Beachside Personal Trainers in Shellharbour, New South Wales | Sport & recreation

Beachside Personal Trainers

Locality: Shellharbour, New South Wales

Phone: +61 422 351 628

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• Gym/Physical fitness centre
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25.01.2022 WEEKLY CHALLENGE TIME! We have a motivating & uplifting challenge this week! It’s called The 3-Word Challenge and it will completely change your outlook. It’s all about the power of the words you use to describe yourself. ... It’s based on an exercise in the book, Change by Brendon Burchard. Here’s how the 3-Word Challenge works: Choose 3 words to describe the person you WANT to be 3 important traits you would embody (ideas: happy, powerful, nurturing, energetic, brave, strong, honest, etc.). These words should resonate with you and set the standard for who you want to become. Place a reminder with those words on them in your room so you see them first thing in the morning. Repeat the words several times during the day. So, if your words are disciplined, strong, and confident, every morning you would start the day saying, I am disciplined. I am strong. I am confident. And you would repeat this several times during the day. When you say them (preferably out loud!) really FEEL how those words change your mood and your sense of control over your actions and your life! Are you going to join us? Let us know YOUR 3 WORDS in the comments below!

25.01.2022 WEEKLY CHALLENGE TIME! It’s the HOLIDAYS!! This week, your challenge is to share your favourite holiday recipe. How much fun is THAT?! It would be great if you have a healthy recipe, but if you have a special treat you enjoy making this time of year, share that too! ... Living a healthy life is all about MODERATION... and that means picking and choosing which treats are worth it. I’ll get it started with this adapted version of chef Alton Brown’s granola recipe. It’s AMAZING. While this is a clean recipe, portion control is definitely the name of the game because it’s calorie-dense. Ho-Ho-Holiday Granola (makes about 16 servings) Ingredients: 3 cups (270g) of rolled oats (not instant!) 1 cup (125g) chopped pecans 1 cup (125g) cashews cup (75g) shredded coconut cup (50g) plus 2 tbsp (30ml) brown sugar cup (85g) plus 2 tbsp (30ml) organic maple syrup cup (60ml) coconut oil (melted!) 1 tbsp pink Himalayan salt 1 cup (150g) dried fruit (I love cherries, cranberries or blueberries or a mix!) Heat your oven to 120C. Place the oats, nuts, shredded coconut and brown sugar in a large bowl. In a smaller bowl, mix the maple syrup, melted coconut oil, and salt. Pour the liquid over the oat mixture and mix well. Spread mixture evenly on two baking trays, and place them in the heated oven. Cook for 75 minutes, stirring every 15 minutes so everything bakes at an even pace. Remove from the oven and place in a large bowl. Add the dried fruit and mix well. When it has cooled, place in sealed containers so it stays fresh. What’s YOUR holiday treat recipe? Please share it in the comments!

25.01.2022 FOOD OF THE WEEK OLIVE OIL What brand of extra-virgin olive oil do you have in your pantry right now? Olive oil has been called the most nutritious fat in the world because it’s high in antioxidants and good-for-you fats. ... Not only that, but it contains anti-inflammatories that are linked with a lower incidence of stroke, diabetes, Alzheimer’s, cancer, and heart disease! PLUS it has antibacterial properties. For the best nutrition benefits, make sure you’re using PURE extra virgin olive oil. It’s easy to get more olive oil in your diet use it in salad dressings, pestos and sauces, and when you saute veggies. TIP: Olive oil degrades quickly so it should be stored in a cool, dark place (next to your stove is NOT the best idea!). If it comes in a clear container, transfer it to a light-proof container. REFERENCES: www.healthline.com/nutrition/11-proven-benefits-of-olive-oil www.healthline.com/nutrition/extra-virgin-olive-oil

