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25.01.2022 Happy Fri-yay! Who is ready to het the weekend going ? 4 rounds 45 seconds work 15 seconds rest. Keeping it simple this week with 4 full body movements. ... ALT LUNGES WITH KB PRESS: Lunging forward or backwards. Hold your kettlebells in the racked position. As you stand from the lunge press kb over head. BROAD JUMPS : Find a spot on the floor. Wind up and jump as far as you can landing on 2 feet. BEAR CRAWL: Slow and controlled. You want to be on all fours, knees slightly off the floor and then move form one end to the other maintaining your neutral back position. DEAD BUGS : lay on your back like your a dead bug ! Can even screw your face up as well to make it more believable. Press your lower back into the floor while having your arms up in the air and your legs up and bent . Your knees and hips should be stacked. Take and one arm and your opposite leg out as far as you can stretch them with out your lower back coming off the floor. Return and repeat on the other side. #lungesandsquats #lunges #deadbugs #animalmovement #homeworkouts #notjustanothergrouptrainier #flannyfriday #workoutfriday #healthyfamily #dosomething #fitforlife #buildabodyfitnnesandcoaching #exerciseforhealth #strengthtraining #officer3809 #

25.01.2022 Shout out to this chick ! This amazing woman does morning 9:30am group sessions a few times a week and always comes in with a can do attitude and a smile. Over ISO she has still been working towards her goals and I have to say she has been absolutely killing it! Keep up the fantastic work and i can't wait to see to you back soon x

25.01.2022 Its Friday again ! I don't know about you but that means its almost time to . . . .... . . . . . Do all the random crap I didn't get done during the week mostly cleaning and washing. Anyway before all the boring stuff needs to be done lets get in a workout . 4 rounds 45 sec work 15 sec rest. WALKING LUNGES: 90/90and the bottom of each lung. Stay proud ( head up chest extended ) travel up and down the space provided. BEAR CRAWL : low and slow. Keep knees close to the floor maintaining a natural spine. Find a space to travel up and down in the working time PUSH UPS : knees or toes. Staying neutral, squeezing EVERTYHING. Watch for elbow position in the press. For any one like me i hope you get all your weekend jobs done and to everyone else.........

24.01.2022 If you are renting any equipment I am home now. Please text when you are hereIf you are renting any equipment I am home now. Please text when you are here

24.01.2022 I seriously think that this us the only way I know what day it is in ISO. Happy work out Wednesday! Might only be a short work out but you still need to warm. #buildabodyfitnessandcoaching #workout #homeworkout #stayfitinisolation

23.01.2022 We made it. Its December ! It has been the longest shortest year in existence. We that's how I feel anyway. Ok lets get into the first #flannyfriday of the month. Its a full body circuit made up of 3 movements over 5 rounds.... TURKISH GET UPS : Just remember eyes on the prize. There is a hole vid on my page if you get stuck and you tube is your friend. ASYM DB SQUATS : So you hold the dumbbell or kettle bell on one side then squat. If your not up to this kind of squat do a goblet squat . The main point is to remain even through out the movement. You can break up how long you hold your weight as you like. I recommend you start on your weaker side. RENAGDE ROW : First pick your level. Are you more stable through your hips when your on your knees or can you do it from your toes? You DONT want to twist. Keep a neutral spine . #buildabodyfitnessandcoaching #turkishgetup #ketelbell #squats #row #workoutfriday #healthyfamily #fitforlife #notjustanothergrouptrainier #exerciseforhealth #strengthtraining #officer3809

23.01.2022 Yes we did this one like this last month but I loved it so much I thought we should do it again! Different movements same time limit. Lets finish the month off strong ! Oh and there is one less movement this time around, so you should be able to get higher number then last months. Let me know what number you get up. Same rules apply. Start at 2 reps for all the movements in the circuit then go up by 2 each round until the timer sounds.... Let me know how you go and if you improved from last month

22.01.2022 In previous weeks have been working on tempo box squats with kettlebells and bands working up to a barbell. The reason for this is simple ! In the past I have only ever done them sporadically so I made the decision to put in the time to really understand this movement and how I can use it to further benefit my back squat. In the weeks to come I will be posting my progress with this movement. So far I have noticed that my descent has more control and there is less compensation through my left leg.

