Cherie Giffard in Perth, Western Australia | Fitness trainer

Cherie Giffard

Locality: Perth, Western Australia

Phone: +61 481 450 950

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• Coach
• Fitness trainer
• Weight loss centre

25.01.2022 Just a standard Tuesday at work @innerstrengthtrainingstudio @ashaoudit #istsperth #perthfitfam #wallsit #bootcamp #perthgym #perthpt

25.01.2022 Monday check-ins . From the time I have opened the gym I have been constantly thinking about the best way to do things - the most efficient, whilst keeping things as personal as possible. I thought about systems, researched apps, obsessed over the best way to set out a spreadsheet so that I can see everything I need to know about each client at a glance. . I went away to Bali on my own for a few days a couple of weeks ago to have some alone time and just think. One of the t...hings I realised is that a big source of the stress and overwhelm Id been feeling for the last few months was coming from the fact that I was focusing on the wrong thing - the system I had built and the fact that no one was using this system that I thought was perfect. I was getting frustrated with clients for not doing the things I had asked of them. . I have a tendency to get way ahead of myself and the system I had created might work for an individual with a massive number of clients who didnt care about some falling through the cracks - but I care about all of them, and I never want to be so big I can afford to let ANYONE fall through the cracks. . So, although it took us AGES to set up, I got rid of the fancy app I had been using. I wrote down all my clients names (along with some good qualities they have - to help when theyre being extra challenging ) on some cards. I pull one card out at a time so I am just focused on that one client whilst I text them. . So much of my overwhelm and the cognitive dissonance I was experiencing has melted away from this simple act of being more present when I do check-ins. As a new PT I was (and still am) bombarded with eBooks and courses and seminars about business systems and marketing and strategies for client retention - but nothing is more important than or should get in the way of just genuinely caring about your clients as individuals, not as a group, a set of subcategories or numbers #personaltrainerperth #perthpt #homeoffice #plantbaby #workingfromhome See more

25.01.2022 BREAKFAST chicken sausages, olives, cherry tomatoes and cucumber. LUNCH low-ish carb potato salad made with spudlite potatoes, egg, lean bacon, mayo, Greek yoghurt, celery, sauerkraut and dill . Swipe left for macros! #mealprep #mealprepsunday #iifym #flexibledieting

25.01.2022 #snack PSA: you can eat 10 of these for 280 cal and it kind of feels like youre eating crisps + a Chobani Fit Flip for 23g of protein and 409 cal total, great alternative for the movies...or just because snacks are life. #macros #iifym #flexibledieting #mfp #perthisok

25.01.2022 Team Bathers Team Training Team Spirit Team ability to swim to Rottnest... T-minus 13 days! #yeahbuoy #sharkbait #rottnestchannelswim #rcs2020

25.01.2022 5 months ago I got in the a pool for the first time in years only to discover I couldnt even swim 50m, let alone the 750m I had to swim in the ocean for the Mullaloo Triathalon I had begrudgingly committed to in March and my first try at ocean swimming ended in a panic attack. Today I finished 2.7km (Watermans Bay to Hillarys) in just over an hour, my goal being under an hour Thanks to everyone who came and watched me finish. Onto the next challenge #openwaterswim #watermanstowall2019 #oceanswimming #enduranceswimming #freestyle #sharkies #speedo #hillarys #sorrento

24.01.2022 Extremely grateful (and probably more excited than she is) that I get to coach this human to compete in her first ever physique competition @icn_wa She has achieved so much in the time Ive trained her and will be tying in comp prep with prep for her wedding 3 weeks down already and we have seen some amazing progress Im so inspired by Sams effort (and really shredded back ) despite everything else she has on her plate at the moment. Watch this space Thank you @strikeaposestudio for the first of many posing lessons #bikinicompetitor #fitnesscompetition #icnwa

24.01.2022 Awesome morning at Coogee Beach with @gretchenpriest cycling, @luke.meester and myself swimming the Sprint Triathalon thank you @chriswoods92 for driving us and everyone who came down so early on a Sunday to cheer us on #istsperth #perthfitfam #4goodknees #perthfitness #triathalon #swimming #cycling #running @ Coogee, Western Australia, Australia

