1 Life Fitness Coaching Habits in Caringbah, New South Wales, Australia | Personal coach

1 Life Fitness Coaching Habits

Locality: Caringbah, New South Wales, Australia

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• Sports & fitness instruction
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25.01.2022 Sunday night is prep night... Schedule, food, & pack your kit Get ready to blast into next week....Sunday night is prep night... Schedule, food, & pack your kit Get ready to blast into next week....

25.01.2022 Don’t the weeks just fly by?? Are you on point with your planning yet?Don’t the weeks just fly by?? Are you on point with your planning yet?

25.01.2022 We all need a pause button that is manual with no time infliction....habits of life lift us or tear us down...take a few minutes to listen, absorb and take something away from this for yourself....#behappy

24.01.2022 Have you started stepping up your routines?

22.01.2022 If anyone is keen to work with a coach, Talk to me. I am opening up 2 more days a week to take on 10 new clients. I do everything but come the workout with you... I give you all the tools, write your programs, check your nutrition, monthly check in, make all the recommendation on your habit changes, keep you accountable. That is mostly what people utilised my services for when I worked as a PT in a gym....so ... I offer 3 x 30 min video or conference call meetings a month for $99.... add a face to face if you are local to me and I can get to you, for an extra $100 in total a month. I have aligned with other health and fitness professionals where I need to refer. But most of all, you can workout where you love to train, but have an affordable coach to keep you on track, make sure you doing the right workouts, manage rehab/weakness needs and where needed direct you to the most relevant fitness facility for your needs in your area. Most people are just doing the wrong stuff!! Where ever you are, drop me a message and contact details or comment below if you want a free consultation to chat about your needs and if I can help you. Private coaching, can make the world of difference to your fitness journey.

22.01.2022 Grateful today for what our anzacs did for us back then... #respect #anzac #anzacspirit #grateful #neverforgotten

22.01.2022 Keep an eye on your recovery time after a workout.....it is an indicator of your fitness level!Keep an eye on your recovery time after a workout.....it is an indicator of your fitness level!

21.01.2022 TUESDAY TEN's 10 reps, amrap for 10 mins Plank with feet jacks... sumo squats pushups Jump lunges Bear Crawls Keeping the delivery simple just like the workout, simple but effective...easy to read, easy to execute... GO..... Your welcome.

21.01.2022 Do you have a trainer or a coach? Protein, fat, carbs, minerals and vitamins do you really know what you eat? Is your preferred choice of workout really the right one for you? Heaps to consider when looking after our health, yet so many people pay little time and attention to it. Flippent decisions on food, and when we fit in the exercise. Just do the quickest smash me session, try the newest gym/studio thats opened or stroll on the treadmill with no consideration for wheth...er it is the best option for us. Sometimes you just need that one person who can guide and steer you in the right direction for you. That will enable you to make the progress you need in your life choices to help you gain and maintain a healthy lifestyle. Put you onto the right path to balance. So, how are you going to approach the most important things in life that mean you have a great life? Who holds you accountable for your daily, weekly actions and outcomes?

21.01.2022 Nice try, but no matter what your goal you should be doing resistance training 3 times a week minimum to assist with all your health and fitness goals. More muscle more energy expenditure to move around, the stronger you are the greater your flexibility and mobility increases gradually. Cardiovascular training should always be done in conjunction with strength training. No question of that!

21.01.2022 Hi team Sorry I have been so quiet, talking on a new general manager role for the awesome OTF brand has been a little time consuming and I apologise my posts have been lacking. Lets start the week with a reminder of the top 5 things you need to get right in your life to build good habits and help with fat loss and maintain good body composition. ... Loved this short video which I am sure the body The Kilted Coaches will not mind me sharing downunder... Happy Monday people, Coach Bev

20.01.2022 Time to focus? Need help to focus?

20.01.2022 this simple message is powerful and can be applied to everything you do ......

20.01.2022 Are you strong enough to know when you made a poor decision? Are you strong enough to admit you need to change what you do?Are you strong enough to know when you made a poor decision? Are you strong enough to admit you need to change what you do?

