https://holdyourown.com.au/home-1 daily 1.0 2025-11-02 https://images.squarespace-cdn.com/content/v1/5ec8b8f7e98b902cd51251d9/35152e76-7c5e-4d0d-8f3a-6d8fed5480e2/angled-ipad-and-imac-with-a-black-iphone-responsive-mockup-a11893.png https://images.squarespace-cdn.com/content/v1/5ec8b8f7e98b902cd51251d9/009fed5b-bad3-4042-85eb-81fdb2148065/imac-macbook-pro-ipad-mini-and-iphone-mockup-over-a-null-background-a11876.png Home “Food controls your bodyweight and fat mass, Strength training controls your muscle mass” — Nathan Wallace https://holdyourown.com.au/contact daily 0.75 2023-10-10 https://holdyourown.com.au/aboutholdyourown daily 0.75 2024-07-07 https://images.squarespace-cdn.com/content/v1/5ec8b8f7e98b902cd51251d9/527cd562-59bc-4285-8f4e-a99756cc5d34/imac-macbook-pro-ipad-mini-and-iphone-mockup-over-a-null-background-a11876.png Hold Your Own https://holdyourown.com.au/coaches daily 0.75 2023-10-10 https://images.squarespace-cdn.com/content/v1/5ec8b8f7e98b902cd51251d9/6dc9dd74-2868-4620-8cea-76b8491f8d56/Screen+Shot+2020-05-24+at+10.17.38+pm.png Coaches https://holdyourown.com.au/faqs daily 0.75 2025-11-02 https://holdyourown.com.au/testimonials daily 0.75 2021-11-18 https://images.squarespace-cdn.com/content/v1/5ec8b8f7e98b902cd51251d9/672f03cb-9848-413d-95d4-1485c97bd4f3/IMG_0569.JPG Testimonials - “When I first competed I managed to come second, however I was hungry for more. I was told Nathan was the man to see if you wanted to make the most of your 'offseason' and that he believed in practical and 'easy' dieting protocols (flexible dieting). Once I started with Nathan he showed me all the little tricks and techniques with not only squat, bench and deadlift but with everything; how to manage gym, how to prepare food and that to maintain a balanced life is important. Throughout the season of 2013 I reached levels I did not think were possible and I managed to win both INBA Qld and INBA National Teenage titles under his guidance. Picking Nathan and Team Hold Your Own was the best decision I could have made with regard to bodybuilding. I can also say Nath wasn't just a coach, he was mate and a mentor from the very start.” — Josh Hampson https://images.squarespace-cdn.com/content/v1/5ec8b8f7e98b902cd51251d9/17278cf8-76a3-47cd-aef8-172a82de7db2/IMG_3017.JPG Testimonials - "After competing in my first bodybuilding competition I was disappointed in the way i looked, after all the effort i had put in. Yet i still had a desire to compete again, I decided to seek some expert advice, I contacted Nathan. Nathan's approach to training, dieting and bodybuilding/ powerlifting was much more logical than the approach I had in place before, under Nathan's guidance I have added 80kg to my deadlift, 70kg to my squat and 35 kg to my bench press. After a successful 'offseason' Nathan also prepared me for the INBA QLD titles and INBA National titles, the whole dieting process was a lot easier than last time, no endless amount of cardio or water depletion. Come competition time I was a lot leaner than i had ever been before and roughly 7kg heavier than last year. Choosing Nathan as my coach was the best investment into my training and i cannot recommend his services enough.” — Ben Richards https://images.squarespace-cdn.com/content/v1/5ec8b8f7e98b902cd51251d9/f1b93a6b-e792-4da1-811d-fc363f161d8a/IMG_3019.jpg Testimonials - "I have been under Nathan's professional guidance for 8 years now. His extraordinary knowledge of all elements of training and diet to manipulate body composition is exceptional! At the age of 43, I can confidently say my physique has continued to improve each year under Nathan's coaching. His dietary advice has always been individually tailored. I continue to achieve PBs on a weekly basis with my strength gains, and I constantly amaze myself with the incredible weights I can now confidently Deadlift and Squat through Nathan's expert technique and correctional training. (And I was quite a challenge looking much like a Gazelle!) Nathan's guidance through my first INBA Physique competition made