24.01.2022 Taco Salad slow cooked chicken (with taco spice), corn, cherry tomatoes, Bega 50% Cheese, guac , salsa, lettuce and crumbled Doritos #lunch #mealprep #flexibledieting #iifym

23.01.2022 12km HBF Run for a Reason Very proud of @chriswoods92 @clintongary @samantha1990 @gretchenpriest and myself for running the whole way without stopping Most of us had never run that far EVER. @abbymclennan @catherine.marie94 @em_whitty well done for getting up so early on a Sunday to walk the 12kms it was so nice for 8 of us from the gym to be there, pushing ourselves and raising some money in the process At Christmas I remember going for a run with Chris and wanting ...to really push myself to see how far I could run, and I got to 1.2kms before my legs and lungs gave out, so to 10x that today was amazing but I dont think I could have done it without Chris hanging back for me to make sure I hadnt given up so thank you #hbfrun #hbfrunforareason2019 #hbf #hbfrunforareason #12km #running #endurance #fitness #perthfitfam #perthgym

22.01.2022 Doing a different workout every day that gets your heart rate up and leaves you in a pile of sweat will not yield the same physique benefits as a program that has you building strength on the big BASIC lifts in a STRATEGIC fashion. - Bret Contreras PhD I am all for crazy bootcamps, trying new workouts or adding finishers in for a bit of a burn but the CORE of your program should prioritise getting stronger at a squat (any kind), hinge (deadlift, RDL, hip thrust), push ...(bench press, overhead press) and pull movement (pull-ups/downs, rows) of some description, with accessories to support the development of these. Booty bands, curtsy lunges, bosu balls, weird combinations of the 3 will NOT make you look Iike whoever is trying to sell you that. Lifting weights is an investment in your future self while a crazy, fun workout definitely has its place and is great for metabolic conditioning, mental health and community, training is not about keeping your body guessing - your body will only adapt if you MAKE it, by giving your muscles more load in the same patterns over time. Burn 300 calories 3x a week doing an hour of different workouts each day for a year OR spend those 3x hours working on getting stronger and building muscle so that you not only burn more calories at rest but also considerably more when you exercise #strengthtraining #weightlifting #girlswholift #gwpl #powerlifting #bootcamp #perthfitfam #fit #health

22.01.2022 Saturday Squats @chriswoods92 #bootypop #istsperth

22.01.2022 Thank you to everyone who came down today to see @gretchenpriest @jessie.p_04 and myself do the Bolt Mullaloo Triathalon. As much as I was dreading it, it was a really fun morning with everyone there and I did the whole run without stopping, which is all I wanted when I started training for this, I couldnt run for more than a minute or two or swim 25m of freestyle without stopping, so I am proud of my efforts today and super proud (and a little bit ashamed ) that Gretchen absolutely blitzed me with next to no sports specific training! #triathalon #triathlete #swimming #running #cycling #noviceathlete #blistersinnewplaces

21.01.2022 Coach Hector reporting for duty #zerchersquats #staffiesofinstagram #staffiesofperth #staffygram #staffypuppy #amstaff

21.01.2022 Shout out to: My mum it would be really easy for her to find excuses NOT to train - she has degenerative disks in her lower back, cervical spondylosis and a frozen shoulder. She cant move her arms much without triggering pain in her shoulders and her lower back is so sensitive that even glute bridges sometimes trigger pain. She does admin for the gym, cares for a family member with a disability and stops me from having gym related meltdowns on a regular basis But the las...t few weeks she has been at the gym again. Shes even taken on the 3for30 challenge we are running this September which requires 1 x 45 minute workout every day. We have to make lots of modifications for her training (like isometrics for her back muscles in the video ) and I know she cant always do what she wants to do, but shes doing everything she can. Theres always something you can do, you just need to ask what can I do? instead of why me? @feelingroovy66 #perthfitfam #spondylosis #perthisok

21.01.2022 Feeling very grateful for my life and all the beautiful people I get to experience it with Thank you to everyone who came on Saturday night to celebrate the gym . . #party #photobooth #perthfitness #grateful #perthfitfam #perthgym

