Body Express Personal Training in Gold Coast, Queensland | Fitness trainer

Body Express Personal Training

Locality: Gold Coast, Queensland

Phone: +61 404 510 246

Address: 152 Siganto Drive 4212 Gold Coast, QLD, Australia

Website: http://www.bxpersonaltraining.com.au/

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25.01.2022 We are pumped about our 8 week challenge starting MONDAY Clients - Number 1 priority focus on your food choices and take a look into your eating habits Over consumption of calories leads to weight gain, an energy balance is off here. Some say they are ‘too busy’ but in reality they just haven’t made it a priority. Let’s turn it all around in 8 weeks! Combined with your tailored weight training programme/ Group Training. Watch your body transform! ... Take 5minutes to look at your current habits around your food Go to the notes in your phone/get some paper, write it down. BRAINSTORM POINTS 1. List what sets you back? 2. Reflect, What does a week for you look like/ When are you least motivated to cook? 3. Compare your week to your weekend. Most of us are busiest during the week, most tired at night. where do your bad habits lye? Lack of preparation around food, Needing a sugar fix, Alcohol? Now, Have a look in your fridge/freezer/pantry. What have you already got and what can you buy to prep some healthy meals?Make a start THE PLAN 1. Write a shopping list. Create the list around breakfast, lunch, dinner & snack ideas. 2. READ THE LABELS on food at the supermarket/Choose lean meat. AVOID isles of temptation 3. Choose high protein foods where you can (speak with your PT) /Drink enough water. 0.04 x bodyweight in kg = 4. Make your own lunch box, commit to not buying lunch. Don’t leave dinner to be a decision made at night. Pull something out of the freezer in the morning. 5. Do another food shop in the week if needed, stay on top of having food in the house that aligns with your goals 6. Track your food/keep a food diary, if you are disappointed with the scale that week - Let’s take a look at your food. 7. TELL people you are on a challenge. Use it to your advantage this is about you. Use it to avoid the biscuits at work, takeaways, chocolates, dont buy them. Find a alternative to have on occasion, set boundaries. I’m sure you will receive support if you ask 8. Get into bed if you tend to stay up & snack. 9. REPEAT for 8 weeks Consistency is Key. Just don’t ‘wing it’ You can do this

23.01.2022 What have our Body Express clients been up to EXERCISE - Remember that the reason you are doing this is to make your life better Look for something positive in each day, even if some days you have to look a little harder. Keeping physically active will work wonders! Release those feel good endorphins and stay safe everyone!

23.01.2022 Our 8 WEEK Challenge is just around the corner MONDAY 15th JUNE. The perfect opportunity to reach your goals in 2020! It's the first challenge post lockdown and... it's time to put in the work Your goals are as unique as you are, so whether you're on a mission to lose fat , tone up, break a fitness plateau or simply adopt some healthier habits - At the Body Express Personal Training Studio we tailor to what you want! ... Contact us today 152 Siganto Drive, Helensvale/Hope Island Conveniently situated close to the M1 www.bxpersonaltraining.com.au

23.01.2022 Take up the PUSH UP CHALLENGE with Body Express!! From May 11 - 31st May. Not only is The Push-Up Challenge a way to promote exercise as a part of improving your own mental health, but it's a great way to start a conversation with your friends and family about their mental health. 45 per cent of Australians will experience a mental health issue at some point in their life, let’s show our support, keep active and check in with our loved ones and friends.... Click on the link to register as part of our team and to donate Name: Body Express Password to join our team: Legends https://www.thepushupchallenge.com.au//12322-body-express-

23.01.2022 Here is client Nicola Dennett hitting a deadlift double at 100kgs today. Sitting at just 55 kg body weight, Nicola is well on the way to achieving a double bodyweight lift. She has slowly built her way up to this milestone over the past few months with a basic linear progressive programme. The deadlift is one of our staples at Body Express, targeting your hamstrings, glutes and your back. Lifting with good technique is always essential before adding any weight to the bar. ... Well done Nicola, 110 is just around the corner ! If you need any assistance with your lifting, either technique wise or programming then drop us a message we’d love to help !

