sonjak.fit

05/02/2024

We’re not settling this year ✨

17/09/2021

10/08/2021

Download my FREE eBook ‘ Project: THRIVE ‘ for a little bit of lockdown guidance.

A feel good and relatable combination of gratitude, goal setting, home workouts, recipes and more!

Available at sonjakfit.com !

Please download, like and share with someone who might need a lockdown pick-me-up.

If you want to have a chat, I’m here 🙋‍♀️🤍

Stay strong fit fam.

Personal Trainer + Nutrition coach project thriveGet your hands on my FREE E-book! Download Now SERVICES Personal TrainingIndividual and small group sessions that are customised to you and your goals! NutritionExercise is only one facet of a healthy lifestyle. I will educate you on understanding e.....

10/10/2020

Ab check 🧐

Lol let’s be real here, the saying that abs are made in the kitchen - is TRUE.

While yes you can target your abs with specific exercises to grow those muscles, you won’t be able to see them if your nutrition is all over the place.

To reveal your abs you have to lose body fat. And there is no magic number on the scale or % body fat for this, it’s going to be different for every single person depending on their genetics.

Focus on your diet first, and then supplement that with an exercise regime that suits you and that you enjoy!

When I’m trying to drop a bit of body fat here’s what I focus on:
• High Protein Diet (1.5-2g of Protein per KG of Body Weight)
• Approx 3 Litres of Water per day (depending how intense my exercise is that day)
• Veges, veges and more veges! Eat the rainbow, and bulk up meals with my fav vegetables.
• Healthy Fats! A serve of healthy fats with each meal helps to keep me satiated for longer.
• REST. Making a conscious effort to get 7hrs sleep, and if my body is tired - taking a rest day from exercise and giving it a bit of TLC.
• Lastly, a workout schedule that I actually enjoy and challenges me! I personally prefer higher intensity, more dynamic workouts - I have never loved lifting weights so I don’t force myself to do it all the time (otherwise I’d be miserable and would avoid training all together)

In short - Fuel, Hydrate, Rest, Work!
Give your body everything it needs to thrive and watch the results come through 🌟💪🏼

08/10/2020

This is your friendly reminder that if you have been sitting for 22/24 hours a day, get up and spend a few minutes stretching!

This is my favourite hip flexor stretch when done properly:
Tuck your pelvis under, squeeze your butt, and grow a little taller by reaching both or one arm up to the sky.

To increase the stretch lean ever so slightly into that front leg and reach both arms up (as pictured).

Give your body some love ppl, keep it moving well 🌟

05/10/2020

October Project: GET MY FLEXIBILITY BACK!

Pre-PT days I was a professional dancer. I say ‘was’ because Covid has well and truly taken dance away from us. And because of this I have completely lost the habit of stretching for flexibility/flexibility training.

So as of today - my goal is to spend about 30 minutes at least 4 days a week dedicated to getting my flexibility back.

To increase flexibility I typically hold each stretch for 90-120 seconds.

🌟 Make sure your muscles are warm (post-walk, some mobility, foam rolling, hot bath etc)
- Jump in front of the TV with a rolling timer and fully relax into each stretch!

Let’s get flexi.

04/10/2020

Another one DONE. Big thanks to everyone that joins me for a sweat every Saturday morning! BEST way to start the weekend 💪🏼

If you missed out Swipe & SAVE to do the workout in your own time 🌟

                                                         

01/10/2020

All smiles because it’s almost my favourite time of the week - Saturday 10am Free Full Body HIIT!

Guaranteed smiles, sweat and banter to kickstart your weekend 🔥

DM me your email address for the zoom link - Email goes out today!

See you tomorrow legends 🤍

⁣⁣⁣⁣⁣⁣

30/09/2020

Diving (more like face planting) my way into October with the rest of Melbourne 😅🤪

I’ve had a lot of conversations in the past couple of weeks with friends, clients & family about how it’s getting increasingly harder to stay consistent & motivated with training & nutrition.

That all intentions are there but maybe you’re getting sick of walking your 5km radius? Or sick of working out in your living room? On a balcony? In the shed? Or in the park?

That you have all intentions to eat mindfully & fuel your body in line with your goals, but then you have a moment of realisation that ordering in a delicious meal & some cocktails at home is actually the highlight of your week, so of course you give in! But then you feel like you have undone all your hard work during the week?

Does 1 or 2 of those things sound familiar? SURE BLOODY DOES to me 🙋‍♀️

I can’t stress enough that feeling this way is NORMAL & it’s OKAY!

And while I believe that balance in life is SO important, if you are starting to feel like you’re developing some not so healthy habits, start October off with some new goals.

Don’t try and change everything at once, instead make a conscious effort to improve one thing each week.
E.g. Limit alcohol to a couple of drinks, once or twice a week.
Succeed with that first & progress each week.

Little changes like this will accumulate to make a big change over time! Begin to re-introduce some healthier habits & it will help to kick start your journey back to your BEST self!

Not too much longer now Melbourne! Sending all my love & positivity to everyone near & far 💖

26/09/2020

Started the weekend off the best way, sweating it out with a bunch of superstars 🔥🌟

Swipe to check it out & SAVE to do it in your own time!

Sending all my love & positivity to everyone. Have a wonderful weekend 💖

23/09/2020

9AM TOMORROW MORNING INSTA LIVE - INFO BELOW ‼️
You need a B***y Band, Socks - No Sneakers and be on a smooth surface that your socks can slide on, e.g. floor boards, smooth yoga mat, tiles etc.

- We will be using our own body weight and the band as resistance
- Slow & controlled movements that will BURN 🔥

Targeting the B***Y & CORE in 45 minutes only!

See you there babes 🥰