after training isn’t 100% necessary, it’s important that we consume adequate calories , protein and carbohydrates in the hours following training to make sure we support recovery and refuelling energy levels.

Myth - High protein diets are bad for your kidneys

Truth
As athletes we need a sufficient protein intake ( 1.6-2.4g per kg/bw) to support recovery especially if we are doing more than one session a day, if we have no underlying kidney issues this protein intake is completely safe.

What myths around sports nutrition have you believed ??

Not sure how to structure your day as an athlete?These are 3 of the main pointers I drive home with my athletes.1. Prior...
04/08/2025

Not sure how to structure your day as an athlete?

These are 3 of the main pointers I drive home with my athletes.

1. Prioritise carbohydrates around training sessions

2. Regular servings of protein

3. Make sure you are prepared

If you want help making sense of your day to day requirements as an athlete drop me a DM

Final training session of the trip done and dusted , massive thanks to and from for the hospitality. Awesome classes ...
01/08/2025

Final training session of the trip done and dusted , massive thanks to and from for the hospitality.

Awesome classes and rolls , will definitely be back soon.

Constant pursuit of being slightly less s**t at bjj

Wanting to seriously level up as an athlete ?Make more sense of how to fuel your body ?Have specific training programmin...
31/07/2025

Wanting to seriously level up as an athlete ?

Make more sense of how to fuel your body ?

Have specific training programming for your sport ?

Working with athletes we aim to not only fuel you correctly and have proper S & C in place but also educate you on how the processes works so it simplifies everything.

It doesn’t matter if you are middle aged hobbiest , up and coming athlete or seasoned professional…. We can fill in the gaps to improve your performance , reduce your risk of injury and give you the tools to excel.

Drop me a DM , or comment PERFORMANCE below and I’ll reach out with more info

Address

Rockingham, WA

Telephone

+61403287338

Website

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My story

Iron Will Fitness And Nutrition mantra -

“Once someone is given the tools to succeed they can achieve anything “

Hey guys my name is Tim and I’m the owner and head coach of Iron Will Fitness And Nutrition.

I started in the fitness industry in 2007 , after spending my teenage years in martial arts and strength training i realised the massive impact that working on your nutrition and training can have on your life and decided to pursue a career as a personal trainer so that i could help others .