19.01.2022 So what is your excuse?

19.01.2022 Day 2 of week 1 For most people we are still in planning stage for 2019, so once we have the self gratitude and years plans and promises written down, we now have to work out how to execute them efficiently and effectively .... Do you know how to plan your week?... You decided what kind of fitness training you want to do, but do you know how to best utilise the systems? Who are you going to be accountable too? Reach out to friends and family who may have similar needs and work together... The fitness studio or gym you sign up for may not be all you thought, but your locked in now, so how do you best use those facilities? Most goal fails happen because people try to do to much of the unknown alone, that is where Coaching Habits at 1 Life fitness can help you. Let us know what your biggest downfalls are when setting your personal life goals. We will be happy to give you some guidance and share the question and answer on our page. Stay Strong in your Battles.... Chow Bev

18.01.2022 Day 6 Time to reflect on the week and make sure all bases were covered and all planning is in place. Did you use Day 5 of week 1 of 2019 to finish off your check list? ... Sunday for me is my downtime and relaxation day. I sometimes run/workout but mostly I try to have an active day off, taking time with family and doing family actives. But always take an hour on Sunday night to tighten up the plans for next week and make sure my schedule has everything in that needs to be in. I have something personal scheduled every day next week, like my two fur babies injections tomorrow, and every day has an hour of reading, my workout, my food prep and reflection at the end of each day. Start as you mean to go on....Time cannot be bottled and used tomorrow the day is gone and the time has been lost if you do not use it wisely. If you woke up to $1440 in your hand every morning would you plan and manage what you do with that wisely? Same goes for the 1440 minutes in a day, you need to plan and mange and spend them wisely. Because unlike the money, the minutes are lost once passed. Enjoy the rest of what should be your rest day, unless you are behind with your planning...get to it! Work on being focused, daily. Bev

17.01.2022 This week i have discovered alarming details on how some brands of group training business' and some boutique studios too are putting under qualified and inexperience trainers on group sessions when they have no idea what they are truly doing. How can someone unknowledgeable in rehabilitation needs support people coming back from injury? How can they truly identify poor form? So out of interest, tag a friend who may have an opinion they would like to share. So, would you be happy to pay top $ to be coached in a group training session by under qualified trainers? Particularly when the business promotes qualified coaches in their business. If you are a maybe please comment below why.

17.01.2022 Monday new week new goals ... get your daily 1%ers done!

16.01.2022 This week i have discovered alarming details on how some brands of group training business and some boutique studios too are putting under qualified and inexperience trainers on group sessions when they have no idea what they are truly doing. How can someone unknowledgeable in rehabilitation needs support people coming back from injury? How can they truly identify poor form? So out of interest, tag a friend who may have an opinion they would like to share. So, would you be happy to pay top $ to be coached in a group training session by under qualified trainers? Particularly when the business promotes qualified coaches in their business. If you are a maybe please comment below why.

16.01.2022 Daily Habits... start your day with 3 rituals and end the day with 3.....see your daily productivity improve...Daily Habits... start your day with 3 rituals and end the day with 3.....see your daily productivity improve...

15.01.2022 Hi guys, check out notes on this page for the series of blogs. If there is anything specific you would like me to write about please comment below.

15.01.2022 WHO IS INTERESTED IN WEEKLY LIVE Q&A SESSIONS

14.01.2022 No excuses, no Ill start tomorrow.....home workouts are quick, time rich, and when it comes down to keep moving, force the endorphins, moving is more important than how you move... so dont stress its not what you usually do... Today played I played Spotify 80s workout music, your music will get you going straight up... Warmup ... Powerbands (can be done without) glute activators -band below knee Frog squats - band above knee Forward, reverse,side lunges combo above ankle Pushups, band below elbow Kb Cleans Arm press Ski Pendulum swings Db Ski, into tricep kickbacks and back flies Ski into bicep curl shoulder press Plank with back row Sliders Plank -knee drive double, single left/right Ground Knee tucks Push-up jack slides Dance to your favourite tune as it comes on... cardio interval Give it a go Work between 4-10 reps of each 2-4 sets/repeats 20-30 mins

14.01.2022 Day 3 So yesterday was actually Hump Day ... could this week be any harder to focus on changing habits! New year celebrations, on Monday and Tuesday .. for most it’s definitely back to work on hump day and your so exhausted from the celebrations your waiting for the weekend already... ... So be honest... did you start any of your planning or take any real physical action? Line in the sand, you cannot changed what you did or did not do in the past but you can make a difference today ... Start now, get your To do list with deadlines on each item listed. Share it with someone who will hold you accountable. One step at a time ... Have a great day! Bev

14.01.2022 so yo know why I have been quiet, I am helping the best educators in the world of functional training, movement and rehab open this place.....like and follow the page and I you want to check out the space I will be there helping them on the Grand Opening Day next Saturday, 15th June. #momentum360

