Real Physical Fitness

21/05/2023

20/01/2021

Interested in PT?

To celebrate the New Year, I am currently offering a special on 30min 1 on 1 PT during this month, January 2021!

✅It includes:
8 x 30min 1 on 1 PT with me for $308

✅Offer is valid for new clients wanting to:
👍Improve their lifting technique
👍Get started on their fitness goals with guidance
👍Learn what they are capable of
👍Be kept accountable and track progress

Offer will be ending in less than 2 weeks so contact me if interested on, 0434 939 207

02/01/2021

🥳 New Year 🥳January Special
8x30min 1:1 PT sessions for $308

01/12/2020

✴️🥳Health Tips for Christmas & New Years✴️🤩

Coming into December and January means parties, food, socialising, more food, and some presents and more food😟

⁉️⁉️So how do we keep on track with our goals for health or weight loss or maintaining our weight during this time.

✅Keep your activity up:
🏄🏿‍♀️🚵🏼‍♂️🚣🏽‍♂️🏌🏻🤸🏻🏋🏻‍♀️🏏🏈⛹🏻‍♀️🏀🏓🪁🛹🧗🏼🛴🚲
Exercise often, be active with the family, keep up some gym workouts, walk, jog, run, cycle, swim, hike, play a family game of soccer or cricket, go to the beach. So many ways to stay active.

✅ Choose your meals and foods wisely:
🍓🥦🥑🍳🥙🥗🍅🥬🥝🍑🫒🍍🫐🫑🍠
Make smart decisions, choose the option which is going to serve your goals. That might mean having a smaller protein rich brekkie knowing you may be having a huge lunch or dinner. It may mean choosing the salad at your Christmas work lunch over the deep fried fish and chips. This doesn’t have to be for every meal but knowing you may have a few events on it may need to be considered.

✅ Take time to relax:
🧘🏾‍♂️🏊🏻‍♂️👨🏼‍🎨💆🏻‍♀️💃🏻🎨🎧🎻🎷🎮🧩⛰🏞🛁
Relaxing, breathing deeply and recharging is very beneficial for mental and physical health. So if you have time off work set some time aside to do something that you find relaxing, get more sleep, be with nature, read, paint, chill.
Being active and eating to support your goals doesn’t have to be stressful. So chose foods and activities that you enjoy so it isn’t a chore or something to be viewed negatively.

02/10/2020

Be grateful for your experiences and what you have. This Tuesday morning sunrise, made me feel blessed to experience this moment in time! 🌄

02/10/2020

🥗🥑🥕Healthy Portions🍗🥩🍳

✴️Tip 1- Portion your plate, include lots of veggies and salads (refer to the link below to find out how many servings a day for each food group you may require)

https://www.eatforhealth.gov.au/webform/daily-energy-requirements-calculator

✴️Tip 2- Reduce convenience/discretionary foods

✅Checkout the below government websites for further general health and nutrition information.

https://www.eatforhealth.gov.au/

https://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating

✴️Always remember that fat loss is hard and takes time, commitment and consistency with training and nutrition.
✅Hard work creates results!

❌Eliminating foods (unless allergic) or FAD diets are not the answer for fat loss and long term health.

🤓 Keep your eyes open for more tips and information to help your health and fitness journey.

01/09/2020

🥚🍳🥩🍗Quality Protein🍖🥓🧀

✅Quality Protein means it is a complete protein source, which contains all 9 essential amino acids.
✅ Generally means it is sourced from an animal:
Eggs and egg whites
Fish
Leaner meats such as:
Chicken breast
Kangaroo
Turkey
Lean beef
Lean pork
Whey protein

✅ Vegetarian options require you to consume a higher portion of food to get enough protein.
Sources include:
Beans/legumes
Wholegrain products
Nuts and seeds
Dairy products - yogurt,cheese
Eggs
Tofu
Vegan Protein powder
Whey protein

✴️Aim to get 3-5serves of Protein a day, ideally before and after your workout and evenly spaced throughout the day.
Have a look at these government websites for further info.

https://www.eatforhealth.gov.au/food-essentials/how-much-do-we-need-each-day/serve-sizes

https://www.eatforhealth.gov.au/

https://www.eatforhealth.gov.au/eat-health-calculators

04/08/2020

🌱☀️Coming into spring generally we seek lighter, cooler meals.

