Brianna Carpenter Fitness | Athlete

Brianna Carpenter Fitness

Phone: +61 423 238 013

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25.01.2022 Exercise is a form of self care. Don’t exercise to punish yourself but exercise to reward yourself and care for yourself. Too many of us train because we dislike our bodies and exercise and the gym starts to become a chore, then we wonder why we don’t go regularly or get a result. ... For me exercise is a way of looking after myself physically and mentally. Exercise and the gym isn’t often a chore but something I feel good for doing and that’s a part of the reason I get a result. As I’ve said many times though, there are days I have to disciple myself but I always feel good for having done that session if I didn’t want to do it! Having a personal trainer and a program is a great way to help figure out what is best for you and your self care exercise routine. As a personal trainer that likes to look at health holistically, I understand that every woman is different, that’s why I’m here to help you find what works for YOU! Ps. if you have bands at home I would definitely give these banded deadlifts a go. They are

25.01.2022 Have a pic of Murph and I for your Friyay! Have a good weekend beauties!

25.01.2022 How to SET and ACHIEVE your goals for 2021 The new year is a great time to set goals. It’s an opportunity to start fresh and feel as if there is a new beginning. When setting a goal, it’s great to have a brainstorm about what it is that you actually want and how to achieve it in order to be successful. It’s all well and good to have a goal but if you don’t have a plan of action, it is much harder to achieve. ... This is why writing out your goals can help your pathway to achieving them become clearer and hold you more accountable. We want to set you up to succeed and to actually achieve your goals. Not fail and fall back into bad habits For me, I find that the goal I put my energy into is usually one I’ve been thinking about the most, because it’s something I’ve been thinking about for a while I know it’s something I really want to do. Here is how you write, plan and achieve your 2021 goals: 1Write WHAT your goal is. 2Write your WHY. Your why is important otherwise you won’t know why you’re putting in the work. 3Write your HOW. How will you achieve this goal in 3-4 steps (smaller goals). Here is an example: Lose 5 kgs in 6 months. I want to do this because I feel unhealthy and am lacking self confidence. I feel losing this 5kgs would lead to better health for myself physically and mentally as I would feel more confident and comfortable in my clothes. I am going to do this by:1. Joining a gym and getting a trainer to help me 2. Do a body check in of my weight, measurements and photos every 3 weeks to keep myself accountable and check my progress. 3. Start 1 new healthy habit a week that will lead to a sustainable result. First one- Drink 2.5L of water a day. Remember, your goal should be long term and it takes time to create habits. The changes you make should be a lifestyle change, not a short term activity. Enjoy the process, otherwise it starts to become a chore when something isn’t enjoyable.

25.01.2022 CREATING AND SUSTAINING A ROUTINE Having routine is so essential to feel in control and make room for what is important. Especially in this day and age, we lead such busy lives and have so much to fit into our day. This is why setting ourselves up with routine is essential to get our tasks done and prioritise what is important.... When you are busy it’s easy for your health to take the back burner which can then lead to feeling worse. How many of you have done something for one-two weeks and then stop because we get lazy and no one is telling us to keep going? Many of the women you see that genuinely radiate health would have a routine and habits they have created to live their healthiest life. And you can have that too! In my 6 week Become Your Best Self Challenge this is exactly what I aim to teach you. Create a routine and habits that work for YOU and YOUR lifestyle to sustain and keep you healthy, fit and feeling confident in your busy life. Especially for those of you coming out of restrictions, we are about to re-create our ‘routine’, this is the perfect time to start on the right path. No more ‘I wish I had time to workout’ or ‘I know I should be doing this’. Now is the time to do those things and create the lifestyle you wish you had, consisting of regular exercise, healthy eating and mindfulness habits. With my weekly habits checklist you will be well on your way! If you are reading this and thinking ‘this is what I need’ then you need to seize this opportunity my dear. Message me now and we can create the habits and routine that you are NEEDING!

25.01.2022 How do I teach my clients about nutrition? I’m all about teaching rather than telling. This is why I personally don’t provide meal plans to my clients.Rather, I teach you about food, calories and macros (protein, fats and carbs). And how to include foods you enjoy into your diet whilst achieving your goals.... Food is more than just something that we put in our mouth to taste. I’m sure a lot of you know that by now. You are what you eat and your body is a representation of that. However, we can still fuel our body whilst living our lives and enjoying food. Why do I teach my clients rather than tell?From my own experience with my diet, I found that meal plans where I was told what to eat were only helpful temporarily. Because I didn’t know what eating that food meant for my body and why I had to follow those macros. Therefore it seem right to follow something if I didn’t understand it and couldn’t sustain. This is why I threw myself into education about nutrition and understanding what food does to the body and now I teach my clients how to fuel their bodies too. This is without a doubt the best thing anyone can ever do for their health and every client that has done nutrition coaching with me has said it was the best thing they’ve done for this diet. How do we do it? Firstly, we look over your eating habits and recognise what things you can improve on and why. I teach you to understand what foods contain what macros, why it is good or maybe less healthy etc. Secondly, we ensure you are consuming enough protein and see how much you are consuming of your other macros. Each week I teach you something new and give you a task to work on to improve your diet. Then, over a matter of weeks your diet will look completely different. We change your macros and calories as needed to help you reach your desired goal. You will learn, how much to eat, when is the best time to eat for you, why you should eat those foods as well as how to include the foods you enjoy. Once you know how to do this, you will never have to do another fad diet. Does this sound like something you would benefit from? Send me a DM to get started on your sustainable eating journey!

24.01.2022 Merry Christmas BCF Fam! Murphy and I would like to wish all of my beautiful followers and community a very Merry Christmas and thank you for all of your support over 2020. Be sure to enjoy yourself and eat and drink plenty, it’s Christmas!

23.01.2022 Allow yourself to feel the emotions, even if they’re unpleasant and not the ones you want to feel. You don’t have to be strong all the time. You don’t have to be positive all the time. You don’t have to just get over it.... You’re allowed to feel sorry for yourself. You don’t always have to be brave. It’s ok to cry. It’s ok to not want to face the day ahead today. This too shall pass. These are all things that I have had to remind myself of the last couple of weeks. I’m always such a positive and happy person and it’s not often you will see me without a smile on my face. I’ve always found the positives in everything and everyone and find it hard to process negative emotions. It scares me to be sad and to feel anything other than happy. When I’m sad, it’s an uncomfortable rush of; ‘oh no, you’re not supposed to feel like this’. I’ve always said things to myself like Oh well at least I have X,Y,Z and I’m not X,Y Z. And tried to practice gratitude. And that’s great, it’s definitely good to find things you’re thankful for but that doesn’t mean I should brush off my sad feelings and think they’re not valid. This is something I am working on and I am slowly earning to allow myself to feel sad or unhappy. Trying to dampen and justify why I should be happy is not something I have to do. So if you’re like me and always a positive Polly, it’s ok to be a Debbie downer sometimes. And when you’ve had your cry, your bad day/s, you’ve felt sorry for yourself; know that when you’re ready and your cup is full again, you can put the spring back in your step, you can create your own happiness again the next day. Every time you fall you will rise again babe.