14.01.2022 To all the wonderful mums out there, I hope your kids show how grateful they are to have you xTo all the wonderful mums out there, I hope your kids show how grateful they are to have you x

14.01.2022 As a coach, I do not really care how many situps you do so long as you had this mobility, slow steady controlled purer strength.... practise good form builds strength, pushing half done reps out takes you twice as long too get strong and mobile and could cause you more injury in moves like this weighted setup to stand.... challenge yourself when you are next training see how well you can execute this move. Note: Lack of mobility will hinder the standing element of this move. #strongfit #fitinoldage

14.01.2022 TUESDAY TENs 10 reps, amrap for 10 mins Plank with feet jacks... sumo squats pushups Jump lunges Bear Crawls Keeping the delivery simple just like the workout, simple but effective...easy to read, easy to execute... GO..... Your welcome.

14.01.2022 I know each one of you who watches this can relate in someway. Our lives change direction and sometimes not through real choice but a choice or place of need. Life direction sometimes just presents when we have not planned for it. This was a powerful message. Can you take one thing away from this message today that will improve your mindfulness about yourself?

13.01.2022 Self help is massive, you have to work on yourself to be the best coach you can be for others. Self criticism is powerful and I am not afraid to analyze myself to further improve myself. We all want to thrive at what ever we turn our hand too, so we need to plan for success. Reading and learning from others perspective is huge. I am half way through this book by Arianna Huffington. I started it a while back but never finished it, other things more pressing took priority.... It is rather compelling, and this time I have nothing thats going to distract me. So heres to increased wisdom, personal acknowledgment of my needs and to growing stronger and wiser. So I ask you to commit to one mindfulness and/or growth book a month...read during your rest time, lunch breaks, pre-sleep. I have colleagues who read 30 mins every morning as part of their morning ritual. Turn off the social media and read for 30 mins a day. You can utilize the reading time as a way to relax the mind, to distract your mind and refocus. The rewards will come through good habits. Coach Bev #mindfulness #bethebestyoucanbe #educationstartsathome

12.01.2022 No excuses, no I’ll start tomorrow.....home workouts are quick, time rich, and when it comes down to keep moving, force the endorphins, moving is more important than how you move... so don’t stress it’s not what you usually do... Today played I played Spotify 80’s workout music, your music will get you going straight up... Warmup ... Powerbands (can be done without) glute activators -band below knee Frog squats - band above knee Forward, reverse,side lunges combo above ankle Pushups, band below elbow Kb Cleans Arm press Ski Pendulum swings Db Ski, into tricep kickbacks and back flies Ski into bicep curl shoulder press Plank with back row Sliders Plank -knee drive double, single left/right Ground Knee tucks Push-up jack slides Dance to your favourite tune as it comes on... cardio interval Give it a go Work between 4-10 reps of each 2-4 sets/repeats 20-30 mins

11.01.2022 Thinking if signing up this year... if you fancy giving this a go and need a buddy comment below or message me.

11.01.2022 I have not tried the infrared sauna yet, still on my cryo and flotation journey, but this is very tempting....fat burner you say...

11.01.2022 Plan your upcoming week that works for you...

10.01.2022 Check out the 'notes' section for my informative blogsCheck out the 'notes' section for my informative blogs

10.01.2022 Hit me up if you need help.. happy to help as much as I can to keep me sane In lockdown. #stayhome #homeworkouts #stayfit #behealthy #coachinghabits #mindset

10.01.2022 so, how are we going with our preparation and kicking starting that workout schedule. I don't want you to think to much about food if your are not moving. Get moving first, we can worry about food next week but we need to have a pattern of activity established, so are you focused in the right places?

09.01.2022 Yesterday was world banana day....I do promote eating bananas especially pre-workout for energy, you might be interested in this article by Suzie Burrell

09.01.2022 Cant get to your fitness studio for a session.....Need to burn some calories to make sure your in deficit? Put on your favourite music and dance like nobody is watching.....there is always a way round getting 20 minutes of movement a day....

