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.

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

25/01/2026

Building explosive power as an athlete comes down to two things.
1. Building the strength needed to be explosive
2. Being able to transfer this strength into explosive movements.

We can program in depth drop jumps in before our heavy strength movements because the goal is maximum intention when jumping or put simply to move with as much explosive power as we can.

The goal isn’t to do sets close together with short rest breaks but rather to have substantial rest so we can use maximum intention.

I would be attempting basic plyo exercises like broad jumps and box jumps first as these do come with a degree of risk.

Want to level up your strength and explosive power ?

DM me the word “performance “ to level up

24/01/2026

The recent weigh ins for the UFC saw one of their fighters collapse after weighing in, this can happen if the cut was a really big one or the methods used weren’t safe or effective.

Things like this put the fighter at lot of risk in terms of their health, this can be avoided if we adhere to these strategies
- working with a relevant professional to oversee the cut
- staying closer to fight weight
- using evidenced based methods rather than the bro science strategies that float around many gyms
- not leaving large chunks of weight to cut on the day of weigh ins

Combat sports already pose an inherent risk factor, it’s unnecessary and dangerous to make it even more risky cutting weight like this.

We have come so far in regards to evidenced based practices with weight cutting, don’t let yourself end up in this situation.

Want to cut weight safely and effectively? DM me “weight cut” and I’ll reach out with more info

Last weekend one of my performance athletes that I work with Brielle competed at the South Australia swimming open secur...
21/01/2026

Last weekend one of my performance athletes that I work with Brielle competed at the South Australia swimming open securing herself a first place in
- 50 metres breast stroke
- 100 metres breast stroke

Brielle is a very talented athlete with heaps of potential and she has applied herself well since we have been working together on her strength and conditioning.

Always happy to be trusted by working with their athletes.

02/01/2026

Had the pleasure of helping .w with his fight camp nutrition leading into his fight on helping him fuel performance and also make weight.

Safe to say everything went as smoothly as it could and we made weight and refuelled / rehydrated well and Armani topped it off with a solid win.

Will hopefully be working together for his next fight this year.

Makes my job easier when I have fighters who put the work in and trust the process.

If you’re a fighter wanting to fuel performance properly and make weight easier and safer comment “performance” below

Address

Rockingham, WA

Telephone

+61403287338

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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 .