#personaltrainerstrathalbyn

What does it take to lose over 50kg of body fat and keep it off forever Kylie understands what it takes She trusted the process of changing her life, even when things got tough She stepped away from the world of detoxes and shakes She took it one step at a time She stopped trying to exercise all the time and learnt to let her body rest and recover She only performed 2 x weights sessions and 1-2 cardio sessions a week She stopped ignoring the things that needed to be done and started doing the work that really mattered And she persistently kept chipping away at it That's what it takes to lose 50kg of body fat I have 2 spaces left in my ultimate transformation package for 2020, if maybe you think you have what it takes, if you feel you are truly ready then shoot through a message and we can arrange a time to chat


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We all start somewhere It's knowing how to get to the end goal that makes the difference #fatloss #weightlossjourney #strong #strongnotskinny #definition #muscle #food #personaltrainerstrathalbyn #30kglighter #fitmum #healthymum


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Only leg move body Squats 56kg and walking lunges 35kg No rest between exercises only 20sec between sets 15,20,25 reps for squats with 20 walking lunges #cantwalk #quads #squats #lunges #personaltrainerstrathalbyn #onlinecoach #onlinetrainer #getfitstayfit


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Karen does this to achieve her results 2 x 45 min body shaper sessions a week and 2 x group fitness sessions - total of 2.5hrs a week Plus a huge amount of food Nothing magic about it she just trusts the process #deadlift #bodyshaper #fatloss #weighttraining #chicksthatlift #lifestylechange #personaltrainerstrathalbyn #onlinecoach #onlinetrainer


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I once trained under another trainer who stuffed their face with pies almost every day they were lucky enough to have a naturally lean body so the pies never showed..... They would say to clients who started asking about it, i can because I'm not overweight or I'm not trying to lose weight I remember thinking after workouts "it's OK I can eat a pie I've worked out" because that's what I was seeing from my trainer What they failed to realise is as a trainer their job wasn't just to help people lose weight. Their job was to teach people how to live a healthy lifestyle, to be active, to be healthy Being a trainer is a privilege. People trust you to help them, they invest their time emotions and money with you to help them become the best version of themselves And to guide people on that path you have to lead by example #bethechange #leadbyexample #privileged #itsapassion #itsalifestyle #onlinecoach #onlinetrainer #personaltrainerstrathalbyn


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✔ 15kg lighter ✔ 70cm smaller 🚫 No diet 🚫 No detox 🚫 No Shakes 😮 Only 3 hours a week in the gym Blog in bio. 2020 applications are now open


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Get up early and make the most of every minute of the day Gentle trail run with the husband on a beautiful Sunday morning Done and home by 10am Onkaparinga national park delivering the goods #fit #fitmum #fitparents #husbandandwife #couplesthattraintogether #getupearly #running #training #trailrunning #getfitstayfit #personaltrainerstrathalbyn


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Throw back to making big mumma my bitch 2nd flip in a row Time to test her again I think


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First time putting these into my training program Nasty little buggers too Great to really get all the core muscles working and the focus on not dropping your back is heightened


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Move your body every single day in one way or another Not everyday needs to be a tough session Some days you just need to move enough to raise your heart rate a bit ➡ walk ➡ Run ➡ Swim ➡ Hike ➡ Bike ride ➡ Even some decent gardening Find something you enjoy and make it. Non negotiable in your exercise regime


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At enduro 2018 one of my weakest things once I was fatigued was rope climbs So I'm determined to improve on them Today's cardio session was supposed to be hill sprints but my legs are destroyed from yesterday's weights session, so I changed it up 5 burpees 250mt row 200mt run 3 tyre flips 1 rope climb 100mt run Rest 60 sec and repeat In any aspect of life working on weaknesses is the only way to improve If you commit to something go all in. Don't leave it to chance. Make sure you present your best and know that there was nothing more you could have done.


