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Andrea Taliana

Phone: +61 434 387 736

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25.01.2022 Merry Christmas Everyone! Wow it has been a year and for some of us Christmas is a little different. The challenges that this year brought also brought out our strengths. May today be filled with love and happiness!... Merry Christmas . . . . . #merryliftmas #merryliftmass #merryliftmasandhappyholidays #merryliftmaschallenge #merryliftmasyafitnessanimal #merryliftmasfolks #merryliftmas #merryliftmas2me #merryliftmas #merryliftmas #merryliftmas2019 #merryliftmas #merryliftmasandahappyswoleyear #merryliftmastous #merryliftmass #merryliftmastoall #merryliftmasyafilthyanimal #merryliftmasisuponus #merryliftmastome #merryliftmaseve #merryliftmas2015 #merryliftmass #merryliftmaschallengelittlebitch #merryliftmas #merryliftmas #merryliftmastothegymers #merryliftmas #merryliftmasyafilthyanimals #merryliftmas #merryliftmas

24.01.2022 With 5 weeks to go in Lockdown Stage 4, most of you are looking to lose weight and improve your health. But how are we to lose weight when we are stuck in iso? We’ve been conditioned to think of exercise as a key ingredient, of any weight loss effort. ... But in truth, the evidence has been accumulating for years that exercise, while great for health, isn’t actually all that important for weight loss. It just enhances our efforts. The amount of calories is what has the ability to see us lose or gain weight. The implication here, is that while your food intake accounts for 100 percent of the energy that goes into your body, exercise only burns off less than 10% to 30%. That’s a pretty big discrepancy, and definitely means that erasing all your dietary transgressions at the gym is a lot harder than pounding the pavement. "You Can Not Out Train A Poor Diet" How much we eat is connected to how much we move. When we move more, we sometimes eat more too. People seemed to increase their food intake after exercise, either because they thought they burned off a lot of calories or because they were hungrier. What is the answer here? Calories in Vs Calories out, is one part of the equation. There are many factors that also involved regarding the calories we consume and how we can lose weight. So while we are stuck at home, only allowed out for 1 hour a day for a walk, we can manipulate our calories and make better food sections that will aid in our fat loss efforts. If you would like more help with this, please reach out and drop me a below. Let me help educate you on how to fuel your body for optimal fat loss during this lockdown 2.0 . . . . . #absaremadeinthekitchen #goodmorning #homemadefood #mealprepping #eattolive #dinner #foodforfuel #homecooked #homecooking #loveyourbody #homemadecooking #whatsonmyplate #foodmotivation #dinnertime #homecookedfood #cico #weightlossjourney #mealplan #musclefood #glutenfreefood #foodoftheday #homecookedmeal #eatcleantraindirty #eatclean #dairyfree #cleaneating #mealprepideas #mealplans #mealprep #dinnerideas See more

24.01.2022 If You Want Something You've Never Had.... Then You've Got To Do Something You're Never Done... Are you ready to change your life for the better?... Can I get a 'Hell Yeah" . . . . #fatlosscoach #fatlosstips #fatlosstip #weightlossjourney #fatlossgoals #wellness #changes #changeisgood #success #growth #fitnessmotivation #lifecoach #goals #changeyourmindset #gratitude #mindset #change #lifestyle #motivation #fitness #loveyourself #selflove #lifequotes

22.01.2022 Is Success Passing You By? You may came second in that competition, nearly got that job or almost reached your personal best and while you felt so close to achieving success in your circumstances, you didn't quite 'Get There' & now success feels even further away. After awhile, you can end up feeling believing that you will not be successful & you can quite easily accept that belief as a reality. BUT.. if you adopt that belief, you will continue to find evidence to suppo...rt it & continue feeling success is out of your reach. On the other hand you may have heard others being so lucky, always confident & winning at everything they enter. These people most likely have a 'Successful Mindset' and I am going to give you tips on how you can adapt one too! Acknowledge the success you have achieved Challenge your reality Alter your beliefs as they are not always truths Be Grateful for what you have in your life DAILY! Make a list of people who inspire you Be clear on your vision Note you success DAILY! This is something I work with my clients. slowly altering their belief systems and changing their reality. How you experience life & your success is controlled by the perception you hold of yourself1 If you want success you have to change your mindset. . . . . . #love #millionairemindset #instagood #motivation #motivationalquotes #positivevibes #hustle #inspirationalquotes #successquotes #motivational #business #successfulmindset #mindset #goals #successful #entrepreneurship #entrepreneurlife #quoteoftheday #mindsetiseverything #happy #instagram #loveyourself #positive #entrepreneur #inspiration #quotes #businessowner #success #life #nevergiveup See more

