My Birth Story

I hope that by sharing my birth story, others can read it and gain some insight from the experience of another mum. My story may help others gain confidence, or learn of some of the scenarios they also may face. While I was pregnant, I was obsessed with hearing as many birth stories from other women as possible. It helped me learn about the birthing process, what to expect at the birth centre and hospital, and to realise just how…

Stretching to Reduce Stress

I could sit here and bore you with some of the science and physiology of stretching, however, I find first hand experience much more interesting. This post focuses on the ability to relax and reduce stress within our bodies through a simple stretch routine. With how busy everyone seems to be these days, and the added stress that the Covid-19 pandemic has created, it seems that no one has the time or energy to give back to their bodies. Everyone…

A Simple Guide to Losing Weight: Part 2

As a follow up to my previous post, A Simple Guide to Losing Weight (read it here), I wanted to shed some light on my perspective. What I see and hear as a trainer, an online platform, and as "that" person people talk to at parties. Yay, nothing like being cornered in room by a bunch of people you've just met and talking "weight loss". Yay indeed. Me, and every trainer in the world In terms of “weight loss”, and…

A Simple Guide to Losing Weight

Shedding some light on the most asked question in the fitness industry (argh!) No matter how hard we try to escape it, people seem to always want to lose weight.  As a trainer, I deal with this question on a weekly basis.  While I am able to give my advice, I always hesitate to spend too much time on the topic. And when I do, I do so with caution.  And even though I loathe the subject myself, I feel…

Top 3 Benefits of Training From Home

While many of us have been forced to train from home, a lot of us have seen the added benefits and will continue adding home workouts to their weekly routines.  At first, it was a shock.  But after nearly a year, I think the proof is in the pudding!  Being able to add a few sessions a week from your home has helped so many people’s fitness thrive, not to mention how much our furry friends love to join in! …

how to choose the right online training platform for you

What to consider when choosing an online trainer There are so many online training options available at the moment, and choosing the right trainer and platform can be confusing and daunting.  Considering that exercise will have a great impact on the way you feel and the way your body performs, you want to make sure you are choosing the right person for you.   Is balanced posture online the right choice for you? With over 18 years experience with clients…

Are you drinking enough water? Here are my top tips

Our water intake is one of the most crucial components for our health and wellbeing, and it is also one of the most overlooked. As an Exercise Physiologist, I see the signs and symptoms of dehydration with myself and my clients all the time: fatigue, headaches, decreased energy in the afternoons, increased muscle soreness, delayed healing to injury, crankiness, disrupted sleep patterns, and many more! How much is enough? We all know the general rule of thumb for water intake…

Iso-Fit: A Workout for when you can’t go out

Stuck in Isolation?  Try this circuit to help keep you moving while you're stuck inside. All you need is some floor space and a chair.  These exercises are programmed to help your Netflix marathon body, including components of mobility, posture, core, and cardio.   You can try both circuits for one longer workout, or do them on alternate days for shorter sessions. Watch the video for exercise demos, plus the text version below. And remember to tag us during your…

Healthy Shoulders are Happy Shoulders

We are often complaining of shoulder pain, sore necks, and poor posture. With increased time at our desks and sitting through online video meetings, it is quite possible that we are moving less and sitting A LOT more with COVID-19 restrictions keeping us home. Try this little routine to help move your body, improve your posture, and prevent future pain symptoms in the neck, back and shoulders. Healthy shoulders are happy shoulders. Complete every exercise for 30 seconds each. Roller…

At Home Workout for Posture & Fitness

Try these exercises in a circuit, for 4 rounds.   This workout will focus on:- Full body movement- Opening up the shoulders and upper back- Improving your workstation posture- Using your core muscles to support your daily demands Circuit:Bum Tap Squats x 60 secondsWall Angels x 10Incline Push Up x 10Split Squat with Rotation x 10/10Quadruped Opposition x 10 each sideRepeat circuit 4 times. Have any questions about technique? Leave it in the comments below. Bum Tap Squats x 60 sec …

Are you still recovering from the silly season?