24.01.2022 This recipe will let you raid your spice rack! The combo is so good and the recipe really couldn’t be easier. Serve it with your favourite veggies and some sweet potatoes for a complete meal. SIMPLE SPICE-RUBBED CHICKEN... (Serves 4) 2 tsp curry powder 1 tsp each ground ginger, chipotle pepper, garlic powder, and paprika tsp cumin tsp cayenne pepper Sea salt and freshly ground black pepper; 900g - 1300g chicken pieces, skin on or off Avocado oil or butter, as needed Preheat your oven to 200C. Using avocado oil or butter, grease a baking dish that’s big enough to hold all the chicken. Combine all the spices in a bowl, and add a couple of healthy pinches of salt and pepper. Add the chicken and stir to coat. Place the chicken in the baking dish and bake for about 45 minutes or until the chicken is no longer pink and the juices run clear. A thermometer inserted into the thickest part of the chicken should register 75C. Remove from the oven and serve!

22.01.2022 How are your workouts going!? How many do you have in so far?! Here’s a quick tip to help you through the week: Not every workout has to be a super-intense sweat session! The important thing is to just find even 10-20 minutes to move your body (run, walk, do bodyweight exercises, lift weights, bike, etc.). ... Consistently doing more frequent short workouts will get you closer to your goals than doing only 1-2 longer sessions a week.

22.01.2022 If you’re having a craving for french fries, here’s a recipe that you can enjoy guilt-free! Oven-Baked French Fries (makes 6 servings) ... 3 large baking potatoes, washed and peeled 2 tbsp olive oil Salt, to taste Cooking spray Preheat your oven to 230C. Slice the potatoes into 0.5cm matchsticks and place in a medium bowl. Add the oil and about teaspoon of salt and toss to coat. Spray baking tray with cooking spray and spread the potato sticks in a single layer. Bake for 30 minutes, stirring at least once during cooking. Your fries should be golden and crisp. Remove from the oven and serve warm!

21.01.2022 2021 is well under way and although it was a very wet start, the weather now is absolutely cracking!! After run group today I was talking to a few people who saw us running and walking around Shellharbour and they mentioned they wanted to achieve some goals but didn’t know where to start... So I wanted to share this with anyone else who is in the same boat-... My goal this year is to impact over 1,000 people in our local community and help make those families healthier and happier. So I am giving away A TONNE of my best stuff this year to ANYONE who is willing to give it a go. Starting with this, the best thing to get started with. If you haven’t already, download my FREE 2021 Goal Setting and Fresh Start Workbook via the link below and get started on your goals NOW so you have an amazing year! Click the link or copy and paste it into your browser- https://beachside.kartra.com/page/2021workbook Here’s to an amazing 2021!

21.01.2022 Because this recipe includes eggs and bacon, it’s easy to think of it for breakfast, but it’s actually great any time of the day! It will keep you feeling surprisingly full for hours. Egg Cups with Avocado Fries... (Makes 1 serving) 1 slice uncured, nitrate-free bacon avocado, cut into thin strips cup (90g) chopped broccoli 4 asparagus spears, sliced 2 jumbo eggs, whisked together Himalayan salt and pepper to taste Preheat oven to 180C. Place bacon in a frying pan and cook over medium-low heat for 2-4 minutes, until fats collect in the pan. Place avocado strips into grease and cook 2-3 minutes per side, until crisp. When bacon is nearly done but still pliable, remove and place half of each strip in one muffin cup. You can either line the muffin cup with the bacon, or chop it up so it covers the bottom and sides. Add sliced asparagus and broccoli florets into bacon pan, cover and cook about 2 minutes, until just starting to cook. Remove and stir into the eggs, and then pour the mixture into muffin cups. Bake 10 minutes, or until set. Salt and pepper to taste. Serve avocado fries alongside egg cups.

21.01.2022 When was the last time you tried to move around or crawl on hands and feet? It is an EXCELLENT way of finding tightness and weakness in muscles that lead to injury. It is also great way to judge how you are ageing! ... If you don’t want to get old too quickly then hit the deck and do some bear crawls, panther crawls, yoga or anything else that requires you to get down on your hands and feet.