22.01.2022 Hi there, Happy Birthday to trainer Sam! The big 40 on Sunday! To celebrate, sweat out this quick little workout that combines her favorite moves. Try to beat the old girl!!!

22.01.2022 Eating for your health might feel even more important for most of us at the moment with whats going on in the world! Do you need to evaluate your current diet? We strongly encourage you to get in all the nutrients you need for optimal health and to make your body function at its best! Eat all the colours of the rainbow Each pigment has its own nutritional benefit! Choose lean meats, complex carbs/grains, ‘good’ fats. ... A simple but nutritious dinner: Chicken breast, Jasmine Rice & Salad Ingredients: Cooked Skinless Chicken Breast 90g Lemon grass Jasmine rice 70g 1/2 Egg Kale & Spinach 1 cup Tomato 40g Grated carrot 30g Cucumber 30g Red onion 10g Macros: 327 Calories 27g carbs 12g fat 25g protein Keep up your healthy eating and exercise everyone! We will post more content to help get you through and keep you motivated

21.01.2022 GROUP TRAINING GIVE AWAY WIN this fantastic give away! Body Express are giving away 4 WEEKS worth of FREE Women’s Group Training TO ENTER:... LIKE & SHARE this post LIKE our Facebook page Body Express Personal Training TAG 3 friends (We’ll be checking) As many entries as you wish T’s and C’s: -Open to all Australian Residents -Must follow all steps to be a valid entry -Giveaway closes 12th June 2020 -4 weeks of Womens Group Training only - Set timetable - 1 winner Get amongst it Train in a friendly, non intimidating environment with likeminded women. Group classes are a perfect mix of weights & cardio. -Small group numbers -Semi private studio Thank you to our client for letting her share her photo This client attend our classes Located 152 Siganto Drive Helensvale/Hope Island Contact us if you have any questions!

18.01.2022 Dinner ideas/ Healthy eating inspo! Share a photo below one of your healthy meals

17.01.2022 Hope everyone is doing well and getting some form of daily training/ movement in Even with minimal equipment or just using your own body weight you can get a solid stimulus through your muscles to prevent losing those gains previously made in the gym Try these tips as they are guaranteed to spice up your session.... Unilateral movements ( this is working 1 arm or 1 leg at a time) these are a great if you haven’t got much weight to use. Shorten rest periods- keep rest periods down to maybe 60 seconds between sets. Volume. Increase your sets to 3-6 per exercise with each set having 12-20 reps. Eccentrics. Try a count of 3-6 seconds on the lowering phase of each rep. Isometrics. Hold for 3-6 seconds at varying points through the movement. For example, with squats pause half way down, or at the bottom of the movement on each rep. Intensity. Try adding in supersets or tri sets. For example, work opposing muscle groups with no rest in between. Try a set of push ups followed up with a banded row. Add resistance. If you own some, add bands to some of the movements. This will create more resistance therefore increasing the intensity. Give some of these a try on your next workout and let us know how you get on. Feel free to contact us at any stage if you have any questions regarding your training. Stay Strong

17.01.2022 Find a way to accomplish it, regardless of the obstacles When there’s a will there’s a way! Goal: Keeping our clients accountable and on track with their goals Video evidence Here’s one of our clients completing a ‘home workout’ programme by PT Tesh Great work!! ... Exercise helps us keep a positive mindset and manage stress. Let’s adapt and keep going guys, maintain your fitness level, work on those goals and stay safe! Are you open to a face-time session with your PT? - Bulgarian Split Squat - Rear foot elevated on bed/chair/bench. *Hand opposite to the foot elevated hold the KB. X10 on each leg. (3 sec lower) - Bench Dips (chair against wall) X8-10 - Laterial / side raises with arms x12 (holding 3kg DB) - Jump Squats holding KB x14 Rest 45 sec x4 Rounds Thank you for letting us share this example Programmes are tailored to your abilities,strength and fitness level. www.bxpersonaltraining.com.au

