Invigorate Health and Fitness

Invigorate Health and Fitness Invigorate your mind, body and soul. Nutritionist, Personal Training, Rehab, Massage therapy 🙏

My role as a PT and Nutritionist is to guide and support people in improving their health and well-being. This includes ...
07/04/2026

My role as a PT and Nutritionist is to guide and support people in improving their health and well-being. This includes through movement, nutrition, planning, and consistent ex*****on.

We sometimes have barriers, get hijacked, hijack ourselves, get caught up with perfectionism and procrastination and end up not doing the thing we know we need to do.

I have some of the greatest clients who listen, adopt recommendations, take the action and achieve success. One in particular stands out - AnneMarie - for her consistency, no matter what has been going on.

The first ‘Let’s Get Invigorated’ Program started, she dug in and trained, changed her nutrition habits, shopping habits, and lifestyle. AnneMarie lost 20kg, has kept it off for the last 12mths, and the greatest thing, is her hubby jumped on board and is the healthiest version of himself now too. AnneMarie is still consistent and has learnt a lot about herself, her nutrition and her own motivators. Movement and awareness is power :)

I have one of the greatest roles in the world and a massive ‘Thank you’ for having me as part of your journey x

5kg up and working on laying some good, functional foundations. Is it hard watching the scales? It USED to be. I serious...
19/03/2026

5kg up and working on laying some good, functional foundations.

Is it hard watching the scales? It USED to be. I seriously now base my progress on how FUNCTIONAL I am. How well I can lift the load. What is the load. And how is my recovery post training.

I am now 6mths post body building comp. I am training 4 x strength sessions per week, 2-3 cardio sessions (swimming and stairmaster) and my 10k steps each day.

Nutrition is very individual and I'm currently on around 2100cals per day (though have been a bit shy of this the last week with challenging schedules). Every meal is a new opportunity.

If you ever get a flat tyre, pump it up and get back on the road. You would never flatten the other 3 tyres.

This journey is never linear. Keep on being the best version of yourself. You deserve it 👏 🥰


Now we're in autumn 🍂 which means time to looking to boost immune systems naturally in the preparation to fight off the ...
09/03/2026

Now we're in autumn 🍂 which means time to looking to boost immune systems naturally in the preparation to fight off the common cold and winter goulies.

Start to increase your leafy greens, oranges and vitamin c sources, water and sleep 😴

Set yourself and your immunity up for winter success 🙌

07/03/2026

HAPPY INTERNATIONAL WOMEN'S DAY!!!!

Surround yourself with the souls who believe in you, support you and nourish your journey.

We are capable of many incredible things, even if that's just getting out of bed and making a coffee, or running a workshop or business and every thing in between.

Your journey is to be savoured every step of the way. It doesn't matter how slow you go, just don't stop.

Xx Ames

Hijacking will always happen. It can come from outside factors but commonly is from the inside.....yep read that again. ...
27/02/2026

Hijacking will always happen. It can come from outside factors but commonly is from the inside.....yep read that again.

We can self-sabotage and push our own needs back to make way for others, neglecting our own health and wellbeing.

It can be the BURNOUT feeling, when you yourself haven't even been training. Mental energy chews up a lot of fuel.

STOP. RESET. Allow your health to be a priority.
START SMALL.
🍀Make sure you drink enough water each day. 🍀Work on improving your sleep time - even by 10mins consistenly will get you to an extra hour within a week. It will make a massive difference.
🍀Daily movement. 5mins beats 0mins. It can be spread out throughout the day too. 10mins morning, 10min afternoon. There's 20mins/day.
🍀Too tired? Everyone has a level of tired. 5mins to provide self-care will go a long way. You don't need to be doing daily ice baths, saunas, yoga classes, HIIT workouts.

🥰Prioritise drinking water, prioritise sleep, making healthy food choices, and move your body. Keep it simple. 🥰

Want more success? Measure these areas of your life. Trust me - it gets way more real when you see it on paper/an app. A good tool and motivator to keep looking after yourself.

Seasonal foods are one of the keys to ensuring a variety of nutrients, and at an affordable price. In saying that, if yo...
03/02/2026

Seasonal foods are one of the keys to ensuring a variety of nutrients, and at an affordable price.

In saying that, if you are having cottage cheese - make sure you're at the shop early as it sells out mega fast 🤪

Mangoes are currently in season and are absolutely delicious 😋 the fruits and vegetables in the supermarket are often seen as 'staples' though they aren't naturally available all year round.

Check out the seasonal fruits chart from Megg to see when fruits are at their optimal healthy form. Another key indicator fruits and vegetables are in season is the price. They will be more affordable when in season versus not.

Learning how to fuel your body, your health and your family's health are so empowering.

As the chaos (and structure) returns to families for school mornings, lunch box prep, new routines and the adjustments ...
02/02/2026

As the chaos (and structure) returns to families for school mornings, lunch box prep, new routines and the adjustments we need to make for sleep/activities/energy etc there can often be resistance at breakfast time.