23.01.2022 MY TOTAL TRANSFORMATION CHALLENGE IS BACK Are you sick of feeling helpless and lost on your health and fitness journey? Have you tried fad diets and programs and still haven’t got the result you were after? Are you wanting to finally feel confident in your body?... Then this challenge is for YOU! Start 2021 the right way! Available in person at Goodlife Geelong or online with a Gym or Home based program. Begins the 25th of January. Runs for 10 Weeks. Winner is based on a point system and 1st place wins $1000 cash prize! The challenge at Goodlife includes: Training Options: Group and or Personal Training Outline of Healthy Lifestyle Habits to Install 2 x Big Group Training Sessions Weekly Full 10 week Training Plan on Trainerize Brianna’s Bible: Nutritional guidance, lifestyle and information booklet to help you maintain your results Recipe Book with 80+ recipes Online Facebook Community Before and After Photos and Measurements Body Composition Scan: Before and After Brianna Carpenter Fitness Training top Booty Band Fortnightly Social Events and End of challenge Party (absolute highlight) First prize wins $1000 cash! 2nd and 3rd place prizes also to be won! Online includes all of the above minus: Any in person training and the Body Composition Scan. To find out more text your FULL NAME and the word ‘IN PERSON’ or ‘ONLINE’ to: 0423 238 013 Hurry before spots fill up! @saskalily_fitness @saskalily

23.01.2022 What can you achieve in 6 weeks?More than you probably ever thought possible! Maddie is the other winner from my most recent 6 week challenge. Down 3.7kgs, cms lost overall and complete change in body composition! ... Such an amazing difference for such a short period of time and all done over isolation from home workouts! Don’t waste another 6 weeks not achieving your goals, get in contact with me to start making progress! See more

23.01.2022 How to stay motivated to reach your goals! BE CLEAR ON YOUR GOAL/S: If you aren’t clear on what your gaols are and why you have them, you are basically driving without a destination. Stick them somewhere you will see them everyday. SET YOURSELF UP FOR SUCCESS WITH ROUTINE & A SCHEDULE: From what you are doing to what time you are doing it you need to plan ahead.... DISCIPLINE IS NECESSARY: Understand that you will need to exercise your discipline some days and that motivation can’t get you through everyday. Get up and get it done girl! DO THINGS YOU ENJOY: You’re not going to stick with the plan if you don’t enjoy it so, be sure you are doing exercise and have an eating a plan you look forward to. That’s not to say you won’t have days you want to do it but if you want to stick to it long term you need to look forward to it most of the time. ASK YOURSELF THIS: Do I still want to be in the same position in a months time? The answer is probably going to be No. So know that your tasks that day are what is going to get you closer to your goals and avoid being in the same place. TRACK YOUR PROGRESS: Take photos and measurements, weigh yourself if you wish. This will keep you accountable to have something to compare to and reflect on. You can see how you are tracking with your progress and appreciate how far you’ve come. Sometimes we can think out hard work isn’t paying off when it is.

22.01.2022 Serious Question: What is one goal you would like to achieve by the end of the year? It’s never too late to set goals! There is still over 6 weeks until the end of the year. Don’t wait until the new year to start achieving them. Here’s what I want you to do:... 1. Set yourself a goal 2. Do one thing each week for the next 6 weeks that will actively get you closer to that goal. It could even be as simple as increasing your step count. Adding in another workout. Eating more veggies in your meals. 3. Track your progress. Take some photos and body stats if you wish and take them every 2 weeks to hold yourself accountable. 3. At the end of the 6 weeks, do things that will push your goal to the next level or create some new goals. My goal is: To build up my strength in the gym again and be really consistent with my training and eating so I feel like I’m set up for success coming into the new year. I am going to do this by doing my compound movements each week end aim to increase my weight slightly. Also eat my tasty meal plan every day so I can enjoy the days where I do eat out this silly season.

21.01.2022 @chlopinkerton’s Back Transformation! Chloe has gone from having minimal muscle and strength to a solid amount of lean muscle and amazing strength! A whole lot of heavy lat pull down, seated row and assisted pull ups have created these well shaped muscles on Chloe.... And now she’s even doing pull ups UNASSISTED! Yesterday was the last time Chloe trained with me in person after over 2 years of being an in person client, she has now gained the knowledge and confidence to move onto the next phase of her health and fitness journey and I couldn’t be prouder! Chloe is the prime example of a client of mine who has listened, put in the work, blossomed and gained a wealth of knowledge. I couldn’t be prouder of you Chloe and even though I won’t be training you in person, I’m so excited to help you smash your goals online and see where we can take you next!

21.01.2022 I honestly feel like I’ve made the most of home training and I have to say I’ve thoroughly enjoyed it. First iso was a bit of a slump, I wasn’t motivated, I didn’t set goals, my diet was poor and I was fine with that. But, second lock down I wasn’t keen on waste time not training just because I wasn’t in the gym. Then I fell in love with getting creative with my workouts! ... I love doing things out of my comfort zone and I have learnt so much about training at home and how much you can do with minimal equipment! #pushupprincess I honestly feel like I in some ways I am in the best shape I have been in all year But, definitely keen to get stronger now that I can lift heavy again. It’s actually going to be really weird going back to the gym again, I’m excited but also nervous haha! What did you learn or enjoy about training at home girls?

21.01.2022 From the bottom our hearts, Murphy and I would like to say a BIG thank you for all of your support in 2020. This year was certainly not what we anticipated and we were faced with some huge challenges to say the least. We went online and communicated/trained via the internet, we got creative with our exercises and home training, we slowed down and took time for ourselves, we adapted to improve our health in ways we never thought possible. Our lifestyles and lives completely ch...anged! And, you have come out on the other side, you did it! If you are not where you wanted to be, that’s ok. Cut yourself some slack and be kind to yourself, it’s been hard. There is no reason you can’t achieve those goals coming into the new year. As we come into 2021 I want you to know that as always, your health and fitness is my priority. If there is anything I can do to help you become the best version of yourself then I am going to my best to do exactly that, that is what I strive for. The biggest and best service I provide is my Total Transformation Challenge with the first one kicking off on Jan 25th.This program is literally my dream project and I am looking forward to helping so many of you transform through this program. I love it so much and anyone that participates cannot believe what they achieve in that 10 weeks. As well as my first Total Transformation Challenge of the year coming up, I also have @saskalily_fitness joining my team. I am so thrilled to have this bubbly, gorgeous girl on board with me. She is going to fit in so well with the amazing community that has developed at Brianna Carpenter Fitness. Thank you 2020 for teaching me so many new things and challenging me to become stronger and smarter. I am ready to for you 2021. I can’t wait to see where I will be in another year from now.

21.01.2022 ANNOUNCEMENT ALERT 29th of December at 8pm, Brianna Carpenter Fitness will be announcing the first big thing of 2021! @saskalily and I are super excited to bring this to you guys! Set your alarms ladies, you won’t want to miss this!