17.01.2022 Let us assist you in getting on the right path to achieving your health and fitness goals for 2021. This is the perfect opportunity to learn the most effective ways to train and eat to achieve that body you’ve always dreamt of. Reserve your place now ( BioScans done on February 6th )

17.01.2022 Want to target your quadriceps ?? Give this one a try ....... here client Jay does the quad squat. This is a knee dominant movement as oppose to hip dominant, therefore will really hit your quadriceps ( muscles at the front of your legs). With your heels elevated, to allow for more range, allow your knees to move forward as you lower into the squat. The key is to keep your torso as upright as possible during both the eccentric and concentric ( lengthening and shortening ) pa...rts of the squat. Hold a kettlebell or dumbbell under your chin (goblet squat) to add resistance, and try 3-4 sets of 15-20 reps. These are great to use for an accessory movement after completing your main lift of your session, like back squats for example. If you need any assistance with your programming or technique then please drop us a line we’d love you help.

17.01.2022 Here’s client mez performing the Bulgarian split squat as her main lift in today’s lower body strength session. This is a single leg exercise mainly targeting the quads and glutes. A slight forward lean, keeping her weight on her front leg is key to getting the most from this movement. We focused on a really slow eccentric ( lowering) to maximise time under tension and then performed explosive broad jumps immediately after this. If you need help with programming and execution of your strength sessions then let us assist you. We have packages available for all of your needs. Bxpersonaltraining.com.au

17.01.2022 Hi guys, if you are wanting any protein powder before the possible lockdown then give me a yell over the weekend as I can get more stock if needed. Stay safe

15.01.2022 When this ends - AND IT WILL - every football match will sell out, every restaurant will have a two hour wait, every kid will be GLAD to be back in school, ever...yone will love their jobs, the $ will sky rocket, pubs will be jam packed, music gigs and gatherings will be plentiful and we’ll kiss embrace and shake hands again. That’s gonna be a good day, and it is coming. Hang in there, World.

15.01.2022 With the government bringing forward the restrictions to lunchtime tomorrow we can now open up as usual with upto 20 people allowed inside the studio. That means our existing clients can train in between their scheduled sessions, and we can resume our group training schedules. To anyone out there looking to resume training we can offer you a small, non intimidating covid friendly studio away from the big crowds where you can get to work in achieving your health and fitness goals. We offer many options from women’s group classes, small group strength training to one on one personal training. Contact us now for more information.

15.01.2022 Make sure you hinge and don’t squat your deadlift. Today we will look a little closer at the set up for the deadlift. The deadlift is one of our big 4 lifts we use with our clients at Body Express. Whether your goal is fat loss, strength , hypertrophy or injury prevention the deadlift should be a staple in your programme. ... The deadlift targets every muscle in the ‘ back half’ of your body or ‘posterior chain’. Your start position is key to enabling you to recruit the correct muscles and make a successful lift. Hip height is something that beginners can struggle with and they’ll often sit too low in more of a squat position ( as in the first picture). You will know you are doing this if you can feel your quadriceps as you prepare to lift. This position takes away from the natural lever that your hips create. To fix this problem, lift your hips slightly higher, so that your shins are vertical from the floor ( as in the second picture). Your shoulders should be directly over the bar at this point. Allow your arms to stay ‘long’ and then take a big breath in and ‘brace’ your core. This creates IAP ( intra abdominal pressure ) which will crucially support your lower back. Engage your lats - without an upper back and torso that is properly aligned you risk ( rounding of the back) and a chance the bar will get away from you ( move forward when lifting) To do this we use cues like, ‘pull your lats back’, ‘pull the bar into you’, ‘tuck your elbows in’ or ‘ try to bend the bar towards your legs’. Then with your body weight spread evenly over your whole foot, think about pushing the world away with your feet as oppose to pulling on the bar. If you need any assistance with your lifting then feel free and drop us a message, we would love to help.

