THis is Why I love being a personal Trainer !!!
Before Photo - February 2014
This is why I love my job!! Janelle has come a long way from when she started so proud of her and the effort she has put in, especially as she wasn't very keen at the start. Janelle has learned to love exercise , which in turn has resulted in her new body shape, happiness, less aches and pains from old injuries.
NOT MANY PIX OF ME FROM EIGHTEEN MONTHS AGO. HMM
MY FRIEND TANYA WAS ALREADY A CLIENT OF MEL, AND I COULD SEE THE CARE TAKEN OF HER BY MEL AND RESULTS ACHIEVED AND DECIDED THAT I DID NOT NEED TO LOOK AND FEEL UNFIT, UN-FLEXIBLE, WEAK AND FLABBY. I DIDN'T LIKE THAT I WAS ALWAYS HAVING TO PIN MY SHIRTS SHUT ACROSS MY EXPANDING CHEST, AND THAT MY TUMMY ... I COULD GO ON.
SO A COUPLE OF DAYS AFTER THIS PICTURE WAS TAKEN, MID FEB 2014, I MET MEL AND SAID THAT I WOULD LIKE TO REPAIR THE DAMAGE BEING IDLE WAS CAUSING. I WAS 52 AND HAD A STIFF BACK, SHOULDERS AND NECK, AS WELL AS AN OLD INJURY TO ONE KNEE AND WEAK ANKLE. I WOULD HAVE TO DO YOGA STRETCHES IN BED BEFORE I COULD GET UP EACH MORNING.
I HAD NEVER DONE ANY SERIOUS EXERCISE, JUST A BIT OF BIKE RIDING AND I RAN THE STAIRS INSIDE THE BUILDING WHERE I WORKED. I TOLD MEL THAT I WOULD PROBABLY NOT LIKE TO GET FIT, AND AS A JOKE STARTED PT SESSIONS WITH HER WEARING MY PJ'S BECAUSE I DID NOT OWN EXERCISE CLOTHES. FOR WHAT? WELL IT DID NOT TAKE LONG TO ACTUALLY FEEL BETTER.
MEL REVIEWED MY EATING HABITS AND ATTITUDE TO FOOD AND I AGREED THAT I SHOULD EAT MORE FRUIT AND VEG. I WANTED TO ACHIEVE BETTER FITNESS BY SLOW DEGREES AND MEL AGREED THIS WAS THE BEST WAY TO ENSURE I MADE A LIFESTYLE CHANGE. RUSHING TO LOSE WEIGHT WOULD MEAN MY AGING SKIN WOULD BE LOOSE, YUK.
THROUGH 2014 MEL TAUGHT ME GOOD TECHNIQUE AND CONCENTRATED ON GETTING MY BACK STRONG. SHE HAS A GOOD LAUGH WHEN I WHINGE THAT SOME EXERCISES ARE PARTICULARLY CHILDISH AND JUST LIKE STUFF WE DID AS KIDS. I SNUCK UP ON ENJOYING WORKING OUT BY DOING "HOMEWORK" WORKOUTS A COUPLE OF TIMES A WEEK FROM THAT WEEK'S PT SESSION WORKOUT SET BY MEL.
THE FITNESS I HAVE GAINED OVER THE LAST 18 MONTHS HAS BEEN THROUGH BEING ACTIVE, DOING ENJOYABLE VARIED EXERCISE THANKS TO MEL'S GUIDANCE AND INSTRUCTION AND BY EATING WELL.
FEB 2014, I WEIGHED 70 KG, AND WAS 94 CM AROUND MY BELLY
APR 67 KG 86 CM
SEP 64 KG 86 CM
DEC 64 KG 86 CM
WHEN MEL WENT HOME FOR LAST XMAS 2014, TANYA AND I DECIDED WE NEEDED A FALL-BACK PLAN SO THAT WE DID NOT UNDO THE YEAR'S EFFORTS AND SO I WENT TO A GYM FOR THE FIRST TIME WITH HER TO DO CLASSES ON A 10 TRIAL VOUCHER AND HAHA I JOINED UP AND EVERY WEEK I SUPPLEMENT MEL'S PT SESSION WITH 3 OR SO VISITS TO THE GYM TO DO HARDCORE REFORMER PILATES, YOGA AND BIKE.