22.01.2022 I can't tell you how many photos I have of me like the first photo. Here I am, taking the before photo, for another fad diet, promising "YOU WILL LOSE 9 KILOS IN 6 WEEKS just have these Shakes. I remember how excited I was... Wow! I was going to get back to my old self, my size 6 body, look and feel sexy and never be that size ever again!... BUT... Guess what? 3 weeks in and I gave up. I threw in the towel and went back to my old habits. Why, you ask? Because, drinking my food, was not sustainable for me, and I put all the weight back on because I learnt nothing in the process. The second Photo of me was taken in Bali, enjoying ALL THE FOOD and feeling Sexy and Confident. I know you feel like I did... You want to break Free from the yo-yo dieting . Find a sustainable way to enjoy food and social events Learn how to eat for you & Get sustainable results Then my Losing the Lockdown 5 is for you. my program is a 90 day wellness program dedicated to healing your relationship with food, help you lose weight & feel confident your own skin without restrictive dieting. if you would like to hear more DM me with "I'm In" Program starts 25th of November. . Only 10 spots available. * * * * #FitFam #InstaFitness #FitFam #Fitness #FitForLife #FitLifestyle #FitJourney #FitnessForLife #FitGoals ] #HomeWorkout #WorkoutAtHome #NoShortcuts #HomeFitness #FitTips #FitFun #HandleIt #ExerciseTime #FitnessBody #FitnessTips #FitBody #InstaFitness #FitnessAddict #Exercise #StayFit #Sweat #StrongNotSkinny #FatLoss #WeightLoss #WeightLossJourney

22.01.2022 So whats the BIG Story on eating your Greens! Most likely you were told as kids and now you hear it from me "Eat your Greens!" Green veggies & leafy greens are for one low in calories, yet high in fiber, vitamins, and phytonutrients, greens are incredible for your health in more ways than you would even suspect. ... Here are my top 6 benefits of adding greens to your meals. 1. Support Optimal Brain Function - Greens are know to support memory and reasoning as you enter your golden years. It is said that those who ate mostly leafy greens each day had slower rates of cognitive decline compared to those who ate the least. 2. Fight Belly Bloat - Potassium, a mineral and electrolyte found in abundance in greens, is essential to keep an optimal fluid balance in your body. This could help with with bloating. 3. Make Your Skin Glow - Say WHAT!! Beta-carotene, the plant pigment that we normally associate with carrots and other yellow-orange veggies, is also hiding in leafy greens.Beta-carotene can give your skin a youthful glow. 4. Relieve Stress - Leafy greens are an excellent source of folate, which helps your body produce mood-regulating neurotransmitters such as dopamine and serotonin. Plus, the magnesium found in green leafy vegetables can help support optimal vascular health. 5. Improve Inflammatory Response - Though this may be a no-brainer, I want to emphasise how important it is to support a healthy inflammatory response in order to protect yourself from a battery of chronic illnesses. Leafy greens contain antioxidants and polyphenols, the disease-fighting compounds found in plant foods 6. Help with Removing Toxins - Greens are expert detoxifiers, thanks to chlorophyllthe pigment that makes greensgreen! Chlorophyll-rich foods such as spirulina, chlorella, parsley, and alfalfa bind to heavy metals and toxins in your blood and carry them out of your body. Chlorophyll also helps cleanse your liver to support your body’s natural ability to detox, and supports immune function to keep toxins from collecting in your body in the first place. If you are struggling to get greens in your diet, reach out. Now taking on nutrition clien See more

21.01.2022 2020 has been a challenging year for everyone around us, Now is a time for us all to stay connected and, for those who are able, be willing to support those around us. R U OK? Day is Today. It’s the national day of action when we remind Australians that every day is the day to ask, Are you OK. By knowing what to say you can help someone feel supported and access appropriate help long before they’re in crisis, which can make a really positive difference to their life. A conversation can change a life #ruokday