15.01.2022 We love our Small Women’s Group Class! So will you! Wednesday 5.30pm with Tesh is the next group class. We’d love you to come along, invite a friend if you like Comment below or message us for more information (First Class FREE)

15.01.2022 Hi guys just a little reminder for this week and moving forward with the current Coronavirus threat. Can you please bring towels to all of your sessions to place on the equipment when using them, wash your hands when possible, and please stay at home if you have any of the symptoms. We will have plenty of hand wash in the studio, and will be regularly wiping down the equipment throughout the day. Other than that, everything will continue as normal. Remember exercise and goo...d nutrition is great for boosting your immunity which will be important in the coming months.

14.01.2022 Here’s client Jen Cameron performing her accessory movement in today’s lower body strength session. The trap bar Romanian deadlift specifically targets the hamstrings and glutes and is great for strengthening the lower back. She is stood on a plate as she has very flexible hamstrings so it enables her to get more range ( a bigger stretch ) in the eccentric phase on the hamstrings. If you need help with your strength training then don’t hesitate to reach out. We have programm...es to tailor to all levels and budgets. Happy birthday for Saturday Jen!

14.01.2022 Our female winners of the 8 week body transformation challenge are both at different parts of their journey. Here Nicola Dennett lost an incredible 9 cm around her waist and over 6 kg in body fat. Nicola has been with us over a year now and this is the leanest she has been. A keen athlete most of her life( gymnastics and triathlons) Nicola has only really starting lifting weights over the past 12 months. It was only a few weeks ago she performed a 100 kg deadlift weighing j...ust 55kg. She says lifting has changed her body shape ,and eradicated all the niggles she used to get especially in her lower back, probably the cause of having her 4 children. Her busy life with 4 kids (5 if you include her husband) forced her some days to do 9.30 pm sessions which proves her dedication! Well done Nicola now onto the next goal.

13.01.2022 Remember over the coming weeks we will be giving you ideas on how you can accelerate your results especially during the 8 week challenge. Do as many of them as possible and you really are setting yourself up for success. Are you racking up 10000 steps per day ?? Studies have proven that people who manage to do this not only help control their waistline but also improve other health markers such as lowering cholesterol, increasing cardiovascular capacity ( stroke volume) an...d improving insulin sensitivity Walking is also a great way to clear your head and relieve built up stress, so why wouldn’t you?? An average office worker who sits for the majority of the day will struggle to average 2000, so get out there and get walking before, during and after work. There are plenty of wearables ( Fitbit, Garmin and Apple ) to name a few that you can use to keep you accountable to hitting your goal. Make this one of your non negotiables as it’s easy to do . . #health #longevity #fit #fitness #weightloss #standard #nonnegotiable #daily #challenge #getmoving #gym #personaltrainer #simplebuteffective #helensvale #workout #goldcoast #goldcoastbusiness #trainhard #transform

13.01.2022 GOOD MORNING ~ Lower body session early on a Monday morning before the kids wake up from PT Tesh 15 Squat into Good Morning 15 Squats... 15 Romanian DL 12 Reverse Lunge {each leg} 12 Single Leg RDL {each leg} 12 Forward Lunge {each leg} 20 Sumo Squats w pulse 4-5 Rounds

13.01.2022 A post about CONSISTENCY......... It’s common in today’s society to want instant success without wanting to put in the hard work. This is very apparent when it comes to health and fitness with people looking to get the best result in as little time as possible at sometimes whatever cost. ... Building a robust, toned, healthy looking physique is a process. Strength training is key to all of the above. Building muscle won’t happen overnight. Every strength session you do will initially ‘damage’ your muscle fibres, but when you rest and recover they will repair bigger and stronger than the previous time. Progressive overload is the best way using the big compound lifts such as squats, deadlifts, bench press and overhead press as your main go to exercises. Stop programme hopping, and train properly with good technique under guidance from a trainer where possible. ‘CONSISTENCY’ though is the word I use over and over again to my clients. I believe this is the most important in gaining the best results. Here is a good example we came across today in our archives. Approx 2 years ago Tecia Skelling ( then client, now trainer) started with us. The video is a picture of her first session learning the squat, leading into her now squatting 10 kg over her body weight. She has been very consistent with her training over this 2 year period and has reaped the reward. Guys, embrace the process and enjoy your training. Everyone has to start somewhere.