20.01.2022 You believe the things you say to yourself. If you tell yourself: ‘you’re stupid’, ‘you’re ugly’, ‘you’re weak’, ‘you’re not good enough.’ You will believe that about yourself.... If you tell yourself: ‘You are smart’, ‘You are beautiful’, ‘You are strong’, ‘you are enough.’ You will believe that about yourself. Don’t fall victim to yours minds negative talk. Surrender to the positive self love you are worthy of and start believing those things about yourself!

20.01.2022 THE STORY BEHIND MY TOTAL TRANSFORMATION CHALLENGE! When I created this challenge or anything for my business, I do it with so much love and thought. The Total Transformation challenge is designed for any women, whether your goal is to lose weight, gain weight or anything in between, we will work together to install healthy habits and getting you to peak shape and fitness all whilst enjoying the process in a community environment. It’s not a 10 week weight loss challenge, i...t’s an overall health AND fitness challenge! I’ve been a coach for four years now and also been through a lot of my own challenges as I’ve grown into a young woman. I’ve have felt and do feel the pressure of todays society and I’ve had to go on my own journey to now lead others. Some of the things I uncover as a coach breaks my heart. I am absolutely heart broken with the way society leads us to view ourselves and the way we treat ourselves! I see women literally destroying themselves and striving for things their body and their mind would be incapable to achieving. I see it my mission to teach women how to strive for a realistic goal for their body and open their eyes to misleading information! Whilst improving their mindset and transforming their health. All of which is in my amazing Bible! Nothing brings me more joy than to see a woman with a beautiful smile on her face, confident and happy in the body and mind she’s in and step into her best self. This is challenge is THE challenge of challenges! To get YOU a result that lasts and transforms you into the best you, you can be!! Are you ready to join the Total Transformation Tribe? DM me to join!

20.01.2022 ONLY 24HRS UNTIL SIGN UPS CLOSE FOR THE TRANSFORMATION CHALLENGE Are you wanting... To grow you confidence? To improve your diet and better understanding calories and macros?... Build lean muscle and learn about strength training? Have accountability and a coach that supports you? Achieve your goals and maintain your results? Transform your mindset, body and lifestyle? That is exactly what the Total Transformation Challenge is designed to do. WHATS INCLUDED? Outline of Healthy Lifestyle Habits to Install 2 x Big Group Training Sessions Weekly Full 10 week Training Plan on Trainerize Brianna’s Bible: Nutritional guidance, lifestyle and information booklet to help you maintain your results Recipe Book with 80+ recipes Online Facebook Community Before and After Photos and Measurements Body Composition Scan: Before and After Brianna Carpenter Fitness Training top Booty Band Fortnightly Social Events and End of challenge Party (absolute highlight) First prize wins $1000 cash! 2nd and 3rd place prizes also to be won! In person: A number of Personal Training packages to chose from Online: A home or Gym Based Program as well as a weekly coaching call with me! Apply now via the link in my bio or DM me! Sponsored by @fitfastfoodgeelong and @cosmedicskincaregeelong

20.01.2022 Strive for strong not skinny, Strive for consistency not perfection, Strive to feel healthy not just to ‘look’ healthy, Strive to best the best version yourself, not another version of someone else.

19.01.2022 I haven’t really talked about the C word much. Covid of course. How Covid affects my my business is something I take very seriously but something I am staying super positive about! The first thing I think about is how incredibly grateful I am that I did my online coaching course with @themelissalin last year which made transitioning into the online world full time for me, fluent and successful. As without working online, helping people with their health... and fitness during Covid would be much more challenging. When I started working as a personal trainer, I never thought I would be taking my business online to this degree. I always saw myself working face to face with clients in a gym environment. Clearly the world will never be the same after the changes we have made to adapt to Covid19 and it has got me thinking about how I run my business and provide my services in the future. I have really missed that face to face interaction as well as showing and teaching you personally how to move your bodies. I am looking forward to retuning to the gym at the Goodlife Geelong, once the restrictions allow us to and planning safe and fun ways to work on our health and fitness together. Can’t wait to see some of your beautiful faces in person soon! Love, Bri See more

19.01.2022 Great news for regional VIC this week!

19.01.2022 5 months ago... I struggled to get out of bed each day, I wasn’t exercising, I wasn’t eating healthy, I wasn’t motivated or excited about much really.... Now, I spring out of bed early each day, I exercise for at least 30 mins a day because I want to, I eat a healthy, balanced diet, I am super motivated and excited about so many things in my life. A lot can change in a short period of time. Be kind to yourself and know that you have to hit lows to appreciate the highs. The lows are only temporary. You’ll get through it beautiful!

18.01.2022 'TIS THE SEASON - Liquid calories can add up really quickly without you realising... SAVE this to refer back to . Of course, there will be variation in how t...he cocktail is made, but use this as a general guide next time you're heading out for a cocktail, or having one at home . - If I do drink, I will usually opt for a nice cocktail to start and then move onto "skinny mojitos" - a mojito (with rum or vodka) & I ask for no added sugar. All the freshness of the lime, mint & soda water without the added cals . - #LSFBabes if you are drinking alcohol, be sure to do it responsibly and try to have a glass of water in between each drink See more

18.01.2022 The Importance of Just Being Consistent. You don’t always have to have a goal or a big challenge set ahead. Sometimes being consistent is all you need is an important part of your journey. This is something I have had to remind myself and a lot of my clients of lately. It’s great to have an overall goal to work on and strive for but some weeks throughout your journey it’s just about doing the basics right and staying on track. Not setting extra goals or targets, they’re no...t always necessary and can push you to burn out. Don’t stress if you didn’t hit a PB this week or didn’t set a new target to reach, that is OK. You don’t need to do that every week. If you’re on an overachiever I know this is really hard for you but, let me put it this way; sometimes the best achievement you can do is just being consistent. That is actually apart of the journey. You will reach a point where you will burn out and won’t be able to progress if you don’t just cruise sometimes. See more

18.01.2022 Every morning you have an opportunity to be a happier version of yourself. So make tomorrow a day that you do that.

18.01.2022 Going through anxiety or depression or any other psychological condition doesn’t make you unlovable- it makes you human. - Seth J Gillian Happy Mental Health Day

18.01.2022 The Total Transformation Challenge is proudly sponsored by @fitfastfoodgeelong and @cosmedicskincaregeelong I am so grateful to be working along side two amazing Geelong business that will able to help my clients looking and feeling their best. @fitfastfoodgeelong is a healthy meal prep bar that provides healthy, delicious and nutritious meals, ready in moments. They cook, prep and pack daily in store, making epic meals, sweets, breakfasts that are HEALTHY, not just con...venient.They’re here to make your life easier... Located on High Street, Belmont @cosmedicskincaregeelong is a beauty and skin clinic located on Ryrie Street, Geelong and is a holistic skin clinic with advanced skin, beauty and clinic treatments. Their team are amazing, with a wealth of knowledge. Their services are affordable and products aim to get improve your skin and confidence.

17.01.2022 Incase you missed it, yesterday I released my Total Transformation Challenge starting Jan 25th and it’s going to be freaking epic! Check out my precious post for all the details!