09.01.2022 The queen has spoken. No truer words can reflect how we should be focusing .. the #strongwoman who has lived through worse than this.. inspiring everyone to be positive and focused... make a new routine #keepmoving #staystrong #hrh #wevegotthis #makethemostofit #trynewthings #connect #fitness #routine

09.01.2022 Tuesday 10 time folks..another short but effective full body workout mostly ok so today we are going 10 reps 10 rounds. Rest and repeat 3 times 1. wall wall hold, shoulder press - use cans if you have no weights... 2. push ups - or hands off pushups 3. lunge pulse - each side 4. sumo squats 5. burpee 6. walking lunges 10 forward 10 back 7. deadbug 8.knee tucks 9.single leg deadlift wih reach 10.spiderman pushups go get it! #stayfit #stayfocused #staystrong Message if you need any guidance.....

09.01.2022 Day 4 of your fitness planning Its Friday too, very confusing week hey when it comes to the planning. But no excuses today, you need to take action if you have not already. Planning your life is so important in every aspect of your life. You do not want to get to Christmas 2019 saying, 'I was going too...but the year has gone!". If you need to pick one think to achieve for your work, fitness, social life and go for just 3 things. Make sure you can put a tick in the following boxes.. Let the Phoenix rise from the fire! 2019 we are coming after you....Good Luck!

09.01.2022 What a gorgeous day today was... #sunshine #walks #vitamind #dollspoint #mindset #healthylifestyle #metime @ Sandringham Beach

08.01.2022 Check out the notes section for my informative blogsCheck out the notes section for my informative blogs

07.01.2022 Lower backs and volume training.... Many people who have Lower back issues, disc issues, or do heaps of intense training under volume loading the lumbar with not enough recovery stretching and time to rest between sessions should be mindful of the following exercises that exceed this compression limit of the lower back: Straight leg sit-ups Bent leg sit-ups... Hanging bent leg raises Supermans Legs anchored back extension, over a bench or Roman chair These exercises should not be done to ensure no further strain/injury is incurred so we train safely. Crunches, leg raises, and isometric strength exercises mixed in with volume of legs and upper body exercises are utilised better when considering overload to the lumbar during intense circuits and interval training which incorporates whole body in the complete workout. Remember, we use our abs and lower back in all our movements to stabilise when pushing and pulling weight and moving under load. They are working constantly if you are using correct form. So think carefully before overloading and just doing what is prescribed in a group class...take an alternative if you have Lower back/disc issues of any level. Chow Coach Bev

07.01.2022 You have to keep going, pick up your focus and this feeling will eventually leave you..... Happy Monday

07.01.2022 Live life by intention #plan #actionLive life by intention #plan #action

07.01.2022 Lets take this time to create a new beginning g where we can. Changing habits, finding new interests, most of s stay positive, grasp this opportunity by the hands and use it... critical changes are needed by all so what is your new beginning going to be? #stayhome #newbeginnings #lifestyle #lifechanging #newbeginnings #fitness #mentalhealth

07.01.2022 Post one thing you are thankful for on this wonderful day Thursday.....

06.01.2022 Christmas is done for another year... Happy New Year and hope to be of service to you in 2019Christmas is done for another year... Happy New Year and hope to be of service to you in 2019

06.01.2022 Some of you thought these guys were no longer around... but here ya go...

06.01.2022 KEEP PROGRESSING YOUR WORKOUTS Personally after 4 weeks back at it and in a new training regime I am Changing up this week, just done a killer circuit with the guys after 14 hour fasting ... I generally have 10-12 hours and never train without fuel. Today I had an espresso because I just wanted to boost the energy levels I had a bit of broken sleep last night. ... I have bcaa in my water and I will have a solid protein carb breakfast now, and good lunch meat and veg... and coconut water protein shake this afternoon and aiming to do strength tonight. But subject to the heat and my recovery because I am precious about the recovery period between sessions. I recommend 8 hours but everyone is different and that is the minimum based on muscle synthesis and aiming not to over-train. If you want to learn more hit me up in messenger... Goals are going to be kicked in feb so finishing January strong... #strength #strengthgoals #Midlife #onamission#backtoit #alwayscoaching #alwayslearning #coachinghabits

05.01.2022 I really fancy doing this... been years since nighttime she runs... comment below if you wanna do this! For fun !!