13.01.2022 HOW DO YOU KEEP YOUR HEALTH IN CHECK DURING THIS PERIOD ?? We are all currently going through a period of change at present. Speaking with our clients, I think the hardest part in dealing with this situation is not knowing when it will end, and things will return to ‘normal’. Having the mentality of ‘ I don’t care’ right now, seems to be the common attitude when it comes to your nutrition and exercise. This is understandable, but I’m telling you as we pass through the we...Continue reading

12.01.2022 Good luck to all the RAW challengers today!!! Have fun and go hard

12.01.2022 Chanel Niven has really started to turn it around. After a ‘slow’ start progress wise to her training, shall we say, Chanel Niven has really embraced her sessions, attended all the women’s group classes and really knuckles down with her nutrition. Dropping over 8 kgs in body fat (14 kg since starting with us) ,losing over 10 cms around her waist, and 12 cms around her hips she certainly is now making great progress!! It’s great to see Chanel, now it’s time to kick on and roll with this momentum you have got Awesome work.

12.01.2022 With so many gyms out there offering high intensity group training, all with the bright lights and pumping music, it would be easy to get caught up in all the hype. Are you getting ‘smashed’ on a daily basis with this style of training but not seeing the results for all your efforts?? Initially as a new trainee, you will get some results as you are going from probably, a sedentary lifestyle to one where you are expending more energy. The problem is with this style of (... exercise ) there is no real structure and it’s just a calorie burn at the end of the day. Ask yourself ......How are you progressing? How are you measuring your fitness and strength?? As I’m sure you are aware, nutrition plays the most vital role when trying to transform your body but your training also has a large role to play too. Building lean muscle mass and getting stronger is the key to sustaining a healthy / toned looking physique. Light loads, low rest periods, high volume and different exercises every session aren’t the best way to do this. At Body Express this is what we focus on to get the best long term results for our clients. BARBELL/ DUMBBELL STRENGTH A mix of barbell and dumbbell compound exercises focussing on the ‘ big rocks’ ( deadlifts, squats, bench press and shoulder press) all performed under a watchful eye of your coach. A periodised block of training that progresses you week to week and enables you to become stronger and build muscle tissue. Volumes, loads, tempos and rest periods will all vary depending on where you are in the structured cycle / programme. ACCESSORIES We perform these usually after your main lift. These assist in strengthening weak positions and are often higher volume sets focussing on muscle hypertrophy. CARDIO / CONDITIONING We utilise the various energy systems and perform a mixture of long and short intervals using rowing, ski ergs and air bikes. This will improve your fitness and cardio vascular system. MOBILITY We use drills that will help you improve your positions/ posture under load. This will help eliminate and niggles or prevent injuries further down the track. If you are looking to freshen up your training or looking to get some serious results then drop us a line we would love to discuss options we have available.

