BodyElevate_PT | Sport & recreation

BodyElevate_PT

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25.01.2022 Anyone else feel that time stands still after 30 seconds on the assault bike!?!? I know @shayleecowan agrees! Its an absolute killer...but think we kinda secretly love it... no? #nopainnogain #assaultbike #torturedevice #fitnessaddict #trainhard #fitchick #brisbanepersonaltrainer #personaltraininggym #gymlife

25.01.2022 Enjoying the slightly cooler weather & breeze outdoors today! #brisbaneweather #outdoorfitness #grateful #healthylifestyle #newfarmpark #fitcouple #personaltrainingbrisbane #brisbanept

24.01.2022 Awesome workout with a great crew at Phoenix Physique yesterday!! We sweat up a storm & most certainly earned our sausage & beer #australiaday #sweat #workout #trainhard #personaltrainer #brisbanept @ Phoenix Physique

24.01.2022 Feeling the strongest & fittest Ive felt in years & the best part is Im not doing anything too extreme to achieve it. I lift weights 3-4 x a week & eat a well balanced healthy diet, all the while enjoying something a little decant once or twice a week. Achieving this balance hasnt been easy... & maintaining it is an ongoing process. ... What I know with 100% certainty is the best diet is the world is the one you can stick to ...therefore, crazy calorie restrictions or eliminating entire food groups only sets you up to fail because its obviously unsustainable. Consistency is key & forethought & planning makes this totally achievable! #personaltrainerbrisbane #fitness #lifting #strongnotskinny #healthylifestyle #balance #brisbanept #chicksthatlift #gogetit #deadlifttillimdead #liftingweights #healthylifestyle @ Phoenix Physique

24.01.2022 Deficit deadies 3 x 3 @ 88.5kg felt so easy today!! Cannot wait to test my max strength again ...although, not in a rush as I’m totally enjoying the process #deadlifts #feelingstrong #loveliftingweights #personaltrainer #brisbanept #brisbanegym #bestgym #strongwoman #chicksthatlift #deadies #glutes @phoenixphysique

23.01.2022 Repost from @precisionnutrition At PN, were big fans of looking at foods on an "eat more" to "eat some" to "eat less" spectrum (instead of "approved" and "off-limits"). And we encourage you to try looking at foods through this lens, as well!... Here are a few handy, visual food guides* to give you a better idea of what we mean. Theyre designed to help you make healthier choices, no matter your knowledge of nutrition. Remember: Aim for #progressnotperfection *This is not an exhaustive list. For our more comprehensive food continuum guide plus a template to customize your own (or your clients) head to the link in bio. See more

23.01.2022 Everyone likes a nice My favourite exercises to train glutes are: - squats... - deadlifts - Bulgarian split squat - single leg deep box squat - good mornings - reverse lunges Whats yours? #happyhumpday #booty #glutes #squats #deadies #fitnessmotivation #personaltrainer #brisbanept #weights #strong

22.01.2022 We had a furry little friend join us this morning #outdoortraining #bootcamp #cutedog #dogsarethebest #brisbanept @arupgroup

22.01.2022 Repost from @precisionnutrition At PN, we're big fans of looking at foods on an "eat more" to "eat some" to "eat less" spectrum (instead of "approved" and "off-limits"). And we encourage you to try looking at foods through this lens, as well!... Here are a few handy, visual food guides* to give you a better idea of what we mean. They're designed to help you make healthier choices, no matter your knowledge of nutrition. Remember: Aim for #progressnotperfection *This is not an exhaustive list. For our more comprehensive food continuum guide plus a template to customize your own (or your client's) head to the link in bio. See more

22.01.2022 Repost from @phoenixphysique APPRECIATION POST All of the team at Phoenix and Fitlosophy would like to thank you for persevering though the heat and putting a massive effort into your training last week! ... The temperature in the studio this week is really pleasant so we look forward to seeing you all stepping up the gears to finish off the year!

22.01.2022 First training session back in 2020 for the ARUP shredders! We were smashed with some heavy rain midway through but all powered through it #fitness #outdoortraining #workout #shred

21.01.2022 Dream team!! . . . .... . #outdoortraining #couplegoals #personltrainer #brisbanept #brisbaneweatheratitsfinest #fitness #couplesfitness #exerciseismedicine See more

19.01.2022 It’s deadlift 1RM PB time again!! ...wait till the end for happy dance So proud of this amazing woman! Today Fiona lifted 97.5kg... which is a MASSIVE increase in strength from only a few months ago. After being in a serious car accident a few years back, Fiona has had significant physical hurdles to patiently work at & overcome (...she broke her ankle in 2 places, shattered her knee, obtained a compound fractured tibia , & shattered her hip which now has 7 screws... holding it in place ). ...needless to say, achieving this result has not come as easily or as quickly as it might for others. Totally chuffed to see you feeling so strong, mobile, & so happy! #happydance #strongwoman #liftingheavyshit #1RM #proudpt #injuryrecoverymotivation #brisbanept #clientlove #fitness #gymlife #results #deadlifts #weighttraining #chicksthatlift

