Erin White Fitness | Sport & fitness instruction
Erin White Fitness
Phone: +61 413 040 136
Reviews
to load big map
22.01.2022 R U OK? I'll keep it super simple. Ask those people who you look up to, that ask you questions & are the listeners: - Teachers... - Managers - Mum - Dad - Grandparents - Business owners - Sports coach - my list can go on and on and on
20.01.2022 Sunday morning fun Which one are you? Comment below I'm a 4C kinda gal
19.01.2022 Socially distanced jiggles Have you got back into the gym or are you continuing to exercise from home? Drop a selfie or boomerang below
19.01.2022 VIRTUAL CLASSES | So it looks like we won’t see the inside of gyms for a while yet , but we can still help you stay active and moving from the comfort of your ...home! Current members can get access for $24 for 4 weeks, that’s only $6 a week! Non members access is $40, $10 a week! So renew or join our Sky Virtual membership today! Instructions and payment details are in the pic. Find us on Facebook, Sky Live + Virtual
18.01.2022 MERRY CHRISTMAS
17.01.2022 What causes us to overeat? How can we overcome this? Read below to discover what are the causes and how you can overcome. 1. Sleep Sleep regulates everything, including your appetite. Sleep deprivation can cause a reduction in your metabolism. Having poor sleep patterns can result in an increased appetite and a slower metabolism.... 2. Mindfulness & Eating Speed Put simply, if you are not focused on your food, you will eat more of it. 3. Decision Fatigue Your ability to override what your instincts are telling you is what is known as ‘executive function’. Executive functioning is an exhaustive process that fatigues with use. This is generally why people experience a loss of will power later in the day. They accumulate decision fatigue throughout the course of the day and are then prone to binge eating at night. (I am one of them!) 4. Body Fat % The less body fat you have, the hungrier you become. This is why dieting becomes increasingly hard the leaner you become. Here are my top tips I give my clients to prevent over-eating and control appetite 1. Eat slowly and mindfully Turn off the television, close down the laptop; take time to enjoy your food. 2. Prioritise your sleep The importance of a good sleep is a topic I will cover in another post but here are some side effects of sleep deprivation: - Increased cortisol production = stress; - Reduced testosterone production = loss of muscle mass; - Increased appetite = decision fatigue = binge; - Increased insulin resistance = excess glycogen = type 2 diabetes; - Decreased cognitive functioning and overall decreased well-being. Some tips to ensure a good sleep: - Regular sleep and waking patterns (even at weekends); - Cool room temperature (17-18); - Dark room; - Limit screen time in the hour or so before sleep. 3. Avoid decision fatigue Limit the number of decisions you have to make by preparing food in advance. 4. Get Into Routine The body LOVES routine so try to eat meals at roughly the same time every day to avoid hunger. 5. Stay well hydrated Aim to drink 3L of water per day. Try adding lemon or diet cordial if you find it hard to drink in Winter. 6. Successful Pantry/Fridge Keep snacks you usually reach for out of sight and don’t keep any food in your kitchen that you don’t intend on eating. (I get my partner to hide the chocolate). 7. Focus on eating foods that provide a high level of satiety These foods have a high volume (few calories per 100g) and are: - high in fiber & water, - high in protein - solid over liquid For example, eating chicken breast is far more fulfilling and satisfying than drinking a protein shake. Foods that tend to be highly satiating are: - Cottage Cheese, - Greek Yogurt - Pumpkin, - Dark (green) vegetables, - Blackberries, - Eggs, - Strawberries, - Cauliflower, - Fish.