12.01.2022 Sweet Potato Cottage Pie This weeks meal prep was super easy and I am SO excited for tomorrow’s lunch time This version of Cottage Pie is full of vegetables and provides a great source or protein! ... Serves 6-8 Ingredients: 3 sweet potatoes cooked and mashed 500g lean beef mince (or veg mince for vegetarian option) 1 can brown lentils 1 cup frozen veg - peas, corn, carrot, beans 1 red capsicum 1 carrot, sliced 2-3 spring onions 1 brown onion 3 cloves of garlic Italian herbs seasoning stock cube salt and pepper sprinkling of grated Light Tasty Cheese Method: 1. Set oven to 180 degrees 2. Chop sweet potato into chunks and steam/boil for ~10 mins, until soft. Drain water, mash, and set aside. 3. Chop up vegetables - brown the onion and garlic in a hot pan before adding the other veggies (except frozen veggies). 4. Add in mince - mix regularly until cooked through. 5. Stir in can of lentils with liquid (I also added some vegetable stock cube for extra flavour). Allow to simmer on low heat for ~3 mins before mixing in frozen veggies. 6. Pour the mince mixture into a large dish. 7. Evenly spread mashed sweet potato on top and add a sprinkle of cheese if you wish. 8. Cook in oven for about 25-30 mins, until cheese is starting to brown. I divided mine into 6 (large) portion sizes and put them in the freezer, ready to take out the night before (It gives me anxiety that my containers are not all the same ). I could not recommend meal prep enough - it will save you SO much time AND money during the week! Save and try

11.01.2022 Exercise is the most important lifestyle intervention you can do! Even the bare minimum has a huge impact. Start small. Win a months worth of boxfit !! Class is every Thursday 5.30pm

10.01.2022 We have to give Kelly Maddern a shout out on what a few months of consistency and dedication to a programme can do. Here she is deadlifting 70kg for 3 today and making it look comfortable. Her strength and posture has come on heaps and bounds serving her well for her everyday life. Kelly keep up the good work

09.01.2022 10 REASONS WHY YOU MAY NOT BE LOSING BODY FAT Something about Spring time has our clients full of motivation!! If this is you ?? Read our 10 helpful tips to assist you in smashing your goals ... 1) Portion sizes. When starting out it’s essential you weigh and measure food. Although you think you are eating healthily you are probably overeating and the only way this can be prevented is getting guidance with your nutrition goals and weighing your food out 2) Lack of knowledge with nutrition and exercise. Either do some study or employ a trainer / mentor who can guide you step by step 3) Don’t move enough. Burning extra calories outside of your gym time is essential when trying to achieve fat loss. Get up and move more 4) Not enough protein in your diet. Aim for 1.5-2 g of protein per kg of body weight. This will fill you up and also enable you to drive muscle growth 5) No consistency. Having 5 good days nutritionally and 2 blow out days will get you nowhere. Be consistent for a period of time to see the best results 6) More weight training, less low intensity cardio 7) Not including drinks in your daily plan. Make sure you log your drinks aswell as food. Calories are calories and drinks contain them aswell 8)No specific goal set. Set goals that are obtainable and challenging. Learn how to do this in previous posts. Once set break them down into smaller micro goals you can tick off one by one 9) Stress levels. High stress causes increased levels of cortisol. This is known to increase body fat levels. Use exercise as a good way to relieve stress 10) Not enough sleep. Aim for 8 hours a night. A lack of sleep leads to decreased insulin sensitivity which will cause body fat gains REMEMBER Setting small goals allows for more frequent wins. Reaching these goals keeps you motivated Staying motivated helps you crush more goals

09.01.2022 Now that I’m not so sore Just kidding I’m still sore What a day! So much fun dream team! You were all so awesome loved watching you go getters smash it...! the bravery, the determination, team work, support and the laughs, the slips, the falls, the mud !!! ~ Life is about accepting the challenges along the way, choosing to keep moving forward, and savoring the journey. Gold Coast Raw Challenge we’ll be back March 2021 9km 60 obstacles #mudeverywhereandwedontcare

08.01.2022 Lunch ideas Cook extra at dinner - Then you’ll have tomorrows lunch sorted What did you have for lunch today? Porterhouse steak (No fat) 90g Hommus 20g ... Tomato 75g Cucumber 65g Salad leaf mix 44g Fat-free Balsamic Dressing 20ml Red onion 14g 274 Calories Macros ~ 14g Carbs 10g fat 32g protein See more

08.01.2022 Let’s quiz you! List what exercises could be done here?

07.01.2022 Here is one of our new clients Breanna testing her 1Rm Deadlift. She got to 97.5kg after never lifting above 75kg before! Wow, what amazing strength potential! Reach your own strength, health and fitness goals in 2021 with one on one personal training at our small, non intimating personal training studio.