it an enjoyable and positive experience, and my level of self confidence in all areas of my life is greatly attributed to my journey with Nathan over the last 8 years. Thank you Nathan, you changed my life!” — Sandra Thompson https://holdyourown.com.au/full-online-coaching daily 0.75 2025-11-02 https://images.squarespace-cdn.com/content/v1/5ec8b8f7e98b902cd51251d9/1636530573883-MAXYM6SIUL0968DLYKDI/unsplash-image-9dzWZQWZMdE.jpg Full Online Coaching / Offseason Coaching - WEEKLY ONLINE COACHING Price: $100 per week on Direct Debit (+$99 set up fee) Duration: Minimum of 8 weeks Inclusions: Diet & training, updates as required Support via email Weekly check-ins via check-in forms This coaching service includes regular weekly ‘check ins’ via email and any changes needed to your program or nutrition. The weekly coaching option is usually best for those who feel they require weekly accountability to keep them on track. We monitor your progress in a few different ways depending on what you have access to: Photos Weight & measurements Skinfolds (from a local trainer body fat specialist) Body fat scanners https://images.squarespace-cdn.com/content/v1/5ec8b8f7e98b902cd51251d9/1657628324280-D354PVESLZQL8F6OP114/unsplash-image-jO6vBWX9h9Y.jpg Full Online Coaching / Offseason Coaching - FORTNIGHTLY ONLINE COACHING Price: $90 per week on Direct Debit (+$99 set up fee) Duration: Minimum of 8 weeks Inclusions: Diet & training, updates as required Support via email Fortnightly check-ins via check-in forms This coaching service includes Fortnightly ‘check-ins’ via email and check-in forms with any changes needed to your program or nutrition. The fortnightly coaching option is the newest of our options and has become quite popular and is for those who feel they don’t quite need the accountability but just like to keep on top of everything to make sure they are moving in the right direction. A fortnight allows for a good amount of time between check-ins for change to occur so that your coach can assess it and potentially make changes if needed to certain variables with nutrition and training but not too much time between check-ins where you may stall for too long and not be making progress. We monitor your progress in a few different ways depending on what you have access to: Photos Weight & measurements Skinfolds (from a local trainer body fat specialist) Body fat scanners https://images.squarespace-cdn.com/content/v1/5ec8b8f7e98b902cd51251d9/3b998114-5a80-4fc2-82af-34a2c1910e36/unsplash-image-uQs1802D0CQ.jpg Full Online Coaching / Offseason Coaching - MONTHLY ONLINE COACHING Price: $80 per week Direct Debit (+$99 sign up fee) Duration: Minimum of 8 weeks Inclusions: Diet & training, updates every 4 weeks 4 weekly check-ins via check-in forms Support via email This coaching service includes monthly ‘check-ins’ and an updated program block and any adjustments to nutrition. The monthly coaching option is best for those who are self accountable and like to get a plan for the month and go off and execute it. We monitor your progress in a few different ways depending on what you have access to: Photos Weight & Measurements Skinfolds (from a local trainer body fat specialist) Body fat scanners https://holdyourown.com.au/nathan-wallace daily 0.75 2021-11-18 https://images.squarespace-cdn.com/content/v1/5ec8b8f7e98b902cd51251d9/dfd18975-9e27-4c40-abd6-a31ee9252a21/Screen+Shot+2020-05-24+at+10.18.03+pm.png Nathan Wallace - Nathan Wallace Founder / Director / Head Coach Hold Your Own is founded by Natural Mr. Olympia, Nathan Wallace. His aim is to provide a unique, holistic approach to contest preparation, strength coaching, personal training or a year round diet to get you looking- and feeling your best. Nathan is numerous titles for natural bodybuilding and power lifting ensuring that he not only has the knowledge behind him but also the first hand experience. Nathan is a pro natural bodybuilder in both INBA/PNBA & Musclemania, which sent ripples world wide when he stepped on stage with striated glute’s only seen by the