21.01.2022 New Year, New Me. As the saying goes. 2021 is the year of the Strong Female!! Entering in to 2021, it's time that we start focusing on ourselves. ... Ladies, so let's start focusing on Embracing the Fear of Change Living in the present Embracing being different Create your happiness for you Knowing that you are good enough Stop over thinking Focus on what pleases you Finding the best version of you Who's with me?? Drop me a . . . . . #strongfemaleprotagonists #strongfemalerolemodels #strongfemalefriendships #strongfemalecannabis #strongfemaleattitude #strongfemaleartist #quads #strongfemalecharacters #strongfemales_ckornacki #strongfemaleleaders #strongwomen #strongfemalesrule #strongfemalelead #strongfemalegamers #strongfemalerolemodel #strongfemaleprotagonist #musclesandmascara #strongfemaleroles #strongfemales #strongfemalemc #bodybuilding #strongfemalesrock #strongfemaleleads #strongfemalesinbusiness #strongfemalecharacter #strongfemaleleader #strongfemaleathletes #strongfemalebusinessowner #femalestrong #instafit

21.01.2022 Why is it that we should understand our cycle? Our cycle is like a health report card for us, and we can learn a lot about our health from our cycle. The Menstrual Phase of your cycle is the 1st phase of our cycle and is the first day of our period. The phase lasts from 3 to 7 days depending on your cycle.Our period is our uterus sheds it's inner lining. This lining is the endometrium, which is a soft tissue developed in preparation for pregnancy. ... During this time, fluid-filled pockets, called follicles, develop on our ovaries. Each follicle contains an egg. The follicle produces high levels of oestrogen which boots endorphins, leading to raised energy levels, post period. During this first phase, prioritise self care, take relaxing salt baths, say no to things you don’t want to do, sleep more, take your training down a notch and practice yoga and/ or meditations. Eat foods that are warm and nourishing. Do you know when your Menstrual cycle is due? I have had some red flags this cycle. Period pain, heavy bleeds and spotting before hand. . . . . . #menstrualhealth #menstruationmatters #periodcramps #wombwellness #menstruacionconsciente #periodproblems #periodpositive #periodpower #hormonebalance #periods #menstruation #periodtalk #periodpain #period #wombwisdom #StrongNotSkinny #FitnessWomen #StrongNotSkinny #FitGirl #GirlsWhoLift #FitnessGirl #FitMomsofIG #ChicksWhoLift #GirlGains #LadiesThatLift #StrngWoman See more

19.01.2022 What are you doing today for yourself? It’s ok to focus on you! Spend the weekend to recharge and re focus .... . . . . #weightlossjourney #believeinyourself #fitnesslife #goals #gym #selfworth #girlswholift #fitness #selflovequotes #selfcare #befit #fitnessmotivation #selflove #workout #spiritualcoaching #intuitivemessge #loveyourlife #healthylifestyle #spiritguides #loveyourself #manifestation #positivevibes #confidence #smile #doitforyou #beauty #motivation #positivity #ketonessavedmylife #transformation See more

18.01.2022 Are You Always Wondering What You Should Be Eating For Your Goals? Diet, food, nutrition - whatever you want to call it, I have found that it is by far people’s most common struggle. Even I have struggled in the past with it. The most common questions I get asked are:... How much should I be eating? What percentage of carbs, fats and proteins should I be having? How do I work out what food is right for me and my goals? There is one answer I always give to these questions: It depends I could have given you the general guidelines for working out your macros but what would it achieve? If you followed it to the tee it might get you results - but for how long? How soon would you get bored? How soon would your body adapt? How soon would your goals change? How soon would something come up in your social life to throw a spanner into works? How soon would your emotions sabotage the plan? Without having support and structure ongoing in place to help you stay on track these numbers are as useless as the paper they are written on. When it comes to food the answer is never one sizes fits all. The variables are forever changing and results are never linear. So if you have been searching the internet or asking people different ways to get the same results and getting confused then STOP! Nutrition is never black and white and there is always an element of testing on yourself to figure out what works for you. The best advice I could give is find yourself a coach who can help guide and support you through this. In the longterm you will be glad you made the investment and kicking yourself you didn’t do it sooner. . . . . . . #womenshealthmelbourne #women #wellness #motivation #womenshealthmatters #selfcare #womenshealthaus #womenshealthcoach #womenshealthadvocate #weightloss #health #womensupportingwomen #nutrition #healthylifestyle #selflove #love #hormones

17.01.2022 So you have finished your period, please welcome the Second Phase also known as The Follicular Phase. During this phase oestrogen and testosterone levels increase towards ovulation. Our bodies hormone control centre, the hypothalamus, sends a message to the pituitary gland at the base of your brain. The pituitary then releases follicle-stimulating hormone. hence the name. Due to this you may feel a rise in energy, mood and confidence. This is the time to challenge your...self physically. Socialise with friends and do new things. Your brain is more switched on so schedule the important things, initiate new projects and act on your ideas. This is the time to start creating new habits and building towards the version of who you want to be. If you are looking to start on a new journey this is the time. Would you like to know more about your cycle? . . . . . #fatadapted #antioxidant#naturalweightloss #femalehormones #estrogenbalance #testosterone #healthyjoyful #antiinflamatorydiet #weightlosscoach #womenhormonesandfasting #antiaging

