Be Hot Personal Training | Fitness boot camp

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Be Hot Personal Training

Phone: +61 414 604 301

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24.01.2022 MONDAY MOTIVATION.... Always begin with a 5-10min warmup and mobility. Finish with a cooldown and stretch. Set a timer for 6mins and complete each circuit for AMRAP (as many reps/rounds as possible). Have a 1-2min rest between circuits.... CIRCUIT 1: * Squats x 20 * Mountain climbers x 20 * Situps x 10 CIRCUIT 2: * Static lunges x 15/leg * Hip Bridges x 30 * Burpees x 15 CIRCUIT 3: * Pushup with Hot Hands combo x 5 * X-body mountain climbers x 10 * Frog jumps x 15 * Squat pulses x 20

23.01.2022 BE HOT BEHIND THE SCENES..... Do you ever feel extra-hungry after a hard workout? It’s actually pretty common. I know that some workouts (especially high intensity interval training, like Metafit) can do that to me. ... I usually train in the morning so I find later that day I am a lot hungrier than I normally am. But sometimes I also notice it the following day. Plus, sometimes after a workout it’s tempting to think that we deserve it for working so hard! But the truth is, usually I’m craving quick energy (like carbs!) and get hungry for things that aren’t the best for reaching my goals. To stop all this before it starts, I have a protein shake or smoothie after my workout. It makes a HUGE difference! This stops me snacking and reaching for a ‘quick fix food’ before my next meal. It’s just enough to keep me fueled and also help me get better results from my workouts. Do you find that your workouts leave you feeling hungry later?

21.01.2022 BE HOT BEHIND THE SCENES..... This is what keeps me going when I’m having an off day and just don’t feel like training and prepping healthy food. It’s so important to me to lead a good example for my children. One of my biggest motivators for preparing healthy meals, is to teach my children about a balanced and adequate diet. And with our children growing up in a world of social media and constant comparison, I want them to understand a healthy relationship between t...heir body’s and their movement and nutrition. At home we follow a balanced diet with no restrictions, and I’m helping them understand that it’s OK to eat certain foods, but in limited amounts. We all have our own reasons for wanting to feel strong, fit and healthy. One of the keys to staying motivated is to find out exactly your personal whys. Those reasons usually are deeper than we think they can involve our loved ones, confidence, self-esteem, wanting to fight off stress, and so much more. I also know that when I look after myself, I am a much calmer and kinder Mum :P What is YOUR why? What keeps you going? Let me know in the comments!!!

20.01.2022 Have you heard of DINTEO? It’s a way to take control of your food cravings. And it’s a tactic to handle those times when you’re suddenly confronted with yummy baked goods at work or a display of your favourite (junky) food at the grocery store. All you do is ask yourself: Do I need this eating opportunity? (DINTEO)... Like I said - sounds strange, but it actually helps take the control away from the food and gives it back to YOU! It’s surprisingly powerful. We are blessed with SO MANY eating opportunities in our world today it’s just up to us to choose which ones help us reach our goals and which ones don’t. Try it for yourself and see!

20.01.2022 5 years of Training 2020 Rochelle Baillie

20.01.2022 Get excited for Bootycamp tonight and tomorrow morning!!! I've just re-done my plans woohoo WEDNESDAY - We have a full body dumbbell workout. We'll keep things light and low impact, but still get an amazing and beneficial workout THURSDAY - I've got some gear ready to bring along for some circuit training - and the best part is - you get to choose SOME of your own workout! See some of you at a Bootycamp soon...hopefully

19.01.2022 5 years of Training 2020 Paula Ireland

19.01.2022 Which foods do you crave the most: salty or sweet?

19.01.2022 6 week Challenge coming......Monday 15th February It's been a hot minute since we've had a challenge, but I'm super excited to kick into 2021 with our first Challenge. This Challenge will be about resetting habits - training, nutrition and mindset. Details out soon!

18.01.2022 Be Hotters....pencil this one in the diaries

18.01.2022 5 years of Training Kylie Lauga

18.01.2022 What’s one thing that’s sure to kick off a craving for you?

17.01.2022 5 years of Training 2020 Debbie Jenkins

15.01.2022 Just for fun! You can only choose one, for the rest of your life:

12.01.2022 MONDAY MOTIVATION: Always begin with 5-10mins mobility and warmup. Finish with a stretch and cooldown. 50 Plank jacks 40 High knee skips... 30 Skater hops 20 Sumo Squat depth drops 10 Plank Burpees REST FOR 1-2MINS REPEAT CIRCUIT IN REVERSE 10-50

11.01.2022 MYTH OR FACT Playing a video game can help stop a craving. . ... . . YES! Researchers found that playing a game of Tetris actually helped people overcome their cravings! Scientists think that playing the game distracted them long enough for cravings (which usually last just a short while) to pass. In a study published in the journal Appetite, college students who were having cravings either played a video game or waited for the computer to load. A quarter of the game players reported their cravings went away. Note: it doesn’t have to be Tetris, according to the researchers. It can be anything that requires focus and has plenty of eye-grabbing visuals! REFERENCE: https://www.womenshealthmag.com//a1/how-to-fight-cravings/