21.01.2022 I’d LOVE AN UPDATE on how your Earthing Challenge is going! Are you noticing a difference!? I’ve got some interesting news It appears you can get the same benefits if you wear shoes with soles made from natural materials, since they won’t stop the flow of electricity between your body and the earth. ... This can mean leather soles, or rubber soles that contain a copper or other rivet that allows conduction. Interesting but I still recommend going barefoot whenever it’s possible!

20.01.2022 What’s one of your family holiday traditions?! Do you have a weird one? A fun one? Do you bake cookies? Go caroling? What do you do?

20.01.2022 Do you ever look at a set of stairs and think- I’m going to make it right to the top in one big step! Of course not. So why do we think we can lose 10kg in a week, or be able to do 10 push-ups after one session?... Every journey starts with a single step. Take that first step. I heard it’s a great view from the top...

19.01.2022 I'm also interested to know if you have some interesting ways with your meals, like can you not have certain foods touching on your plate, or do you eat your foods in a certain order, etc?

19.01.2022 Leaders lead from the front, They take the extra slack, They don’t leave anyone behind, They don’t tell you, they show you how it’s done, They don’t make their team keep up, they inspire their team to do their best. ... Everyone has a chance to be a leader everyday. It’s what you do with that opportunity that makes you great.

17.01.2022 I have a super important tip for you when it comes to having a flexible, strong body that moves with ease! It’s all about CONSISTENCY. Taking just a few minutes each day will get you better results than doing an hour-long session once a week. All you have to do is make time for it! You can work on your flexibility right after your workout or at some other point during the day. ... In just a few days, you’ll start to notice real progress in how bendy you are! Your hips, back, and shoulders will thank you for it!

17.01.2022 How good is this?! My challenge goal was to run 2km without walking. I did 3km tonight without walking Then made 6.2km thanks for messaging me, cos I probably wouldn’t have done the sand run group today ... Leisa has been absolutely SMASHING the training and turning up with a smile guaranteed every single session.

15.01.2022 We hear it all the time - exercise is boring, every day it's the same thing over and over and over again. How many times have you hit the gym, completed the exact same routine, and then left feeling unfulfilled? We know we need to exercise to be healthy, but defaulting to a set period of time on a treadmill, stationary bike, rower, stair climber, elliptical, or the "get fit now" video series just doesn't cut it. There is more to it than the heart rate elevating, the sweat pou...ring, and the calories burning. Routine is the enemy - plain and simple. Message us today to get started and to enjoy some variety and accountability! We care about you and your needs.

14.01.2022 How often do you change your home screen photo?

13.01.2022 2020 is wrap! And whatever it knocked you on your butt or you rose above and kicked IT’S butt, it is time to move on. Not to forget, but to learn and move on stronger and wiser for it. ... Hopefully you learned a little more about yourself in the process and you can now make some decisions on what to do and how to behave to move closer towards being the person you want to be. Count your wins and aim to do more of them this year. Accept your losses and understand how and why they came about then put plans in place to avoid making the same mistakes or going down that road again. Congrats on getting through 2020 now let’s see what you can do in 2021! Do you have a goal, plan, resolution, dream...? Put it in writing down below and commit to a achieving it publicly and let’s all smash our goals together this year!

13.01.2022 Massive shoutout to each and everyone of these legends who all set goals and SMASHED them at run group today. What a bunch of superstars!