15.01.2022 LEG DAY! Give this a go on your next lower body day. No leg extension? Try swapping it for heel elevated squats and adding a pulse at the bottom for extra quad contraction ... @skyfitnesstraralgon
11.01.2022 PROTEIN WAFFLES - Approx 200cals (depending on your protein powder) - 3g Carbs - 30g Protein - 5g Fat... Enjoy *If you don't have a waffle iron, these will make great pancakes too
08.01.2022 SCREENSHOT THIS BACK & BICEP WORKOUT Now that many of us are heading back to the gym and are trying to find a routine again, it's super important to set a plan before you walk through the gym doors. Otherwise you generally end up walking around aimlessly. Here is one of my go to back workouts to help you gain some momentum and structure back into training: ... A - Lat Pull Down B - Seated Row C1 - Close Grip Pull down C2 - DB Bent over row D1 - Straight arm pull down (cable) D2 - DB Hammer Curls E1 - Assisted Pull ups E2 - DB Bicep curls INSTRUCTIONS: *Exercises A & B: - SETS = 4 - REPS = 15/12/10-8 - HEAVY Where reps decrease, weight should increase. * Supersets C1,C2 etc: - SETS = 3 - REPS = 10-12 - lighter weight, focusing on contraction.
06.01.2022 MEET JESSIE Her Goal: To create muscular definition and fit comfortably into clothing she has in a smaller size. Currently down: 2.5kgs and a huge 15cm... Currently up: Almost doubling her weights in every exercise. In just 4 short weeks she has adapted to her new training and nutrition like a boss. I cannot wait to see what this girl can do in the last 4 weeks of her program
06.01.2022 Meet my assistant - Arnie Today I sat in bed ALL day working on new training phases for my clients, new social media content & getting 2 new clients ready for their lifestyle change! A very productive work day but im hanging for a walk to stretch the legs and the mind
05.01.2022 LIFT WEIGHTS LOSE FAT. *My top tips and an example workout* I’ve been in the fitness industry for 6+ years now and the most common thing I hear is: ‘I don’t want to get bulky, I just want to lose weight and tone. ... Let me firstly clarifytone = firm body with muscular definition and shape. Key word: muscular! In order to tone, you need to have a foundation of muscle underneath the skin/fat. Once fat loss is achieve the muscle/definition will appear and BAM you are toned! The purpose of weight training is to break down muscle driving it to rebuild stronger than before. If you are lifting a weight that does not place enough load on the body you won’t stimulate growth of new muscle tissue and as a result your body will see little to no change. Before you say ‘but I don’t want to build muscle!’ let me explain a few benefits of building muscle and it is a must if your goal is fat loss 1. Building muscle increases your BMR (Basel metabolic rate) causing you to burn more calories throughout the day even when you are not exercising. 2. Muscle consumes calories simply by being in your body; it is active body tissue. This means the calories you eat will become fuel for your muscles, which require a lot more energy than body fat does. Do I have you excited to hit the weights yet? To build muscle you must first stop lifting lightweights! 15-20 reps on an isolated body part (think bicep curl at 2-3kg for example) is not going to get you your desired results. Instead, try working in the rep range of 8-10 reps x 4 sets on compound exercises such as squats, deadlifts, chin ups and bench press. These exercises are your big bang for buck lifts meaning they use multiple muscles at one time, far more efficient and they get the heart rate firing! The key is to use enough load/weight so you are close to failure on the 8-10th rep to really stimulate muscle growth. You can super-set (meaning do two exercises back to back) an accessory exercise to get in as much work as you can during your session. An example lower body workout would be: 4 Sets of 8-10 Reps: A1 Barbell Back Squat A2 Walking DB Lunges B1 Leg Press B2 Lying Hamstring Curl C1 Barbell RDL C2 DB Step Ups Give it a go for 4 weeks and measure your progress through measurements not the scales!
05.01.2022 Have you heard of MUSHROOM MINCE? - Me either until I did my weekly shop I picked up 3 packets purely because they were on special for $1....best $3 I've ever spent!!... Tonight I decided to make a big batch of Bolognese and it is amazing! This is definetly my new favorite budget friendly meal AND you can't even tell it's meat free....which is a big win for someone who LOVES her meat NUTRITION. Serving size: 350g Calories - 131 Protein - 10g Fat - 2.2g Carbohydrates - 20.7g