17.01.2022 Wow!!! What a year 2020 has been for everyone! We have all had our ups & downs, success & failures, wins & challenges. I have definitely learnt a lot in 2020 & seen a lot of personal & professional growth. ... But as the year draws to an end we are always thinking about what we want to add to next year, how can we make it better. However, it is equally important to be aware of what we want to let go from the year that was. So things We need to leave behind are: Toxic Thoughts Limiting Beliefs Fake Relationships Our Egos False Expectations Being Too Hard On Ourselves. We need to decide to leave these things behind us to naturally create more space, time and energy for the new, fresh year that is ahead of us. Give me a 'HELL YEAH" if you are ready for a positive 2021 . . . . . #femalehealthpodcast #femalehealthandperformance #deeptissue #blackfemalehealth #nutrition #deeptissuemassage #massagetherapist #femalehealtheducation #femalehealthandwellness #femalehealthawareness #femalehealthmatters #femalehealthmotivation #femalesexualhealth #femalehealthcare #period #femalereproductivehealth #femaleshealth #femalehealthcoach #blackfemalementalhealth #femalehealthissues #chiropractic #femalehealthfitspo #bodymassage #femalementalhealth #pcos #womensfitness #femalehealthandperformancespecialist #womenshealth #fertility #femalehealthprofessionals

16.01.2022 ONE WEEK TO GO!! 28th of September & Vivid is Back For Face to Face Coaching Outdoors!! As long as the COVID 19 numbers continue to track as they have been, this is 100% happening!... I will have my set up: Squat Rack, Olympic barbell, bumper plates, Dumbbells, bench and more to get you moving and building that lean muscle mass for the summer body composition you have been dreaming about while in lockdown. Nutrition coaching and support to get you there and supplement your training. Whats stopping your from reaching your goals for 2020? Please note you must be within the 5km radius of Elwood & Albert Park. Limited spots available, DM for details . . . . . #fit #strength #workoutmotivation #outdoorfitness #outdoor #inspiration #personaltrainer #gym #weightloss #fitnessmotivation #health #outdoors #fitfam #outdoorworkout #fitness #nature #fitnessjourney #personaltraining #motivation #training #workout #healthylifestyle See more

16.01.2022 Do You Need Reverse Diet?? As some of you might of seen, I am currently reverse dieting a client out of a very aggressive deficit that she has been in for quit some time. So what is Reverse dieting? and is it something you need to do?... Reverse dieting is an eating plan that involves gradually increasing your calorie intake over a period of several weeks or months. One study on reverse dieting describes it as providing a small caloric surplus to help restore circulating hormone levels and energy expenditure toward pre-diet values, while closely matching energy intake to the recovering metabolic rate in an effort to reduce fat accretion. In other words, unlike other diet trends, this diet is not about changing your physical appearance. It actually works on your metabolism. With reverse dieting, you’re slowly and steadily increasing your calories while (hopefully) minimising the amount of fat you gain to increase your metabolic rate. You’ll get to consume more calories without the extra weight once you’re done. Reverse dieting is really beneficial for those who have been on restricted calories, have a history of aggressive dieting for extended times, or are trying to lose weight but can’t stick to their calorie deficit because it’s too low. By reverse dieting, you’ll be able to increase your calories. When you do decide to cut, you won’t be cutting at such low numbers. Or, if you just love eating and want more freedom with your calories, then reverse dieting is a great option. It means you’ll have more calories to play around with at social functions and more energy. It’s a win-win situation! If you are feeling low on energy, struggling to stick to your diet and know you are under eating but not sure how to increase your food; please reach out. I currently have a waiting list to start mid January 2021. . . . . . #womenshealthmelbourne #women #wellness #motivation #womenshealthmatters #selfcare #womenshealthaus #womenshealthcoach #womenshealthadvocate #weightloss #health #womensupportingwomen #nutrition #healthylifestyle #selflove #love #hormones

