Sweat & Chisel Personal Training

Sweat & Chisel Personal Training Zivana Kennedy
Qualified Personal Trainer
Based in Invercargill, NZ

Specialising in weight loss and

25 minute home workout. Use challenging weight and keep good form. Lounge windows got a good fog up 👌
01/03/2022

25 minute home workout.
Use challenging weight and keep good form. Lounge windows got a good fog up 👌

Busy mama means breakfast on the go. Smoothie recipe for today - 1/2 banana - 1 kiwi fruit- Handful frozen mango- Handfu...
22/02/2022

Busy mama means breakfast on the go.
Smoothie recipe for today
- 1/2 banana
- 1 kiwi fruit
- Handful frozen mango
- Handful spinach
- 2 TBS protein yoghurt
- 1/4 cup almond milk (or any milk)
- 1/2 scoop vanilla protein powder (optional)

Took less then 5 minutes and taste delish 👌

Remember how far you’ve come, not just how far you have to go. I’m not where I want to be but am not where I use to be 💬
20/02/2022

Remember how far you’ve come, not just how far you have to go. I’m not where I want to be but am not where I use to be 💬

👋🏽 I’m still here team! New mahi means busy busy. I’m still training some of my lovely clients but also working on being...
15/02/2022

👋🏽 I’m still here team! New mahi means busy busy.
I’m still training some of my lovely clients but also working on being a better version of myself physically and mentally.

Will get back on track of posting some fitness, some eats, maybe some mum life and probably some s**t talk

Here’s a pic that no one asked for of me mid workout ❤️

Confession time!The last few weeks I’ve been struggling with coming to terms with my weight, why I’m losing nothing and ...
24/01/2022

Confession time!

The last few weeks I’ve been struggling with coming to terms with my weight, why I’m losing nothing and what’s going on. Whilst going through this I’ve been receiving emails to sign up to an app for half price - So I did…
2 days into it I thought - what am I doing? I HATE tracking and weighing food. I’ll eat what I have already prepared and then start the app next week.

It’s Monday - I’ve tracked my breakfast and lunch and now I’m like NO. This isn’t me and it’s not working. So I’ll go back to doing what I know works- creating habits that are sustainable and a lifestyle.

Reminder for everyone - it’s not a quick fix. And different strokes for different folks.

Enjoy your week team ❤️

Slow Sunday start for me today. Starting off with the yummy breakfast. Quick and easy!
22/01/2022

Slow Sunday start for me today. Starting off with the yummy breakfast. Quick and easy!

Yummy breakfast idea using what I had left in the fridge: - Leftover ham fried up or bacon - Mushrooms cooked with garli...
15/01/2022

Yummy breakfast idea using what I had left in the fridge:
- Leftover ham fried up or bacon
- Mushrooms cooked with garlic, spring onion, lite cream cheese and salt and pepper then add spinach to wilt
- Sliced tomato
- Served on Vogels with a wee sprinkle of cheese

Love me a Sunday brunch 😋

Dreading going for a walk cos your uninspired and unmotivated? Here is some of my fave tunes for walking. These songs ca...
11/01/2022

Dreading going for a walk cos your uninspired and unmotivated?

Here is some of my fave tunes for walking. These songs can do three things:
1. Get you motivated to start your walk
2. Get you in the mood to walk longer
3. Fantasise about how great you would be beside Paris in the royal dance family 💃🏼

Happy new year! I’m back and a tad heavier then pre Christmas. Today is my last day on holiday so this morning is all ab...
08/01/2022

Happy new year!
I’m back and a tad heavier then pre Christmas. Today is my last day on holiday so this morning is all about prepping for the week ahead and then an afternoon spending time with my fam!

Todays jobs look like-
Grocery list and plan meals ✅
Grocery shop
Meal prep
Outfits ready for kids and I tomorrow
Plan out my week using my planner
Kids bags packed ready for tomorrow
Make a dessert for whanau dinner

RELAX

Hope everyone had an amazing Christmas and relaxing break! ❤️

As everyone is winding down for Christmas and a much needed break I am signing off to spend some time with my whanau. Th...
23/12/2021

As everyone is winding down for Christmas and a much needed break I am signing off to spend some time with my whanau.

This has been a HUGE year for me and I thank you for all your support this year and coming along for the journey. I’m looking forward to see what next year brings as I start a new adventure but also continue personal training to help my amazing clients reach their goals.

Merry Christmas 🎄

How crazy is this time of year! So many events, so much to do and so little time. This is about the time our usual eatin...
15/12/2021

How crazy is this time of year! So many events, so much to do and so little time.

This is about the time our usual eating habits go out the window, so here’s some tips to help you stay on track and keep some consistency through the silly season

- Start your day with a healthy breakfast
- Keep your water intake up, and take advantage of getting those steps in to p*e every 5 mins
- Move your body. Whether it’s a walk, a quick 20 min workout at home or book in a class
- If you have dinner plans, ensure you are keeping your other meals in check

Here is me practicing what I preach.

Trying out a wee boxing blast this week. Although I look like a flying octopus I’m loving it.

Food is 1/2 chicken breast with smoked paprika and garlic, 1/2 quick cup rice, frozen veg, slaw and kewpie mayo 👌

Happy Monday team!With Christmas just around the corner why not have a quick Christmas blitz workout! I will be running ...
12/12/2021

Happy Monday team!

With Christmas just around the corner why not have a quick Christmas blitz workout!

I will be running one last pop up group class for 2021 this Saturday. Suitable for all fitness levels.

Spaces limited so message me to secure your place!

Address

Leet Street
Invercargill
9810

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