Rob 1 hour
after
Strength & nutrition coaching · Geelong & online
Strength is the fountain of youth.
Personalised training and nutrition for busy people who want to look better, feel stronger and finally stay consistent.
15years coaching100+clients a week12week programs
Programs
Which one sounds like you?
Pick the one that fits and send me a quick enquiry. I'll get in touch, learn about your goals and match you with the right 12-week program.
Not sure which one fits?
Let's talk
Tell me a bit about you and I'll point you in the right direction.
How it works
Three simple steps
Enquire
Choose your goal and send a quick enquiry. It takes under a minute.
Chat with Rob
I'll call or text to talk through your goals, schedule and training history.
Start your program
Get a 12-week program built for you, plus nutrition targets and check-ins to keep you on track.
My philosophy
Cardio pays you today. Strength pays you forever.
Cardio is like a day job. It works for you while you're doing it, and the moment you stop, so does the pay.
Strength training is like investing in your future. It keeps working for you in the background, even while you sleep. More muscle gives the food you eat somewhere useful to go and keeps your metabolism working for you.
CardioBurns energy while you do it. Stops when you stop.
StrengthBuilds a foundation that keeps paying you back.
That's why strength is the fountain of youth. You don't get older. You get better.
Rob Posterino
Free macro calculator
Calculate your calories & macros
High protein, colourful veg at every meal, smart carb timing and no crash dieting. Enter your details and your targets update instantly.
Maintenance0calWhat your body burns on an average day
Your daily target0cal
Protein0g
Carbs0gFills the rest of your calories
Healthy fats0g
Water0L
| Example day | Protein | Carbs | Fats | Build it with |
|---|
Want this turned into a meal plan?
Kristy, a Functional Nutritional Therapy Practitioner, and I can build meal options around your targets, your week and the foods you actually enjoy.
Carb timing
The metabolic window
Your body uses high-energy carbs best when you're about to train or have just finished. So that's when you eat them.
From 1 hour before training until 1 hour after, high-energy carbs fuel your session and kick-start recovery. The rest of the day, stick to high-fibre carbs with under 10g of sugar per 100g.
Inside the window
White rice, regular pasta, white potato, white or sourdough bread, rice cakes, ripe banana, honey.
Any time
Vegetables, berries, apples, lentils, chickpeas, beans, wholemeal or legume pasta, rolled oats, quinoa.
1 hour
before
before
Training
High-energy carbs go here
Client reviews
In their words
If you want results, Rob will definitely help you achieve them.
Rob has been super valuable in achieving my fitness goals. In just my first 9 months following his program, I gained 1.5kg of skeletal muscle mass and lost 3% body fat.
You can see the time and care Rob puts into each personalised program. He is knowledgeable, passionate and invested in your progress.
+1.5kgmuscle−3%body fat9months
You'll wish you had started sooner.
Since starting with Rob, my energy and desire to get fit have increased. I've seen great improvement in my fitness and my physique, and as a result my self-confidence has greatly improved.
Don't be afraid. Bite the bullet and start with a basic workout. Even if you take it slowly, you'll see improvement with every session.
Rob is a very knowledgeable, energetic and supportive trainer. I thoroughly enjoy his honesty, enthusiasm and how down-to-earth he is with everyone.
Walking into the gym is not daunting. I feel empowered.
Like many women, I was unsure where to start in a gym. There are weights, machines and a big male presence to navigate, so getting a program made sense.
It takes away the decision fatigue, and Rob's instructions and videos in my app answer any question I have. I feel supported even when he isn't by my side.
This program has totally changed my gym confidence. I feel strong and love tracking what I'm lifting. Any time I get a new exercise I feel a little doubt, but with Rob's support I always give it a go, and once I've completed it I feel empowered!
Ready for a fresh start?
Get your personalised program
Send a quick enquiry and I'll be in touch to chat about your goals. No pressure, no lock-in.
Enquire now →0421 935 048
raposterino@hotmail.com