12.01.2022 MERRY CHRISTMAS LEGENDS!!!

12.01.2022 How are you coping with balancing the Christmas break? Too much indulging and you feel bloated and flat... Yet being too strict and never having some cheat food (if you enjoy it) will set you up to implode and binge everything in sight when you eventually crack. ... Have you taken too much time off exercise and are falling out of the routine or loosing the fitness and muscle gains you made during the year? Or maybe you stuck too regimentally to your routine that you have up enjoying time with friends or family? What about your mindset? Have you taken the I don’t care for the next 2 weeks approach and by the end you’re going to regret it, kick yourself and end up in a mental hole that is hard to get out of? Or have you taken the it’s just another normal day approach and when it’s all past you’ve felt like you missed out and what’s the point of it all?? Life is all about balance and the holiday season is no different. Lean too far one way or the other and you’ll fall off. Find a sweet spot in the middle where you can enjoy the social and indulgent side but balance it out with healthy food exercise and some sort of routine. Some days you may lean more to one side or the other but you can always bring it back to centre when you feel you are leaning too far and are about to fall off. Comment below with how you feel you are balancing the festive season.

12.01.2022 I have a side dish recipe for you that’s PERFECT for this week because it contains greens, and is a great addition to those summer BBQ's we're traditionally having at this time of year. PLUS it includes OLIVE OIL, this week’s food of the week! You also can make this with kale.... SAUTEED SPINACH (makes 6 servings) 4 tbsp extra-virgin olive oil 4 cloves garlic, thinly sliced tsp red chili flakes 450g spinach, rinsed and dried, any tough ribs and stems removed, 1 tbsp apple cider vinegar Pink Himalayan salt Freshly ground black pepper Heat the olive oil in a large skillet over medium heat. Add the garlic and chili flakes and saute for one minute, long enough to infuse the oil but not so long that the garlic will burn. Add handfuls of spinach separately, tossing each to make sure they are fully coated with oil. Cover the pan and let cook for 5 minutes, stirring 1-2 times. Remove the lid and cook for another 5 minutes. Add vinegar, salt, and pepper to taste. Serve and enjoy!

12.01.2022 Life is a balancing act... Too much one thing and not enough of another will have your world toppling over. A strong core will keep you balanced on fit balls and BOSU balls just like a strong centre will keep your life in balance. ... Find your centre, find you why, find your core reason and find your balance. Or forget all that and just have fun like Kimando Little

11.01.2022 Did you say your three words today? Let me know below...

11.01.2022 Have you picked up litter yet today? Any pics to share!? This week your wellness challenge is all about making your community healthier by picking up a little rubbish. This can add some purpose to your outdoor walks, which is great!

11.01.2022 Big shout out to this guy who has hand-drawn and been working on our Diamond Dots Christmas present for the last few weeks. We love it mate and can’t wait to hang it up. Thanks Kyle!... (Who is who again?? See more

10.01.2022 What’s one you-time thing you do in your life to maintain balance? Massage, workout, meditation ?

10.01.2022 This lady said to me at run group, 'I'm going to try to run 5k, today'! She passed me several times on the beach. Her stride consistent each time. We spoke at every opportunity and on the final lap, where she passed me again with me having a rough clue at where she was at, I said, ' YES LORENA - YOU'VE DONE IT'! She said, ' No, i don't think so, not yet'. ... Then, still running, she looked down at her watch, (I was still watching her), she looks back at me - still running - she yells out to me - I'VE DONE IT, I PASSED IT, and with a smile on her face like a split in a melon, she kept running to finish her lap and return. Lorena Gee kept running. She never gave up. She remained consistent. She had her goal set. She was committed and she just continued. Let's all be like Lorena Gee! Congratulations lady - you smashed it and I couldn't be more excited for you!

08.01.2022 One of awesome members is offering 30% off for all services in their opening week! @hairtalkswarilla will be opening on the 3rd of October in Warilla Grove so get in quick!

07.01.2022 Leigh Schouten gave me a little nudge over a cliff yesterday... Did I plummet to my death? Nope. I spread my wings and soared!... I’d been doing the same old loop on my bike week after week because it was comfortable and I knew it. But over and over Leigh kept nudging me by saying ‘just try this track’ So finally I gave in and changed my habits, stepped out of my comfort zone and how was it? Awesome! And what a view right?! Do you feel like you could do more? Like your made of more than this? Find someone, or a group, that pushes you out of your comfort zone and soar! Thanks for the push Leigh!

