http://www.cyankoayfitness.com/

Cyan Koay Fitness, Bondi Beach (2026)

04/06/2024

It’s so easy to pick our bodies apart and get hung up on ‘imperfections’ and feeling like we fall short if we don’t have our ‘dream body’.

It’s so easy to forgot about the things that mean the most to us: for most people it’s our health and our bodies ability to DO THINGS.

A mindset shift in why and how we exercise can have a big impact on whether or not we enjoy exericise, our consistency with exercise, as well as our mental health.

So rather than seeing exercise mainly as a way to change how our bodies look, try to see exercise as a way we support our bodies to continue to do (or imprrove at) the amazing things it’s capable of for years to come!

One way you can train your brain to do this more is to list some things you’re grateful for about your body each day (whether writing down, saying out load or just thinking about it)!

Here are some things I’m grateful to my body for:
💫 it’s ability to heal from injuries and illnesses and bounce back
💫 take me on long walks and runs, and get to see beautiful scenery
💫 being able to taste and appreciate yummy foods!
💫 being strong enough to take a battering in the sea and still enjoy being out there

Stay strong and kind ❤️

22/01/2024

Eat your carbs to live your best life ✌

No food group is inherently bad for you – and in fact, carbs are very important to fuel our activity, to support recovery and to ENJOY our food. 🥰

Please don’t feel like you need to cut out carbs from your diet (unless you have been advised by a doctor or dietician).

21/07/2023

Yesterday was mine and ‘s 1 year PT anniversary! 🥳

It’s been such a pleasure to train Frankie twice a week and watch her push herself each session!

Thank you so much for your kind words and support – I can’t wait to see you get stronger and stronger! 💪🏼

16/06/2023

I try to stay active and keep some form of exercise when I’m on holiday. The benefits I find are that it:
👉🏼 Energises me
👉🏼 Makes me feel more mobile and free in my body
👉🏼 Makes me more relaxed for the rest of the day
👉🏼 Puts me in a great mood
👉🏼 Makes it easier for me to get back in my fitness routine when I’m back home

However, it’s harder to stick to a routine when you’re away from home so here are my top tips:
⭐️ Plan fun active activities
⭐️ Workout with your friends/ family/ partner
⭐️ Book accommodation with or near a gym
⭐️ Try to exercise in the morning
⭐️ Pack a resistance band
⭐️ Be flexible

Do you have any other tips for staying active on holiday?

Stay strong and kind ❤️

13/01/2023

Have you worked on your flexibility this week? 👇🏼

🤸🏻‍♀️Flexibility refers to the available ‘range of motion’ of a joint or group of joints. The better your flexiblity, the more range of motion you’ll have!

Stretching is a great tool to improve your flexibility, which in turn can improve performance and reduce your risk of injury. Hooooowever – stretching on its own only improves flexibility temporarily. So for long-term changes I always recommend building STRENGTH and LENGTH. E.g. stretch your hamstrings to temporarily increase your flexibility – and then strengthen your hamstrings through that new length (e.g. with straight leg Romanian deadlifts) to create longer-term benefits.

DM me/ drop a comment if you want any tips to help improve your flexibility!

Stay strong and kind ❤️

📸 by

14/12/2022

Scroll to the end 💪🏼

Stay strong and kind ❤️

23/07/2022

🗓 Classes on the 24th and 31st July and on the 7th and 14th August 🌳☀️

These classes focus on building strength, mobility, getting the heart rate up and having a good time! You’ll be encouraged to challenge yourself at your pace and level. Open to all levels of experience – everyone is welcome!

🖱Head over to my website (link in bio) to book. Booking shuts 3pm the day before the class so don’t forget!

Let’s get strong!💪🏼

22/06/2022

It can be easy to fall into self-critic mode and focus on what’s not going well. We can definitely learn from our mistakes and from what’s not going well - but I think it’s equally important to take time to give ourselves a high five for the things that are going well!

Focusing on what we’re doing well within our control can help us stay motivated and on track towards bigger goals. It also makes workouts (and all round existence) a lot nicer too! I think this is particularly important when coming back from an injury when it’s frustrating and progress can feel so slow.