11.01.2022 What’s ONE thing you do to kick your cravings? Share the knowledge! :)

11.01.2022 Sending a Big Be Hot Birthday shout out today to Teagan I’m warming up for the birthday burpees - see you soon

10.01.2022 I’ve got a cravings buster tip for you today that is backed by research but you might get some funny looks if you do it in public! Here it is next time you get a craving, tap your forehead with your finger for about 30 seconds! According to researchers at Mount Sinai Hospital, doing this can make cravings less intense, plus it blurs the image of the food you’re craving in your mind!... Interesting right? Tapping your foot on the floor and tapping your ear also works, but not as well as tapping your forehead. Give it a try and see if it works for you!

09.01.2022 Sending a big Be Hot Birthday shout out today to Katie It was great to see you back in studio and thanks for the birthday burpees

08.01.2022 MYTH OR FACT Reading for 30 minutes a day is linked with a longer lifespan. ... . . FACT! It’s true reading books is linked with a living longer! According to a study published in the journal Social Science & Medicine, compared with people who don’t read books: People who read up to 3 hours a week were 17% less likely to die over the next 12 years, and People who read more than 3 hours a week were 23% less likely to die over the 12 year period. In fact, the book readers lived an average of almost two years longer than people who did not read at all. The researchers used data gathered from a bigger health study of more than 3,500 people over the age of 50. The results were controlled for many factors, including gender, age, race, education, depression, employment, income level, and marital status. Reading newspapers and magazines had a weaker correlation with longevity, said researchers. The takeaway: crack open those books! REFERENCE: https://well.blogs.nytimes.com//08/03/read-books-live-lon/

06.01.2022 After a big morning of PT sessions it’s always awesome to check my emails and read messages like this just finished my own tough little sweat sess and it’s my clients who encourage me to keep going when I want to give up #Ipushthem #theypushme #teamwork #behotstudio #behotbehappybehealthy #lovemyjob #bestclientsever HOTHEALTHYHAPPY

04.01.2022 Let’s talk about ARTIFICIAL SWEETENERS! If you use them because you crave sweets, you might be setting yourself up for even MORE SUGAR CRAVINGS. I know it seems weird but ... Scientists say non-caloric sweeteners can change how sensitive your taste buds are to sweetness. Some of them are 200 to 20,000 times sweetener than actual sugar!!! Over time, this can cause you to crave even MORE sugar. The Takeaway: be mindful when it comes to your intake of artificial sweeteners and your cravings! When was the last time you had a diet softdrink??? REFERENCE: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892765/ https://www.health.harvard.edu//artificial-sweeteners-suga

03.01.2022 Happy Birthday Teagan Charlotte was a super champ and helped me get the #birthdayburpees done AND joined her mum for her workout its always awesome to see the younger ones excited to join their parents for their training sess. #behotstudio ##behotbehappybehealthy #schoolhokidays @teagz.maree

03.01.2022 5 years of Training Lisa Durkin

03.01.2022 Sending a Big Be Hot Birthday shout out today to Mel Hope you are having a great day!!

01.01.2022 All the working mums and dads out there - do you find school holidays easier or harder? I actually LOVE school holidays (before I had children I couldn’t believe parents who said they loved it haha ) but life just feels a little easier. Less dancing and sports commitments, no rushing around for school pick up and drop off, no morning rush and I love that my kidlets get to spend some quality time with their cuzzies (and annoy someone else instead of annoying me ). And after... many years of working from home and with my own business I have just learnt that school holidays I only focus on client contact time, and leave the behind the scenes work for school terms. School holidays are kinda like a mini break but I’m still working BUT I always get out of routine on school holidays. Last week I set a challenge to our Be Hotters to track their water intake, and at the end of the week I realized I was drinking way less than usual And I have not taken any time to just sit, and be mindful in the sun each day. And I can definitely notice a shift in my energy from just those 2 simple daily routines. So today it’s breaky break outside and I’ve already had my first litre if water. If you find you lose your routine during holidays, here’s your reminder to take 5 mins to do something for you! Get outside, read a chapter in a book, down a big glass of water or take 5 mins to prep a yummy salad for lunch. Enjoy the second week of holidays!!! #behotbehappybehealthy See more

01.01.2022 Another HUGE week of PT sessions has wrapped! Everyone has been working so consistently lately and the results are definitely showing. We’ve had some challenging Reformer sessions, some heavy weights lifted and a little fun with the suspension trainers. Awesome work PT Crew ANDDDD our groups have been on this week!!! I’ve loved doing the double boxing sess and we’ve also had some fun with some new moves and challenging our strength and control. Awesome work to the Gr...oup Crew 2 more chances left this week for Group Training: Metafit 6:30am Pilates 7:30am If I don’t see you tomorrow - have an awesome weekend #behotstudio #ilovemyjob #bestclientsever #behotbehappybehealthy #springtimeisthebest See more

01.01.2022 Client of the Month - August 2020 Louise Williams

Be Hot Personal Training | Fitness boot camp