Alessandra Perry PT | Sport & recreation

Alessandra Perry PT

Phone: +61 409 623 534

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• Sport & fitness instruction

20.01.2022 What a fun session today putting this one through a bit of fitness testing. She moved up to row 10kg after this!! . Fitness and mobility testing sessions are a fundamental of my training to use them as check points of where your current fitness is at, any imbalances or areas I see we need to improve on, and also to be able to conduct the same testing later on in a few weeks time and see the incredible improvements you are sure to make! They are a productive and fun way o...f tracking progress The testings are tailored to each individual and focused on their own goals and weaknesses - so each clients training will be built on excelling in their strengths, improving on their weaknesses and of course hammering home on goals they WANT to be kicking and maybe didn’t think possible . There are more ways to measure your progress than measuring your waistline or watching the scale and that is what my training is all about. The improvements I want us to see together is a higher VO2 max, stronger muscles, higher muscular endurance, increased range of motion strength and flexibility. You will love your body for the amazing things it will accomplish for you during our training and not the way it looks (and hey guess what, defined muscles and a fitter physique will still come with it! Just not as our main goal ) . (Can’t wait to put you through this again in a few weeks time to see our new benchmarks @katherinefraz_ ).

20.01.2022 A great image from a 2011 study (cited below) that demonstrates the power exercise has on preserving our muscle mass as we age. In thes...e axial MRI views of the thigh (imagine cutting the thigh in half and looking at a cross-section), we can see the increased degree of adipose/fat and muscle atrophy in the sedentary man as compared to that of the triathlete of similar age. Pretty convincing evidence to maintain a regular exercise program throughout your lifespan! Reference: Wroblewski AP, et al. Chronic exercise preserves lean muscle mass in masters athletes. Phys Sportsmed. 2011.

20.01.2022 Had a really fun time today on my insta story finding out your fav ab exercises! (Check out my insta at alessandraperrypt_ ) . We can never underrate the all important plank however - and when there’s so many different variations of it e.g reverse, side, tabletop, weighted ... how could you ever get bored?!? . A strong core is such an important foundation for overall strength, and although you do utilise your core a lot more than you expect during typical strength condition...ing exercises, I always like to dedicate about 10 mins at the end of a session or the occasional whole training session just for the core . Who would be keen to do an entire core focused workout with me?! DISCLAIMER: you wont be able to sit up out of bed the next day

17.01.2022 Branding is finally finished thanks to the widely talented (and patient) Alahna Fiveash So excited for what’s to come!

16.01.2022 Fitness is not about looking good. Being fit does not mean having washboard abs and cellulite free legs That is BS sold to you by scammers of the industry just trying to feed off of your insecurities in order to make a quick profit. Unfortunately the marketing technique of sex sells is so hugely adapted in the fitness industry and it is clouding people’s judgments and perception of what fitness REALLY is ... Fitness is determined by a multitude of different factors - flexibility, strength, agility, power, speed, endurance, stamina, skill Aesthetic does not equal fitness, and fitness does not equal aesthetic Practising good health and fitness is so important but unfortunately the industry has been so convoluted by diet culture and unreachable aesthetics that people have such a skewed perception of exercise and nutrition that it is just about looking a certain way, about getting that beach-bod. It is my job to debunk the BS that comes out of this industry and to train my clients to know that fitness is about performance, it is the way you feel - not the way you look It is about feeling good, strong, fast, durable, powerful, mobile, flexible, skilled, healthy Fitness comes in lots of different shapes and sizes Let me show you the good that there is in the fitness industry and help you uncover you happiest, healthiest self!

14.01.2022 I am continually impressed with the strength and power of this phenomenal lady! She moves as if she’s been lifting for years! So strong and such a delight to train - cannot wait to continue to watch her rise to the challenges and progress further

13.01.2022 Check out this superstar doing a 1 min plank with 20kgs on his back! - not just once, but twice! This one is a great example of how training the basic movements, stabilisers and doing mobility work helps increase strength across the board and in our bigger lifts - mixed up with a lot of versatility and challenge, he’s just so fun to program for Thanks for the kind words Nick you are killing it

13.01.2022 @gaileygram smashing out some KB snatches on Friday during his pre weekend workout! Put this dude through a seriously TOUGH muscular strength and endurance circuit was so proud of how he pushed right through to the last second. If you’re keen for a workout style to get you sweatin and sure to make your muscles sore hit me up for some fun! ... Offering half hour, 45 min and 60 min sessions covering a range of different training styles tailored to meet your individual goals! See more

12.01.2022 This real life Rocky just increased her plank time by more than DOUBLE when she did a 3 MINUTE plank!! So unbelievably proud! Go Trish!