15.01.2022 Ready To Learn About The Final Phase Of Our Cycle? Our final phase is the Luteal Phase. There is 2 parts to this phase and lasts approximately 12 - 16 days. The first part you are still riding the ovulatory phase until progesterone increases and you may start heading into PMS symptoms. During this phase up your self care routine, eat nursing foods, rest and relax. This phase is when we start to experience PMS, the horrible cramps, PMS, super heavy flow, blood clots, ...migraines, teenage-like acne, bloating, and exhaustion and I'm sure we have all heard that these are completely normal. This is not the case and is a sign that there is a hormone imbalance. This phase is also when pregnancy cannot occur, because the egg is already gone with the ovulation day. How do you feel about your cycle? Comment Below . . . . . #ovulatoryphase #menstrualcycle #ovulation #pmsmemes #hormonehealth #follicularphase #pcos #fertility #period #hormones #menstrualphase #periodproblems #menstrualhealth #pms #womenshealth See more

14.01.2022 The first day of spring, it’s always such a beautiful season. New beginnings... Can you smell the new air... Breathe it in... ... Hold in there Victoria, There is light at the end of the tunnel . . . . . #instagood #freshair #tuesday #beautiful #september #hello #thisiscbr #photography #firstdayofspring #photo #melbourne #ride #springishere #spring2020 #myabcphoto #flowers #springisintheair #springtime #instadaily #motivation #helloseptember #nature #exercise #spring #photographer #lightattheendofthetunnel #isolife See more

11.01.2022 The "BIG" Secrete To Losing weight.. When your aim is to lose weight, you don’t have to restrict yourself from foods, it’s about making better choices with food. We Have all been there.... Started a new diet and told our selves "No MORE Sugar!", "I am not going to eat ____ <-- (insert your favourite food here) Only to find that by the weekend we are over indulging on said food. ... No matter what diet you decide to follow, adherence to the diet is key. If you can’t adhere to your diet then what’s the point of having a diet. The best diet is the one you already have, eating the foods you love and enjoy. You might just need to learn how to make better choices to enable you to adhere to a calorie deficit. This could be as simple as making a few swaps / alternatives. Some of My go to's swaps are: Naked Burger instead of a regular burger Sweet Potato over baked fries instead of french fries 90% Dark Chocolate instead of dairy chocolate White Fish instead of Red meat What are your favourite swaps when it comes to dieting? * * * * #EatClean #EatLocal #FitFood #GlutenFree #HealthyEating #HealthyRecipes #Nutrition #Paleo #Vegan #InstaHealthy #BalancedLife #CleanFood #CleanEating #IIFYM #HealthyChoices #FoodIsFuel #Diet #DietPlan #DietBlogger #DietFood #FlexibleDieting #CheatMeal #EatGreen #EatCleanTrainMean #CleanEating #MyBodyIsAGarden #IIFYM #Macros See more

11.01.2022 Today I woke up so thankful for this life that I have created for myself. For this purpose that drives me each and every day. For this community of likeminded women that pick me up when I’m feeling down, and that put a fire in my belly that cannot be extinguished.... For this daily grind that pushes me, moulds me, and helps me to become the person that I love to be. For the ability to design my own life. To work on helping changing women's lives I’m just so thankful that I said YES to my dream, this purpose, this mission, this opportunity. It has made me a woman that I’m not only super freaking proud of, but a woman that sparks joy and belief in others. A woman that isn’t afraid to show up as herself anymore. Never doubt that you can do this too Cause you can, And you’re most likely already doing that, in your own way. But if you’re ready to level up, To stand strong in who you are and show up as yourself, to find the healthiest and best version of you! Then we need to talk! You ready? #FitFam #InstaFitness #FitFam #Fitness #FitForLife #FitLifestyle #FitJourney #FitnessForLife #FitGoals ] #HomeWorkout #WorkoutAtHome #NoShortcuts #HomeFitness #FitTips #FitFun #HandleIt #ExerciseTime #FitnessBody #FitnessTips #FitBody #InstaFitness #FitnessAddict #Exercise #StayFit #Sweat #StrongNotSkinny #FatLoss #WeightLoss #WeightLossJourney

11.01.2022 While in Iso, Are you suffering from a lack of energy, weight gain, headaches or bloating? Sugar, gluten, processed foods & transfats could be to blame for your iso issues. Filling your plate with fish, chicken, berries and all the colours of veggies will result in more energy, better sleep and help with bloating. When we eat better quality food, we are adding the building blocks to every cell in your body. ... Genes & exercise play a role in how you feel, but there is no doubt you'll improve your health by adjusting your eating habits. Let's get Victory in Lockdown, come out of iso as a winner. Let me coach you with your nutrition and educate you on how you can feel the best you have ever felt. Intake closes Sunday the 16th of August for a Start date on Monday the 17th. . . . . . #covidhealth #healthylifestyle #holistichealth #lifestyle #foodie #tasty #food #foodlover #breakfast #healthyeating #cooking #homemade #healthy #love #foodblogger #foodies #health #healthyliving #healthylifestyle #instagood #yummy #delicious #foodgasm #fitness See more