03.01.2022 DONT LET THE WEATHER STOP YOU.... How to get it done, when your living in a smoke haze or extreme hot or cold temperature where outdoors is just a no go.... Keep your workout short and sharp, use HIIT indoors rather than a long steady workout outside breathing in poor air or risking a fall in poor ground conditions in the winter/heavy rain. Especially is you have exercise induced asthma. ... here a simple example with no equipment using your body as your machine. Choose 4- 6 movements, strength, and explosive, to compensate the lack of space to truly move. A good example is pushups squats plank holds - 3 sides bridges supermans - kneeling or on your stomach you can do 20 reps or droplets from 20-4 or times 30 to 60 seconds of if your training for endurance try 90-180 seconds! and if you want to truly lift your heart rate finish with one or two of the options below 1 mins timed... floor mountain climbers standing high knees/mountain climbers donkey kicks shoot throughs and if you must.....burpees! I say that because there are so many other options but most of us love a burpee battle! Now to make it more interval focused concurrently working cardio and strength , take a strength move, a finisher, strength, finisher from the list above and see the difference in muscle use and energy expenditure. You could also do tabata timing, 20:10x4 rounds, invented by athletes for athletes! Remember we are all an athlete of some level. The human body is designed to be athletic. See how effective just 15-20 minutes of this is.... Happy Friday

03.01.2022 So workout of the day... Going to the gym can become repetitive for some, so try buring some calories, and lifting the heart rate by othe4r means. After all gyms basically came about as a substitute for lack of movement and exercise in our daily lives... Today, I am going to tackle my garden, I need to;... 1. replace the bark clippings on my flower beds 2. sweep up all the leaves and rake the grass 3. re-pot a couple of plants that have outgrown their pot and can no longer hold enough water to keep them healthy 4. wash down the veranda with a bucket of soapy water and scrubbing brush 5. wash my window frames So I am combining hobby and house tasks to get me outside, in the fresh air, and if I pump through the list with no stopping, my heart rate will lift as we are combining movement patterns, up and down, back and forwards and applying pressure to the upper body when racking and wiping and scrubbing. So there is 2 hours work here for my home. Yours may be bigger in which case take a 5-10 mins break every 45 minutes unless you want to push your endurance, if you are a distance running or triathlete for example, then keep going to the end.. If you home is smaller, push through start to finish. Some may say but my back will be aching after that, then my response to you is you need to always engage your core muscles when doing anything not just exercises at the gym. Those who train with me will know the focus is all the time utilising your core muscles, abs, gluten to work with and protect you lower back and prevent your lower back doing all the work. Push and pull from the mid back not just the arms. Keep a bottle of water handy, stay hydrated and once you have the satisfaction of finishing, sit in your space, play some meditation music and relax, you will have earnt it.. Enjoy your day!!

03.01.2022 Hey its Tuesday Tens again.... 10 reps 10 moves for 10 minutes, wear your Hear rate monitor or workout tracker get to 75% of your max heart rate within 5 mins and hold it for 3 mins of the 10 mins.... take 10-20 seconds rests end of each set of 10, longer if your heart rate is too high...... Heres your 10 1.squats 2.pushups 3.left leg lunge pulse 4.right leg lunge pulse 5.Pullups -if you have access to a beam, bar, tree, trampoline, bench anything you to use can lay under and grip to lift 6. bear crawls 10 fwd, 10 back 7.side lunges alternating 8High knees - 10 each leg 9. walking diagonal lunges 10 fwd and 10 back 10. burpees or body drops take your rest and repeat do this workout on the hour every hour for 4 hours. Need alternatives? comment below...Ill give you some options in the comments..... Add weights like dumbbells or barbell, deadfall or sandbags, weight vest, iif you have them to load the move.... comment below if you need ideas eg. fill a backpack with books, shopping bags with books, 2 empty milk bottles with handles, fill with water, 2 or 4 litres... fill a bucket with sand or water... Water actually gives you more stabiliser work due to the fluidity of the water during movement... Your welcome.....Enjoy! #stayhome #stayfit #mentalhealth #havefun

03.01.2022 Day 1 of 2019 Write a letter to yourself make Solid promises to yourself you intend to uphold. Then read it again on NYE 2019 and let’s be able to praise ourselves for making those life changes that go towards making 2019 awesome! Gratitude starts at home ... HAPPY NEW YEAR

02.01.2022 Follow us on insta #coachinghabitsFollow us on insta #coachinghabits

02.01.2022 Let’s take this time to create a new beginning g where we can. Changing habits, finding new interests, most of s stay positive, grasp this opportunity by the hands and use it... critical changes are needed by all so what is your new beginning going to be? #stayhome #newbeginnings #lifestyle #lifechanging #newbeginnings #fitness #mentalhealth

02.01.2022 Remember to hydrate with an extra 500 ml of coconut water if you can to help with those lost electrolytes through sweat!