most elite pro's in the world. Along with Nathan’s bodybuilding, he is also an elite powerlifter, ranking high in Australia and winning numerous powerlifting titles. POWERLIFTING Comp Lifts Squat - 242.5kg Bench Press - 175kg Deadlift - 312.5kg All-time PB Lifts Squat - 242.5kg Bench Press - 175kg Deadlift - 322.5kg Multiple Australian Record Holder Unofficial AWPC Deadlift World Record 2013 BODYBUILDING 2006 INBA Teenage Mr Australia Winner INBA Teenage Mr QLD Winner 2008 INBA Junior Mr QLD Winner ANB Junior Mr QLD Winner INBA Junior Mr Australia - 2nd ANB Junior Mr Australia - 2nd 2009 INBA Junior Mr QLD Winner INBA Junior Mr Olympia Winner INBA Open Class 3 Mr Olympia - 2nd ANB Junior Mr QLD Winner ANB Junior Mr Australia Winner 2011 INBA Mr Brisbane Overall Winner ANB Asia Pacific Overall Winner INBA Class 3 Mr Universe - 2nd ANB U90kg Mr Australia Winner Musclemania Worlds Heavyweight - 2nd 2013 INBA Mr QLD - Overall Winner INBA Mr Australia - Overall Winner INBA Mr Olympia - Overall Winner PNBA Mr Olympia - 3rd ANB U90kg Mr Australia Winner Musclemania Worlds Overall Winner https://holdyourown.com.au/josh-hampson daily 0.75 2021-11-18 https://images.squarespace-cdn.com/content/v1/5ec8b8f7e98b902cd51251d9/ef1c31b2-3b82-4df2-9ea0-ba96ded4e3d9/Screen+Shot+2020-05-24+at+10.18.29+pm.png Josh Hampson - Josh Hampson Coach All throughout school Josh was extremely active as well as doing well in his studies. Josh represented his school on a national level in multiple sports, and consistently carried out in strength and conditioning to help and aid him in his chosen sports whether it was speed, power or just pure strength, he found the gym had so many different applications. Once Josh finished school he lost that competitive outlet of team sports so he decided to take up Natural Bodybuilding to satisfy his drive for competition. Quite early on in his lifting career (6 months) he was approached and convinced to compete at the 2012 INBA Qld State Titles by the gym owner he was training at. Ever since then Josh has been hooked and is beyond passionate about everything to do with Natural Bodybuilding and continually strives to educate himself and others on the most up to date studies relating to strength training, progression/periodization and nutrition. Josh is a very strong believer in researched information, studies and data to back the decisions he makes leading to a very analytical approach to training and nutrition. This might come from the fact that he has also completed a degree in Chemical and Food Engineering… Ever since Josh’s first season in 2012 he has continually been learning and applying different training and nutrition strategy’s so he is able to accompany the data he finds with anecdotal evidence based on himself. He has also along the way accrued numerous Natural Bodybuilding titles, the most recent one being crowned the 2015 Junior Natural Olympia Winner as well as becoming the youngest ever to win the Overall Mr. Queensland title and obtaining his Pro Card in the sport of Natural Bodybuilding. One Rep Max’s: Squat: 210kg Bench Press: 167.5kg Deadlift: 270kg 2012: INBA Qld State Titles – 2nd Pace Teenage Men 2013: INBA Qld State Titles – 1st Place Teenage Men INBA Australian Nationals – 1st Place Teenage Men 2015: INBA NQ Tropix – 1st Place Junior Men INBA NQ Tropix – 1st Place Open Men Class 3 INBA Qld State Titles – 1st Place Junior Men INBA Qld State Titles – 1st Place Open Men Class 3 INBA Qld State Titles – Overall Mr. Queensland INBA Australian Nationals – 1st Place Junior Men INBA Australian Nationals – 1st Place Open Men Class 3 Brisbane Fitness Expo Pro Qualifier – 3rd Place (Pro Card Obtained) INBA/PNBA Natural Olympia – 1st Place Junior Men INBA/PNBA Natural Olympia – 3rd Place Open Men Tall https://holdyourown.com.au/zach-poulos daily 0.75 2021-11-18 https://images.squarespace-cdn.com/content/v1/5ec8b8f7e98b902cd51251d9/f341441b-a91f-4c2a-b8ee-4e29fe86fbba/Zach+HYO+copy.jpg Zach Poulos - Zach Poulos Coach As an active teenage growing up playing National level soccer for