11.01.2022 My jaw DROPPED when I saw @brookemurray1993 7 weeks and 8kgs @brookemurray1993 came to me at the start of lockdown 4 here in Melbourne and was looking for help with her nutrition.... With all the stress of COVID 19 , she was over eating and making poor choices with her food. This has been a common issues for most of us. At some point we have struggled with the uncertainty of 2020, and eaten more chocolate, cheese, crackers and dip. WE are all human after all. For Brooke it was the time she wanted to take action and improve herself while in lockdown. Working with Brooke it was about getting her calories up and making the right decision on the food to ensure she reached her macros. My approach with clients is 90% good nutritious food with 10% the goodies we all enjoy. Together Brooke and I worked on increasing her daily protein intake and swapping food choices for better options. Doing all this while increasing her calorie intake and still watching her scale weight drop weekly. Generally, us females struggle the most with increasing our daily protein intake. Protein plays a big role whether your goal is to burn fat or build size and getting the adequate amount for your goals is very important. Protein to your cells is like bricks to a house. Not only is protein the building blocks to our cells - nails, hair, skin - it also:Helps aid in recovery and Helps curb Hunger. Are you feeling lost with your weight loss journey? Book a free call today to discover how I can help you shake off the COVID Fluff! Send me a DM to grab one of the last spots this week! . . . . . #stresssurvivor #healthyliving #nutrition #wordsofpower #mindbodyspirit #transformationjourney #wellbeingwarrior #fitnesspro #wordsoflove #fitnessmodel #happinesstransform #instafit #wellbeing #positivemomentumfuel See more

11.01.2022 . Enrolment is open for my Losing The Lockdown 5!! Gyms are open and I know you are working hard to shake the 5 kilograms you put on over the past 8 months. Is This You?... . You've spent many years and your hard earned money on many diet plans, pills, supplements, wraps. . You've googled and youtube'd your little heart out, but have no idea where to start - the more you research, the more confused you get. . You have hired "health coaches" or "fitness coaches" in the past to give you a plan and they end up leaving you in the dust (with little to no results). . You know how to get results for yourself but you need accountability and structure to make it happen Well then you are invited to my 90 day wellness program dedicated to healing your relationship with food, help you lose weight & feel confident your own skin without restrictive dieting. Click the link in my bio and complete my application to work with me today. @coach_andrea.vivid . Only 10 spots available. * * * * #FitFam #InstaFitness #FitFam #Fitness #FitForLife #FitLifestyle #FitJourney #FitnessForLife #FitGoals ] #HomeWorkout #WorkoutAtHome #NoShortcuts #HomeFitness #FitTips #FitFun #HandleIt #ExerciseTime #FitnessBody #FitnessTips #FitBody #InstaFitness #FitnessAddict #Exercise #StayFit #Sweat #StrongNotSkinny #FatLoss #WeightLoss #WeightLossJourney

11.01.2022 Are you Struggling to achieve your goals. I know the feeling. You are running every day, doing every workout you see. You are eating "healthy" Yet the scales wont reflect your hard work!... Well Ladies, SLOW DOWN! There is so much information on there and it can become very confusing. But what if I told you: You can eat more and lose weight You can eat your favourite foods & still see a result Get stronger from exercising less It doesn't have to be difficult. Join me TONIGHT for he first Losing the Lockdown 5 Masterclass!! When: 9th, 11th & 12th of November at 7pm Where: My exclusive Facebook Group. Click the link in my Bio to be added into the Facebook Group! * * * #FitFam #InstaFitness #FitFam #Fitness #FitForLife #FitLifestyle #FitJourney #FitnessForLife #FitGoals ] #HomeWorkout #WorkoutAtHome #NoShortcuts #HomeFitness #FitTips #FitFun #HandleIt #ExerciseTime #FitnessBody #FitnessTips #FitBody #InstaFitness #FitnessAddict #Exercise #StayFit #Sweat #StrongNotSkinny #FatLoss #WeightLoss #WeightLossJourney