04.01.2022 Are you Monica or Rachel?
03.01.2022 How are you spending your long weekend?
02.01.2022 WAITING LIST | OPEN I have had so many messages from you guys the last few days, I am loving hearing from you Although I am fully booked right now, my waiting list is still open and is growing each day!... If you are interested in Online Coaching or 1-on-1 PT please inbox me to secure your place. Once a spot opens up you will be notified
02.01.2022 DID YOU KNOW... I have a Recipe E-Book available? 70+ pages of delicious recipes. Each recipe includes a full Calorie & Macro breakdown - great for those following an IIFYM lifestyle.... Book also includes: - Vegan & Vegetarian Options - Food swaps ideas - General education on Calories & Macros Available to purchase for only $39.99 - please inbox to arrange your copy
02.01.2022 Guess who just became a Body Attack Instructor @lesmills #lesmills #bodyattack
02.01.2022 There is so much information out there on the best methods and training splits to build muscle. It's overwhelming. I get it. Don’t worry, where there is a will there is a way! For me, it’s about simplicity. ... Here are my 5 super simple principles to follow: 1. SETS. How many sets should I do? 10 is the sweet spot for intermediate-advanced. 10 sets per muscle per week prompts a greater hypertrophy response than under 10 sets. 2. REPS. What’s the best rep range for hypertrophy? Provided volume is equated, there doesn’t seem to be much difference between different rep ranges. What does this mean? Basically, if you take an 8-rep set one to two reps shy of failure, or if you take a 30 rep set one to two reps shy of failure, from a hypertrophy standpoint, the results are nearly identical. The key part of this is making sure you’re taking the muscle close to failure regardless of rep range. 3. INTENSITY. So, how hard should I train? You should ideally be training close to failure. As mentioned above we want 1-2 reps left in the tank. Taking all sets to failure can lead to more fatigue than necessary and will fry your CNS! This is why it’s recommended to leave some reps in reserve (RIR). What about resting times? I recommend resting for as long as you feel you need rather than having a times rest. Ensure you have enough energy to use for the next all out set. 4. CALORIE SURPLUS. From a nutritional side, if you’re not eating in a surplus (eating more calories than you burn), then you are severely limiting your potential to grow. You don’t need to eat way over your maintenance calories or do a ‘dirty bulk’. Remember food is fuel. My general guideline is to stick to 100-200 calories over your maintenance to maximize muscle growth and minimize body fat accumulation. 5. PROTEIN INTAKE. Overfeeding on a high protein diet, compared to a low protein diet, can be linked to higher lean (not fat) body mass gain. If your goal is to increase muscle mass, ideally protein intake should be roughly 1.8g 3.0g/kg per day.
01.01.2022 2020 can bugger off now A BIG Merry Christmas to all the hard working Trainers and Gym Owners/Managers who worked their asses off to keep their gyms alive this year
01.01.2022 Do you fight the urge to sit and binge or give in to it? I ALWAYS train the day after but not before I've re-hydrated. Alcohol is diuretic meaning it will dehydrate you. Combine this will a big salt hit (probably from the late night Maccas meal....am I right) and you have a recipe for dehydration. This is why you feel so crappy and thirsty in the morning after.... One night will not undo all your progress, but not being able to get back on track reasonable soon afterwards will lead to a downward spiral. Embrace the pump & put those extra calories to work
01.01.2022 Happy Hump day
01.01.2022 We all have bad days....Today I had one A really bad one. Worst I've had in years. This lock down had finally got to me. I felt like I was going backwards and with the recent "roadmap" announcement I couldn't see anything to look forward to. ... Normally I can pull my shit together but today my usual strategies didnt work. I tried: - Strength training, - Going for a walk, - Hot bath, - Meditation using an app, - Cups of chamomile tea, - Having a nap, - Netflix binging, - Even junk food!......nothing worked until I saw my Facebook memory. Photo on the left was 2 weeks before my 1st comp 2 YEARS AGO! Photo on the right is 2 minutes ago. This memory has made me realise that even though my routine is completely up shit creek and I can't train how I want too, the fact that I have still soldiered on and have maintained my conditioning for 2 years gives me more fire in my belly to keep going. This was enough to make me remember that one bad day won't break me! We all have bad days (even those perfect, smiley Instagram people). So accept when you're having a day day, but don't let it own you. Find something powerful to help get out of your funk or try my usual strategies and make tomorrow count