20.01.2022 So my small human has been home all week, and has been super clingy! That means no going to the toilet on my own and defiantly no training in peace . So I had to get some sort of full body movement done in the shortest time possible. Turkish get ups to the rescue! Everyone that comes to see me will know I have odd names for things. I find that it helps people remember things. So lets break down the Turkish get up me style... Starting in bent starfish: safety roll your kb to the chest. If it’s the left arm going up the left knee is bent. Should look like you’re a star with a bent leg. Next Help me up I'm about to propose : from bent starfish you ant to come up to your elbow then hand. (This is the help me up part lol ) raise your hips up t o then bring the leg through to a lunge position (proposal part / have to reach up really high there very tall). Then touch the ceiling : Just stand up staying as tall as you can. Last do it in reverse #turkishgetups #traingingwithkids #Redheads #cuddels

19.01.2022 This shout out is to all the parents out there at home, homeschooling, trying to work, constantly cleaning and being snack bitch to small people! You're amazing and even if that's not how you feel right now you all need a pat on the back for doing what you gotta do to get things done. You got this !

19.01.2022 In Flanders fields In Flanders fields the poppies blow Between the crosses, row on row, That mark our place: and in the sky... The larks, still bravely singing, fly Scarce heard amid the guns below. We are the Dead. Short days ago We lived, felt dawn, saw sunset glow, Loved and were loved, and now we lie In Flanders fields. Take up our quarrel with the foe: To you from failing hands we throw The torch; be yours to hold it high. If ye break faith with us who die We shall not sleep, though poppies grow In Flanders fields. John McCrae (18721918)

19.01.2022 Happy Christmas everyone. Im probably alone for this #flannyfriday but that's ok, hear it is anyway enjoy I no I will. We are going to eat to much today so lets get something done ! ... 4 rounds of 10-12reps GLUTE BRIDGES : You can add a band or weight if you please its x-mass go nuts. I suggest a tempo of 1:2:2 . KB SUMO : felt like adding some side butt this month. This is they way to do it. Sumo stance. Remember where your back is meant to be and how to hinge and all will be dandy. Hold your weights in the middle still making sure your position is beautiful. BENT OVER ROW : Again make sure your back is neutral and doing all the things its meant to. One your all set up in your bent over row position. Pick up your weight pull towards your body. Want to end up in-between your belly button and chest. Have fun, enjoy your Christmas and stay safe out there #flannyfriday #bentoverrow #staysafe #control #movewell #movetowardsbetterhealth #workoutfriday #glutebridge #healthyfamily #sumodeadlift #fitforlife #buildabodyfitnnesandcoaching #fitmums #notjustanothergrouptrainier #exerciseforhealth #doitforyourself #moveyourbodyeveryday #strengthtraining #christmassworkout #officer3809

18.01.2022 #flannyfriday The weekend is coming, spring is on the way and the sun is glorious! What better way to start the weekend than with a workout ! This weeks Flanny workout is only 2 movements ... Double unders / single skips & Walking lunges As alway modify it to your ability and have fun with it Looking forward to seeing you all taking on this flanny friday workout . Don't forget to tag me buildabodywith_jean. #buildingstrength #feelinggood #flannyfriday #workoutfriday #healthyfamimily #fitforlife #buildabodyfitnnesandcoaching #strength #selfimprovment #fitmum #isotraining #stayingfitiniso #flannyfriday #workoutfriday #healthyfamimily #fitforlife

18.01.2022 It's that time of the week again, hope you're ready. This weeks #flannyfriday is all about the kettlebell. KB swings, KB squats and KB seated press. Dont stress if you don't have a kettlebell for the swings you can substitute with a duffle filled with different things to make it heavier, or a ybell. The other movements can be done with dumbbells, milk bottles and/ or whatever you can find around the house.... As always keep it fun and don't forget to tag me buildabodywith_jean. #buildingstrength #feelinggood #buildabodyfitnnesandcoaching #strength #selfimprovment #fitmum #isotraining #stayingfitiniso #flannyfriday #workoutfriday #healthyfamimily #fitforlife #kettelbellworkout #flannyfridayworkout

