Liv-Well Health & Wellness

Liv-Well Health & Wellness 🌟REPs Registered Personal Trainer
🌟Exercise As Medicine Trainer
🌟Functional Rehab Coach
🌟Health & Nutrition Life Coach

At Liv-Well Health & Wellness our main goal is build self worth and confidence through fun exercise programmes and wellness advice. Liv is dedicated to helping people take a step forward on their fitness journey and specialises in helping those that may be living with a chronic health condition such as arthritis, but also those who may feel the gym environment is not for them. Liv is a REPs regist

ered, qualified Personal Trainer, Health & Nutrition Life Coach and a Certified Exercise as Medicine Trainer. Liv received the New Zealand Exercise Industry Student of the Year Award in 2018. Exercise should be fun for everyone and Liv can guarantee that all sessions will be thoroughly enjoyable and beneficial. Her aim is to bring not just fitness but overall wellness into people lives. If you're ready to take the step forward on your wellness journey contact Liv for a free consultation and let Liv get you moving!

27/08/2026

🌟Kettlebell Exercises! 🌟
Kettlebells are a fantastic way to build strength, improve fitness, and burn calories all at the same time. Unlike many traditional weights, kettlebell exercises work multiple muscle groups together, helping to improve balance, coordination, and endurance. They’re versatile, small, and suitable for all fitness levels.

Whether your goal is getting stronger, improving cardio health, or adding variety to your workouts, kettlebells are a simple and effective tool to help you get there!

Here’s a great workout using just Kettlebells. Set your timer for 25sec Work / 10sec Rest, try for 3-4 rounds.

Exercises are:
🔸Kettlebell Deadlifts
🔸Sumo Squat Pulse
🔸Kettlebell Swings
🔸Reverse Lunges 
🔸Alternating Overhead Presses
🔸Svend Press & Rotate
🔸Floor Press
🔸Weighted Sit -Up
🔸Russian Twist 
Rest for 60 seconds between rounds.

Focus on good technique and start with a weight you can control comfortably. remember to modify to suit your fitness level. Enjoy!

Here’s an idea of how to plate your meals. A simple visual guide can make building a balanced meal much easier while hel...
18/08/2026

Here’s an idea of how to plate your meals. A simple visual guide can make building a balanced meal much easier while helping you hit your macronutrient needs.
When plating your meal, use your plate as a guide:

🔸¼ Plate Carbohydrates
For example rice, potatoes, pasta and bread. 

🔸 ¼ Plate Protein
This would include lean meats like chicken, fish, eggs, tofu. 

🔸 ½ Plate Vegetables
Such as leafy greens, mixed salad and veg, broccoli, carrots, peppers, cauliflower etc. 

🔸Healthy Fats Aim for a thumb-sized portion of fats such as:
Olive oil, butter, nuts & seeds, mayonnaise and other dressings. 

This simple approach helps create meals that are satisfying, nutrient-dense, and balanced without the need for measuring cups or food scales. By prioritising vegetables, including a quality protein source, adding an appropriate serving of carbohydrates, and incorporating a small amount of healthy fats, you can support energy levels, satiety, and overall health.

Remember, perfection isn’t the goal. Consistency with balanced meals over time is what makes the biggest difference. 🌟

12/08/2026

Not every workout needs to be a personal best.

One thing I’ve learned about health & fitness (while living with a long term autoimmune disease) is that every workout serves a purpose.

Some days you feel strong, energized, and ready to lift heavy, push hard, and chase new goals. Other days, your body might be asking for something different. A light walk, an easy gym session, some stretching, or a low-intensity workout can be exactly what you need.

Fitness isn’t about going 100% every single day. It’s about listening to your body, staying consistent, and understanding that movement in any form is a win.

Remember: All exercise is good exercise. The best workout is the one that supports your body, your goals, and your wellbeing that day. And more importantly exercise doesn’t have to leave you exhausted to be effective. Movement is movement, and it all adds up!

Start your week on the right foot (or hand) with today’s nutrition tip: How to measure your macronutrients daily.One of ...
09/08/2026

Start your week on the right foot (or hand) with today’s nutrition tip: How to measure your macronutrients daily.

One of the easiest and most practical ways to measure macronutrients is with hand portions. No scales, no apps, no tracking.

🔸Protein = 1 palm-sized portion 
🔸Carbohydrates = 1 fist sized portion
🔸Fats = 1 thumb sized portion 
🔸Vegetables = 2 cupped hand sized portions

Why is this method so effective?
🔸It’s personalized:
Your hands are proportional to your body size, making portion sizes more individual than generic serving recommendations.

🔸It’s convenient:
Whether you’re eating at home, at a restaurant, or travelling, your hands are always with you.

🔸It builds sustainable habits: 
Instead of weighing every gram, you learn what balanced meals look like, making healthy eating easier to maintain long term.

🔸It reduces stress around food 
You can focus on nourishing your body rather than constantly tracking numbers.

Remember, consistency beats perfection. Hand portions are a simple, flexible way to manage your nutrition while still enjoying life and your favourite foods.