07.01.2022 YAY!! Coming back VERY soon Women’s Group Training at Body Express Have you been missing working out & working up a good sweat ?? Don’t miss out!! Get back your exercise routine and start feeling fit & at your best again. Comment below if you’d like to be contacted with more info Numbers are limited. Semi private studio. 1-1 Personal Training options available.

07.01.2022 Testing week this week for some of our clients. Here is Christopher Yiallouros hitting a 150kg deadlift. Chris a keen tennis player had never really done too much strength training prior to starting training with us. Whatever sport you play strength training will enable you to become faster, stronger and more resilient, guarding against those common injuries such as hamstrings, shoulders and lower backs. Well done Chris, keep up the good work.... If you need assistance with any lifting or programming then hit us up we are here to help.

06.01.2022 MARCH MADNESS GIVEAWAY **Body Express are giving away 4 WEEKS worth of FREE TRAINING** This is for you..your sign.. Take the plunge into your health and fitness journey with Body Express! Be supported here. We promise you won’t regret it ... Win this fantastic give away! TO ENTER: LIKE & SHARE this post LIKE our Facebook page Body Express Personal Training. TAG a friend (We’ll be checking) As many entries as you wish T’s and C’s: -Open to all Australian Residents -Must follow all steps to be a valid entry -Each Tag is another entry -Giveaway closes 31st March 2020 -4 weeks of Womens Group Training only - Set timetable Get amongst it Train in a friendly, non intimidating environment with likeminded women. Group classes are a perfect mix of weights & cardio. Located 152 Siganto Drive Helensvale/Hope Island Contact us if you have any questions!

06.01.2022 We are a small non intimidating private studio for one on one personal training or small group classes. We pride ourselves on helping you reach your full potential and achieve your health, strength and fitness goals. Book your consultation now with one of our friendly coaches.

06.01.2022 Hello! My name is Nathalie. Im offering a small ladies group class on Thursday nights 5.30pm at Body Express Personal Training. This class is the perfect mix... of boxercise, cardio and weights. A small friendly semi private studio. Not intimidating like a gym. We are a team and we empower each other. We are located at 152 siganto drive, Helensvale. No contracts! Pay as you go. Come and trial a class for free on Thursday at 5.30pm. DM me for details. Certified Group Trainer. Please comment below if you have any questions

05.01.2022 Trying to source more equipment and there’s even a queue at the gym equipment store

05.01.2022 Despite the large increase in women weight training, studies show that they are still selling themselves short in the load selection department. Picking weights 30 % lower then the lightest required to stimulate any change has been found in a U.S study I believe the media has a lot to do with this as you never really see women lifting heavy and fitness models aren’t even training with weights that would force any muscle growth I think ( both men and women ) aren’t sure on h...ow to design their workouts properly and this is where some of the problem lies. Let me briefly give you an overview on how we structure our different phases at Body Express Accumulation phase - looking to build muscle here. Moderate weights, higher volume of sets and reps ( 4-6 sets, 10-15 reps ) for anywhere between 4-6 weeks then moving into a intensification phase of heavier loads, fewer sets and reps( 3-5 sets, 5-8 reps) Use the main ‘bang for your buck’ exercises, squat, lunge, pulls, and presses for the best results Our experience shows us you ladies are very resilient, recover very quickly and have so much strength when tapped into properly. Challenge yourself and I assure you you’ll get better all round body composition results . #personaltrainer #gym #fitness #bodytransformation #women #womenempowerment #liftweights #womenwholift #strength #lift #train #muscle #goldcoast #helensvale #hopeisland #goldcoastbusiness #strongwomen