17.01.2022 Don't i look good! If you're like me and your selfcare/lazy Sunday (actually mid week) has you looking like this and you're just gunna chill in your pjs for a bit and snack on a good homemade scones then that's ok. It has been a long few months and we can't always be doing things or stressing about things all the time. It's exhausting! It's just not healthy. And ... We could all do with less stress right now. So find the time to chill out, do nothing and attempt to relax ( all the parents at home will know why i said attempt ). We all need a time out sometimes and that's OK . It gives us time to process information and organise our busy minds and if you're lucky enough even get bored and maybe even have a creative moment. Sometimes having a day of nothing can work wonders and help you be a better you the next. Also if you want my amazing scone recipe you know how to contact me

14.01.2022 This week marks the start of a new phase and I will be doing high bar back squats. In previous weeks I have been working on tempo box squats.This is not a movement I'm used to any more. I would normally do low bar back squats as they feel more comfortable to me and so that's what I stuck to. So because of that i'm going to start high bar again and re -train this movement . Few notes from this session that are important are = My right glute is still lacking and needs more wor...k. I could definitely feel that my right leg was struggling due to past trauma and that there are still areas I struggle to activate even 12 years post. The last thing I noticed was that my hips are fairly locked up and this made it harder to reach parallel. Noting these things is important because it gives me information on what I need to work on to be able to improve. For example glute issues I will do more find and fire type movement. Tightness through the hips I will need to mobilise more to improve movement. The last thing I will also do is reduce the depth I'm squatting to so that I'm not stressing my body more than I need to. Then as things improve then depth will also improve. #bandedsquats #squats #movement #homworkout #fitmums #notjustanothergrouptrainier #exerciseforhealth #strengthtraining #officer3809 #buildabodyfitnnesandcoaching #strength #selfimprovment #rehab #isotraining #stayingfitiniso

13.01.2022 How many of you know what's in your fridge, freezer and even your pantry ? Or how long has it been in there ? When was the last time you used it ? And is it a clean place for your food ?... I'm not a dietitian or a nutritionist and I'm definitely not here to preach about one diet over another. I am however going to help you make better food choices and help you build the skills to make better habits in and out of the gym. One of the biggest challenges I hear people tell me is that they feel like they know how to eat well or know what they should be eating. They just don't know how to make it happen. I often hear people say they are time poor, don't know where to start, its hard to shop and that its super overwhelming. There are all these reasons and more. So like training I teach you the basic habits and behaviours first. Then we work up to more challenging things as you get better at doing the easier things. Believe it or not learning how to shop, store food and making a plan is all apart of having a better relationship to food. If your looking for a more sustainable approach to food. You know what to do. These pictures are of my fridge . Iv given it a clean iv checked expiry dates and put things I want my kids to eat in plane sight and rearranged my shelfing. I keep it simple and only stock what i know we are going to eat in the coming days. #changinghabits #cleanfridge #foodpreparation #basicsfirst #keepitsimple #workingonmybody #workingtowardshealth #dontovertinkit #movingbetter #beactive #food #freshfruit #freshveggies #officer3809 #buildabodyfitnnesandcoaching

13.01.2022 Sometimes it's 1 step forwards and 3 steps back! No matter how pure our intentions are when we start working towards a new goal there is always "stuff" that pops up and tries to fuck with your plans! Sometimes that "stuff" makes us feel like we have failed or like we will never ever EVER reach our goals.... But that is not the case if the goal is important to you. Often it means we just need to sort out that "stuff" by adding a few stops on the way to our goal. So your new journey goes from being A to B. To A through to Z to get to that goal and that ok as long as you keep working on the "stuff " to get there. This is very much something I have had to remind myself in recent weeks. Keep moving forward you got this and remember there are all ways people out there to help you get to your Z.