20.01.2022 Grateful today I love seeing members at @innerstrengthtrainingstudio of different ages/genders/walks of life all having fun training together @mano_232 @rosh1192 @samantha1990 @gretchenpriest #istsperth #perthfitfam #perthfitness #bootcampperth

19.01.2022 Muscle Mechanics Workshop with @coacheugeneteo @ @thebodyconsultants this weekend Eugenes focus for the weekend was the how of anatomy - I wasnt left with a head full of words that Ill never remember and exercises Ill forget, but a set of principles that you can use to craft the most appropriate exercise for the person/purpose. Knowing the how will stop you having to ask what all the time.... I really respected the simplicity and clarity of the concepts Eugene covered and also his willingness to just say I dont know when asked a question he wasnt sure about. 10/10 would highly recommend to coaches, aspiring coaches or anybody interested in moving better - there were even a couple of physiotherapists in the course which I think says a lot about its quality. #musclemechanics #coacheugeneteo #tbc #anatomy

18.01.2022 Very proud of this one and all her hard work! Head to Inner Strength Training Studio to check out Sam's progress.

18.01.2022 4th year with a fresh @passionplanner ready for 2020 #pashfam #passionplanner #2020 #newyearsresolutions

16.01.2022 Finally getting to putting up some of the photos from @innerstrengthtrainingstudio 2019 Awards night. This would have to be my favourite. When clients become best friends/basically co-gym managers forever grateful for @abbymclennan #istsperth #perthfitfam #smallbusiness

14.01.2022 I thought these would be awful as most Konjac based things tend to have a weird taste, but these are amazing!! Basically like a rice cup, but with less than a third of the calories I got these from the health food section in @colessupermarkets #iifym #volumefood #volumeeating #macros #flexibledieting

14.01.2022 You have to do the mental work. . No matter what diet, training program or supplement you take, your success always comes back to YOU. . Getting the body you want is kind of like advancing in a game.... . If youre at level 1, you could cheat and get to level 10 - but youre going to face level 10 monsters, die pretty quick and be back at level 1, or worse. . You might survive for a little while - maybe cheat a little more - but eventually, you will come unstuck, as youre in a level that you are not equipped for. . Anyone who has played a computer game knows - you need to do the work, get the XP, build the strength, face the boss of each level (sometimes MULTIPLE times), do side quests, unlock new equipment and conquer lots of little minions along the way. Then, when you get to level 10, you have the tools you need to face the challenges youll come across. . I know you want to get to your level 10 - I wanted to get to my level 10 SO badly, which for me is competing in a physique competition. I fumbled my way to maaaybe a lvl 6 (pic above), before I realised how incredibly unequipped I was for the challenges I was facing. . What mental skills do you need to obtain and maintain your level 10? How can you start practicing these in SMALL ways, every day? Whats your level 2? . Building a house every day does not necessarily mean you are building a house every day. - @mokokoma . The aim is always to defeat that last boss, to conquer that last quest - but being in a hurry wont get you there any quicker. Focus on where you are at, right now, and what is required of you to get to your level 2. Ignore what everyone else is doing and feel no shame for where youre at - it doesnt matter if everyone around you is breezing through their game. How theyre doing in their game has no effect on yours and is only going to slow you down. . My level 2 is building a better relationship with food learning to embrace physical challenges and appreciating my body for its ability to get stronger and fitter, not just leaner. Level 10, well meet again . #fitnessmodel #mindset #edwarrior See more

14.01.2022 Head to the @innerstrengthtrainingstudio Facebook page to check out the event and register yourself to attend. The more the merrier and 100% of the money raised through this event will be donated to those affected by the bushfires

12.01.2022 What an incredible day! Thank you team mates @samantha1990 @rosies1233 and @caitlinsara__ , our paddler Ryan and skipper Gavin. @rottoswim 2020 #yeahbuoy #99!