19.01.2022 Mobile 1-on-1 PT and Group Training in & around the beautiful Brisbane CBD

16.01.2022 Repost from @phoenixphysique Just a quick reminder. Thank you all for going above and beyond in doing your part and helping us make our space feel very safe @ Phoenix Physique

16.01.2022 Another great spot for a workout with @meggcowling . Absolutely loving the outdoor training at the moment. So grateful to still be able to work (so far). Im thoroughly enjoying it & making the most of it while it lasts. . ... . #outdoortraining #personaltrainer #brisbanept #splitsquat #freshair #workout #healthybodyhealthymind #mentalhealth #exerciseismedicine #exercise See more

15.01.2022 A few of the ARUP Engineering crew gettin it done this beautiful winters morning . . . #brisbanept #workout #fitness #personaltrainer #wintermorningexercise... #exercise #fatloss #pt @ Brisbane, Queensland, Australia See more

13.01.2022 Bootcamp fun with @arupgroup . . ... . . #groupfitness #outdoortraining #corporatefitness #bootcamp #fitness #brisbanept #workout #brisbane See more

11.01.2022 BOOM!!! another PB! ...Belinda hitting 102.5kg!!! Her first time testing 1RM. Prior to this, the most she has lifted is 80kg for 4 reps!!! ...needless to say she is one happy lady What a way to end an awesome year of training!!! #likeaboss #1RM #deadlifts #strongwoman #loveliftingweights #personalbest #gymmotivation #fitness #personaltrainingbrisbane #brisbanept #lovemyjob #happygirl

11.01.2022 What and How Much Should You Eat? For those interested in learning more about how to eat in accordance with your health and body goals I recommend you try this Nutrition Calculator by Precision Nutrition. You simply enter your height, weight, goal (fat loss, weight gain, health, etc), activity level, gender, how many meals you tend to eat in a day, and you preferred style of eating - and it creates a personalised guide, recommended portion sizes, and some helpful informatio...n on how to choose the most valuable foods within various macronutrient food groups (i.e Protein, Fats, & Carbs). Be sure to to request the full guide at the end after it gives you the basic results. Its an excellent guide to help get you started and reinforce healthy food choices you may already be aware of but need reminding!! https://www.precisionnutrition.com/nutrition-calculator

11.01.2022 Volume hacks - lunch/dinner & breakfast examples for weight & appetite control Anyone that knows me, knows I have a BIG appetite & LOVE my food. Therefore, when I construct my meals I like to choose foods that give me more for less - meaning low calorie foods, yet that satiate & satisfy me. When you look at each of the meals in the pictures, youll notice there is a decent volume of food... but they have been carefully selected & stay within my appropriate caloric i...ntake & balance of macronutrients (protein carbs & fats ). Also very importantly, they all contain fibrous foods. How I construct my meal: Step 1. Choose my protein source, i.e. lean meat, eggs, natural greek yoghurt, etc. - Approx 1 palm, or 20-30g of protein (x2 for men). **due to the thermogenic effect of feeding, 20-30% of the calories consumed from protein are burned by simply consuming them, AND it makes you feel full for longer! For these two reasons, protein is such a key tool in appetite & calorie control** Step 2. Choose a source of fibre - this often doubles up as my carbohydrate source, i.e. broadbeans, spinach, fruit, mushrooms, cauliflower, beans/legumes, broccoli, green beans, etc. - Approx 1 full hand (x2 for men) **fibre makes us feel full & typically contain high micronutrient content (vitamins & minerals)** Step 3. Choose a source of carbohydrates (if the fibre source was something with very low carbs). Opt for carbs in their most natural (unprocessed) form, such as sweet potato, fruit, beans/lentils, pumpkin, beetroot, brown rice, quinoa, etc. - Approx 1 cupped hand, or 20-30g carbs (x2 for men). **for volume hack I opt for sweet potato & pumpkin over potato - not because theres anything wrong with potato, but I can eat more of them as they have less calories** Step 4. Choose a source of good fats, i.e. olive oil, coconut oil, cheese, butter, nuts/nut butter, seeds, avocado, etc. - Approx 1 thumb or 5-10g of fat (x2 for men). **Be aware that fat has 9 calories per gram, as opposed to carbs & protein which both have only 4 calories per gram - thus, significantly fat less is required** #nutrition #healthyfood #fitness #fatlos

11.01.2022 Eating healthy yet yummy food doesn’t have to be complicated! Here’s one of my favourite easy & delicious dishes. Just chop up a few of your favourite veggies, throw some herbs & spices at it - pop in the oven while you go do something else.... 15-20min later & voila! Dinner is served If you’re really clever you’ll make enough for 2 & then you’ve got lunch sorted for tomorrow. To keep it interesting, mix up your meat & veg comb...o each day! Tonight I’m having chicken breast, roasted pumpkin, zucchini, beetroot, mushrooms & asparagus #yummy #healthyfood #fatloss #foodprep #eatrealfood

10.01.2022 Nice view & solid workout to kick off the day with @lanareeze As a result of the cover-19 gym restrictions, Im enjoying the opportunity to get out & enjoy the beautiful outdoors with my clients...for as long as we are allowed to do that even!? #brisbanept #nogymnoproblem #stilltraining #fitness #exercise #outdoortraining #outdoorPT #personaltraining @ Captain Burke Park

