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.

How we structure our meals as athletes before we train can be the difference between a great session and a terrible sess...
24/03/2026

How we structure our meals as athletes before we train can be the difference between a great session and a terrible session.

Three things we want to really be mindful of are

1. High carb 60-90g

Simple carbs are often a better choice pre training to hit this requirement as they are rapidly digesting and easier on our digestive system this could look like
- bagel with honey
- sports drinks
- low fibre breakfast cereal and skim milk

2. Low fat

Carbohydrates are our primary source of energy for moderate to intense exercise so our need for fats pre training is minimal, fat can also slow digestion which prevents us getting necessary carbs in quickly.

3. Low fibre

Fibre is great and has many benefits for digestive and cardiovascular health but consuming too much pre training with really slow down digestion and can also cause bloating and digestive discomfort.

Are you an athlete that wants to take the guess work out of your nutrition ? , DM me the word performance and I’ll reach out with more info

Solid evening in the office, both lads made weight and already well into rehydrating / refuelling for tomorrow on Let’s...
13/03/2026

Solid evening in the office, both lads made weight and already well into rehydrating / refuelling for tomorrow on

Let’s goo

12/03/2026

Any sort of med ball or wall ball work is a great addition to help generate more explosive power, but we need to make sure it’s done correctly and with adequate intention.

We need to remember it’s not an exercise in a circuit class it’s designed to be done explosively so that we can get the desired benefits from the exercise.

We want to make sure we rotate through the exercise allowing the weight to transfer through our feet as we release the ball into the wall.
The same concept applies to other med/wall ball exercise such as slams and chest passes.

If you want to level up your S & C and start getting
- stronger
- more explosive
- better cardio

DM me the word “Performance” to get started

09/03/2026

Good fighters focus just on fighting but great fighters understand there’s other areas of their game that need work.
This could look like
- strength and conditioning help
- nutrition coaching to fuel performance
- someone overseeing their weight cut
- seeing allied health professionals for regular maintenance work

If we look at any fighter who’s a world champ we will see they have a team behind them handling things like I’ve mentioned above.

I’ve been helping for a while with his S & C programming with the goal of building his base level of strength and also his explosive power.

Want to finally take the guess work out of your
- strength and conditioning
- nutrition
- weight cuts
- recovery

DM me the word” performance”

Weigh in completed for .veitch5 coming in slightly under but job is done ahead of his fight tomorrow on Ryan nailed thi...
06/03/2026

Weigh in completed for .veitch5 coming in slightly under but job is done ahead of his fight tomorrow on

Ryan nailed this cut handling himself like a professional making my job very easy.

Want to stop torturing yourself to make weight and do it safer and smarter, DM me the word performance

25/02/2026

3 big mistakes I see fighters make when it comes to making weight.

1. Leaving too much weight to cut in the final week

While we can get a decent amount off in this week we want to also be realistic, large chunks of weight to cut in the final week equals more stress on the body which puts us at risk of missing weight or making refuelling / rehydrating difficult.

2. Eating foods after weigh in that we’ve not eaten all camp

While a burger and chips may seem like a great idea post weigh in, the reality is this will cause lots of issues with your digestion such as bloating, loose bowels and cramping.
Foods post weigh in should be familiar to us and also tick the boxes for high carbohydrates, moderate protein and low fat.

3. Only using water to rehydrate

Water plays a significant part in rehydration but won’t do it alone as we need to replenish the electrolytes we have lost through our cut.
The first few hours after weigh in are crucial for replenishing our levels.

Want to take the guess work out of your weigh cuts ?
DM me “ performance” to learn more

23/02/2026

S & C session with the lad at today working on some explosive work and finishing with intervals to work on his conditioning leading into his next fight on

Always love working with fighters who are open to new ideas and prepared to put the work in.

If you’re a fighter looking to
- fuel workouts properly
- build a bulletproof gas tank
- overpower your opponents
- make weight easily

DM me the word performance and I’ll reach out with more info

23/02/2026

With a large percentage of my client base being combat athletes across things like boxing, mma, Jiu Jitsu and Muay Thai I thought I would give a brief explanation on how I set up their S & C workouts.

1. Warm up
This will usually consist of some light cardio before moving into getting our mobility and joints ready to handle our training.

2. Plyometric work
This will be our high intensity explosive work which we want to do first so that we can give them max effort, these are important for combat athletes to improve their ability to be explosive.

3. General strength work
This will consist of our general strength movements aiming to improve our strength and muscle mass to give us a solid base for combat sports.

4. Cardio conditioning
This will generally be our high intensity interval work, fighters usually do general cardio in and around their sport so it’s important we work on their high intensity short duration work during S & C sessions

If you have any more questions about S & C as a fighter or want to lock in a consult DM me the word “performance”

Another solid session on the mats with the crew at lead by the lad Trainings in a good spot atm and loving every bit o...
20/02/2026

Another solid session on the mats with the crew at lead by the lad

Trainings in a good spot atm and loving every bit of it.

Slow improvements to my sh*tjitsu

13/02/2026

Thought I better check out all the hype about the Oasis recovery area at .active247 after a some heavy training days.

Have to say I’m not easily impressed but this facility is amazing.
- multiple big saunas
- 3 ice baths
- Ice showers
- snow room

Will definitely be including sessions here after Jiu Jitsu moving forward

06/02/2026

Are you a fighter who’s just made weight ?
Don’t make these 3 big mistakes.

1. Thinking that water alone with rehydrate you

If we use water manipulation to help drop weight we are going to in term lose a lot of sodium through our sweat so it’s important that we use a quality electrolyte supplement alongside water to replenish the fluids we’ve lost.

2. Using solid foods straight after weighing in

Along with the dehydration that can occur when making weight our digestive system becomes dehydrated too, with this in mind it results in our digestive system only being able to tolerate liquid carbohydrates in the time directly after rehydrating. After the first hour or so we can start reintroducing solid foods that are easy to digest.

3. Adding in fats or too much protein when immediately refuelling

Rehydration and replenishing of carbs are our main concerns once we’ve made weight, adding in fats or too much protein can slow down digestion which slows down our ability to fill up our stored carbohydrates and it can also cause digestive issues while our stomach is not prepared for foods that require more energy to digest.

Want to make weight easier, refuel better and dominate your opponents ?

Drop me a DM to learn more

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 .