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New training goals are in place and i'm focusing on Enduro 2020 I want to do better than I did last time. Last time was 7 laps -- I want more I also placed 9th in my age group - I'd like to place 8 or better. But the thing is Enduro hasn't been announced yet. I'm pretty sure it's still going to go ahead so i'll train like it is. BUT it's a common problem people have; How do you stay motivated when you don't have a set in stone goal I look at it like a house deposit You want to build a house but you haven't found the land yet. You know you need a deposit though. so even though you don't have the land picked out you start saving - knowing that at some point you'll find the perfect block. This is the exact same thing. I know at some point the goal will be locked in - it may change a little but there will still be a goal that requires endurance and strength locked in. So I train towards those 2 things Just like the house deposit, I put the pennies/training away knowing that at some point in the near future my goal will be locked in and I'll be in a better position to achieve it because I put in the effort now


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Why don't I run 12 week challenges? Because I refuse to give people false expectations ➡ It takes time to change your lifestyle - longer than a short 12 weeks ➡ It takes persistent effort to achieve results - longer than 12 weeks ➡ It takes being accurate and consistent with data records to learn and change what is working and what isn't - longer than 12 weeks ➡ It takes lifting heavy to increase your metabolic rate so fat loss becomes easier and easier - longer than 12 weeks 8 week challenges, summer body boot camps, detoxes, get abs fast diets.... Not one of these will give you permanent lasting results. 2020 applications will be opening soon for people who are ready to stop trying and start achieving permanent body changes


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I could give the generic "it was the hardest thing I've ever done" But that wouldn't give the track, the People or the history of Kokoda the respect it deserves A bit of a long read, but this is our experience of Kokoda Link in bio for Kokoda - the real experience #kokoda #kokodatrack #trekking #fuzzywuzzyangels #papuanewguinea #personaltrainerstrathalbyn #wwiihistory


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They said lifting heavy weights would make me bulky ... Then they told me eating so much would make me fat.... They have their way; I have mine #fatloss #weightloss #nodiet #exercise #chicksthatlift #onlinetrainer #onlinecoach #personaltrainerstrathalbyn


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💥💥 The difference between success and failure is persistence 💥💥 After suffering a stroke Kylie had to learn to walk again and 3 yrs ago couldn't do a 10cm step jump. Last night she pulled off her first 20" box jump!!! Look at that smile at the end 😀 #persistence #boxjump #goals #proud #strokesurvivor #success #nevergiveup #personaltrainerstrathalbyn #onlinetrainer #onlinecoach #fitness


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I know what it's like to lack confidence in my body I know what it's like to buy the long shirt and avoid the beach at summer in attempts to hide my body I remember what it was like to lack the energy to keep up with my kids And I remember what it was like to just exist day in and day out and to never really live I'm approaching 40 yrs old and I have never felt stronger, healthier or my confident in my life Confidence is empowering Age is just a number Discover your confidence & become empowered #40andfabulous #almost40 #empowered #confidentwomen #strongnotskinny #liveyourbestlife #40isthenew20 #onlinetrainer #onlinecoach #activelife #happyandhealthy #personaltrainerstrathalbyn


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Size 26 to a size 10 🚫 No gastric surgery 🚫 No drastic diets 🚫 No excessive exercise ✔ She's strong ✔ She's fit ✔ She's healthy And now she's finishing her weightloss journey with skin removal Kylie is going to share her story and her journey from a lifetime of battling her weight, suffering surviving and rehabilitating from a stroke Her many diet and exercise attempts Her journey of self discovery and self love and appreciation Right through to pre and post surgery If you've ever wanted to be inspired this is the woman to watch Keep an eye out for kylie's story #skinremoval #plasticsurgery #abdominoplasty #tummytuck #weightloss #confident #selflove #strong #fit transformation #onlinecoach #personaltrainerstrathalbyn


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A training partner is someone who matches you on effort and hurts when you hurt A really good training partner will also laugh at you when you find it extra hard 🤣 #trainingpartner #bulgariansplitsquats #legsdays #glutes #weightsession #chicksthatlift #stronglegs #fitmums #strongmums #onlinecoach #personaltrainerstrathalbyn


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Rule 7. Steady state cardio is best for fat loss Amanda performed intense weights and cardio Rule 7 broken #hiit #heavyweights #bodytransformation #fatloss #weightloss #nodiet #onlinecoach #onlinetrainer #liveyourbestlife #healthymum #postpregnancy #strongmum #fitmum #personaltrainerstrathalbyn


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Rule 6. Women should lift lighter weights and higher reps or theyll get bulky Jo and maddi have been lifting over their body weight for 3 years. I wonder when theyll get "bulky"? Rule 6 broken #liftheavy #chicksthatlift #strongwomen #fatloss #toned #definition #strong #healthy #fatloss #weightloss #onlinecoach #onlinetrainer #personaltrainerstrathalbyn #liveyourbestlife