MAR 2015, I WEIGHED 63 KG, AND WAS 83 CM AROUND MY BELLY
MAY 63 KG 82 CM
SEP 61 KG 81 CM
NOV 62 KG 78 CM
NOW I HAVE LADYLIKE ABS WITH A TINY POT BELLY AND ALMOST A COMPLETE THIGH GAP. HAHA BUT WHAT REALLY MATTERS IS THAT I AM FEELING FLEXIBLE AND AGILE, NOT STIFF AND IN PAIN FROM WEAK MUSCLES NOT BEING USED RIGHT.
Being a personal trainer at the start I put a huge amount of pressure on myself to get my pre pregnancy shape back. I thought I could get it back faster than the average but turns out my body is just as slow as everyone else’s haha.
Some new mums are relaxed about their post birth body, seeing the changes as simply part of becoming a mum while others can find it more difficult.
I found it difficult at the start, I had to learn to work on patience, acceptance and to relax and enjoy my new body shape. Getting results after a baby is 100% attainable but we need to prepare ourselves that it may take a little longer than we expected but it will absolutely happen. I used to get angry about my pants not fitting but now I’m enjoying the journey of reclaiming my body both shape and strength. It’s the most satisfying feeling in the world next to watching my son grow and being a mum.
I have learnt that we place alot of pressure on ourselves as women to continually compare ourselves to other women. Generally the women we chose to compare ourselves to we always fall short. It’s hard to come to terms with it but each of us are built different, we need to have patience, balance and determination to succeed. We need to have realistic expectations of our bodies.
Don’t be alarmed by the way your tummy looks after birth. It was something no one advised me about and it was something I wasn’t prepared for. Even though your baby is out, you may still look six months pregnant with a round, squishy midsection.
Depending on the size of your baby you may have a dark line down your abdomen (called a linea nigra and a web of stretch marks, which are actually little scars caused by the extensive stretching of the skin.
It takes time for your body to recover from pregnancy, all the extra fat your put on to nourish the baby starts burning off especially if you are nursing and exercising. But it takes time to notice results.
It takes nine months to make a baby and generally as long to return to your pre pregnancy weight. Take your time and don’t feel pressured to look or feel a certain way too soon. Find an exercise routine you enjoy, stay focused and determined for you and your new family. Get out and be active and the results will come.
Left is August 2015 just over a month after Cian was born
Second Photo is November 2015 4 months after birth
On the left is February 2016
Right side is March 2016
Fitness Struggles as a new mum
So stay motivated mums push through the tiredness and stay active.It certainly will help in the long run 😊.
#fitness #fithealthymums #brisbanepersonaltrainers #sleepy #fitfam #stayactive #youcandothis #fithealthyyou #motivation
If you want a great workout with results, you may want to consider joining Body Blast Bootcamp
To get into great shape fast,Body Blast Bootcamp is the answer. It will work every part of your body at the same time, therefore making the workouts more efficient. Saving you endless hours spent in the gym doing boring workouts with no results .Bootcamp is so intense that it will push your body to the limit. The fitness level that can be achieved through Body Blast Bootcamp is hard to match.Its suitable for all fitness levels, never get bored with varied workouts from Boxing,circuits,Hilt training,tires,ropes and much much more..
First Session is on us so come try it for yourself
Book your spot by texting 0406886228
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Wednesday 6pm Saturday 7am Roma Street Parklands
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Your expecting - Why exercising during pregnancy is a good thing
If you're exhausted and suffering from morning sickness, exercise is probably the last thing on your mind. But you may be surprised to learn that exercising can help to make you feel more energized. If you're used to keeping fit, you may adapt to pregnancy more easily than if you were out of shape.
· Help you to carry the weight you gain during pregnancy.
· Prepare you for the physical demands of labor and birth.
· Make getting back into shape after your baby is born easier.
If you want to start a new exercise in pregnancy, make sure you follow safety guidelines and talk to your midwife or GP first. If you exercised regularly before you were pregnant, it's safe to continue most activities. If you didn't, opt for gentle exercise that's designed for pregnancy, such as an aquanatal class, pregnancy yoga or Pilates.
How will exercise help you?
It gives you an energy boost
Pregnancy can rob you of energy, especially in the first and last trimesters. Taking regular exercise, such as brisk walking, strengthens your heart and lungs, and can make you feel less tired. With muscles that are strong and toned, you’ll need less effort to do most things, whether you’re at home or at work.
The better shape you’re in, the stronger you’ll be to cope with labor and pain. Giving birth requires energy and stamina, so staying active during pregnancy is good preparation for the hard work that lies ahead. Keeping up a regular routine of aerobic exercise, such as walking, swimming or low-impact aerobics, may even help shorten your labor and help the birth to go smoothly.