Now that we have entered February, ... are you recovered from the silly season of Christmas and New Years?  I certainly am!  And that's because I didn't need to recover as I wasn't recovering from anything.  Yes, I had time off.  Yes, I was a bit overindulgent.  Yes, I had a few hangovers.  No, I didn't train while I was taking time off.  And yes, I survived.  I didn't gain weight, I didn't lose weight, and I didn't think about my diet…

Why are we so ashamed of our bodies?

A few months ago I sent out an email to my subscribers asking them what topics they wanted to learn more about. I gave them a variety of options, such as sports conditioning, injury prevention, things they can do at home, fat loss, healthy lifestyle tips ... but 85% of the replies were "I want to lose weight" or "I want to get rid of my belly". Insert HUGE eye roll here. Why are we so conditioned to put so…

Focus on what you CAN do

It's time we change our mindset. Rather than thinking of all the things you CAN'T do, focus on the things you CAN do. I see this all the time in the gym.  I get a new client in for a consultation and they list through all the things they can't do.  All the things they've been told repeatedly for the past few weeks, months, and sometimes years that they can't do, they shouldn't do, and they will never be able…

Why torn glutes are uncommon

oh man, i tore my butt muscle (?) You rarely hear of someone who pulled their glute in training, or is "out with a glute strain".  But you DO hear of the common hamstring injury, "blowing a hammie", or "blowing a disc" in the lower back.   But, if you think about it, what's the common denominator?  What separates your lower back from your hamstrings ?  Your glutes of course!  The glutes have become the centre of attention here in the gym scene and…

Goal Setting or Wishful Thinking?

goal setting or wishful thinking ? January can be a time where everyone is setting good intentions for the year ahead, making promises they know they won't keep, and setting standards for themselves that are downright ridiculous.  Lose 10kg, stop smoking, drink less alcohol... Does this sound familiar? While these aren't MY goals, I hear these outrageous phrases every time I turn on the TV, radio, social media, or just listen to people passing by. If you think back over…

Healthy Lifestyle Collaboration

keeping a healthy lifestyle can be challenging...  That's why this post is for you! I've collaborated with 9 other health and fitness enthusiasts to bring together a world of ideas on how you can stay fit and healthy, even through challenging times.   You can read back to my  previous post Top 3 Ways to De-Stress, and then read below for more ideas on a healthy diet and active living. Top Tips to have more energy   How to stay motivated…

Top 3 Ways to De-stress

Top 3 Ways to De-Stress: Physically & Mentally Following up from a previous post, Less is more part 2, we wanted to share with you our top 3 ways to help de-stress, relax, and refocus during hectic times in your world. Let's get straight into it.  I can get very overwhelmed, anxious, irritable, and emotional when I feel like I have too much to do and not enough time.   We all deal with stress differently, so by sharing what works for…

Creating Balance: Part 1

what does balance mean to you? I've been thinking a lot about "balance" and what it means to people these days, particularly my clients and all of you.  I've seen a lot of people get sick and run down because their lives have gotten so hectic they have forgotten to make sure they are taking care of themselves.  They've been going full steam ahead, with work, the gym, the kids, jam-packed weekends, weddings to attend, social events, work deadlines, and just TOO MANY THINGS!…

Less Is More: Part 2

One of my favourite things to repeat in the gym is: "you're only as strong as your weakest link"  This is so important to remember when you are pushing yourself to lift more weight, run faster, or add an extra training day into your routine.  Is adding more weight really going to make you stronger ? Is running faster really better for you ? (PS - if you've missed our intro post Less is More: Part 1, you can read it…

Is Open Plan Living Making Us Fat ?

I can't help but snack and nibble whenever I work from my makeshift kitchen table office or when I'm relaxing on the couch.  It takes a lot of self control for me NOT to keep grabbing some nuts, fruit, or anything else I can snack on.  It would be so much easier if the kitchen was far away, or at least out of sight.  Then it dawned on me.  Is Open Plan Living Making Us Fat ? Having an "open concept"…