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25.01.2022 Time to get out of your hibernation pants. You'll become stronger and fitter this winter. homeSQUAD is designed to promote muscle development, booty growth, fat burn and happiness! Do it at home or take it to the gym. We start Monday!... Sign up here: www.alifestyle.com.au/product-page/homesquad-rd2

25.01.2022 A SUPER quick dinner! Tasty and easy way to use up your prepped chicken breast and turn it into spinach and ricotta chicken pasta. Ingredients:... Seasoned chicken breast Zuchinni thinly sliced in semi circles Cherry tomatoes, quartered Frozen spinach portions 1Tbsp Ricotta cheese Pasta In a frypan, add you cherry tomatoes and zucchini, salt and pepper. Meanwhile defrost your spinach portions. Once it's looking brown, add you cooked chicken. Then chuck in your spinach. Mix well, then turn off the pan add your ricotta cheese and mix. Put all this on your pasta in a bowl. A super low fat version of a very creamy and tasty pasta dish. Make it however suits your macros. I used 40g ricotta for 1 serving, 1/2 zucchini, 4 tomatoes and 100g chicken. Frozen spinach is one of those things everyone should have in their freezer to bump up your veg intake. Macros: 35P, 24C, 5F #nutrition #foodporn #foodie #foodlover #gymlife #mindful #fitness #fitfam #macros #iifym #girlswholift #healthy #lifestyle #strong #food

25.01.2022 Take time to care for yourself...

23.01.2022 12 days of Christmas Squad last workout for 2020 Complete like the song, 1 KB C+Press,... 2 pushup, 1 KB C+P 3 Burpee, 2 pushup, 1 KB C+P and so on... 12 Days Fitmas with 1 KB 1 KB Clean and Press 2 Pushups 3 Burpees 4 Thrusters 5 Single Arm KB Swing (EA side) 6 Jumping Lunges (EA Side) 7 sit ups 8 shuttle runs 9 KB Goblet Squat 10 OH Walking lunge (EA Side) 11 Tricep extension 12 Speed Sprawls #alifestyle #squad2020

22.01.2022 The final week for 2020 Squad is here! The Squad has smashed through some serious workouts to finish the year off on a high. Squad will be back 11th January 2021! Taking on new bookings, reserve your place as we're capped at 10 per class.... Timings: 45min classes, 30min Monday classes. 6.30am and 6.00am starts. Days to be confirmed. Location: Queanbeyan town park.

20.01.2022 What do YOU want to work on next? Support from a trainer and someone who understands your journey because they've been there too? What's lacking from your programming and what goals do you have? homeSQUAD has completed 2 rounds..... Do you want to do round 3?! Maybe you just need continuous online support, with a real person, programming your workouts to suit your space, your gym and your routine. Comment below. I'm ready to help you smash those goals!

19.01.2022 5 years today I started "Alifestyle" Doing what I love - helping others reach their goals, get motivated, stay on track and be stronger, happier and more confident women and men! I love my hundred and a bit clients, past and current. Thanks to you all for letting me coach you .... #anniversary #alifestyle #fitfam #lifestyle #life #fitness #girlswholift #goals #dedication #happy #fitspo #healthy #crossfit #gym #noexcuses #weights #strong #gains #bodybuilding

18.01.2022 homeSQUAD workouts will give you a glow, challenge you and grow your muscles Fun and simple to follow workouts, no strange things you've not heard of - or googling how to do it as they're all included in your exercise glossary.... Plus, I'm at the other end of your phone, one to one support through our Alifestyle app. www.alifestyle.com.au/homesquad

18.01.2022 Anyone relate?

18.01.2022 Healthy isn't expensive, here's a easy to follow article including a lost of ingredients to keep you on track!

18.01.2022 Round 2 Starts Monday! homeSQUAD includes: 6 weeks programming, Bonus Saturday smash sessions,... App access to join the Squad community, All your workouts available on your phone. community to share your progress direct access to ask me questions and help you stay on track! Only $40 for the Round 2 eBook, including access to your complete exercise glossary with 90 exercises explained. Join here: www.alifestyle.com.au/homesquad

16.01.2022 Back at weekly Meal Prep. This took 1 hour 15mins...when you practice you get better, quicker and there are no excuses for the week ahead. We've got 6 serves of Pork Mexican mince,... 8 serves of Red Chicken Curry and 7 serves of seasoned chicken for lunches - which are added to salad, pasta or rolls depending on what either of us feel like. Roast potato to accompany this salads. Steamed greens to also go with the salad, or to boost volume to the curry. It was EASY to work from home and sporadically make lunches and dinners daily. But nothing beats being planned for the week and saving another half hour to your day, not having to cook or clean, just serve, reheat and eat.