10.01.2022 Its crazy to think how wildly different your life could play out based on the choices you make. You can make easy choices and be comfortable all the time, but if you met the version of yourself who made the hard choices, the uncomfortable ones, the ones that delayed gratification, what would they look like? The version of you who got up early, made time for their health, who didnt waste time scrolling through social media? How would their lives, bodies and relationships be ...different to yours? Would you pick their life over yours? I just finished reading Cant Hurt Me by @davidgoggins and its one of the best books I have ever read. The biggest takeaway from it all for me, was the above quote, which Goggins recites a version of at the end of the book. He refers to The Path of Most Resistance throughout the book - making the hardest choice - and this little mantra I have been repeating to myself when Im faced with two options, one of which is easy and one of which sucks, and Im picking the harder option as much as I can. Difficult in the moment, but so satisfying afterwards. I have been recommending the book to lots of people, but even if you never read it, try for just one day, consciously picking the hardest option in any given situation. Do an extra few reps or sets when youd usually call it a day, run an extra 10 minutes, squeeze in half an hour of reading when youd usually scroll through social media, get out of bed when your first alarm goes off, go for a walk even if its cold/hot outside. Just for 24 hours, commit to that, and see how you feel at the end of the day. The path of most resistance usually has the most rewards. #canthurtme #davidgoggins #pathofmostresistance #perthfitfam #istsperth #mindsetmatters

09.01.2022 Black bean + beef patties Beans, feta, capsicum, onion, broccoli, oat flour, heart smart mince. Something different this week after months of chicken and gravy #mealprep #mealprepmonday #ifitfitsyourmacros

08.01.2022 Do you NEED to track calories to lose weight, gain muscle or make any kind of body composition change? Definitely not - but at a minimum, you should track your calories for a few weeks/months as a learning exercise if you arent finding that you are getting the results you want despite eating healthy and training hard. Why? Because of things like this 580 calorie smoothie I chose from a restaurant menu at lunch because I wasnt hungry. Once I broke down the ingredien...ts, the calories added up quickly. While very nutritious, if I had unknowingly made deceivingly high calorie choices like this quite often, I might find that I would end up eating too many calories to lose weight. I have a few clients who have used tracking calories for a few weeks/months and are now successfully losing weight WITHOUT tracking, with the knowledge about food they have gained from tracking Takeaways If youre stuck on a weight loss plateau despite hard work, track your calories for a while to see where you might be consuming more than you think and Tracking calories is a great tool for some, but not for others. I used to think tracking calories was the be all and end all, but the more I coach the more I see that tracking calories can actually be harmful to some: accountability to someone or something + a focus on habit building + consistency = the real to successful body composition change #perthfitfam #perthfitness #weightloss #cronometer #cronometerapp #nutrition #iifym #ifitfitsyourmacros #healthyeating #cleaneating #proteinshake #proteinsmoothie #smoothierecipe

08.01.2022 Thanks @sportsnutritionaustralia for a well run, thorough course! Very excited to begin using the concepts learnt to better support my clients #sportsnutritionist #sna #sportsnutrition #nutritionistperth #sportsnutritionaustralia

07.01.2022 Have you had the same goal for 2, 3, 5 or even 10 years? I know a LOT of my clients have. . If you want your life or body to change, YOU have to change. You dont need a different program, you dont need a certain type of diet and you definitely dont need a supplement of any kind. If youre waiting for motivation, youre going to be waiting a long time. . In the most loving, positive way possible, you need to take a good, hard look at YOU - how you think, how you live and ...how much ownership you take of those two things. . Motivation can only be manufactured by YOU. YOU are the only one who can find the time or money or energy - the world isnt going to find it for you and magically give you an opening, a clearing, space in your life to do the thing youve always wanted to do. Youve got to make the space, and then youve got to defend it by constantly reminding yourself of WHY youre doing this. . The missing link is not diet or exercise or anything or anyone else but YOU. The sooner you accept that, the sooner you can start REPAIRING to build a better life and stop REPEATING your old habits and setting the same goal every year See more

05.01.2022 Getting so close to being able to share the reason Ive been so quiet over the past few months!! keep your eye out for a big announcement in the next week #brainstorm #nextstep #planning #perthfitfam

04.01.2022 I read a book last year called Own The Day, Own Your Life by Aubrey Marcus. While the some (read: all) of the diet and training advice dispensed in the book was...questionable at best I liked the concept of building routines and habits into each day and focusing on mastering them to live each day to the fullest, make the most of it, master it - adding up to an extraordinary life. So my focus this week is to focus on only the 24 hours in front of me and how to make the most of them #owntheday #mindsetmatters #mindset #quotes #motivation