17.01.2022 Be that girl. Be that girl that smiles at another girl instead of frowning , Be that girl that tells another girl her outfit is cute, Be that girl that helps another girl out at the gym when she needs a hand, Be that girl that lifts another girl up and makes her day,... Be that girl. See more

17.01.2022 How To Lose Unwanted Belly Fat Alright, let’s be clear on something, you can’t spot reduce fat from your body. There isn’t one person that can lose fat just from their belly. In order to lose belly fat or fat anywhere from your body you need to reduce your overall body fat percentage.... If you’re thinking Surely there is a way you can do it or That sounds like hard work I’m sorry but the sooner you face reality and realise that there is no quick fix and lasting results take time the better otherwise, you’re going to stay in the spot you’re in, or worse. So listen up! Programs or products that tell you Do this to lose the unwanted belly fat will really be dropping your overall body fat percentage. There is no quick fix, program or supplement that can target belly fat.Doing ab exercises will not be the reason you lose belly fat, I repeat doing ab exercises will not be the reason you lose belly fat. Ab exercises are a very small contributor to the appearance of your stomach area, don’t waste your time. Keep in mind that those common products and programs that tell you what you want to hear and advertise rapid weight loss can often not be sustained! So here is how you lose belly fat or/lose fat overall. Make the following lifestyle changes:Be Clear On Your Goals: This will help you to keep motivated and on track! Write them out and keep reminding yourself of them. Be In a Calorie Deficit: Track your calories using an app like My Fitness Pal or get someone like a dietician/nutritionist who can help you. Remember, try not to turn one bad meal or day of eating into a bad week; this can be your undoing.You have the next meal to make a good choice. #balance Move: Get your body moving more by getting your steps up and being less sedentary Train: Have a training plan that suits your lifestyle and goals. Not sure? Get a coach. Stay Consistent: Consistency is key, not one week or two weeks but months of consistency. Your health should apart your lifestyle, not something you work on for just a couple of months and then stop. Losing the belly fat you so badly want to get rid of won’t happen overnight. Lasting results are THE BEST results

16.01.2022 In the theme of hump day here is just some of the Booty Transformations from BCF! At BCF we are all big on working on our peach. I teach my girls how to train their glutes and how to train them properly! The word on the street is that I’m a bit of a booty queen and I ain’t mad about it! ... Many hip thrusts, squats and deadlifts went into these booty’s and boy do they pay off! Strong, sculpted and amazing! If you flick through, you may notice a certain someone’s glute transformation in there Happy hump day!

14.01.2022 I need a gym to get fit.I don’t have any equipment so can’t train at home. This girl right here has achieved this result in isolation 2.0, with no gym and NO equipment! Just goes to show what you can do even if you don’t have a gym or much to use at home. ... Holly has been following my home based program over iso 2.0 in VIC. Don’t let isolation be an excuse as to why you can’t work on your health and fitness. Make it something positive you can focus on during this time. Whether you are training from home or can go to a gym, you can start seeing results! Send me a DM, don’t make an excuse. See more

14.01.2022 @kaitlynlee93 This girl smashed my 12 Week Transformation Program! Another amazing women who has transformed herself, physically and mentally! Couldn’t be prouder of her and all the hard work she put in to improve herself in all aspects over the 12 Weeks! Looking forward to seeing what else this girl and I can achieve working together in the future! ... If you are wanting to make changes physically and mentally that you can sustain and set you on the path to the best version of you, then my 12 Week Transformation Program is the path to lead you there! Apply via the link in my bio!

14.01.2022 JUST OVER 1 WEEK TO GO! Whether your goal is to lose weight, gain weight or anything in between. This challenge is for you! This challenge is all about getting you on track to reach your individual goals whilst building a healthy, sustainable routine of training and fueling your body. You will Totally Transform! ... With sign up closing the 22nd you’d better lock your spot in before it’s too late Participate in person or online with a gym or home based training program! The challenge at Goodlife includes: Training Options: Group and or Personal Training Outline of Healthy Lifestyle Habits to Install 2 x Big Group Training Sessions Weekly Full 10 week Training Plan on Trainerize Brianna’s Bible: Nutritional guidance, lifestyle and information booklet to help you maintain your results Recipe Book with 80+ recipes Online Facebook Community Before and After Photos and Measurements Body Composition Scan: Before and After Brianna Carpenter Fitness Training top Booty Band Fortnightly Social Events and End of challenge Party (absolute highlight) First prize wins $1000 cash! 2nd and 3rd place prizes also to be won! Online includes all of the above minus: Any in person training and the Body Composition Scan. Apply now via the link in my bio!

14.01.2022 Hey, I’m Brianna Welcome and thank you for following my account! I am here to; Drop truth bombs ... Educate you Make you healthier Get you fitter And put a smile on your dial Enjoy my content! Bri See more

13.01.2022 I think one thing that I love about being a coach is being able to inspire people. I think I am able to inspire others because I have found my own inspirations. So I would like to share with you the things that inspire me. Particularly my fav quotes/life motto’s. It’s cliché but the this one is Life every day like it’s your last or You only live once.... The second statement is true (to my knowledge), you do only live once. And when I think about my life and being an old lady looking upon her grandchildren, I want to think to myself I allowed myself to live my best life. By this I mean, I wasn’t controlled by brain but by my heart, I let go of fear, I took opportunities that excited me and I was my most authentic and honest self. So many of us have probably heard our parents or our grandparents say Oh, I wish I did this or didn’t do this when I was younger. I don’t want to say that. I want to say to my kids and grandkids I am so glad I did, A,B and C in life. Not that I don’t think I will have regrets or things I wish I did do, I’m sure there will be but, I don’t want that to be what I think of when I look at them. It scares me to think about letting my life go to waste and not making the most of it, so those quotes really motivate me to chose what makes me happy everyday. So girl’s, wake up tomorrow and live the day as if it is your last and tell me how it changed your day.

13.01.2022 Great news for regional Victoria today as gyms are due to open as of Wednesday the 28th of October! It’s been a long time coming and I’m so glad we can finally get back to working on our health and fitness in the gyms we love. To any of my Melbourne followers, hang in there guys. I’m really looking forward to training your beautiful selves in person again, showing how to work your body and push yourself to your limits! ... Once again a massive thank you for all of support over this period of taking my business full time online. Especially my clientele, you guys are fricken amazing!! I can’t thank you enough! I am looking forward to entering a new phase of working as both an online and face to face coach. So no matter where you are I will be able to help any of you reach your goals! In terms of the details around the new restrictions, please keep an eye out for any information from you gym. Particularly Goodlife members in your emails. I will also be in touch and updating you on any coming information. Yayyy! Time to celebrate!

13.01.2022 Tomorrow I am kicking off my first ever online challenge! Ekkk so exciting! We may not be able to see each other face to face and get together like this but, I’m glad that we are still able to connect in the online world and work together on our health and fitness. And when we are able to, come together in person. I’d be lying if I didn’t miss training all my girls in person! ... To any new girls joining me on this journey of the next 6 weeks. Welcome! It’s so nice to have some beautiful new faces. And to my lovely clients who are joining for another challenge, I can’t wait to take you to another level. We’re going to come out of lockdown healthier, fitter and more confident than ever before!