10.01.2022 Just A Reminder Yes You Are strong Make no apologies for who you are. We prove people wrong by what we do, not by what we say. Nobody else has your talents, your life experiences and nobody else can bring your youness. Make your own kind of music and follow your joy....because you are enough....exactly as you are ..... .... . . . . #fitnessjourney #strongwomenofcoffee #fitnessmotivation #gym #strongwomenquotes #strongwomenrule #strongwomenofgod #strongwomenaresexy #strongwomenrock #strongwomenquote #strongwomenfactory #love #gymlife #selflove #healthylifestyle #workout #strongwomenmakewomenstrong #strongwomenstandup #strongwomendobongsoo #fit #strong #strongwomensclub #girlswholift #motivation #bodybuilding #strongwomen #fitfam #strongwomenraisingstrongwomen #strongwomenlifteachotherup #strongwomenempowerotherwomen See more

09.01.2022 It’s easy to do the hard work when we feel good, when the conditions are perfect, but what separates us from average people is when we do them even when we really don’t feel like it. Yes today is looking rather miserable outside, but your goals done give a F@#K! We all know that we got what it takes to push through the hard days, the days we feel lazy, the days we are tired or sick. I guarantee you that if you do the work on your most difficult days, you’ll feel like th...e biggest most baddest M.F. out there. This applies to almost everything in our lives. I’m not just referring to working out in todays cold weather, it could be making the calls that no one likes to make, getting up early, getting organised, eating healthy, or getting out there and meeting new people. It doesn’t matter what it is, we all know what we have to do to get us to where we want to be. NO EXCUSES! 99% of failures come from people who have a habit of making excuses. Don’t be one of them. Everyday is the right day to work on your goals! . . . . . #melbourne #trainlikeanangel #isolation #inspire #iso #vibes #bodyisatmeple #strong #workout #smashcity #fitness #getoutside #keepmoving #wellbeing #gonnamakeyousweat #fit #lovemyjob #letsgooo #healthymindhealthybody #justdoit #inthistogether #gym #posture #goals #babyitscoldoutside See more

05.01.2022 . Confused on knowing if you are ovulating? Do you know if you ovulated this month? This is a questions I ask often and find a lot of woman don't understand ovulation and why it is so important for our over all health?? Ovulation is key in making our hormones. Without ovulation we will not produce progesterone. Progesterone is essential for counterbalancing the effects of oestrogen. Without progesterone we are frazzled and moody and our periods are more painful, or ...worse yet, we don’t get our period. Without progesterone our libido also takes a huge hit. Ovulation is both a key indicator of health, and creator of health. So what affects ovulation? You see when something is out of balance in our body or lives like high stress, poor diet, medication, travel and poor sleep , our body often responds by shutting down ovulation. When we are in peak physical health, our periods will arrive smoothly and on time. Furthermore, regular ovulation results in optimal health due to the natural production of hormones which are crucial for moods and periods as discussed above, but also for maintaining our bone and heart health. Ovulation occurs around day 14 of your cycle, but this does differ from female to female. One of the easiest ways to know if you are ovulating is you will notice and egg white like mucus on your underwear. Drop me a line if you struggle to understand your cycle . . . . . #womenshealth #menstrualcycle #periods #infertilityawareness #estrogen #hormones #hormonehealth #womeninbusiness #birthcontrol #fertilityjourney #progesterone #period #womensupportingwomen #periodproblems See more

03.01.2022 . Nothing comes easy and you need to be willing to work at it consistently in order to see results. Remember fat loss is a journey, it’s not an overnight thing. You will come across many obstacles, but with a little patience and persevering through, you will succeed. ... Some things to consider when you start your fat loss journey: . It will take longer than you want it to take: This is where SMART goals are so important. . Consistency will always win: Keep at it and create good habits. You will want to quit, over and over again: This is where consistency and habit creating will get you through. There will be times when you think it's not working: Not every day will you see the scale weight drop and some days it might go up. This is part of the journey. But at the end of the journey it will be well worth it. If you are serious about transforming your body, nutrition habits and mindset then DM me with the words ‘LETS GO’ and we can talk about getting you onto the team! * * * * * #personaltrainer #melbournepersonaltrainer #femalehealth #timeforchange #strong #womanwholift #strongwomen #fit #fitspo #fitness #health #cleaneating #motivation #focusonyourself #getitdone #womenempowerment #positivevibes #mindset #womenshealth #confidence #ladydriven #femaleempowerment #believeit #vivid #vividhealthperformance #portmelbournepersonaltrainer #personaltrainerportmelbourne See more

