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Personal Trainer and Performance Coach Mason Hill
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Personal Trainer and Performance Coach Mason Hill
  • Home
  • About Me
  • Training
  • Clients
  • FAQ
  • Instagram
  • Contact

MASON'S BLOG

Supporting you to make positive lasting change
Blog

Online Coaching:  Technical And Compassionate Support

With over 10 years of experience as a performance coach and a Master’s-level qualification in Dietetics, I have developed precise nutrition and training systems that are both effective and enjoyable.

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24/10/2024
Blog

‘Unhealthy’ phases: Acceptance and Adaptation

Life can be a rollercoaster, and staying 100% on track with our health and fitness isn’t always possible. The focus should always be on what you are doing most of the time. Recognising when you are going through certain phases is important to the long-term maintenance of health.

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20/10/2024
Blog

Nutrition For Female Athletes: Important For All Women

Female athletes face unique nutritional challenges that can significantly impact their performance, recovery, and overall health. Key concerns include maintaining energy balance, supporting bone health, and addressing the risk of iron deficiency.

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08/10/2024
Fat Burns In A Carbohydrate Flame
Blog

Fat Burns In A Carbohydrate Flame: The Science Of Weight Loss

The phrase “fat burns in a carbohydrate flame” means your body needs some carbs to effectively burn fat for energy. Carbohydrates help start the process, so without enough of them, fat breakdown slows down. Read on for an overview of glycolysis, the Kreb cycle, and how carbohydrates help fuel fat oxidation. We’re talking science you can apply right now!

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07/10/2024
Blog

Protein: how much do you need, and when should you eat it?

Without proper nutrition, resistance exercise alone leaves muscle protein balance in a negative state. When it comes to protein intake and meal timing, recent studies highlight the importance of not just how much protein you consume, but when you consume it.

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03/09/2024
Blog

Are you trying to grow muscle but aren’t getting anywhere?

To build muscle effectively requires an understanding of biology and phsiology as well as nutrition. However, the way these fundamental principles fit into a phasic program that is achievable, drives performance, maintains health, and alters your body composition is unique for each individual.

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12/08/2024
Blog

Essential micronutrients for growth

Hypertrophy is an increase in muscle mass achieved through exercises like resistance and weight training. People pursue hypertrophy training to support their health goals, prevent injury, and improve appearance.

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10/08/2024
Blog

Carbohydrate cycling

Carbohydrate cycling is a methodology I implement with almost all clients that are prepared to show careful consideration to their food intake.

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10/08/2024
Movement

Training triceps

The triceps brachii is a large, thick muscle on the dorsal part of the upper arm. It often appears as the shape of a horseshoe on the posterior aspect of the arm. The main function of the triceps is the extension of the elbow joint.

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10/08/2024
Blog

Body recomposition

My belief system is always to optimise training, nutrition, and lifestyle factors to optimise interventions so that a person can achieve a significant result, then maintain that result long-term with enjoyment and satisfaction as key markers of success.

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10/08/2024
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Follow me on Instagram for lifestyle, training and nutrition tips

Despite how impressive this image is, it fails to Despite how impressive this image is, it fails to truly capture the work that @814k31 has put in. Blake has had it all happen over the last 18 months, and it fills me with a lot of pride to say that I was along for the journey. A foundational element of my business is achieving an outcome and then maintaining it for at least 2 years using each clients preferences for life. Momentum of this nature builds slowly over time - perhaps a little slower than other avenues - though outcomes are more longlasting. Well done, Blake!
The culmination of years of work with my friend, @ The culmination of years of work with my friend, @jacobono We have grown considerably in that time. One of the greatest elements of our relationship is honesty, which has influenced his journey to achieving an unbelievable look. Being honest with yourself and with a coach can be the difference between finding change that lasts a lifetime and hating the process entirely. How Jac and I blended his journey with the evidence base supporting the outcome he wanted was unique and something I cherish!
I personally believe food culture has been diluted I personally believe food culture has been diluted by critical calorie, macro/micro-nutrient over obsession. Making hand-made pasta for my partner is special to me and always includes kitchen antics, laughter, and opportunities for connection. This is what food can do for people, and that is why I maintain and encourage an inclusive mindset around food and food choices. Create a relationship with food that you want and that best serves you. At EB we find your model, not force you to fit ours.
Body recomposition is a journey that is specific t Body recomposition is a journey that is specific to each individual. There are many ways to tip the scales in favour of metabolising body fat mass while increasing lean muscle mass. Carbohydrates are the most essential macronutrient in this process - a tool to dynamically shift energy availability to deliver a biological response long-term. Complete removal for extended periods of time is biological suicide, as systems reliant on carbohydrates (mainly energy storage and brain) send influential starvation signalling across the body which can disrupt contractile strength and fat metabolism. Any dietetics program should encourage the maximum amount of energy in any phase.
Excessive low calorie and carbohydrate diets are f Excessive low calorie and carbohydrate diets are for those who enjoy starvation and don't care about performance. Sodium intake, particularly balanced with output (sweat rates), is a little gem that everyone should be evaluating. See too many people fighting against basic physiology. Let it work for you long term.
Adaptation to new training stimulus happens instan Adaptation to new training stimulus happens instantly, recognizable through data points. Few execute to the standard of Cormac in such a short time period and can see visuals like this.
A great coach knows when to provide structured gui A great coach knows when to provide structured guidance or when to let the client take the wheel and play a key role in determining interventions! Do you know what type of support you need?
It was a pleasure to experience @simoneagostino_ i It was a pleasure to experience @simoneagostino_ in her element on the weekend. I highly recommend signing up to her pasta making class. We took a little deep dive into her food culture, and for the first time in my life, I was hassled by an Italian Mum to eat more. If food means more to you than simply just calories, and you recognise and value the cultural connection to food, do yourself a favor and broaden your horizons. I will share the final product via images only, hehe.
Body recomposition is the gold standard for those Body recomposition is the gold standard for those looking to improve health outcomes. A decrease in body fat mass while improving lean muscle mass through interventions that are efficient, effective, and enjoyable. Understanding the importance of phases from a technical intervention perspective as well as responding to body signals is essential to long-term adaptation and success. If you want to know more about phases or what to look for to overcome plateaus, reach out today!
Reps, weight, and execution aligned with muscle fi Reps, weight, and execution aligned with muscle fiber types and exercise selection is a great way to optimize efficiency in your programming. #dietitian #personaltrainer #perthfitfam #onlinetrainer #perth #perthfitness #nutrition #nutritioncoach #coach #mtlawley
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