12.01.2022 LESS THAN 24HRS UNTIL MY BIG ANNOUNCEMENT! Tues 29th at 8pm it will be live! Get ready ladies, 2021 is going to be coming in hotttt at Brianna Carpenter Fitness! @saskalily

12.01.2022 I am very excited to announce that Brianna Carpenter Fitness will be expanding in 2021. @saskalily will be starting with me at Goodlife in January and helping me with some of the incredible programs we will be hosting for you at Brianna Carpenter Fitness. Saska has recently done placement with me at Goodlife whilst studying her Certificate four in fitness. Saska moved to Geelong from Melbourne earlier this year and was previously studying commerce before she started studyin...g fitness. She wanted to be a personal trainer to connect with other women and help them on their health and fitness journey. Saska has been working on her health and fitness for many years now, really finding her passion in strength training and both the physical and mental benefits she has gained from it, growing her self-confidence and self-worth. Her other joys when it comes to training are Yoga and HIIT, with a background in rowing, she also loves the rower! I am so pleased so have Saska on board and I knew that when I met Saska she would be the perfect fit to promote what I believe in at BCF.

12.01.2022 How to prepare yourself to go back to the gym after Covid This one is for my VIC clients as we preparing ourselves to go back into the gym after the lifting of Covid restrictions. Yay!! Gyms are not yet open in Melbourne, hopefully soon guys but in regional VIC are open to a 20 person limit (depending on the gym space ect), with a time limit depending on your gyms polices also. Coming from training at home or a break from training, heading into the gym is the perfect ...opportunity to set yourself up for success with your goals. See it as a fresh start if you wish. So here is how you can do it: Be prepared Make sure you know how your gym operates. Do they have a booking system? Do you line up?Schedule a time in your diary to go and book it in if the gym has a booking system. Pack your gym bag the night before so you have everything you need. Set goals:Firstly, let’s be realistic, aiming to lose 20kgs by Christmas or to go to the gym 7 days a week isn’t realistic. Set realistic and achievable goals eg, lose 5kgs by Christmas. Go to the gym 2-3 times a week Then create smaller goals within your overall goals to ensure you will reach them. Eg. Have a plan:Have a workout routine or at least an idea of what workout/exercises you would like to do for the upcoming session that way you can use your time wisely. If you can, make a sustainable plan based around your goals. Get a trainer or personalized program Enjoy being in the gym babes. Keen to see your faces in Goodlife Geelong!

12.01.2022 This weeks motivation! We must be willing to let go of the life we planned so as to have the life that is waiting for us. -Joseph Campbell ... Don’t stress if things don’t go to plan this week, let things happen as they should!

11.01.2022 Why you need to track everything and track correctly when aiming to stick to your calories. When it comes to tracking your calories using an app such as MyFitnessPal (MFP), it is important that you track EVERYTHING and as accurately as you can. Everything that goes into your mouth has calories, practically nothing is calorie free. Therefore if you are eating things that you aren’t tracking, those are calories that add up and before you know it, can make you 100’s of calories ...over your target. Things that people often forget to track: - Oils that you cook with - Sauces you add to recipes or meals - That extra coffee throughout the day - The Tim Tam arvo snack All the little things. And all the little things add up. As seen in the photos above the difference between a planned day and a day with the extra ‘little’ things listed above. It easily sent me over my calorie target by 390 calories!!To avoid this - Make sure you are pre- entering your MFP and tracking EVERYTHING, including oils, sauces etc before you eat them. - If you have had a cheeky Tim Tam even though you’ve tracked your food before hand, track it and know that you will have to take something out later in your day to subtract those calories. Ensuring that you track things correctly! There is a big calorie difference between 40g of oats and 80g of oats (178 calories to be exact) but can easily look the same as seen in the photos. This is why weighing or measuring your food when tracking is SO important to avoid guestimating and getting it wrong. We don’t want to be going over or under your calories if we can avoid it! I hope these tips helped you on your tracking journey!

10.01.2022 Very excited to be starting my first Total Transformation Challenge of the year tomorrow! I figured out the other day this will be the 8th challenge I’ve hosted! Yet again I have such an amazing group of girls to work with and I am so excited to be coaching them. ... Time to transform these ladies inside and out! #BCFchallenge #briannacarpenterfitness See more

10.01.2022 Why do you lose weight and re-gain it? Because... 1 You’ve either stopped doing what works for you or... 2 You were doing something that was only sustainable short term and wasn’t going to sustain weight loss. You’ve probably eaten well and trained well for a while but then stopped and gone back to your older eating habits. And therefore you stopped being in a calorie deficit and re-gained your weight and if not more! Also, a fun fact for you. Each time you lose weight and re-gain weight, you are almost guaranteed to gain more weight each time! Short term solutions. This is a common trend in the health and fitness world that a lot of us get stuck doing. Weight loss teas, shakes, diets and exercise ragiemes that are not sustainable and only get a short term result. Put your hand up if you’re bloody sick of short term solutions. Same here Girlfriend. So here’s how you lose weight and keep it off Stop looking for a quick fix. There isn’t one. Look to long term, sustainable habits. Such as; regular exercise healthy eating. When you find something that works for you, you stick with it. Get a trainer you trust and believe in. Who, when talking about helping you isn’t just talking about just the short term but the long term and sustaining your result. I know it sounds silly but there are a lot of trainers who don’t think that far ahead. Think, is this sustainble? By all means if you’re sick of short term fixes like most of my clients used to be, then I am here to point you in the right direction.

10.01.2022 If you missed the memo, I do these really super amazing Live Workouts on Thursdays at 8:30AM, AEST in my Facebook Group. If you aren’t in it, join via the link in my bio.But this weeks live is Booty. Everyones fav, you’d be crazy to miss this!! Swipe to see why everyone’s going crazy!

10.01.2022 Hey, my name is Brianna or aka Bicardi Brezza I am 23, a coach and a proud business owner I love looking after my health and wellbeing I am also a social butterfly and love catching up with my gals over a beverage I human too and am just here living my best life ... And I help other women do the same Happy Friday babes, I hope you enjoy a cheeky cocktail this weekend. See more

09.01.2022 6 WEEK BECOME YOUR BEST CHALLENGE This challenge is all in the title, 6 weeks to set you on the path to become your most confident, fittest and healthiest self. Any woman, anywhere can participate. I am personally coaching each one of you, working with you to reach your goals. I’m so excited to take you on this journey! ... There will be a 1st place cash prize to be won but, it’s all about the journey and the things you will gain from the experience. Begins Next Monday the 21st of September. Limited spots available! What’s included? Weekly Habits Checklist: Tools to add any apply healthy habits. Week Training Plan: Customisable Gym or Home Plan on my training app. Live Workouts: Mondays: Alt each week, 8am and 6pm on Zoom, Thursdays: 8:30AM on Facebook, Saturdays 8:30am on Zoom. Bonus Recorded Workouts to do at a time that suits you. Facebook Group: Be apart of a community and share your journey. Weekly Q and A: answering all your questions regarding, health fitness and mindset. Time: TBC Weekly Nutrition Seminar: Providing extra nutrition information and education. Talk about that weeks habits. Time: TBC The live workouts will be recorded for you to do if you are unable to make the time and you can re-visit them. All of your training is looked after, you’ll feel like you’re never training alone! There are two options: Option 1: Full Nutrition and Training Package Weekly Nutrition Call: 30 minute 1:1 call, receive a personal calorie and macro breakdown. Each week we working on bettering your diet. Nutrition and Training Guide Booklet: A complete guide to all things training and nutrition. Option 2: Accountability Package Weekly Accountability Call: 15 minute 1:1 call to keep you on track and motivated. Comment below and I will DM you to get started!