both local and state representative teams, Zach has always lived an active lifestyle. With the demands of playing soccer at such a high level, and at such a young age, Zach quickly developed his love of training at the gym to aid his performance on the field. This lead to him training legs, a lot. At 15years of age Zach decided to let soccer take a back step and continued to pursue his interest in lifting weights. After spending a bit of time training at the gym (when he probably should have been at school) he was noticed by one of the local bodybuilding coaches and it was suggested that he should compete at the upcoming local show. With this a new spark had ignited and his love for learning not only about the training and how he could manipulate his body to become bigger, stronger, leaner and more powerful but also self educating about nutrition and trialling it on himself. This was just the beginning of Zach’s first outstanding season of competing with INBA in 2012. Since his first season of competing Zach has put countless hours into studying and learning about a variety of different training and nutrition protocols, trialling most of these on himself, to see the effectiveness and hence better understand the process. In 2014 Zach dominated the stage in both NSW and QLD, taking out the Sydney Muscle and Model Super Show Overall Men’s Championship… All in his final year of competing as a teenager!! Not only is this win impressive in its own right, but also the most impressive part was Zach’s commitment to the lifestyle of bodybuilding and his drive to help others succeed as he has. Since moving to the Gold Coast and taking on the roll as a coach at “Hold Your Own”, Zach has taken on-board all of the opportunities to learn from the best and become the most effective, motivating and supportive coach possible. https://holdyourown.com.au/register daily 0.75 2021-11-10 https://holdyourown.com.au/comp-prep daily 0.75 2025-11-02 https://images.squarespace-cdn.com/content/v1/5ec8b8f7e98b902cd51251d9/313b22a1-6d58-45a8-a3a9-b038f04df88f/IMG_4476.JPG https://holdyourown.com.au/trainingnutrition-only-coaching daily 0.75 2025-11-02 https://images.squarespace-cdn.com/content/v1/5ec8b8f7e98b902cd51251d9/35152e76-7c5e-4d0d-8f3a-6d8fed5480e2/angled-ipad-and-imac-with-a-black-iphone-responsive-mockup-a11893.png Training/Nutrition Only Coaching - TRAINING PROGRAMS 4 Weekly Programming Price: $200 per 4 week training block on Direct Debit (+$99 set up fee) Duration: Minimum of 8 weeks (2x training blocks) Inclusions: Custom training program according to your goals, preferences, contest and lifestyle Monthly email check-in at completion of 4 week training block Email support More Info A training program is perfect for those who would like a program for powerlifting, weight loss, strength gain, muscle gain/bodybuilding, post baby, wedding or any other goals you may have. Programming depends on the goal of the client but we individualize our programming specific to the client and their goals. We use a software company to build and create all client programs and nutrition called Recomposer which is a specialised software for measuring, planning, building, delivering and tracking diets and training programs for body composition. It is an online, cloud-based system, accessed via a web browser on any device, so clients and coaches can be anywhere in the world and still access it as long as you have wifi. We are able to work around many requirements you may have, be it a home gym with limited equipment, or a nightshift worker or an injury. A custom training program can also help with any sporting events you may want to train for, football, rowing, marathons etc https://images.squarespace-cdn.com/content/v1/5ec8b8f7e98b902cd51251d9/3b998114-5a80-4fc2-82af-34a2c1910e36/unsplash-image-uQs1802D0CQ.jpg Training/Nutrition Only Coaching - NUTRITION / MACRO COACHING Price: Fornightly Check-ins: $50 per week on Direct Debit (+ $99 set up fee) Weekly Check-ins: $60 per week on Direct Debit (+$99 set up fee) Duration: A custom