07.01.2022 How lucky are these kiddies to have awesome role models in their life HAPPY WEDNESDAY

07.01.2022 Does anyone else grow, pickle or ferment their own veggies, make their own stock, brew their own kombucha or any other cool homemade healthy things? Kimando Little gave me some radishes she grew so I’ve decided to pickle them. Looks cool, I hope it tastes alright!

06.01.2022 Happy Sunday! Look back at what you did this week. What did you achieve?... What small things did you do each day to win your day and now your week? At the start of the week, what did you say you would do this week that you actually did? Congrats! Having the integrity to follow through with what you said you would do, makes you exceptional. Now decide what you’re going to do each day next week. What is it?

05.01.2022 Who has seen an improvement over the week??

04.01.2022 WEEKLY WELLNESS CHALLENGE TIME! This week’s challenge is a fun one that’s great for everyone from young athletes to your great-grandmother! It’s a BALANCE CHALLENGE. ... It’s amazing how a few simple exercises can help strengthen key muscles AND improve your proprioception. (That’s your body’s subconscious awareness of its movement through space, and it’s especially important as you age!) Note: if you’re worried about falling over, make sure you have something sturdy to grab onto when you do these exercises: a wall, a chair, table, or kitchen counter. Every day, take 3-5 minutes to challenge your balance: Stand on one leg whenever you have a chance standing in line, washing dishes, brushing your teeth, etc. Try for 30-60 seconds per side. When you get good at that, start moving your lifted leg, extending it behind you, in front of you, etc. And when you get good at that, try closing your eyes (this one gets tricky real fast!) You also can practice standing on one foot while you bend over. Also: pretend you’re walking on a tightrope, placing one foot directly in front of the other. Are you with us on this one? Try it and let us know how you do!

03.01.2022 WEEKLY CHALLENGE! It’s a BRAND NEW YEAR. Clean slate. 2020 is DONE. Let’s make 2021 a year to remember for GOOD reason...... What’s one big goal you’d like to go after this year, if you didn’t have to be realistic? This week and this year! I have a BIG CHALLENGE for you that has the power to reshape your entire life. Take a second right now to think of at least one BIG goal. Did a little voice in your head immediately start telling you to be more realistic? That’s the voice of your LIMITING BELIEFS and it’s what’s really standing between you and your goals and dreams. How many times have you seen something that you’ve wanted in your own life, and thought, Yeah, but . Too many times we don’t realize we have those beliefs because we’ve carried them for so long often since childhood! We automatically think that certain things are for other people. Your REAL CHALLENGE is to shut down those beliefs and let them go, so you can start allowing yourself to reach your potential! So: this week be open to recognizing your limiting beliefs when they pop up and then turn them around by thinking of a reason why you CAN and SHOULD! Let’s kick things off this year by sharing ONE BIG GOAL that you have for yourself this year. :)

03.01.2022 No-one cares how much you know, until they know how much you care We don’t just train for results. What might work perfectly on paper doesn’t necessarily transfer to each individual. ... Beachside coaches pride themselves on giving the right workout, to the right person, at the right time. We know our clients and members so well, we know when to push, we know when to hold back, we know when to reach for higher heights and when to help lift people from their lowest of lows.

03.01.2022 3 Quick tips for improving your balance! Practice it daily with balance drills like standing on one foot, even for just a few seconds. Make sure your core is engaged (it makes a big difference). Use your eye gaze to focus on a single, non-moving spot.... How are you doing with the balance training this week? Are you able to stand on one foot for more than 3 minutes straight?! Let me know how it’s going!