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Rule 6- you have to eat 6 meals a day to lose weight Sarah eats 3 meals a day and is still losing weight #weightloss #dietmyth #fatloss #nodiet #healthyliving #10kgdown #liveyourbestlife #onlinecoach #onlinetrainer #personaltrainerstrathalbyn


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Rule 4. You cant build muscle and drop fat at the same time. Its bulk or cut Shaun gained 5kg of muscle without bulking- he got leaner And he even ate pizza and still enjoyed a beer #nobulking #gainz #buildmuscle #strength #liftweights #nodiet #norestrictions #onlinecoach #onlinetrainer #getfitstayfit #personaltrainerstrathalbyn


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Rule 3 At least one hour of exercise every day Oops. We cut nadines exercise back. I probably should tell her we broke the rules and did it wrong 🤔 #breaktherules #lessismore #exercise #weightloss #liftweights #fatloss #nodiets #liveyourbestlife #confident #happyhealthy #onlinecoach #getfitstayfit #personaltrainerstrathalbyn


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Rule 1. Stop eating carbs if you want to lose weight Kylie broke the rule and still eats carbs.... I must have forgotten to tell her that rule. #weightlossrules #healthycarbs #nodiet #nodetox #weightloss #fatloss #chicksthatlift #strong #healthyliving #onlinetrainer #personaltrainerstrathalbyn


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The difference a healthy active lifestyle can make On the right Amanda was 16wks pregnant with her first bubs After he was born she was the heaviest she'd ever been and she spent time training and addressing habits and learning how to eat in a way she enjoyed that suited her goals She knew she was going to have another baby and she wanted her second pregnancy to be a strong healthy one And that's exactly what shes doing 16 wks on the left with bubs number 2 and shes looking amazing Still eating heaps of delicious food and still weights training So excited for this fit strong mumma xx #pregnancy #pregnant #healthypregnancy #fitpregnancy #strongpregnancy #healthymummy #fitmummy #onlinecoach #pregnancynutrition #pregnancyexercise #personaltrainerstrathalbyn #getfitstayfit


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Weekly lofty hike for kokoda training 18kg packs This one felt easy and we probably could have done it twice #kokodatraining #kokoda #lofty #mtlofty #trekking #training #trainingpartners #sundayworkout #onlinecoach #personaltrainerstrathalbyn #getfitstayfit #denali


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Saturday mornings getting out in nature I dont train for a particular look I dont train just for a set event I train so I'm capable to do anything I want I train so I can enjoy a run in the forest before the kids sports I train so i can live my best life Love to know why you do it? #liveyourbestlife #getfitstayfit #kuitpo #tinjellatrail #trailrun #weekend #saturdayvibes #activelife #healthylifestyle #fitmum #healthymum #onlinecoach #personaltrainerstrathalbyn


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You have to bulk to put on muscle right? That's what we're told isn't it?? I call Bullshit 💩💩💩 You can build muscle without increasing your body fat. And Shaun McCurry is living proof of it. On the left is Shaun in July 2016. He started at the studio in September 2016 and has been lifting weights and fueling his body pretty much ever since then. What has he done in this time? 2 x Cardio sessions a week Online nutrition 2-3 x Structured Weights training sessions week from home as part of the online training program I won't say anymore, because a picture says a thousand words. #muscle #nobulking #weights #guyswithmuscle #strong #fit #fatloss #fitdad #onlinecoach #onlinetrainer #personaltrainerstrathalbyn #nodiet #healthydad


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When she first walked in to the studio just to talk she was nervous There were tears She doubted herself But one thing she was certain of was that she'd had enough She'd had enough of not being comfortable She'd had enough of feeling negative towards herself She'd had enough of sitting on the sidelines So she committed In the last 5 mths she's had tantrums She's questioned herself and me She's had anxiety attacks But she's never quit She's grown stronger physically and mentally She's already achieved more than she thought she would And she's even enjoyed challenging herself This is Sarah's story but it's just like so many other people's stories The difference is Sarah changed her story line She doesn't sit on the sidelines of her life anymore; she's starting to live her best life Over the past 4 months Sarah has never counted a calorie She's not "dieted" She's done no more than 3.5hrs of exercise a week ✔️ She's stronger ✔️ She's fitter ✔️ She's lighter ✔️ She's smaller But most of all ✔️ She's more confident Don't sit on the sidelines of your life anymore, start living your best life #bestlife #confidence #weightloss #mumsthatlift #fatloss #healthybodyhealthymind #fuckanxiety #onlinecoach #onlinetrainer #personaltrainerstrathalbyn