09.01.2022 The biggest difference in my photos was the smile change on my face and that’s stuck around ever since Before the challenge everything was a chore Thanks to this program, I now have that much confidence I am training to compete in my first body building competition. I went through a really tough breakup and I needed something to be able to work on my self.. this challenge seemed like exactly what I needed to do and apply myself to.... I can’t even begin to list the amount of stuff that I learnt from the challenge but most importantly I learnt to love myself. The most enjoyable part is the hype that the girls give each other, it’s amazing to see. Just do it girl, you have so much to gain. if you are looking for a sign to get your health and fitness on track, this challenge is it, you won’t regret it! Grab your tissues and watch this video to hear all about Chloe’s journey and how she transformed from the Total Transformation Challenge. Song: Halo by Beyonce.

09.01.2022 Have you tried fad diets and programs and still haven't got the result you were after? Are you sick getting overwhelmed and confused so you just give up? Are you over wondering if you're eating the right thing? Are you sick of binge eating and feeling guilty? Are you wishing you just felt confident in your body?... In my 12 Week Transformation Program I am all about sustainable and lasting results.Rather, Than feeling overwhelmed you will feel in control and educated. Than feeling guilty and unsure you will feel confident in your food choices. Than following a fad diet, you will learn sustainable eating habits. You will start to feel confident in YOUR BODY. My 12 Week Transformation program is designed to: Build sustainable lifestyle habits Gain the confidence you’ve dreamed of having Begin your healthy eating journey Get you strong and Fit AF Set you on the path to achieving your goals and beyond It includes: A personalised Gym or Home based training program on my app Weekly 1:1 coaching call to help educate you on things such as nutrition and healthy lifestyle habits. Also to keep you accountable! Training and Nutrition Guide: A book with all the info on what and how much to eat Recipe Book: A recipe book with over 80 recipes approved by yours truly so you'll never be left wondering what to eat. Access to message me anytime and extra support Option to do live group personal training sessions Extra mindset content and training If you’re ready to be the best version of yourself and transform yourself like the other women who have fallen in love with my program then APPLY NOW via the link in my bio!

09.01.2022 Murphy whispered in my ear R U Ok Mum? And I said I am when I’m with you my dear. Don’t be afraid to answer the question Are you ok? with an honest answer. People are asking you because they care. And know, you can talk to others about all the hard things you might talk to your dog about #RUOK

08.01.2022 Introducing my dad, Dazza As some of you may have seen, I was in South Australia for Christmas and some of the holidays. For those of that don’t know, I grew up in SA and moved to Geelong in Jan 2017.... I moved to Geelong because my boyfriend at the time whom was a farmer, was studying here and I moved here to live with him whilst he studied. It was only supposed to be for around 10 months. In SA I left behind my parents, four beautiful younger siblings; three sisters and my brother, my job as a deli girl at a supermarket, some amazing friends and the joys of living in a small country town in which I thought I would spend most of my life. That September, we separated and I decided to stay in Geelong to pursue my career as a trainer and the opportunities that arose here. That was the best decision I have ever made. Going back to see my family is never something I take for granted and Christmas was the first time I had seen my family in a whole year due to Corona. Not seeing them is definitely the hardest part of living interstate but the life I have created here in Geelong is something I am incredibly grateful for and genuinely love. Life is a crazy thing and it may not always lead you down the path you think but sometimes the scariest paths can actually be the most rewarding

07.01.2022 How do I teach my clients about nutrition? I’m all about teaching rather than telling. This is why I personally don’t provide meal plans to my clients.Rather, I teach you about food, calories and macros (protein, fats and carbs). And how to include foods you enjoy into your diet whilst achieving your goals.... Food is more than just something that we put in our mouth to taste. I’m sure a lot of you know that by now. You are what you eat and your body is a representation of that. However, we can still fuel our body whilst living our lives and enjoying the experience of food. Why do I teach my clients rather than tell?From my own experience, I found that meal plans where I was told what to eat without explanation were only helpful temporarily. Because I didn’t know what eating that food meant for my body, why I had to eat amount or how long to stick with that food. It didn’t seem right to follow something that I didn’t understand and couldn’t sustain. This is why I decided to educate myself on nutrition and understand what food does to the body and now I teach my clients how to fuel their bodies too. Understanding why you should eat a certain amount of foods and what it means is without a doubt the best thing anyone can ever do for their health and every client that has done nutrition coaching with me has said it was the best thing they’ve done for this diet. How do we do it? Firstly, I figure out your personal calories and macros and teach you what macros are. We look over your eating habits and recognise what things you can improve on to reach your goals and why. Secondly, we ensure you are consuming enough protein and then work step by step on your fats and carbs. Each week I teach you something new and give you a task to work on to improve your diet. Then, over a matter of weeks your diet will look completely different. You will start reaching your calorie and macro targets. You will learn, how much to eat, when is the best time to eat, why you should eat those foods as well as how to include the foods you enjoy. Goodbye diets and hello long term solution! Sound like something you need? Send me a DM to get started on your sustainable eating journey!

06.01.2022 Strive for progress not perfection babes. There is no perfect workout, perfect number, perfect body. Nothing is perfect, therefore perfection is not achievable. Consistency however is measurable and achievable and is what is going to get you closer to your goals. Don’t worry about having a perfect week of workouts, worry about getting up each day and being consistent week in, week out.This is the main thing you need to worry about, showing up each day and doing the tasks... in front of you. And if you do have a day off and or have a hiccup, just pick yourself right back up and continue on because; it won’t be perfect, you won’t always be on track but you can consistently correct yourself when you do fall off track! Consistency is what is going to get you closer to your goals and lead to getting the sustainable results.