Exercise stretches and strengthens your muscles, which can help your body to cope better with pregnancy niggles:
· Stretches may ease back pain.
· Walking improves your circulation, easing the discomfort of varicose veins.
· Swimming strengthens your tummy muscles and supports the weight of your growing bump.
It makes you less likely to get some pregnancy complications
Exercising during pregnancy may help to reduce your risk of getting pre-eclampsia, if you are thought to be at risk of developing the condition. If you develop diabetes during pregnancy (gestational diabetes), exercise can help you to manage your blood sugar levels, when combined with a healthy diet. You don’t have to do a specific type of exercise to be able to benefit, just make it regular.
It fends off the pregnancy blues
Exercising can improve your mood, give you a sense of wellbeing, and help to reduce feelings of anxiety and depression. Try an exercise that's designed for mums-to-be, such as aquanatal class, pregnancy yoga or Pilates. You'll be able to meet other mums-to-be, while getting exercise. If you can't get to a class, then going for regular walks will still help to improve your mood.
It helps you to sleep better
When you’re pregnant, finding a comfortable position to sleep in at night can be a real challenge. Exercise will help you work off any excess energy, and may improve your sleep patterns, giving you more restful sleep.
Being active on a regular basis can help you to maintain a healthy weight in pregnancy, which may help you to feel better about your changing body.
#fitness #pregrant #strength #brisbanepersonsltrainers #grouptraining #personaltrainingbrisbane#brisbane
I had my first workout in the gym today since my little boy was born. Doctors and midwife advised to wait 6 weeks before working out because I had a C-section and your body needs to recover from major surgery.I have to say, my first day back in the gym kicked my butt! Let me first say that I really like working out, but after having a baby it is a really big internal struggle to get back in the gym. Your body no longer resembles the post pregnancy body you had and won't until you get back into a routine..
You have a lot of factors working against you:
-You are sleep deprived from getting up every 2-3 hours with the baby.
I wanted to share this experience from my first day back with you guys to let you know that we all struggle with starting back to an exercise regime. Everybody has their reasons for stopping exercising ,or maybe you have never had a set exercise regime and now you have had a baby you want your pre pregnancy body back. Make the decision and commitment to yourself to get active again. If not for yourself do it for your baby as your happy endorphins will pass on to your baby. There are plenty of options available like mobile personal training,gyms with crèches,24/7 gyms,private personal training studios ,mums and bubs groups etc so get active today!!!
If you want help to kick start your journey get in touch as I would love to help!
#pregnancy#pre-pregnancybody#exercise #fitness #getmybodyback #workout #results #sweat #fithealthyyou #personaltrainer #brisbanepersonaltrainers #weights #strength #noteasy
Paleolithic Diet - Good or bad
If you’re diet and nutrition savvy and spend time browsing related blogs and forums, you may be familiar with the Paleolithic Diet. It’s also called the Caveman Diet, Warrior Diet, and sometimes the Paleo Diet for short. One thing you can call it with a great amount of certainty, however, is controversial. Let’s explore the controversy, look at both sides of the coin, and separate the fact from the fury in the raging Paleo Diet debate.
What is the Paleo Diet?
With almost a cult like following, the Paleo Way of Life prescribes a diet similar to what is perceived to be the ancient diet of cavemen of the Paleolithic period – a period in history that spanned approximately 2.5 million years ago and ended with the agricultural development began around 10,000 years ago. Based on the premise that cavemen of that era were sustained by a diet of wild animals and plants, the Paleo Diet of today is predominately centered on meat, fish, vegetables, fruit, roots, and nuts. As much as 65% of all calories should come from animal sources and the remaining 35% should come from plant-based food. Grains, dairy, refined sugar, legumes, starchy tubers, and processed oils are excluded. That means no bread and potatoes but you can eat all the eggs you want. Fat gets the green light as well.
Many proponents are as staunch as religious zealots when it comes to the health benefits of the Paleo diet. They claim by following its precepts, Americas could cut out obesity, heart disease, diabetes, and a host of other chronic ailments. Certainly by following a select few of the principles, it could surely help.
Why all the hate for grains?
Perhaps one of the most decisive elements is the consumption of grains. One of the fundamental pillars of Paleolithic nutrition is the idea that our genetic makeup has changed very little since the dawn of agriculture so we’re obviously best suited to the diet of our Paleolithic ancestors, meaning no grains. However, there is very little technical data to support the total exclusion of grains from a healthy diet. As it turns out, the cavemen didn’t exclude them, either. What’s really interesting is that archaeologists have determined that grains were indeed part of the Paleo Diet.