02.01.2022 Are You Tracking your Cycyle? Our periods both reflect and affect our wellbeing. I think it’s really important in order to better understand our bodies and what the hell is going on when we have some serious moodiness present. Tracking our periods can not only let us keep on top of things to avoid an unexpected incident but also can help us to recognise if there’s any underlying conditions underlying. Remember, our periods reflect our health and our periods will often... give us red flags if something isn't right. I highly recommend you get yourselves a period tracker! There are plenty out there, so find one that works for you. Throughout your cycle your discharge will change consistencies which is totally NORMAL! Our bodies will tell us when we are ovulating. Knowing your body will help you to know when something is wrong but also when something is right. If you need any assistance, please reach out. I am always here to help you along your way. . . . . . #birthkeeper #periodpower #hormonebalance #fertilityjourney #holisticapproach #menstruation #fertility #selfhealers #infertility #eattogrow #periods #healnaturally #easternmedacine #womenshealth #pregnancy #bodyliteracy #spinningwheels #trackinngyourcyle #irregularperiods #cyclemonitoring #fertilityawareness #menstrualcycleawareness #tracking #menstrualcycle See more

01.01.2022 You had a rough day, you ordered pizza and said "I will only eat half", but you ate the whole thing. Now all your hard work is down the drain OR is It? Let's Go Over What REALLY happens when you overeat? If you overeat, you aren't a bad person, you haven't ruined your day, week or month.... You are a human. Especially during this unprecedented times. Stage 4 lockdown SUCKS! We are more anxious, emotional, and are surrounded by food in our pantry. Beating yourself up after overeating is not the way to go. You had a slip-up. Okay. It happened. Leave it in the past. How on earth is dwelling on your slip ups going to help you move forward and achieve your goals? It's not! Please Ladies understand that, You don't have to start all over. You didn't gain all your weight back. I myself know that weight loss is tough. And beating yourself up after overeating is only going to make it harder. Dust yourself off, pick yourself up, try again and continue moving forward! So what has happened when your scale weight jumps up? You gained some water weight, You ate a little more than planned.. Take a deep breath & get back on track. You Got This! . . . . . #fatloss #lifestyle #dietjourney #fitness #healthyfood #calorie #lossweight #dietlife #eatclean #motivation #healthkick #selfawareness #bingeeatingrecovery #guthealthmatters #overeat #weightlossmotivation #overeatersanonymous #holistichealth #weightmaintenance See more

01.01.2022 My Melbourne Ladies, I have been hearing a lot lately, that you are snacking out of control while in lockdown & I get it... We are all BORED in the house and in the house BORED! So here are my tips to help and get you back on track!!... 1 Protein in Every Meal: I say this one a lot. Protein in every meal will ensure you get enough & while keep you full and feeling great. 2. Leave the processed & packaged food at the shops: If you don't buy it your won't be tempted to eat it. Buy more of the good stuff - fresh fruit & veggies and meats. 3. Set meal times and eat a meals: Aim for 3 decent meals a day and set a time to eat. This will help keep you accountable and not eat or early or late. 4. Eat more greens: Veggies, especially your greens provide micro nutrients, linked to helping us feel energised. 5. Drink at least 2.5L to 3.5L of water a day: Did you know, if you feel thirsty, then you are already dehydrated. We can also confuse hungry with dehydration, so keep a bottle of water accessible throughout the day. We need to protect our energy and mindset now more than ever but also keep our health and immune system strong. Reach out if you need help * * * #nutrition #healthyeating #breakfast #health #instagood #chips #snacksonsnacks #teatime #diet #quarantine #cemilanenak #snackkekinian #tasty #stayhome #foodies #cemilan #weightloss #protein #plantbased #spicy #lockdown #healthysnacking #love #nuts #indiansnacks #snackinghealthy #vegansnacks #foods #eatclean #crunchy See more

01.01.2022 Times have been challenging here in Melbourne. Though we now have some light at the end of the tunnel and sometimes it does feel like this will never end. Practicing Gratitude Daily, has really helped my clients and myself get through some of the toughest days during lockdown. ... This is something we can all do as often as we want, but something many of us don’t do. It doesn't cost you a dollar and it is know to changing your world! It has been proven that gratitude literally transforms your brain! Expressing gratitude regularly changes the molecular structure of your brain, keeps the grey matter functioning and makes us healthier and happier. We all want change and we all want to improve in our lives and it all begins with being grateful for what we been through, where we are presently and what we will become . Gratitude is one of the highest vibrations in the universe. Be thankful for everything in your life and watch how effortlessly you manifest the life you want. Give it a try, I promise it will change your week. Simply Change your life. . . . . . #dailyreflections #intentionsetting #gratitudejournal #thankful #love #practicegratitude #mentalhealthmatters #breathedeep #hopewriterlife #growthmindset #bettertogether #spirituality #attitudeofgratitude #wordsofaffirmation #selfcare #gratitude #grateful See more