15.01.2022 We're back! Register your interest, places are limited to 10. More details to follow.

14.01.2022 Round 2 is coming. In case you were wondering what next... In case your gym classes aren't doing it for you.... You're ready for the next challenge....... You're ready to be coached from home and join a Squad to be motivated. Sign up by 12 June

14.01.2022 Amazing Monday to start the week! Some of the Squad killing their final fitness test of the year, and the others working through team sweat Monday. 2 weeks left of this year's Squad.... We're back on 11th Jan and will have some availability for new squad members! #alifestyle

13.01.2022 I've been testing a few of the Round 2 homeSQUAD workouts the past 2 weeks. They're going to be so much fun! If you haven't done Round 1, don't worry! You can get straight into Round 2 as we start off lighter and lower intensity, before working up and building up to more intense workouts.... homeSQUAD is Your complete Fitness E-Book: 6 Weeks structured workouts, Strength, HIIT & Functional style sessions, Exercise movement library, Workout words explained, and Keep on track home and park friendly workouts. Bonus Saturday smash sessions. Suitable for everyone no matter your starting point!

13.01.2022 Girls powering through Leg Day Tuesday 6min stations after 4x8 Squats today. A: 6x Squat ss. 10 Jumping Lunges B: 10 Glute Raises increase weight every set.... C: 10 KB Step ups ss. 10Cal bike erg. D: 10 Romanian Deadlift ss. 15 Frog Pumps #squad #alifestylesquad #gym #personaltraining #alifestyle #womensfitness #strongwomen #strongnotskinny #weights

12.01.2022 Happy Monday! The Morning Squad starting sweat Monday with a 5min EMOM: 5 burpees and 3 pushups, add 1 rep each round.

11.01.2022 An amazing transformation so far by my recent client Paige who came to me wanting to increase her understanding for healthy foods, how to eat better and have more variety. Paige had amazing results losing an amazing 13cm from her waist! A complete total of 26cm LOST from her body and 1.5kg proving that progress is much more than numbers on the scale. Your progress should never be only reliant on that scale number, as you can see so much change in your body and your health i...s visible regardless of scales changing like we all think they should. I never cut calories for my clients aggressively as I always want my clients to have realistic, slow and maintainable progress. They learn how to include foods they love and how a balanced diet makes for much more realistic and maintainable progress towards their ultimate goals. I was SO proud and SO happy for her understanding and persistence as well as participating in homeSQUAD Paige has also got stronger and this is just the beginning!

11.01.2022 Signed up for Round 2 yet? We start tomorrow! www.alifestyle.com.au/homesquad

11.01.2022 1 Week to go, Round 2 is almost ready! Yes, you can start round 2 if you haven't done round 1! This round is a home AND gym friendly program. Limited equipment and space is required, your program is specially designed to challenge you and change you. You will fast track your results, build your booty, your strength and your endurance.... Be part of a community. Each Squad member joins Alifestyle App where you'll see the workout direct to your phone, so you have no reason not to stay on track! You'll be able to see how other Squad members went, talk to each other and ask me questions - it's like having me as a coach in your pocket! Sign up for homeSQUAD here: https://www.alifestyle.com.au/homesquad

09.01.2022 Wednesday Squad Circuit Squad end of week 2, 35min non stop work: 5-10-15-20-15-10-5... KB Clean and Press (EA arm) Plank up downs Jump Squats Bar bent over row Bar thrusters Shoulder Taps Ball slams Athletic burpees Run

07.01.2022 Some perfect reasons to get back on your fitness/training/workout/general health routine tomorrow. Tip #752 Don't workout because you want Abs. Workout because you want to give your body it's best life.

06.01.2022 The 521 Squad Girls smashing a Thursday morning studio workout.

06.01.2022 The 321 Squad has been working so hard over the past 12 weeks. Starting from outdoor bootcamps, the restrictions saw the girls get back into it at the studio! Girls have been getting stronger each and every week, last week we tested just how strong they got, Nat lifting 82.5kg, Rach with 80kg and Ness with 55kg. Kiki got up to 40kg for 10 reps and we welcome Tania to the squad this week, getting back into it with barbell squats and our team workout Fridays.... From September we may be having more available classes, if you're looking for structured training, a perfect mix of stength, cardio and fun. Drop me a message - spots are limited!

05.01.2022 Synchronised Deadlifts to start Friday strong! 4x 10 Deadlifts into 10 Butterfly Situps Increasing strength and volume each week.... #strongwomen

04.01.2022 Monday Sweat! The Squad working their weekend off and starting out their week the best way!

04.01.2022 How we've missed mornings like these! SQUAD was back in full swing this morning! Fit testing done and dusted, let's see the progress over the next 6 weeks!

03.01.2022 My Squad knows all about this one

02.01.2022 321 Squad getting it done on a Tuesday! Sweat day: 40sec on 20sec rest. 4 rounds total - 20min circuit.... Row, Plank, Bike, Butterfly situps Plate GTOH. #squad #alifestylesquad #gym #personaltraining #alifestyle #womensfitness #strongwomen #strongnotskinny #weights