This can be due to slow starters, gut doesn't feel ready for a big meal, or simple kids (and adults) not actually feeling hungry. The benefit of a 'snack bowl' can far outweigh the battles and increased tension in the house before work and school.

I'm a big fan of breakfast to start the day with focus, satiety, energy and the system start up for insulin and glucose metabolism. I'm not adverse to the benefits of intermittent fasting, but in the right place.

I had provided the recommendation to a lovely client over 12mths ago, for a morning 'fruit and nut' snack bowl for the kids to pick and grab whilst getting ready. I ran into her at the local pool last week and she tells me they still use it today and it has made their mornings much less stressful, the kids are eating, she is eating and they are getting good nutrients to start their day.

Why fruit and nuts you might ask? Fructose an enabls an insulin release, the fats reduce the peak and crash of the sugar load. Balance this with berries, apples and almonds/walnuts for antioxidants versus watermelon and peanuts 🍉.

If you have morning battles with brekkie in your house, give a 'snack bowl' a try.

**Making your body more EFFICIENT** 🤸‍♀️💪🏼🔥Lean muscle is directly linked to increasing insulin sensitivity and helping ...
29/01/2026

**Making your body more EFFICIENT** 🤸‍♀️💪🏼🔥

Lean muscle is directly linked to increasing insulin sensitivity and helping your body process glucose more efficiently.

I regularly harp on about the benefits of strength training, especially for women, and still get resistance from people believing if they lift, they will become 'bulky'. This takes many years of heavy, consistent training and women don't produce enough natural 'testosterone' to do it.

After decades of focusing on 'losing weight' and 'being slim or tiny', depriving bodies of essential nutrients and adaptation opportunities, now is the time to change the story.

I grew up through the Jenny Craig and Weight Watchers era and saw the mums and their friends literally eating less and pushing more cardio, becoming burnt out and more fatigued than ever, without allowing their bodies to adequately recover and heal.

It was hard watching the scales increase 7kg in comp prep, however, it was the most incredible thing to also watch my weights go up in some exercises more than 200%. I went from a 40kg deadlift to 90kg and felt absolutely invincible 💪🏼. My menstrual cycle was also the most regular it has been in my entire life. The hormonal benefits are totally worth it.

Now is the time. Adding resistance training to your regular regime. Does it need to be the heaviest weight possible? No. I recommend lifting a weight with good form, 8-12reps are great for strength gains, with your last 2-3reps being a real challenge to execute.

Be consistent and every workout, you will get better. Better form, better weight and better benefits. Your joints will gain better scaffolding to support them as you age, prevent falls, move with greater ease etc. Your body will become more efficient from the inside as well. Good fuel makes this process even better. More on this soon...... 😋

Are you ready for......YOURSELF??? You might tell yourself a million reasons why you can't eat healthy, can't achieve go...
16/01/2026

Are you ready for......YOURSELF???

You might tell yourself a million reasons why you can't eat healthy, can't achieve goals, can't shift weight, can't get stronger, you're not worthy of what you desire, you can never stick to exercise or nutrition routines etc etc.

BUT.....in reality, when you change the script and stop the bu****it stories you tell yourself, it opens up your world.

I'm opening up some coaching spots in February to help support you in FINDING YOURSELF and start kicking goals. It's time to throw out the excuses, reframe the stories, and learn that you can. Health is Wealth, and without it, what do you have????

If you are ready for YOURSELF, flick me a message and I will reach out next week with an application pack.

08/01/2026

Survived my first group running session tonight with the Track Sesh team. It was awesome for 50 fellow runners in the 40degrees to get out and share some sprint intervals and a few odd laps. Am I a fan???? Maybe the interval part 🤣

It's been 4 months since my body building comp and I have thrown some pretty big twists and turns into my training regime. Oh and I have had to tweak my nutrition to accomodate 😋
Training still includes 4 strength sessions per week, 3-4mornings on the stairmaster (20-30mins) lap swimming, some running (intervals mostly), and a sneaky bike ride the other day to bring her back in the mix.

So the focus has been strong and functional the last few months. I'm keen for the evolution and always love a challenge. Strong is the new sexy 😜

If you're on the fence about your health and fitness journey, let me know. I'm keen to help others to feel better, functional better and be in this life for the long haul. PT for over 22years, University Qualified Nutritionist for 3yrs.

Wishing all of my amazing clients a happy, healthy and safe ChristmasYou guys rock 💪🏼🙌
24/12/2025

Wishing all of my amazing clients a happy, healthy and safe Christmas
You guys rock 💪🏼🙌


Address

Parkes, NSW
2870

Opening Hours

Monday 6am - 8pm
Tuesday 6am - 8pm
Wednesday 6am - 8pm
Thursday 6am - 8pm
Friday 6am - 8pm
Saturday 6am - 10am

Telephone

0421500855

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