04.01.2022 Our 8 week body evolution challenge has come to an end and we’d like to congratulate Neil Heward on fighting off some stiff competition to take out the male winner!! Neil started training with us just before the challenge began. His lifestyle before was beer and fast food. In amongst working hard and having 2 young children he decided enough was enough and was time to do something about it. Fast forward 8 weeks and we have this fine specimen. His recipe for success was a hi...gh protein, lower carbohydrate diet, 3 strength training sessions per week and some discipline!!! Neil lost 10 cms around his stomach, 8kg in body fat ( even though there may of been 1 kg of chest hair in there) and has pulled his overall health back into line. Well done mate, now to continue on and achieve some more goals.

04.01.2022 Success doesn’t come from what you do occasionally. It comes from consistency. Jo is taking charge of her life she is the perfect example of consistency, with training and nutrition. -23kg difference here and a new women! Beyond immensely proud of you Jo For those of you that want to know how!? Jo completes a weekly 1-1 PT session & attends our women’s group training classes along with an active lifestyle outside of gym. Thank you for allowing us to share your transformation Jo! Incredible.

03.01.2022 Cheryl Day Congratulations!! You have won our women’s group training giveaway! Please contact us - We looking forward to having you in the studio asap

03.01.2022 Do you need some structure when you are in the gym?? Do you walk in the gym and think ..... ‘what shall I do today ‘? We can now deliver your sessions to your device no matter where you are training. Let us take the thinking process out of your gym visits and provide your programming specifically tailored to you and your goals. ... If you already train with us at the studio, then the transition is simple. Download the app and you can start your sessions immediately. If you don’t train with us, an initial phone consultation is necessary discussing your training needs, equipment you have access too, and various other details. We can then start sending your sessions directly to you. All programmes are designed around your level of strength/ fitness and every exercise has a ‘how to’ video. Set and rep schemes will be laid out for you. Send videos in for us to critique your technique where necessary and don’t hesitate to fire any questions our way. It’s almost like having your own personal trainer in your pocket. Feel free to contact me if this is something you may benefit from and we can get you started.

03.01.2022 Daily workout challenge: 25 burpees for time. Post your scores...can you beat George!?

02.01.2022 https://www.instagram.com/p/CKDVk3gps16/

02.01.2022 Here’s client Cathie Harvey hitting her deadlifts during today’s session. Progressive strength training is the key to changing your body shape, increasing your metabolism, strengthening your bones and done correctly, preventing injuries in the long term. Are you selecting the correct exercises with the correct amount of volume to give you the right stimulus required to change ?? ... If not then reach out and we can teach you everything you need to know. We offer one on one, and small group training. We are now fully open and train in a small studio, covid friendly, away from the crowds of the bigger facilities. Bxpersonaltraining.com.au

01.01.2022 Hi guys hope you are all keeping well in the current climate. These are unprecedented times we are in right now and the coming days and weeks are going to test us all. Keeping safe at home will be the only way to stop the spread, and I predict the call will come over the next few days for us all to self isolate. We still want to help you guys as much as possible as your health both physical and mental is of great importance. We want this page to become somewhere we can connec...t with you all giving you tips with your nutrition, workouts and just generate some positivity. I have put some equipment packs together as in the photo, these will contain, a barbell with weight plates, dumbbells, a med ball, a bench, a kettlebell and either a rowing machine or spin bike. These will give you an opportunity to pretty much continue your training as you would if you were in the studio with your trainer. Not only this, but we will also will also be able to train you online so you will get the full experience of a pt session. These packs are limited, if you are interested then please dm me, and we can discuss options. You can collect the equipment and I can assist with delivery. The rowing machines break into 2 pieces so can easily fit in a car. You are under no contract, just week to week, if obviously you hit some financial hardship over the coming weeks/ months then we can chat about some solutions. Guys, we want to help as much as possible for you to stay on track with your health and fitness goals. Let’s all stay positive, and get through the next few months together. Use the time to do something you’ve maybe always wanted to do but ‘ never had time ‘. Stay strong