08.01.2022 Anyone else feel that time stands still after 30 seconds on the assault bike!?!? I know @shayleecowan agrees! Its an absolute killer...but think we kinda secretly love it... no? #nopainnogain #assaultbike #torturedevice #fitnessaddict #trainhard #fitchick #brisbanepersonaltrainer #personaltraininggym #gymlife

08.01.2022 Bright & early this beautiful spring morning with the @arupgroup crew. We are picking up the pace & getting some serious results! ...these fit bodies are ready for summer now. Bring it on #fitness #personaltrainer #grouppt #outdoortraining #corporateteambuilding #brisbanept #workculture #legends #spring #summerbody

08.01.2022 @bel1278 demonstrating the importance of progress pictures ...We knew Belinda had definitely leaned up over the last few months... but until looking at some of my older photos we had no idea just how much!!!! Strength has increased SIGNIFICANTLY...with B making light work of 50kg here & 75kg for 6 reps in our program last month ... This chic is such a pleasure to train, always pushing herself - love my job #brisbanept #personaltrainer #deadlifts #fitness #strengthgainz

07.01.2022 Habits appear to make no difference until you cross a critical threshold & unlock a new level of performance. In the early & middle stages of any quest, there is often a Valley of disappointment. You expect to make progress in a linear fashion & it’s frustrating how ineffective changes can seem during the first days, weeks, & even months. It doesn’t feel like your going anywhere. It’s a hallmark of any compounding process: the most powerful outcomes are delayed. - James Cle...ar, Atomic Habits In summary, it’s not the last workout you did or meal you ate that made you suddenly lose weight or get ripped...rather, the compounding interest of all of the countless workouts & times you made the healthy food choice - week after week, month after month, year after year! #keepgoing #fitnessmotivation #healthylifestyle #atomichabits #dontgiveup #progresseveryday #brisbanept #personaltrainerbrisbane @jamesclear

07.01.2022 Belinda @bel1278 smashing out session #2 for the week this chick pushes her limits!! - will come out of the Rona ripped . . . #ronaripped #outdoorworkout #personaltrainer #brisbanept #makinglemonade #exerciseismedicine... #traintostaysane #fitnesslife @ Centenary Place See more

03.01.2022 Repost from @precisionnutrition What if we told you that just making some efforthowever inconsistent and imperfectcan make you feel better about how your body looks, feels and moves. True story.... Whats more... even a small boost in confidence might mean: ~ You walk into a gym for the first time. ~ You consider a more active vacation, like a hiking trip. ~ You ask for what you need and want, or say no to what you dont want. ~ You take care better care of you. And each action you take only creates more action. You *can* become the healthy, thriving, confident person youve wanted to bejust by putting in whatever effort youve got. Whether thats 40%, 60%, or 80%. Your best really is good enough. See more

03.01.2022 Bring your bf to PT day! ...jokes, Ryan regularly joins Meghan every Monday now #couplegoals #beautifulbrisbane #personaltraining #fitness #brisbanept #newfarmpark #brisbanecity #workout

02.01.2022 67kg on walking lunges 4 x 6 Feeling strong & really happy with my own progress today! I started doing these back in July with 55kg for 3 x 5 when I started online coaching with @coachcal. I love being held accountable...even coaches need coaches!! I do what Im told & NEVER miss a scheduled training session. Every week Im gradually getting a little bit stronger! Its been said a thousand times before but never becomes less true - consistency is key! ... #lunges #training #brisbanept #fitnessmotivation #chicksthatlift #strongwomen #personaltraining #strongandlean #glutes @phoenixphsique @rockwear

01.01.2022 These are super easy to make, really high in fibre with a good amount of protein & healthy fats to satiate you & keep you going for hours!! Also, theyre a great alternative to bread if youre trying to avoid refined carbohydrates. Ingredients: - 5g (tsp approx) of butter - 1 whole egg + an extra egg white... - 1/2 tsp baking powder - 1 tsp cinnamon - 2 tsp of Stevia - 1/4 cup of Flaxseed meal Method: Melt butter in the ceramic dish & add all ingredients EXCEPT for the flaxseed meal. Once mixed well, add the flaxseed meal & mix quickly & thoroughly. Pop in the oven for approx 12 min @ 200 degrees 234 calories - 16g Protein - 14g Fat - 2g Carbs + 11g Fibre!! You could even add an extra egg white (or whole egg) for a little extra protein... Highly recommend serving with avo, cracked salt & pepper Other topping suggestions: - banana - Natural peanut butter (or any nut butter) - Banana & PB #healthyfood #fibre #nutrition #healthyrecipe #fitnessmotivation #health #healthylifestyle #healthyeating

01.01.2022 Such an awesome day!! #outdoortraining with this lovely couple this morning. Brisbane is really turning it on today! So lucky to call this place home! #happyfriday #beautifulbrisbane #fridayfitness #personaltraining #healthandfitness #health #wellness #vitamind #brisbanept