Julio Mercader, an archeologist from the University of Calgary, found stone tools in a cave in Mozambique dating back from a period over 100,000 years ago. These Stone Age tools contained miniscule amounts of starch from wild sorghum. According to Mercader, "This happened during the Middle Stone Age, a time when the collecting of wild grains has conventionally been perceived as an irrelevant activity and not as important as that of roots, fruits and nuts." Apparently, the caveman diet was a little more sophisticated than wild animals, nuts, and berries.
The so-called diseases of civilization are obesity, cardiovascular disease, diabetes, autoimmune diseases, some cancers, depression, tooth decay and nutrient deficiencies. Nevertheless, people from the Paleolithic era did not live long enough to develop some of these conditions and many diseases were not diagnosed, either. Some consider that there is not enough evidence suggesting that such a diet ensures a longer lifespan. On the other hand, modern humans benefit from many advantages which extend their life, apart from diet.
The Paleolithic diet is a low-carb diet, which puts emphasis on the nutritional value of meats, seafood, eggs, vegetables, fruits, nuts and seeds, and of some oils, and recommends water and tea (without sugar) as beverages. At the first view, it is a diet which excludes carbohydrates, which are known to cause obesity (including those contained by whole grains), processed foods, alcohol and artificial substances.
Obviously, eating more vegetables and fruits as prescribed in the Paleo Diet is a good thing. However, some experts believe the exclusion of an entire food groups such as grains, dairy, and legumes to the point of claiming they’re actually dangerous can lead not only to confusion, but also to serious nutritional deficiencies.
Hope this has helped to shed some light on the paleo diet.
#fithealthyyoufitness,#cavemandiet,#fitness,#bestbods, #nutrition, #brisbanepersonaltrainers
you have heard people mention use your core muscles, activate your core etc But what is it??? Do you know?Read Now
Core – What is it?
Core – a commonly said term among people, but do you fully understand what it is supposed to do? What does core mean and why is there so much buzz about it? Let’s take a look at the “core”. Without going too deep into the musculature of the core, suffice to say that the muscles that surround the vitals from the pelvic floor to the ribs and wrap around the body from the spine to the front make up the Core.
Core fitness has become an advertising buzzword, helping to sell all kinds of health-related products, but be careful not to get sucked into the traps of purchasing everything on the market. The overall result has raised awareness of the importance of core strength and the opportunity to engage in a critically important form of healthy exercise.
What exactly is the core, and what are you training when you train it? Your core muscles are your four abdominal muscle groups – the transversus abdominis, internal obliques, external obliques, and rectus abdominis. Back muscles, too, are included in the core group – specifically the erector spinae, longissimus thoracis, and multifidus. These groups of muscles are used to help support your spinal system. The importance of the core muscles is their ability to provide a center or focus for the physical work your body is doing. If your core is not fit, other muscles will have to take over, leading to the likelihood of strains, sprains and other injuries.
Who even knew we had a core? Plenty of people did long ago, but in those days no one talked about a core. They mainly talked about just strengthening the whole body. For many decades, football coaches, ballet instructors, and gymnastics coaches trained their athletes in vigorous and strenuous techniques that all focused on core strength. High school gym teachers knew about the core. Remember squat thrusts, jumping jacks, and push-ups? Football players, how about lunges, the 3 legged dogs and all those circuit training programs? All those ancient exercises train and work out the deep core muscles. We were doing core fitness before there was core fitness.
Why do we need core fitness today? Because More and more, of our work involves sitting down. We stare at computer screens for eight hours a day,instead of doing physical work such as farming or building, we type on a keyboard and talk on a cell phone. The long-term result is that muscles, tendons, and ligaments lost their integrity. Tight neck muscles, tight lower back muscles, and weak abdominal muscles are the result, and these issues lead to more serious problems such as chronic headaches, cardiovascular stress, impaired digestion and depression. Eighty percent of the American workforce have been diagnosed with a chronic disease. We need fitness activities that start building us back up again. To start improving our postures and the right place to start is at the center, core fitness is just one of the things that can help us succeed and achieve optimal fitness.
If you want to know more about your core or exercises you can do to improve it or test its current ability then please get in contact today so we can help. Call 0406886228 or email firstname.lastname@example.org
All the facts on Calories
Melissa O' Shaugnessy founder and owner of Fit Healthy You Fitness. I want to help people understand fitness and nutrition by keeping it simple stop all the confusion.