One Strong PT

One Strong PT A personalised training service for individuals or small groups interested in strength training, suitable for beginners or those wanting focus or progress.

At One Strong PT we aim to build your strength, build your confidence and change your life forever. Join us to for sustainable, long term changes that go beyond the physical.

It’s not always about how you look, although that is often why we get started in fitness. I love getting feedback like t...
21/08/2018

It’s not always about how you look, although that is often why we get started in fitness.

I love getting feedback like this, measurable progress is great progress.

Awesome work for being consistent and putting in the work 🙌🏼

It’s been a big couple of weeks here at One Strong PT.My cousin came to visit from Melbourne 💃Family trip to Broome ☺️Ca...
17/08/2018

It’s been a big couple of weeks here at One Strong PT.

My cousin came to visit from Melbourne 💃

Family trip to Broome ☺️

Catching up with clients this week and my In - Laws are visiting this weekend. 🙌🏼

My husband’s work sprang a last minute night shift stretch on us which threw off our usual tag team parenting routine.

Thank goodness for some amazing women around me (who are also my clients) who I could call on for help.

Without them I wouldn’t have been able to work this week as a lot of my sessions are in the evenings.

So here’s to having a bunch of legends around you and building connections that go beyond trainer/client 👊🏼

Yass 🙌 I’m not an advocate for strength training for women (and men) without cause. Being able to focus on what your bod...
28/07/2018

Yass 🙌 I’m not an advocate for strength training for women (and men) without cause.

Being able to focus on what your body DOES instead of what it LOOKS LIKE has completely changed my thoughts.

I used to judge others about their appearance because I was insecure about mine. Once I became more compassionate towards others AND myself, these judgements stopped.

Get into exercise and movement because of how it makes you feel and let what it does to your looks become secondary 👌❤️

with
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We love this bad ass comic from !

You too can look like with this workout was treated to today. -Step 1: get on assault bike.Step 2: Enjoy that breeze ...
26/07/2018

You too can look like with this workout was treated to today.
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Step 1: get on assault bike.

Step 2: Enjoy that breeze as you regret all your life decisions.
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Love working with this girl, has the best attitude and never gives up

This week’s Workout Wednesday is here!! Grab 1 kettlebell or a couple! You’ll work your way down the list of exercises a...
18/07/2018

This week’s Workout Wednesday is here!!

Grab 1 kettlebell or a couple!

You’ll work your way down the list of exercises and rest for 30 secs at the end.

Repeat for 4 Rounds or make it an AMRAP in 15 mins.

Push yourself to have the least amount of rest as you can. Up the weight on the movements where you can. And most importantly, enjoy!!

Friday Fit Tip:H A V E P A T I E N C E You are putting in the work, you're eating on track 90% of the time. You're get...
12/07/2018

Friday Fit Tip:

H A V E P A T I E N C E

You are putting in the work, you're eating on track 90% of the time. You're getting quality sleep, hydrating daily and exercising often.

Trust that your results will happen, because if you are consistent over the long term then THEY WILL.

It is very easy to rush through steps because we want that progress RIGHT NOW! but all beautiful things take time to develop, and you are no exception.

I am guilty of this in my own training, I might push for bigger numbers than I should with my weights because I want to be further along than I am. But my body quickly reminds me of where I need to be rather than where I WANT to be.

So stop, breathe, and follow your plan. The results will come 💪

This week's WORKOUT WEDNESDAY is the BABS workout 🤣Brought to you by my client Lorna who requested a b***y and abs sessi...
10/07/2018

This week's WORKOUT WEDNESDAY is the BABS workout 🤣

Brought to you by my client Lorna who requested a b***y and abs session this week, therefore the BABS workout was born.

Equipment needed:
Kettlebell
Dumbbells

10 Dumbbell rack Pulse squats
20 Sumo Deadlifts (with Kettlebell)
10 Dumbbell rack stationary lunges (each leg)
20 Kettlebell Swings
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Complete the above sequence with NO REST between exercise. 30 second rest at the end. REPEAT X 4

THEN...