My top tips for keeping positive and celebrating wins during your fitness journey are:
1️⃣ Break your big goal up into smaller goals (e.g. want to run a 10km? Run 1km first. Want to squat 100kg? Squat 10kg first. Want to do a push up? Do an incline or wall push up first, etc)
2️⃣ Measure your progress towards those goals (take videos, pictures, writing down how much weight you lifted, note how you felt during the workout, etc) It’s easy to not see your progress when you forget where you started.
3️⃣ As you see the progress you make, make sure you take a moment to stop and let that good feeling sink in!
4️⃣ Celebrate other people’s wins too! As well as it being nice for others, there’s research to support that saying nice things to others is good for our health too!

20/04/2022

Park classes are open for booking🔥

I’m really excited to be starting back my park classes this year!

🗓 I’ll be running classes on the 8th, 15th and 22nd May, 10.30-11.15am. More dates to come soon!

Bring your own long resistance band. I also may be able to lend a few of bands so please do let me know in advance if you need one! Watch this space for a resistance band giveaway soon…!

These classes focus on building strength, mobility and having a good time! You’ll be encouraged to challenge yourself at your pace and level. Open to all levels of experience – everyone is welcome!

🖱Head over to my website (link in bio) to book or for more info.

23/03/2022

Stop training muscles, start training movement!

The vast majority of workouts I see on Instagram and Youtube often target specific or groups of muscles - you don’t have to look far to see a ‘b***y workout’ or ‘shoulder workout’.

This focus on particular muscles and body parts is very popular, and I think comes from a focus on aesthetics and body building.

There’s a time and place for training specific muscles and muscle groups - and I’d encourage you to understand why you might want to train that way. I incorporate muscle-specific movements into my workouts to ‘correct’ imbalances and when coming back from an injury. If you are training for aesthetics - that’s fine too!

However, ONLY focusing on certain muscles or muscle groups can mean you neglect other supporting muscles as well as functional movements. This can mean 1) you’ve not giving other muscles and movement patterns the love and attention you need to move well all-round and/ or 2) you may create imbalances at a particular movement point and create issues for yourself.

If your goal is to move and feel better, the main focus of training should focus on functional and compound movement patterns with a sprinkling of isolated/ muscle-specific movements - whether you’re just getting into exercise, a keen amateur sports-person and anything in between.

So rather than finding your next b***y workout which you might stick at the end of a run (I’ve been guilty of this!), focus on all of these movement patterns regularly:

1. Squat / knee bend
2. Hinge / hip bend
3. Push /
4. Pull
5. Carry

Move well and live your best life!
(Picture doesn’t have much to do with post 😅- just living my best wannabe surfer life 🏄🏻‍♀️)

09/03/2022

Most people know about the benefits of stretching and strength training, but not as many know about the benefits of mobility training.

🤸🏻‍♀️Mobility training is essentially strength training through a joint’s full available range of motion, with the goal being to increase or maintain that range of movement.

This is different from stretching, in that mobility training requires ACTIVE muscle work , rather than PASSIVE. When you go into a typical stretch, your joint gets into a range with some assistance (normally your body weight and gravity). Stretching is great, but it’s the first step in building useful mobility through actively using and controlling that flexibility.

This means your lovely human body is FREE to move well and feel great. Useful now, and life-changing as we get older 😌

Here are a couple of my favourite ways to train mobility:
➡️Controlled Articular Rotations (CARs)
These are basically slow and controlled big ‘circles’ of a specific joint (while keeping every other joint braced and still). I like to incorporate these as part of my warm up before a workout or on its own as a mobility routine.

➡️Strength training through full range
As you build your mobility, strengthen it! Aim to get big, smooth movement patterns at your end ranges. For example, rather than just adding more weight onto your squats - how deep are you actually getting (and controlling)? You will want to build these up slowly to let your body adapt.

Don’t neglect your mobility! It’s key to healthy joints and living your best active life 💁🏻‍♀️

📸photo courtesy of the lovely during my first ever ‘PT photo shoot’ nearly 2 years ago 😅❤️

Cyan Koay Fitness

04/06/2024

22/01/2024

21/07/2023

16/06/2023

13/01/2023

14/12/2022

23/07/2022

22/06/2022

20/04/2022

23/03/2022

09/03/2022

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