✅This recipe is great for a family meal with a roast chicken or
✅ Work lunch with a tin of tuna or some boiled eggs.
✅ Tasty and nutrient dense, with fibre and texture.

Avocado on everything.

22/07/2020

So here is an awesome, easy and quick recipe.
✅High protein
✅Low carb
✅Versatile

✴️You can use any mince you like, but this recipe is especially good for lean mince varieties.
✴️The zucchini keeps the patties moist.

🥒Great way to sneak in some extra veg into your family meal.
❄️Freezable, so can be used for meal prep during the week.

Great with a side of veggies or salad
Great for burgers or wraps
Make them into balls and add them to pasta/sauce.

Juicy and flavorful Turkey Burgers with 5 simple ingredients. Sumptuously moist, smack-your-lips and the best turkey burger recipe on the web!

16/07/2020

🥇Being physically and mentally healthy inside should be your number one goal!!

‼️Don’t let your external body image goals get in the way of that.

✅Eat nutritious foods
✅Exercise regularly - walk, run, gym, yoga
✅Allocate time for you - breathe, meditate, get your hair done...
✅Work on your self talk- be positive to yourself
✅Work on your sleep quality.
✅ Do it for you!

09/07/2020

🥚🍳🥚🍳Another Egg Recipe! 🍳🥚🍳🥚

I saw this vegetarian recipe online, posted by the Nutrition Twins.

✴️Trying to get enough protein in your diet can be hard as a vegetarian.
✴️Eggs can get old if you’re eating them everyday.
✅But changing up how you eat them can make all the difference.

It is a basic vegetarian recipe which has heaps of flavour and nutritional benefits.

👍High in protein
👍High in quality fats
👍Turmeric contains curcumin which is anti-inflammatory
👍 Quality vitamins and minerals in the lemon, herbs, eggs and salads.
👍High in flavour

✴️This recipe serves 3 people.
✅You can switch out the radishes for cucumber
✅Add some extra volume with lettuce or baby spinach.

Ingredients
• 8 hardboiled eggs (4 with the yolks removed)
• 1 medium avocado
• 5 tablespoons Greek low-fat yogurt
• 2 teaspoons lemon juice
• 2 tablespoons cilantro, chopped
• 3 (85g) radishes, chopped
• ½ teaspoon turmeric

👍Great for lunches or side salad.
👍Can add tinned tuna or chicken to increase protein more If you aren’t vegetarian.
Put it in a wrap for a higher calorie meal with more carbohydrates.

https://nutritiontwins.com/easy-turmeric-avocado-egg-salad/

By now you probably know that we’re girls who have countless love affairs with far too many foods to count (some may say some of our favorite foods are a bit, well, strange, but we

24/06/2020

🥰☺️✅ BE PROUD of yourself along the journey, not just when you reach your goal.

❌Most of us see the goal in the distance, so far away!
❌We measure the time and effort and energy that is between it, and where we are now.
❌We think about how long we still have to go and all the things that need to happen to get there.
❌The process can be seen negatively.

✴️But to reach our goals
✅ We have to overcome small hurdles along the way
✅ We have to learn
✅ We have to grow
✅ We have to adapt
✅ We have to fall
✅ We have to get back up
✅ We have to achieve the small wins a long the way to get to our final big goal.
✅ Without the journey and the small wins there is no big win.

✴️ Mindset is everything. Think of all the situations you have overcome already in your life. You can’t be where you are today without that, positive or negative.
✅ Be proud of who you are now, what you have overcome and what you have achieved and what you are doing now, to actively improve yourself, body, mind, family, health, relationships, work.
✅✴️✅ Everything, every step forward counts. Learn, grow, improve and most all be proud of it all!☺️