13.01.2022 Feels good to be back in the 100s. It's still a ways off as I was but I'm happy knowing that my consistency and effort is being rewarded in numbers on the bar. So as things return to normal and you get back into things be grateful for what you can do and what your body does for you, not disheartened at were you were or what could have been that moment has passed. https://buildabodyfitness.com.au/... #strength #fitfromhome #fitmums #fitdads #moveyourbody #deadlift #homegym #strenghttraining

13.01.2022 Deadlifts have to be one of my favourite movements! Can't quite put my finger on why I love it but I do. Currently working on heavy deads 3x3-5 .This was my middle set and it felt pretty good I have been working in a higher rep range previous to this so it has been a nice change to go heavier will be hopefully working up to 120-130 kg in the weeks to come I have had a few questions in the past about using a belt and yes I do use a belt but only when it gets heavier and its low reps. I will most likely be getting it out in the next few weeks working up.

12.01.2022 I feel like it's important to tell you that I do and practise all the movements that I teach you. I believe that this is important for a few reasons. I like to know exactly how things work and how they will affect my body and in turn yours. It makes cueing movements more efficient. You get more accurate information and are able to learn faster. And last but not least... I love to teach people how to move well for everyday life so that is also how I train to! Currently still in ISO so yes i'm in my moccasins again i love them and i'm not a super fancy persone so you all get to see me in my slippers with kids toys in the studio and the odd bag of soil. Enjoy x

12.01.2022 So we are going back into lockdown! This means that after tomorrow midnight we will be closed . There will be classes running as normal until that point. Please keep an eye on the page for updates.

11.01.2022 Well this is me. If you're new here this is me in a nutshell. I'm a personal trainer that loves to educate people how to move well for everyday life with strength and mobility. I help you work towards a healthier life and away from another fad ,broken promises and failed goals. So hello and welcome to all :) I'm still at home in the studio working all the things so don't hesitate to reach out. Always up for a chat ... Side note Spent the morning dancing like no one was watching. As you do on a Tuesday morning. I couldn't help myself i had the music up loud the sun was out and i just had to move. Happy Tuesday x #dancinglikenoonewaswatching #spring #sunsout #buildabodyfitnnesandcoaching #strength #selfimprovment #rehab #fitmum #isotraining #stayingfitiniso #buildingstrength #feelinggood

10.01.2022 Pull out your flanny, rip the sleeves out if you need to and let's get to it ! #flannyfriday is back! Don't forget to tag me buildabodywith_jean . Let's kick off the weekend right.... Alternating lunges Bear crawl ( up a hallway or driveway ) Push ups (knees, toes, elevated or deficit. pick your challenge ) Spiderman plank ( can do a normal plank just time it) #flannyfriday #workoutfriday #healthyfamimily #fitforlife #buildabodyfitnnesandcoaching #strength #selfimprovment #fitmum #isotraining #stayingfitiniso #buildingstrength #feelinggood #flannyfridayworkout

10.01.2022 My 9.30 am Group class! I miss you all so much. Such a hard working and dedicated group of women all working towards better health. Your all amazing and i can't wait until you are all back in the studio having a laugh and kicking goals #fitmums #notjustanothergrouptrainier #exerciseforhealth #strengthtraining #officer3809 ... #buildabodyfitnnesandcoaching #strength #selfimprovment #fitmum

10.01.2022 Here it is the last #Flannyfriday for September. Not only is the weekend coming but so is summer! This week's workout is a short and sweet TABATA. Only 2 movements Butterfly sit ups & plank shoulder taps.... 8 rounds 20sec on 10sec rest. As always, work to your ability & have fun with it. Time to get your music pumping and the timer going lets TABATA! #flannyfriday #workoutfriday #healthyfamimily #fitforlife #buildabodyfitnnesandcoaching #strength #selfimprovment #isotraining #stayingfitiniso #tabataworkout #flannyfridayworkout #havefunwithit