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When you train for an event you gmhave to simulate that event as much as possible So thats what we did today with our Kokoda training 15km hike with steep climbs and descents and a few tough rock sections thrown in for creativity We all carried our packs again today 18kg worth 3mths until we trek #kokoda #kokodatraining #deepcreekconservationpark #hiking #trek #fitness #exercise #challengeyourself #onlinecoach #personaltrainerstrathalbyn #getfitstayfit


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Love early mornings Friday morning session done for another week and now it's time for me to work #headstart #earlybird #morningtraining #nature #appreciateeverything #stopandlook #personaltrainer #personaltrainerstrathalbyn #onlinecoach


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Slow cooker love today Not quite 9am and 20 meals are on the go Lentil soup Healthy chinese chicken And for the later night munchies in this cold weather- stewed apple and pear What's your fav winter meals?? All done and will be ready about 2pm today #slowcooker #nodiet #eatinghealthy #feedingafamily #onlinecoach #fatlossfood #weightloss #yum #gymitstrathalbyn #personaltrainerstrathalbyn


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Weekly intense cardio session done My members did this one yesterday and loved it so much (cough cough) that I had to give it a go too 🤣 #intensecardioexercise #hiitworkout #cardioworkout #fatburningworkout #onlinetrainer #getfitstayfit #gymitstrathalbyn #personaltrainerstrathalbyn


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Lofty hikes on a drizzly Sunday morning and a feed to finish #kokodatraining #kokoda #casada #gymit #personaltrainerstrathalbyn #onlinetrainer


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I'm so excited to finally announce that the Fat Loss Recipes book is available for download and its absolutely FREE 👨‍👩‍👧‍👦 Family friendly 💰 Budget friendly ⏰ Time friendly 👙 Waist line friendly ✔ No need to remortgage the house to buy all the ingredients ✔ No need to have hours spare a day to cook the meals These are recipes that myself and my family enjoy. Practical and simple that are good for you too. Feel free to head over to www.gymit.com.au and download the ebook I'll be adding to this book regularly so keep your 👀 out for updates 👩‍🍳 HAPPY COOKING 👨‍🍳 #recipes #healthyrecipes #feedingafamilyonabudget #fatlossrecipes #weightlossrecipe #nodiet #cleaneating #healthyeating #onlinetrainer #personaltrainerstrathalbyn #realfood #familyfriendly #budgetfriendly #timefriendly #waistlinefriendly #gymit


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Shout out to all the girls with thick thighs 💜ing the way my legs are looking lately Muscle definition is coming out and fat is disappearing 💪💪 so excited to see what happens in next few weeks #thickthighs #quads #stronglegs #strongnotskinny #workout #instafit #fatloss #instafitness #chicksthatlift #personaltrainerstrathalbyn #onlinecoach #getfitstayfit


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Another day another yum meal I eat to perform well I eat to feel good I eat to look good I treat my body with respect, I dont abuse it, i dont deny it. And in return it gets me through anything I choose to attempt #food #eatforhealth #enjoyfood #nodiet #performance #fitmum #healthymum #healthylifestyle #cleaneating #greentea #salmon #onlinecoach #weightloss #fatloss #personaltrainerstrathalbyn #gymit


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EEEKKK Exciting!!! We officially started our Kokoda training yesterday A hike up Mt lofty with the 18kg packs How beautiful is lofty when everything is so green and damp #kokoda #mtlofty #hiking #adelaide #trekking #personaltrainerstrathalbyn #fitfam #strong #fitness #bucketlist #gymit #onlinecoach


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Last weight session for the week Dont think I've ever had an arms day in my programs the entire time ive been lifting Do cheers to arms day and the veins starting to pop on my biceps 💪💪 #bicepcurls #triceps #armworkout #armsday #personaltrainerstrathalbyn #gymit #onlinetrainer #onlinecoach #chicksthatlift #weightsession #fitmum #strongmum #fatloss