06.01.2022 Pretty much my smile 24 x 7 at the moment because I am that excited about my Total Transformation Challenge starting Jan 25th! Get all the info/apply now via the link in my bio! Proudly sponsored by @cosmedicskincaregeelong

06.01.2022 This weeks motivation! Doctors won’t make you healthy. Nutritionists won’t make you slim. Teachers won’t make you smart. Gurus won’t make you calm. Mentors won’t make you rich. Trainers won’t make you fit. Ultimately, you have to take responsibility. Save yourself. - Naval Ravikant

06.01.2022 Did you set yourself some health and fitness goals for 2020? I am sure a lot of us did. I know I certainly did! How are they going?... Are you achieving them? Have you achieved them? Maybe you haven’t. I wan’t to put things into perspective for you. It’s almost September. Which is the ninth month of the year Gone quick huh? Time flies. However that means is still 4 months until the end of the year! Do you want to waste the other half of the year and have the same goals by this coming new year? Didn’t think so. My 12 Week Transformation Program equates into three months. That means if you start soon you will be done the end of November, in time for summer and then we can set new goals to finish of the year! Swipe across to see what you could achieve! If there is a time to start, the time is now. Apply via the link in my bio! @ Torquay, Victoria See more

05.01.2022 RESULTS FROM ONLINE- HOME BASED TRAINING This gorgeous girl was one of my recent 12 Week Transformation clients. @mikaelaagrace did this program online and all home based training and she bloody smashed it! It is more than just the physical transformation for her though:... Before the program my life was very up and down between struggling to keep consistent and on top of myself when trying to improve my health! I would compare myself to others and I always wanted to be a better me . I wanted someone that could work with me and and also hold me accountable if I’m falling short and keep pushing me to smash it out. The biggest thing I learnt was; consistency is key! Keeping on top of yourself as well as pre planning your work out times and making sure that you allow yourself time to smash out your work outs! I definitely have learnt overall a healthier lifestyle and that it is very easy to make simple changes as well as picking the healthier options when going out with friends. My confidence overall with my body had improved, I am proud of myself and what I have achieved throughout the program. For anyone thinking to do it, definitely go for it 100%, it is totally worth it! She is not only your trainer she becomes your little hype girl and pushes you to do better! I’m so proud of you Mikaela, you worked so hard and you should be proud of yourself and what you achieved!

05.01.2022 Far out it feels good to be back in the gym! New goals, new routine, bigger and better me! I’m so god damn motivated. I’ll never take it for granted again, yet another thing Covid has taught me. Who else is feeling super motivated being back in the gym? Let’s finish 2020 on a high girls!

05.01.2022 I 100% believe that the more you give, the more you get. Not in literal objects but in the means of happiness and good karma. Ever since I can remember, I have gotten a thrill from seeing someone smile and adding some positivity into their day, whether it be a gift, gesture or kind words. And I aim do it without expecting anything in return (that’s the key). When it came time to think about my career, every career I thought about was about being able to give to people and ma...ke a difference in their life. The thought of helping someone become the happiest and healthiest version of themselves is an amazing career to be able to give to others. But in life, for example, if you did something simple like smile at someone, or open the door for them, or maybe even pay forward a coffee in the que at the coffee shop, you are giving and putting out positive energy into the universe and it is then returned. So I challenge you to give a little. Whether it be an action an object, anything, big or small and notice how your positive action bounces positivity energy back into your life. Give without expectation and you shall life the most abundant life of all.

05.01.2022 Let me ask you one question about the diet you are following right now. Is it sustainable?Could you do it long term?Firstly, let’s be clear on the word diet: ‘the kinds of food that a person, animal, or community habitually eats.’ So whatever you are eating each day right now is your diet.Is the way you are eating right now sustainable? Is the diet plan you are thinking of doing going to be sustainable?If the answer is yes then awesome, you go girl, that is exactly... what I want.If the answer is no then why are you doing it?Did you realise it wasn’t sustainable? Do you already know it’s not sustainable? Then good, I’m glad you know it’s short term.Why am I asking you this question?Because I want you to realise that restrictive diets, ones where you are limiting food groups and are unbalanced (not including all food groups) are not sustainable and I want you to do something that is sustainable or at least know that it’s not sustainable and have a plan for after your short term diet.Shake diets, eating only salads, low carb diets are not sustainable. So if you are following one of these diets, think about why? Why are you doing it? Is it actually good for you? To start working a diet that you can sustain and enjoy, whilst getting results please don’t hesitate to get in touch with me and we can say goodbye to short term and hello to long term together

04.01.2022 This year has been a bit of a shit storm to say the least! But I am so blessed for my beautiful biz and the babes in it that keep me going! My end of challenge parties are my highlights of the year. With all of my beautiful clients coming together to celebrate their hard work over the course of the 10 Week Total Transformation Challenges. My most recent challenge got cut short by one week due to Lockdown in March so we haven’t been able to celebrate with the winner @kirsty.al...mond and the rest of the girls. I can’t tell you how excited I am to finally host it, even if it is months later This year I had planned multiple challenges, which also meant multiple parties hehe The 10 Week Total Transformation Challenges are my biggest and best challenges, being a sell out each time. But 2020 ain’t over yet and I am so excited to start planning the next one for you guys. They are incredible! So keep your eyes peeled for when the next one comes up because it’s going to be BIG! @ Geelong Hotel

04.01.2022 Hard work pays off ladies. Don’t lose sight of that end goal. It doesn’t happen over night. It takes consistency and discipline to change but the reward is 100% worth it. Every moment you feel like giving up and you didn’t will give you more satisfaction than you can ever imagine.... I’m proud of the body and lifestyle I have created and glad I have chosen to look at the long term picture! See more

04.01.2022 Let’s be clear on the word ‘Diet’. The word diet is used so often in our society as something we do to restrict ourselves and can often be viewed as a negative thing. When a lot of us think of a diet we can often think of eating less, eating only certain food groups, losing weight, short term or aiming to reach a certain result. It is from the Greek word diaita which means lifestyle and is simply what you consume on a daily basis. So, really it is whatever you are eating ri...ght now, everyday. That is your diet. It isn’t just eating for weight loss or to reach a certain outcome. After reading this, I hope you can view the word your diet as something more positive that you do everyday, throughout life. Not just something that scares you when you hear it or that you think means you are restricted.

03.01.2022 10 Random Facts About Me I love the beach, my goal in life is to have a house overlooking a beautiful beach I’ve had botox and lip filler before. I am all about doing what makes you happy and that’s what did at the time ... I moved to Geelong from SA in January of 2017 and only knew my partner at the time. I was supposed to be here for around 10 months but I’m still here and not mad about it I love reading self help and development books, I find them so interesting and find I take away a lot from them My first job was technically McDonalds but I worked there for one shift before starting my job at Boost Juice I have a very immature sense of humour, I definitely don’t take myself seriously and find the silliest things funny. I swear I’m 23 going on 5 Having a dog has been a dream of mine since I was 17 and now I am a proud dog mum to my GSP, Murphy If I could eat one last thing before I die it would definitely have to be Cheesecake. It is gods giftI am a serial car singer, I’m one of those people that will be belting out a song if you drove past me Growing up I had the best of both worlds. My mum lived in suburban Adelaide and my dad had a hobby farm an hour north of the city so I spent my weekends in the countryside and my weekdays in suburbia going to school. It was pretty cool being able ti live two very different life-styles

03.01.2022 My Services2 on 1 Personal TrainingEach session is 50 minutes and run at Goodlife, Geelong. Personal Training Plan Included Regular Body Stat Check Ins 1 on 1 Personal TrainingEach session is 45 minutes and run at Goodlife, Geelong Personal Training Plan Included... Regular Body Stat Check In's12 Week Transformation Program(online)It Includes:12 Week Personalised Gym or Home Based Training PlanWeekly 1:1 Coaching Calls: Teaching you all things nutrition and keeping you accountable Nutrition and Training Guide: Providing you with tools for life Brianna Carpenter Fitness Recipe Book: Containing 80+ recipes Before and After Photos and MeasurementsExtra Mindset Content and Training Nutrition Coaching Fortnightly 30 minute nutrition coaching call, teaching you the ins and outs of food and how to eat to reach your goalsPersonal Calorie and Macro Targets Nutrition Information Booklet Recipe Book Pre and Post Natal TrainingIn person or online Pre and Post Natal safe training plan Specialising in Pelvic Floor strengthening 10 Week Transformation Challenges*NEXT DATES TBA* Clients get early bird prices. For any further information, any questions regarding my services or if you would like to become apart of the BCF fam, please DM me!