Nutrition / Macro Plan is recommended for a minimum of 8 weeks. Inclusions: Custom Nutrition / Macro Plan and macronutrient breakdown according to your goals, preferences and lifestyle. Weekly or Fortnightly check-ins Email support More Info A custom Nutrition / Macro plan is suitable for a weight loss, post baby, as an initial introduction to contest preparation, powerlifting, muscle gain/bulking, a sporting event, a modelling event, wedding or everyday healthier eating. These plans can be based on your own requirements- i.e. night shift worker, pregnancy, lactation, wedding etc. Nutrition depends on the goal of the client but we individualize each clients nutrition specific to the client and their goals. We use a software company to build and create all client programs and nutrition called Recomposer which is a specialised software for measuring, planning, building, delivering and tracking diets and training programs for body composition. It is an online, cloud-based system, accessed via a web browser on any device, so clients and coaches can be anywhere in the world and still access it as long as you have wifi. We are able to work with you to create a perfect plan that you are able to stick too that is suited to you, whether that be a piece of dark raw chocolate with dinner or a weekly meal out or creating a flexible dieting macros approach. https://holdyourown.com.au/powerlifting-coaching daily 0.75 2025-11-02 https://images.squarespace-cdn.com/content/v1/5ec8b8f7e98b902cd51251d9/81647709-11af-47a0-90db-ea28c12fe0f6/shutterstock_1009924081.jpg https://holdyourown.com.au/hyosystem daily 0.75 2022-11-24 https://images.squarespace-cdn.com/content/v1/5ec8b8f7e98b902cd51251d9/009fed5b-bad3-4042-85eb-81fdb2148065/imac-macbook-pro-ipad-mini-and-iphone-mockup-over-a-null-background-a11876.png https://images.squarespace-cdn.com/content/v1/5ec8b8f7e98b902cd51251d9/35152e76-7c5e-4d0d-8f3a-6d8fed5480e2/angled-ipad-and-imac-with-a-black-iphone-responsive-mockup-a11893.png https://holdyourown.com.au/12-week-challenge-enquiry daily 0.75 2023-02-16 https://holdyourown.com.au/instagram-enquiry daily 0.75 2024-07-26 https://images.squarespace-cdn.com/content/v1/5ec8b8f7e98b902cd51251d9/c811f181-78a4-4937-9d61-2ac19c0dc38a/banner_C.jpg https://holdyourown.com.au/store daily 0.75 2023-02-16 https://holdyourown.com.au/store/p/og-hyo-zip-up-hoodie monthly 0.5 2024-10-07 https://images.squarespace-cdn.com/content/v1/5ec8b8f7e98b902cd51251d9/1728299301459-ZMDRAXFFC18H2DC0NS8E/unisex-heavy-blend-zip-hoodie-black-back-6703c118e712b.jpg Store - OG HYO Zip Up Hoodie https://images.squarespace-cdn.com/content/v1/5ec8b8f7e98b902cd51251d9/1728299302494-CW1EQ1PPEFXPKF3P91PN/unisex-heavy-blend-zip-hoodie-black-front-6703c118e87d3.jpg Store - OG HYO Zip Up Hoodie https://holdyourown.com.au/store/p/og-hyo-shirt monthly 0.5 2024-09-19 https://images.squarespace-cdn.com/content/v1/5ec8b8f7e98b902cd51251d9/1726728899452-RJDC8EFPDKLAXR3YWPFL/mens-staple-t-shirt-black-front-66ebcabccf618.jpg Store - OG HYO Shirt https://images.squarespace-cdn.com/content/v1/5ec8b8f7e98b902cd51251d9/1726728902303-ENZBOTAVJTE1WXQFME5V/mens-staple-t-shirt-black-back-66ebcabcd0aa8.jpg Store - OG HYO Shirt https://holdyourown.com.au/store/p/mhu8naw04uy8aoqdyirclcoiqcnavt monthly 0.5 2023-04-04 https://images.squarespace-cdn.com/content/v1/5ec8b8f7e98b902cd51251d9/1680572539748-II59BJ064WUZ0HLKQ4VS/Screenshot+2023-04-04+at+11.41.58+am.png Store - Fast Food For Fit Dads - Digital Ebook https://images.squarespace-cdn.com/content/v1/5ec8b8f7e98b902cd51251d9/1680573449358-FHA47SOFZF3STAJARLJ7/Screenshot+2023-04-04+at+11.56.34+am.png Store - Fast Food For Fit Dads - Digital Ebook https://images.squarespace-cdn.com/content/v1/5ec8b8f7e98b902cd51251d9/1680573450325-XBAJBDNDG7CDDSL40O03/Screenshot+2023-04-04+at+11.56.49+am.png Store - Fast Food For Fit Dads - Digital Ebook https://images.squarespace-cdn.com/content/v1/5ec8b8f7e98b902cd51251d9/1680573539429-AERYI82WTKWU8P51722H/Screenshot+2023-04-04+at+11.58.28+am.png Store - Fast Food For Fit Dads - Digital Ebook