04.01.2022 Done in under 2 hours Breakfast and Lunch Prep BREAKFAST: 250g YoPro, 30g All Bran, 100g Frozen Strawberries, 75g Frozen Cherries + 5g Almonds. LUNCH: 170g (raw weight) BBQd Chicken Breast, 1 serve Gravy, 100g Frozen Mash + 200g Frozen Veg. #mealprep #perthisok #perthfitfam

03.01.2022 Super Easy High Protein/Low Calorie Frittata Ingredients: 500g egg whites, 8x eggs, 280g bag of spinach, 5x slices (80g) Bega 50% Less Fat cheese, paprika, salt, pepper. Put a small amount of water in a deep saucepan, add the spinach and wilt. Remove from heat and drain spinach in a colander. Whisk the eggs and egg whites with pepper, salt and a little (or a lot) of paprika. Return the pan to a medium heat and add the egg mixture. Add the spinach in chunks and then ...swirl through the egg mix. Arrange the cheese slices on top. Leave the mix to cook, with the lid on, until the edges look cooked but the middle is still slightly wet looking. Once it gets to this point, you can take the pan off the heat and put it under a grill to finish the top off. If you dont have a grill, you can just leave it on the heat and it will cook through eventually (with the lid on). Cut into 4 slices and voila I topped mine with pomegranate seeds and a crunchy sprout mix. Sugar free tomato sauce is great too. . . #iifym #mealprep #ifitfitsyourmacros #myfitnesspal #flexibledieting #highprotein #lowcarb #lowcalorie @ Perth, Western Australia See more

03.01.2022 You started this journey for a reason. Whatever your reason - you felt unhealthy, weak, overweight, tired, slow, unfit, out of control - the pain of your situation was so much you chose to change it, and everyone starts with lots of motivation. But then life gets in the way and its too hard - its too hard to fit 3 sessions in a week, too hard to prep your food, too hard to track it, too hard to say no to those extra beers/wines on the weekend, too hard to cook dinner so Il...l just get takeaway, its just all too hard. Im not about to tell you that losing weight or achieving any of your goals is easy - it is hard. Life is hard, no matter what - BUT YOU CHOOSE HOW. You choose your hard. If you dont do any of the things you need to do in order to change (because theyre hard), youve chosen your hard - waking up in a years time and being in exactly the same place as you are and feeling the exact same pain that caused you to come to the gym in the first place. The disappointment or shame of that realisation. Thats your hard. OR You can choose to do the hard things. Embrace the suck. Find time and energy to do the things you know you need to do - The problem is not resources - its lack of resourcefulness. Look for solutions, not more excuses. For some time, your life may not be easy. You might have to say no to some things, and thats hard. You might feel a little isolated, hungry or tired at times. You might have to wake up earlier than youd like, spend some of your Sunday meal prepping when you really dont feel like it or say no 1000x to your well meaning friends who are trying to convince you to have another drink. Hardest of all, you might need to face your own bullshit and work through some uncomfortable mental hurdles. Im NOT saying those things arent hard. But in a years time, you could wake up and see a person thats no longer experiencing the pain they did a year ago. More confident, proud, healthier, happier, and able to say I can push through hard things to achieve any goal I set myself. Thats pretty fucking awesome, and totally worth some hard shit now. *** Something I wrote after being inspired by all the members at Inner Strength Training Studio and their efforts during the nutrition challenge we currently have running.

01.01.2022 Feeling VERY grateful to be working with @jessicayannakis to offer this course out of @innerstrengthtrainingstudio starting early October. Over my time as a PT Ive come to love training all different types of people but I got into this industry with beginners in mind - wanting fewer people to experience the embarrassment and awkwardness I felt as I tried to get into fitness as a complete beginner. I LOVE seeing people find a form of exercise they enjoy and that is constructi...ve and empowering. If you are in Perth and youve been wanting to join a gym or learn how to Strength train but anxiety has been holding you back, this is the course for you - send me a message if youd like to know more or secure a place! There is discounts for early birds #perthfitness #perthfitfam #beginnersfitness