03.01.2022 MY FAV GUILT FREE TREAT! The @noshufoods Sugar Free is my go to sweet treat! Perfect to satisfy that sweet tooth when it kicks in! It’s delicious, sugar free, low cal and super easy to make!... Found at your local Coles or Woolies. Watch out, you’ll get addicted! 91 cals without the choc chips or 138 cals including the choc chips.

03.01.2022 The Brianna Carpenter Fitness Christmas/New Year Party Was so good to celebrate 2020 at BCF and thank my girls for all of their support. Looking forward to seeing what we will achieve in 2021. It’s going to be a big year! ... Can’t wait for the upcoming events this year. Particularly the Transformation Challenge party #briannacarpenterfitness

02.01.2022 One out of two winners from my 6 Week Become Your Best Challenge! This girl just impresses me time after time. Claudia did my 10 Transformation Challenge at the start of the year and from there has been kicking goals! She has trained so hard over iso and is crazy fit. Toe push ups and burpee’s is now something she is an absolute boss at!... She has had her hurdles over Covid but really applied herself to getting her routine in check the past 6 weeks. She ticked off pretty much every habits over the 6 week challenge. Some of the things she has accomplished are; from eating mindlessly to enjoying healthy prepared meals. - Training 3-4 days a week to training 5 days a week. - Drinking minimal water to drinking 3L a day. - Taking no time out for herself to now enjoying her self care time. - Having now morning routine to an amazing morning routine to start her day. Just to name a few. These are all habits she has created to help become her best self and I am looking forward to see what she can achieve with the lifestyle habits she has mastered. I can’t believe the difference between now and when I started the challenge. I can hardly believe that it’s me. I actually had some happy tears. I still have some ways to go but my perception of myself has completely changed. I can’t thank you enough for everything and keeping me going through lockdown. Back when we first met I know I would have said I wanted to be more confident, but I don’t think I even knew what I meant by that. But now I do, I really know what confidence means to me all thanks to you. I can’t wait to see where I can be in another 6 weeks and even another year from now and so on. I’m so excited to keep training with you and to be back in the gym. Seriously from the bottom of my heart thank you so much Swipe to see her first photos vs now!

02.01.2022 Why you should stop spending your time worrying what other people think. The only person you are hurting is yourself when you worry about what others think of you. Do you know how many women I’ve heard say I’m too nervous to come to the gym, people will look at me. Pretty much every client I’ve ever had. Do you see everyone looking at each other the whole time they’re training at the gym? Eyes wondering everywhere and no one training? . No. Each person is there to work... on themselves. They’re not there to look at you. Isn’t it funny that we all think that? At the end of the day the only person you’re affecting is yourself because you didn’t do that weights session, because you didn’t do that cardio session, because you didn’t do that class. All because a fear of judgement? Now you’re not working towards your goals Every person steps into the gym for the first time, that girl who comes every day, she had her first day in the gym once, she was you once upon a time. I was that girl once upon a time. Don’t forget that. But I think one thing that allowed me to progress so quickly was being able to let go of fear of judgement and just focus on myself. Don’t let fear of judgement stop you from living your life babe!

02.01.2022 This weekend I took some time to fill up my own cup. It is so important to recharge your batteries and make self care a priority. I love that I can just enjoy my own company and can be with my own thoughts. But this is not something I have always been good at, I had to learn and now it’s the best! For me, spending time at the beach is something that always grounds me and makes my cup feel full again. ... Recharged and ready to tackle the busy week ahead!

01.01.2022 Iso Inspo This is one amazing lady who didn’t let iso go to waste! This is her result in just 6 weeks. I couldn’t help but be filled with pride when I saw this lady’s transformation and how happy she was with her progress. Best thing I’ve done was get in contact with you !!! Thankyou, thankyou only just the beginning was the message she sent me along with these photos. ... She has gone from hardly doing 3000 steps a day, no exercise and a poor diet to doing 10,000 steps a day, exercising at least 5 days a week and sticking to a calorie and macro target. She now understands food and what she is eating as well as how much to eat. And is still including foods she enjoys within her calories. She has taken all of my nutrition education on board and is applying it just as I could hope for! She is glowing with confidence and enthusiasm. She has a new perspective on her herself and her health and I can tell training is something she looks forward to! This really is just the beginning for this amazing woman and I can’t wait to see what else we can achieve together!

01.01.2022 A few things I wish I knew when I started my fitness journey: It’s not all about aesthetics, training to look good is not going to make you happy Cardio is not the only way to lose weight, weights are also an important part of being healthy There is no magic meal plan, quick fix or short cuts to get results... Results take TIME, so stick to it Strive for consistency not perfection, some days getting something done is better than nothing, it doesn’t have to be a perfect workout You can still eat foods you enjoy and get results. Balance is essential and you don’t have to deprive yourself and then binge eat It’s ok to ask for help with things you’re uneducated on, that’s how you learn and grow. No question is silly. Eating that one row of chocolate isn’t going to undo all your hard work Working out doesn’t have to be a chore. Keep searching until you find your ‘thing’ Carbs aren’t bad for you, everything in moderation Doing isolated booty exercises won’t make the glutes of your dreams. Spend time on your compound movements You need to exercise discipline some days in order to reach your goals, you can’t always rely on motivation Rest days are ok and are actually necessary See more

01.01.2022 This your reminder that there is only the present moment Live in the present moment because that’s all you have. There is no tomorrow or future, you don’t know what will happen in the coming moments. There is only the present. This is something I had forgotten but recently realised once again and I really hope I don’t lose sight of this ever again. I have been more anxious lately, worried about what is to come next and feeling so unsure of what I want and what I should be ...doing.I was feeling mentally exhausted. I was reminded on a number of occasions recently that if you’re feeling anxious you are living in the future. That resonated with me so much because it is so true. I am usually not an overly anxious person and I felt like I was loosing control. After realising that truth, I felt like I could let go of that anxiousness and fear of what is to come. I’ve been making an effort to truly be in each present moment and appreciate the small things. Life is short. Stop, take a breathe my dear and live in each moment, don’t worry about tomorrow and forget about yesterday. Life is here and now.