24/07/2026

🌟Dumbbell Workout For The Weekend🌟
Exercise does not have to be complicated, and you don’t need lots of equipment. A simple program with some form of weights can cover all the basics!

When working out, try to include the following movement patterns:
Hinge, lunge, push, pull and core you’ll be feeling fitter and stronger in no time!

So here’s a nice workout to get you going! Work for 10-12 reps of each exercise and try for 3-4 sets. Rest time is important, so take 20sec between each exercise and 2 mins between sets.

Exercises are:

🔸D/B Deadlift
🔸D/B Reverse Lunges
🔸Floor Press
🔸Russian Twist
🔸Weighted Sit Up
🔸Weighted Dead-Bugs

Remember to modify the workout to suit your fitness level. Warm up well and keep hydrated.

Let me know if you need any help! 🌟

Mondays can feel tough, but they don’t have to! 🌟The way you start your Monday can set the tone for your entire week. In...
19/07/2026

Mondays can feel tough, but they don’t have to! 🌟
The way you start your Monday can set the tone for your entire week. Instead of rushing into the chaos, take a few moments to reset, refocus, and start with intention. Here’s some quick tips to start your week on the right foot!

Remember, you don’t need a perfect Monday, you just need a positive start. One small step can create momentum for the rest of your week. Have a great Monday.🌟

15/07/2026

Your Core Is More Than Just Abs!
Your core includes the muscles that support your spine, pelvis, and overall movement. A short core workout can help improve posture, stability, balance, and reduce strain on your lower back.

You don’t need an hour in the gym. Just 10–15 minutes of focused core work can strengthen the foundation for everything, from lifting weights to carrying groceries!

Benefits include:
✅ Better posture
✅ Improved balance and stability
✅ Increased functional strength
✅ Reduced risk of lower back discomfort.

Here’s a nice quick core workout to add to your weekly movement. Set a timer and do each exercise for 30 sec with a 15 sec rest in between movements and 1 minute between sets! Aim for 3-4 sets!

Exercises are:
🔸Weighted Crunch
🔸Russian Twist
🔸Weighted Dead-Bugs
🔸Alternate V Sit Up
🔸Plank Taps
🔸Mountain Climbers

Have a great day and any questions let me know! 🌟




Monday is where momentum begins.🌟New week. New habits. New opportunities. If you’ve been waiting for the perfect time to...
12/07/2026

Monday is where momentum begins.🌟

New week. New habits. New opportunities. If you’ve been waiting for the perfect time to start a new habit, this is your sign. The secret isn’t motivation, it’s having a simple plan you can follow consistently. Here’s a little guide to help make your habits stick.

Remember: Start small, stay consistent and watch the results add up. If you need any help let me know! 🌟

Hope everyone has a great weekend. For those that missed out last week, here’s the link to download your free snack chea...
06/07/2026

Hope everyone has a great weekend. For those that missed out last week, here’s the link to download your free snack cheat sheet and bonus strength training guide!
Enjoy ⬇️
https://www.livwell.co.nz/shop

19/03/2026

🌟Exercises To Help Back Pain

Back pain is incredibly common and can affect people of all ages and activity levels. While it might seem logical to rest and avoid movement when your back hurts, research and clinical experience show that appropriate exercise is one of the most effective ways to reduce back pain and prevent it from coming back.

Here’s a short exercise program to help ease back pain. Set a timer and move through each exercise for 25 seconds with 15 seconds rest between each movement. If you’re starting out try 2 rounds, progressing to 3 rounds.

🔸Bird Dog
🔸Childs Pose to Cobra
🔸Dead-Bugs
🔸Glute Bridge
🔸Knee Rocks
🔸Knee to Chest
🔸Plank Hold

Important Cautions to Take:
While exercise is helpful, not all exercise is appropriate for every type of back pain. Keep these points in mind:

🔸Start slowly: If you’re new to exercise or returning after a flare-up, begin with low-intensity movements and gradually build up. Doing too much too soon can worsen symptoms.

🔸Pain is a guide: Mild discomfort or stiffness during or after exercise can be normal, especially at first. However, sharp pain, increasing pain, or symptoms that worsen over time are signs to stop and reassess.

🔸Avoid “pushing through” severe pain: Exercise should help your back, not aggravate it. If pain significantly increases during an activity, it’s best to stop and seek guidance.

🔸Individual conditions matter:
Disc injuries, nerve pain, fractures, or inflammatory conditions may require specific exercise modifications. What works for one person may not be suitable for another.

🔸Seek professional advice when needed: If your back pain is persistent, severe, or accompanied by symptoms like numbness, tingling, weakness, or pain down the leg, it’s important to consult a qualified health professional before starting or progressing an exercise programme.

Exercise is a powerful tool for managing and preventing back pain when done correctly. With the right approach, movement can help you feel stronger more confident, and more in control of your back pain —not limited by it. Any questions let me know.

Address

Masterton

Opening Hours

Monday 9am - 6pm
Tuesday 6am - 6pm
Wednesday 6am - 6pm
Thursday 6am - 6pm
Friday 7am - 6pm
Saturday 8am - 1pm

Website

Alerts

Be the first to know and let us send you an email when Liv-Well Health & Wellness posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share