Festive Challenge Winner

And the winner is.... Liz Y

Congratulations to everyone that participated. All made some change to your body, mostly in a positive way. It was a close call but based on the changes and photos, Liz made the most positive changes in that period even illness didn't get in her way!

I'll be in contact with you in regards to your sessions!

Stay tuned for more competitions!

A short but great read: Toot your own horn once in a while

Train Hard, Eat Well, Rest Up

Stretches and New Members

Hi Team,

Welcome on board, Jeff, Frances, Agata, Michelle and Melissa! Hope you enjoy the training and utilize the service as much as the rest of the crew! We also have some new members to welcome to the Hopscotch Team, Renee, who currently plays basketball with me and also Melissa who I play AFL football with. Welcome ladies to the team, hope you are enjoying the training and getting the results you're after!

Group Sessions

These are going well, there are currently a session on Thursdays 7:30 - 8am and a session on Friday 7:30-8am. Would love to see more of you trying these out. The girls that have been training are loving these. The sessions will run depending on numbers so please let me know if you are attending. I will confirm if the sessions go ahead or are cancelled.

Festive Challenge

Winner/s will be announced early next week. The results have been pretty good. Keep up the great work!

Hope you all got something out of the Portion Size Blog last time and trying to apply that to your current eating habits! Remember, if you need help with these, don't be afraid to ask for help! That's what I'm here for.

Stretches

Whether you're training more or just working heaps, many of you come to me with issues around the shoulders, neck and 'arms' (tightness in the chest) mainly due to stress and the way you sit all day. There's also that issue with tight ITB as well as weak glutes!

So from the request of many, I have found to pretty decent Stretch sites which I think you should all check out. Print them out and stick them to your desk so if you ever need a stretch for any reason at any time, you can do them!

http://www.sportsinjuryclinic.net/rehabilitation-exercises/stretching-exercises

or

http://www.mydr.com.au/sports-fitness/stretching-an-illustrated-guide

If you have any issues understanding them, please let me know and I'll help you out. Keep watching this space as I'll be getting stretches and foam rolling techniques up on the site.

Amazing body changes

I have to say, there have been some extraordinary lifestyle changes in particular with a two of my clients, Andrew M and Renee. They have really tried to overhaul their lifestyles to get themselves to a healthier them. And well done as your hard work hasn't gone unnoticed!

That's all folks, have a wonderful weekend! Keep up the great work.

Train Hard, Eat Well, Rest Up 

Febfast & Portion Size

Hi Team,

Welcome on board, Beth & Rob! Two-on-one training is a great way to reduce cost but to still get that extra push you don't get from yourselves and to have that guidance.

FebFast is here.... so far a handful of people have decided on what they will be giving up for the month. Remember, try and give up something you know that isn't that great for your body, whether it is alcohol, chocolate, sugar etc. Have a look at www.febfast.org.au to get information on the background and why we are doing it. It would be good if we can raise just a little bit of money towards the great cause! 

Festive Challenge - We are nearly there, the challengers are now weighing in to see how they went over the festive season and to see if they have made those changes they wished. Remember, there's no point looking back and wishing you had done more. 

Carpe Diem - Seize the day

Portion Size

 I had an interesting conversation with a client yesterday, she mentioned how changing her portion size made such a change to her diet and her body. She spent a few days measuring/weighing her food to get an understanding on what is meant but a serving and by doing so she was able to make a real change to her food/diet.

Things to think about:

1. Learn to read food/packaging Labels

2. Spend some time to measuring/weighing your meat/food. As much as I don't want you to be anal about the exact food size, by doing that for a few days, you'll be able to look at a piece of meat and realise how big it is and whether it's the right size for you. Most of you will be surprised that you're eating more than one serving at one sitting which is another reason the weight is so much harder to loose. Remember even if it is a salad, you still need to think about the portion size!

3. Use smaller plates

4. Don't pile the food up like a mountain

Remember, if you need help with your eating, don't hesitate to ask for help!

Group Sessions

Been a few weeks since we first started these sessions and so far they have been well received and all those that have been dedicated to these have really enjoyed the sessions. It's a great way to save some money but still work hard if you can't afford one-on-one or two-on-one training. % awesome ladies smashed it out for an hour today, well done team! Keep an eye out on this growing space!

That's all folks, have a wonderful weekend!

Train Hard, Eat Well, Rest Up