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Roz Alexander : Strength & Conditioning : Performance Nutrition Coach

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Roz Alexander : Strength & Conditioning : Performance Nutrition Coach

Supported by world class education, Roz provides professional and informed fitness training and goal oriented nutrition coaching.

27/03/2025

Best surprise ever! An in-person pick up at Sydney airport. ❤️

28/02/2025

One last sunset in paradise

26/02/2025

Sunset cocktails ❤️

25/02/2025

Maldives ❤️

06/12/2024

Hi, just a little update - this time with a candid pic of my outdoor workout buddy; Gucci the Frenchie! Thought I’d post this VERY candid pic to grab your attention and let you all know I have sessions available for January. I can come to you, meet at my gym in Joo Chiat or train outdoors.

Who am I?
I am an Australian, ESSA accredited and degree qualified Exercise Scientist, Personal Trainer and Nutrition Coach with over 15 years experience. I live on the East Coast and am looking to expand my client base in this area of Singapore. I work with both women and men.

I am highly experienced in rehabilitation and health issues in addition to body transformation and sport specific goals.

If you’re looking to make some improvements in 2025, PM me for a chat.

01/12/2024

Meet Rajeev. Rajeev is a long term client who became a remote coaching client this year and was looking to advance from chronic knee pain to run 10km without pain and under 60 minutes. Through strength programs, stretching protocols and cardio programming we got him to his goal. Today’s Standard Chartered Singapore Marathon was a 58.30 10km run for Rajeev. An excellent result from literally, a standing start back in February 2024.

14/11/2024

A young life taken too soon. Fly high, beautiful spirited Leticia. You’ll always hold a special place in my heart and I’ll have so many funny memories ❤️

02/11/2024

🏅SATURDAY SUPERSTAR

This mornings session was a great reminder of the connection between mind and body and how both feed each other positively, or in some cases negatively.

Todays client was a victim of a horrid hit and run car accident, many years ago which eventually resulted in a full titanium knee replacement. After a solid few years of rehabilitation she was looking for a trainer with the qualifications and skills to help her with her next set of goals.

I am so inspired to work with clients like this, who possesses not only the strength of body to progress but also strength of mind to overcome the adversity that brought them to this point. What a journey… and today she’s my Saturday Superstar. 🏅

24/10/2024

Breakfast of champions!

Home made Chicken Congee

Who said dieting had to be boring? Every morning, hitting your macros with a good serve of protein is always the best policy to try to ensure you end the day with the balance you need to reach your goals.

This recipe is inspired by local congee but has a better blend of macros and is a healthy at-home option. Sounds like something you’d like? PM me for details.

Macros:
Carbs 19.6g
Protein 44.3g
Fat 8.6g
Calories 324

11/08/2024

Body recomposition is a process. It doesn’t happen overnight but starting today with the first step to transformation can lead to impressive results in a few months.

Make a plan. Diarise your exercise for the week ahead; making time to work on yourself at least 5 times a week.

Some ideas to get moving:
- 30 minute walk
- use a fitness app for a yoga or pilates session
- 20 minutes swimming laps
- 30 minute cycle outdoors

Or even just start tracking your food to identify how you can make better choices.

Whatever you choose & however small the effort, making time to create a habit and turning up for yourself is a great start.

Just Start.

31/07/2024

The real reason why you’re not seeing gains.

Often we fall into the rut of a regular workout on repeat, multiple times a week, week after week. And we wonder why we may have seen some changes in the first weeks of a new program but then nothing changed. It’s demotivating and frankly, boring doing the same thing without any gain.

The reality is, if your workout is even a basic full body workout of 2-3 sets per exercise it probably was enough to keep the changes coming. However, the key here is the progressive resistance.

This can be created in many forms but, to keep it basic, it should be either:

Increasing weights on the same exercises from week to week

OR

Changing rep ranges (lower reps with more weight or maintaining weight while increasing reps) on the same exercises to stress the muscles under different conditions. (See the example in the image)

Lifting heavier or changing repetitions while always ensuring that the last rep of the last set is absolute failure will stress the muscle and induce strength gains and hypertrophy.

Research shows that even small increases like .5kg can make a difference in strength and muscle mass from one week to the next.

So next time you’re frustrated with your gains (or lack of), consider tracking your weights for your routine and each time you complete the same workout ensure small changes in weight or reps. Always remember to push hard on the last set for a finish which leaves nothing on the tank.

25/07/2024

Building a strong and lean body does not always mean excessive restriction. Taking calories too low will often result in protein breakdown (muscle loss) in order to fuel the body in the absence of digested food. Low carb, low fat, keto, carnivore, long term fasting etc.; with so many fad diets and quick weight loss options out there it can be tempting and confusing. But often these diets result in rapid rebound fat gain and a damaged metabolism that starts the cycle of dieting and fat gain for years.

So what’s the answer?

Macro based dieting with sufficient protein (and carbohydrate!) while also incorporating healthy fat is the key to fuelling muscle and strength gains while maximising the metabolism. Fat is also important for hormone regulation; for both women and men. Coupled with an individualised strength training program, the right macro based nutrition can literally change your physique and turn your health around.

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