20 Plank with leg lifts (each side)
10 Double crunches
50 Alternating heel taps
20 20 Plank with leg lifts (each side)
10 Full sit ups
50 Bicycle crunches

Complete the above sequence with NO REST between exercise. 30 second rest at the end. REPEAT X 3

🎶Monday monday, so good to me🎶💁‍♀️ Hands up if you sang that in your head (I did).Let's take your big ass goal and break...
08/07/2018

🎶Monday monday, so good to me🎶

💁‍♀️ Hands up if you sang that in your head (I did).

Let's take your big ass goal and break it down into achievable chunks! (mmm, sounds delicious 🤭)

Thinking of your end result as a whole can be overwhelming, whether it's losing 20 kg, gaining weight or getting that first pull up, bodyweight weighted squat or handstand. Work back from the end point, start with the first 5 kg or increasing your weights every week to build strength.

So, start the week with the smallest chunk in mind and follow through with the steps it will take THIS WEEK to get to that small chunk. Before you know it, all those chunks will set you up for success in achieving your big ass goal!

Need a hand with goal setting? Drop me a PM, I'm happy to help!

👩‍🎤👩‍🎤 HEADS UP!As majority of you know, my family and I are leaving town in October. That gives me 14 weeks until I do ...
01/07/2018

👩‍🎤👩‍🎤 HEADS UP!

As majority of you know, my family and I are leaving town in October. That gives me 14 weeks until I do my last session.

If you've been thinking of training with me you only have a limited time. I will not be taking on more clients from the 12th of August, this ensures that if you have started with me that you'll still get fantastic results as we'll have enough time. Hit me up via messenger to discuss your training needs.

However, if you're goal is performance based and you need a few tweaks to your technique or want to go over a few things we can do that. 👍

Don't forget to secure your session times with me at least 4 days in advance as my availability fills up quickly.

Thank you and let's bring on a great week 💪

29/06/2018

Week in Review:

Actually it's more like 2 weeks in review as I've barely had time to scratch myself lately!

I love being apart of my client's world in the small way that I am, and they are doing great things!

Megan is now over half way to her major goal of 20kg weight loss with a total loss of 11.2kgs in 9 months! One of the most important things is that Megan FEELS better and is more energetic than before.

I have Raeleen who has been with me consistently for a few months & in her last two sessions she has improved her strength. Unable to complete a set of shoulder presses without putting down the dumbbells, today she smashed out 3 sets! Her mindset has become more positive where she believes in herself and her body and no longer asks to shorten the session or skip certain things (like I would anyway :P)

My boy Chaye who started out with one session a week has now moved up to 3 per week! Skyrocketing his strength and shrinking his waist little by little. Consistent effort yields the best results and saying no to brownies also helps 🤣

That's just a small sample of my clientele of whom I am very proud!!

I just wanted to thank everyone who comments, shares or likes my posts as that is my 'advertising'- all my clients come through here or from word of mouth. So to all of you who have recommended me - THANK YOU.

This month I have completed 71 PT sessions, last month was 69 and the month before was 58. I need to pinch myself that I am doing what I've always wanted. It's not a lot compared to some full time PT's but with a young family its enough for me!

Have a wonderful weekend one and all and I'll see my clients next week 💪👊

Grab a bar and let’s do this weeks .-Choose a moderate weight that you can use for ALL movements without putting it dow...
27/06/2018

Grab a bar and let’s do this weeks .
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Choose a moderate weight that you can use for ALL movements without putting it down. -
You can also use a Kettlebell in the goblet position for squats and lunges 👌
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Use what you have and do what you can, just get moving 💃
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You’re gonna do 3 Rounds if you’re starting out and 5 Rounds if you’re able.
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Blackwood, SA

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