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Making the most of the long weekend and time off from our normal training routine Slow and steady run through Belair National Park Saturday morning before an afternoon bbq with family #trailrun #running #runningpartner #garmin #belairnationalpark #fitcouple #husbandandwife #couplesthattraintogether #healthylifestyle #fitmum #activelife #personaltrainerstrathalbyn #gymit #onlinecoach #liveyourbestlife


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Life doesnt always have to be hard focused training Take the time to do lower impact stuff Slow 5km kayak this morning #howstheserenity #justbecause #kayak #lowimpact #restandrecover #activelife #healthylifestyle #husbandandwife #finniss #sundayfun #personaltrainerstrathalbyn #gymit #onlinecoach


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Trust the process and it will happen 2 x weights 1-2 x 20 min cardios Regularly getting out for fresh air and moving Plus eating a huge amount of food - no calorie cutting Step by step, bit by bit Amanda Jayne Stroh has built a healthy sustainable lifestyle She still enjoys hotdogs and pizza & she can have a drink with no guilt because shes learnt how to eat and train in a way that Is sustainable and enjoyable Mandi worked in the studio with me and is now a completely online client Want results like Mandi? Shoot a message through and we can organize a time to chat. Look forward to hearing from you 😊 #weightloss #fatloss #fitmum #strongmum #healthylifestyle #onlinecoach #personaltrainerstrathalbyn #transformation #weightlossjourney #gymit #nutritioncoach #exercise #healthyeating


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Get creative with your food This is lunch today I felt like something different but wasnt sure what I wanted so I just put stuff together Oven Roasted eggplant steaks with salt and chilli And panfries Sizzle steak I quickly tossed in garlic and soy sauce Onion sliced Diced mushroom Spinach Grated zucchini and beetroot Then topped with 1 egg fresh capsicum and tomato and a little cheese It's got all the good stuff It tastes amazing It's cheap And it took 30mins Eating well doesnt have to be boring or restrictive Forget boring salads and learn how to enjoy heaps of food and still lose weight #nodiet #enjoyfood #eatclean #healthylifestyle #healthymum #onlinecoach #weightlosscoach #onlinepersonaltrainer #gymit #personaltrainerstrathalbyn


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3 weeks ago I set a goal to flip the new tyre at the studio; affectionately named "big mumma" Big mumma weighs 240kg In total Ticked that goal of yesterday 💪 Flipped her twice Work hard, stay focused and every goal is achievable #strong #tyreflip #chicksthatlift #fitmumma #personaltrainerstrathalbyn #gymit #strongmum #strongwomen


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I mean if you're face doesnt look like this- is it even heavy enough??? Legs day fckd me today #legsday #barbellsquat #squat #squatface #gymface #doms #weights #fatloss #personaltrainerstrathalbyn #gymitstrathalbyn #gymit #fitmum #metime #workingonme #strongmum #fitfamily #leadbyexample


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And then we finish with core work #core #coreexercise #trx #training #gymit #personaltrainerstrathalbyn


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Everyday is an opportunity to improve Face each day with intent and purpose Only then will you grow #dumbells #workout #fitmum #gettingitdone #workingonme #betterthanyesterday #fitness #fatloss #weighloss #strongmum #healthymum #personaltrainerstrathalbyn #gymit


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I dont believe there is any point in just being strong All show and no go as I heard it put once I love that my body can do anything I want it too And I'll continue to train my body and my mind in all planes of fitness and strength Just as I do my clients #functionalfitness #moveyourbody #fitmum #strongmum #run #slowandsteady #running #strava #personaltrainerstrathalbyn #gymit #healthy #active #happy #weightloss


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When you see something cool on facebook and decide to give it a go #coreexercise #rowing #fun #mixingitup #weightstraining #fatloss #fit #strong #chicksthatlift #gymit #personaltrainerstrathalbyn #shitsandgiggles


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Lofty climb with the weight vests Sunday morning fun with awesome people #lofty #weightvest #kokodatraining #couplesthattraintogether #sundayworkout #gymit #personaltrainerstrathalbyn


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When you empty the rack of all your bigger weights 2 sets- 10 & 8 reps Squats 83.5kg Stiffleg deadlifts 75kg Deadlift 90kg All 3 above body weight with more left in the tank. It's been a while since I've lifted heavy and I've missed it so much 😍 #legsday #squats #stifflegdeadlift #rdl #deadlift #chicksthatlift #strongmum #fitmum #fatloss #bodyshaper #gymit #personaltrainerstrathalbyn