03.01.2022 It’s scary going to a new gym for the first time. What if everyone there is more fit than you? What if they all stare? Once inside, will anyone talk to you? Where is the bathroom? And what should you wear? We’re here to tell you that although those worries are common and understandable, you shouldn’t let them stop you from an experience that will change your life.... Everyone in the gym had to walk through those doors for the first time, and everyone remembers those feelings of uncertainty and fear. While some people in the gym may be more fit than you, many will be starting out just like you. On your first visit, we'll go through a transformation strategy session with you, where our coaches will give you all the information you need, to ensure you are set up for success. The secret is this everything gets easier after that first day. Sure, the workouts will always be challenging, but you’ll quickly learn where everything is and even start to remember some names. You just need to walk through the door. We’ll do the rest.

03.01.2022 We love our traditional holiday favourite recipes, but sometimes they don’t love us back because they’re loaded with ingredients we don’t normally eat. The good news is, you can make them healthier with just a few simple swaps. Here’s a quick guide to cleaning up your recipes:... Replace shortening or butter with half the amount of applesauce, banana puree, prune puree, or avocado. Swap equal amounts of regular flour with nut flour PLUS tsp of baking powder (it won’t rise without it) Swap out 1 egg with a flax egg whisk 1 tbsp of ground flaxseed with 3 tbsp of water. Be sure to test your swaps before you serve them to a crowd! It can take a little experimenting to make sure the texture comes out the way you want.

02.01.2022 MEMBER OF THE MONTH! If you know Susie Melbert you know what a legend she is. And if you’ve seen her journey and change since she started with us you’ll know what an absolute weapon she has become. ... I started my fitness journey in August 2019 and really haven’t looked back. Although I had trained on and off for a number of years , I was having trouble finding something I could stick with and commit to. Beachside gave me the opportunity to train outdoors which really appealed to me (not so much in winter!!). I really appreciate all the support I receive from my fitness family, and love that the trainers continually push me out of my comfort zone and hold me accountable. Looking forward to many more healthy years at Beachside - stay safe and well everyone. CONGRATS SUSIE!!!

01.01.2022 This is a make-ahead healthy breakfast recipe that is PERFECT for the holidays or anytime! It’s actually much simpler to assemble than it looks. Just bake it, divide it into portions when it’s cool (trust me on this, because you’ll be tempted to eat more!) and keep it in the fridge. It also makes a great not-too-sweet snack. ... One of the things I especially like about this recipe is that you can use frozen berries, which can help cut back on the cost! Enjoy this baked oatmeal as-is, or top with Greek yogurt. Holiday Baked Oatmeal (makes 8 servings) 2 cups (180g) rolled oats 2 tsp cinnamon 1 tsp baking powder tsp salt (or ground Himalayan salt) 1 scoop vanilla protein powder (optional) 1 cup (375ml) unsweetened non-dairy milk cup (85ml) maple syrup 2 large eggs 3 tbsp melted coconut oil or grass-fed butter 2 tsp pure vanilla extract 2 ripe bananas, peeled and sliced 1 cup (150g) fresh or frozen berries Preheat the oven to 190C. Grease a 9-inch (23cm) square baking dish with either butter or coconut oil. In a medium mixing bowl, combine oats, cinnamon, baking powder, salt and optional protein powder. Whisk to combine. In a smaller mixing bowl, combine milk, maple syrup, eggs, butter or coconut oil, and vanilla. Whisk until blended. (Note: if you're using coconut oil, sometimes it solidifies when it comes into contact with colder ingredients. If that happens, stick the bowl in the microwave and heat it up in 30-second increments until the coconut oil melts.) Place the berries and banana on the bottom of the baking dish, gently mixing them. Cover the fruit with the dry oat mixture, then drizzle the wet ingredients over the oats. Make sure it soaks down through the oats and evenly. Gently press down the oats on top, using a spoon or fork. Bake for about 45 minutes, until the top is golden brown. Remove from the oven and let cool for a few minutes before cutting into 8 portions! DELICIOUS!