12.01.2022 Friday night’s training session with @nickodavies doing some challenging one leg focused exercises! . . Nick came to me originally wanting to improve his overall flexibility . Over the past few weeks we’ve been working on not only improving his flexibility, but also his end of range strength and mobility that will help him to be able to lift heavier loads once he gets back to training inside the gym! . .... For my clients I guarantee that no two sessions are ever the same with a few constant benchmark exercises individual to each client that we work on together to track that client’s improvement and continue to focus on their main goals while we incorporate other factors to their training for enjoyment and challenge . . This one is a pleasure to train and a delight to program for always up to the challenge and eager to step out of his comfort zone and try something new - it’s for clients like Nick that I love what I do! . . Come to me with your specific goals and my promise is to find a fun and holistic approach to achieving them! . What do you want to target in your training?? Message me now via DM or email in bio and let me know so we can work on them together! . #personaltrainer #athometraining #gymtraining #coach #coaching #strength #flexibilitytraining #strengthtraining #flexibilitycoach #strengthcoach #fitfun See more

11.01.2022 This week some of my phenomenally strong clients have been stepping up for women’s rights!! They have been doing a collective 137 step ups each day to represent the 137 women that are killed every day around the globe due to domestic violence. The challenge starts the 19th Nov but they are all warming up and getting into the practise of it now to help raise awareness... During covid these circumstances and numbers of domestic violence attacks and/or deaths have only gotten worse and I am so proud to see my strong ladies stepping up for this incredibly important cause. If you would like to help our team fundraise head on to this link ( https://strongwomenchallenge.org/alessandra-perry ) to be able to donate - these donations will help ActionAid set up emergency safe spaces for women escaping violence where women can get advice, heal from trauma, learn new skills and most importantly, share their stories and support each other.

05.01.2022 WORD Mobility is cool! Stretching is fun! Flexibility training is important! Fuelling well and looking after yourself is crucial!

04.01.2022 STRENGTH AND MOBILITY AT ALL AGES . Fact: muscle mass decreased 3-8% each decade after 30 Fact: muscle strength declines 15% per decade after age 50 Fact: in order to maintain flexibility and agility functions older adults should perform activities to benefit this 2 to 3 times per week.... An inactive lifestyle leads to a decrease in muscle mass called muscle atrophy, leading to reduced strength, mobility and flexibility. When this is combined with the ageing process it can develop into a condition called sarcopenia which is extremely detrimental towards quality of life and can result in premature loss of life. Our bone density also decreases as we age leading to issues like osteoarthritis and increased risk to serious injuries from falls/knocks etc. Not to mention many other factors of ageing such as increased blood pressure, slower reaction time, decreased cardiac output, obesity and other issues. The correlation between inactivity in older adults and loss of life is real and can’t be ignored. The GOOD NEWS however is that with regular strength and cardiovascular training (at least 2 times per week) we can improve bone density and muscle mass dramatically, resulting in a better quality of life as we continue to age, reduced health issues and a prolonged life. Health and fitness for the older generations is an area I am particularly passionate about because you are literally saving lives through exercise . Not to mention the social benefits of keeping active and the joy it brings! You are NEVER too old to exercises and in fact as you age the need for you to exercise regularly is almost greater than ever . So what do my older client’s training sessions entail? . Building up a strong foundation first of stabilised and structured movements with light resistance and support, and slowly progressing to more challenging movements that test and require more stability as we grow strength and mobility in the client . I take great care in programming fun sessions for each client but also to know my clients personally and any health concerns so that they can move and progress in a very secure and encouraging environment . We will never do movements that you are not ready for, but I also respect that just because you are older does not mean you don’t still want to have fun and enjoy the process! I work to make the sessions engaging and fun, because exercise should never be a chore, no matter what age or reason you are training for . If you or somebody you know could benefit from tri or bi weekly strength building and cardiovascular sessions with me please send me a message or get in touch via email at [email protected] for a consultation .

02.01.2022 This is very exciting thankyou to the wonderful team at Pinnacle for wanting me to be a part of this!

01.01.2022 PSA: Hating yourself wont make you any fitter, not loving yourself and your body wont make it any stronger, picking out your imperfections and weaknesses wont help you improve . What will is a healthy relationship with you and your fitness . What will improve you is lifting weights because you like the way it makes you feel strong. What will improve you is doing a circuit workout because it makes you feel powerful.... What will improve you is training cardio because it makes you feel alive and energised. This doesn’t mean that you can’t still train competitively or for an event to win, or that you can’t still train to hit a max squat or a goal weight - this just means that you are doing it for the good of yourself and that it makes you happy . Coaching is not just counting your reps and keeping your time. Coaching is giving you the support and encouragement and discipline you need to feel strong and truly succeed in your fitness . The training my clients receive is about smashing their goals and pushing beyond their limits from happy, healthy motivators . Who is ready to redefine the way they train and the way they motivate? . Now that gyms are reopening I can offer one on one training in facilities around Armidale as well as still from the comfort of your own home. So get in touch now! .

01.01.2022 You know what I’ve been hearing a lot of since iso? Articles and influencers and talk shows talking about how to lose weight you gained during iso and shed that iso weight gain with these 10 tips! So NOT impressed. We have gone through and ARE STILL going through a bloody tough time right now, WHY is weight loss the focus here? ... Why can’t we have tips and tricks to rebuild STRENGTH after iso. Or to get your FITNESS back after iso. Or how about how to get back into exercising for better HEALTH after iso. Fitness industry: STOP focusing on weight loss STOP making people think the only reason to exercise is to lose weight STOP making people feel bad about weight they’ve gained (particularly during a traumatically difficult time) and feel like they need to do restrictive and excessive things in order to lose it quickly. Yes healthy (healthy meaning you are not going below the natural weight your body sits at when you are eating well and regularly exercising) weight-loss has benefits like decreasing risk of certain conditions e.g high blood pressure or diabetes, but it should never be the sole focus of your exercise especially if you’ve gained a healthy amount of weight (healthy meaning it doesn’t put you at risk of certain conditions such as above) that is totally OKAY and we need to know that. Exercise is about so much MORE than just weight-loss.