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Early start with a long drive ahead Lots of caffein required..... and of course food #earlybird #coffeeislife #punchfit #kickboxingcourse #victoriabound #personaltrainerstrathalbyn #gymit


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Training shoulders have to be one of my fav things Couldn't get that last rep up #shoulderworkout #shoulderpress #girlsthatlift #weightsession #fatloss #gymit #personaltrainerstrathalbyn #onlinecoach


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My 2 most successful sets today Successful because I failed on my last rep If you get every single rep every single time then you'll never really know your limits #lift #strong #fitness #weights #chest #shoulders #lastrep #gymit #personaltrainerstrathalbyn #onlinecoach


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Fck the Bulk!! It is possible to gain muscle without putting on fat. Shaun did just that - 5kg of muscle gained in under 6mths Just under 6mths ago, Shaun joined the online coaching program. He trains inhouse with me for the cardio side of things and then under my guidance with his food and weight training at home. In this time he has never focused on perfection, he's focused on better food choices and smart training. Performing 3 weights sessions a week and 1-2 cardio sessions along with his Karate Training, Shaun has enjoyed a beer here and there, but has consistently focused on training hard and improving his nutrition... And you can see the difference. 5kg of muscle gained in just under 6 mths. It is possible to gain muscle without gaining fat. No matter what your goals are, if you want to have a chat and see if I can help - shoot me a message and lets chat. The online coaching program means it doesn't matter where you are, we can work together #muscle #gains #weights #fit #strong #personaltrainerstrathalbyn #onlinecoach #gymit #nutrition #nodiet #nobulk


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🌟 🌟 Almost 30kg gone and 6 dress sizes down 🌟 🌟 This mumma dedicated some time to herself and has not looked back. In 2016 Mandi had her first son Walter and she put everything into being the best mum she could. 👨‍👩‍👦 In January 2017 after a family holiday along the Great Ocean Road, Mandi was looking at the photo on the left and realised she didn’t like what she was looking at. She hadn’t felt comfortable in herself for a long time and the photo showed her why. This was Mandi’s snap point. She had been so busy focusing on being the best mum she could, that she had completely forgotten about herself. So she joined the Kids Welcome Group Fitness Classes. She was nervous at first; ❓ What if she wasn’t fit enough? ❓ What if she was bigger than everyone else? The thought made her anxious, but she knew she had to do it. It didn’t take long for her to realise she wasn’t alone, and that she had support at the Studio. So she kept going. She became fitter and began to lose weight. She started to feel good about herself. Over the past 18 months Mandi has continuously worked on her food through her habits, and performed 2 x weights sessions a week with 1-2 cardio sessions a week; in total she exercised for no more than 3hrs a week ; and she has been able to bring Walter to all of them sessions. The saying goes, “you can’t pour from an empty cup” Mandi’s cup is well and truly full now. She made time for herself and she feels amazing for it and as a result her family have a happier, healthier & more energetic mum In the past 18months Mandi has gone from 107kg to 84kg and has lost 6 dress sizes. Early next year she is moving away (insert tears here) but she will still be working with me through my Online Coaching Program and I can’t wait to see what more she can achieve. Honestly super proud of this beautiful mumma; it’s been so amazing to help her achieve her goals of happy, strong and healthy for her and her family ❤️💜❤️💜


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Fav post workout meal Spelt oats Cookies and cream dymatize protein Flaxmeal Strawberries Blueberries Shredded coconut Delicious #postworkoutmeal #oats #spelt #flavour #berrylove #cleaneating #healthyeating #fuelyourbody #gymit #personaltrainerstrathalbyn #dymatize


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Congratulations to Hannah Arnold for all her efforts organizing A Day Out of The Blue event Normalising anxiety and depression before parenthood and throughout early parenthood - this event was perfect. I am very grateful to be given the opportunity to share my passion around food and exercise and the benefits it has on mental health. A healthy body is important but it all starts with a healthy mind and I hope those who came to my session gained some insight from it ❤ #depression #pnd #postnataldepression #anxiety #yourenotalone #healthymind #personaltrainerstrathalbyn #gymit


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