10.01.2022 This is ISO through my eyes. Its just a recount on MY experience through this odd year. I also want to acknowledge all the people that didn't make it through for one reason or another and the ripple affect it has had on the people around them.you all. I anticipated the first lock down. What I didn't see coming was how hard it was on the kids. Not being able to just go to the park or talk to a friend in the school yard. Home schooling was poop! We did what we could and then w...e did what I call "life classes ". We cooked, gardened, grew plants and just did stuff that would give some kind of life skill. Aside form that I worked on building a better base for my biz and studied. Then we opened for 2 weeks ! Felt good. Things were starting to feel normal. I was working again, kids were happy. This was very short lived. Second lock down was ok the first week. I was telling myself its fine we have done this one so we can do it again. I was so wrong. As much as I was doing all the things I did before I struggled. The longer it went on the more it hurt. It was so hard to watch my partner leave everyday for work and feeling like I was trapped at home. It got to the point that being in my studio filled me with so much anxiety that I struggled to train. I genuinely felt like I was going crazy. Struggled to keep food down and was so tired all the time. Not having an end date made it feel endless. Like there was no end in sight. I have to say that routine and a very supporting partner gave me the stability I needed to keep doing what I had to do. The good things that came from ISO. I saw people walking OUTSIDE. People in there gardens, playgrounds full of children and I saw how adaptive people are.Personally I worked on all the stuff you don't see (don't realise i do ) improved. I gave myself and my kids a better routine and cleaned out and organised 90% of the house. GO ME. I can honestly say I'm so happy to have had the opportunity to learn about my self, my kids and my biz in a way I never would have if this didn't happen. Even if it was hard and draining and painful in many different ways. #strengthselfimprovment #showyourkids #isolation

07.01.2022 Second last week of December. There is all ways another x-mass party to go to. Food drinkie all round. Don't skip your work out ! Kettle bell week. 5 rounds 8-10 reps. KB DEAD LIFT : don't forget about your back and what your doing with it and where it should be! You can hold your KB in front or by your sides its totally up to you as long as you are moving well. PLANK DRAG : You need to be in a plank position . Knees or toes ( then do the hokey pokey ). Positing your KB b...eside you at about were your chest is. Then with your opposite hand grab the handle and drag it over to the other side and repeat. Maintaining level hips is the aim. KB SGL ARM ALT SWING : Yes its a mouth full. So the swing is the same as normal. All you need to change it pick an arm swing, at the top of the swing change arms. BOOM #flannyfriday #kbdeads #planks #swings #ifyoudontknowask #moveyourbodyeveryday #workoutfriday #healthyfamily #keepmovingforward #movetowardsbetterhealth #fitforlife #buildabodyfitnnesandcoaching #justtry #christmassworkout #fitmums #notjustanothergrouptrainier #exerciseforhealth #strengthtraining #officer3809

05.01.2022 One week to go! I'm super excited to see the return of the group session and all the amazing people that come with it . A number is limited so you will need to book pay by Friday to reserve your spots. For more info and to book group classes head over the website, ... https://buildabodyfitness.com.au/ #officer3809 #fitness #strength #circuittraining #fitforlife #feelempowered #feelstrong #begreat #groupfitness #buildabodyfitnessandcoaching

04.01.2022 In love with these shirts super comfortable and the look amazing thank you so much @screenlabgc

04.01.2022 Long time no see If you didn't know, I've had a break from the socials. It has been refreshing and opened my eyes to many things. One of the things is how it can impact how you think and how you evaluate different aspects of your life according to what you see. This can be very harmful especially in a time when we are so disconnected with the real world. I would encourage everyone to stop, take a breath and take what they see with a grain of salt and acknowledge that these a...re only highlight reels, the best bits, snippets in a daily life that has ups and downs like mine and yours. With that being said I am happy to be back and sharing the things I've been up to in the studio. I have been a busy bee working on things that will help my bizz in the future. Study has also been a big focus as i'm always pushing to learn more so I can provide better services. #imback #buildabodyfitnnesandcoaching #strength #selfimprovment #rehab #fitmum #isotraining #stayingfitinisolation #areyouokay #mentalhealthmatters #perseption #reflection #deadlift #buildingstrength #feelinggood

02.01.2022 When life gives you lemons We make lemonade! 2020 has so far been a mess and that's ok because life is messy! That doesn't mean we have to give up our pursuit towards better health. Just means we have to make a few more stops between A & B. ... So if your looking to make lemonade here are your exercise/training options for the next 6 weeks (or until things change ) Starting on the 18 July. For more info please contact me by email the link is in my bio. ##covid19 #training #stayhealthy #makelemonade #buildabodyfitnessandcoaching #stonger #fitter #outdoors @ Build A Body Fitness & Coaching