Cairns Personal Trainers in Cairns, Queensland, Australia | Gym/Physical fitness centre

Cairns Personal Trainers

Locality: Cairns, Queensland, Australia

Phone: +61 7 4051 2229

Address: 111 Scott St Bungalow 4870 Cairns, QLD, Australia

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

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• Sport & recreation
• Gym/Physical fitness centre
• Fitness trainer

25.01.2022 Day 4 of the 12 week DARE, muscles are sore, but just think of how your bones are going to thank you!! I think some of us were concerned about our bone density results. A great way to keep your bones healthy is to do weight-bearing exercises such as lifting weights or brisk walking. This will help to prevent falls and improve the ability to do everyday tasks such as climbing those damn stairs and carrying those shopping bags!! Keep going, those sore muscles will become stronger!!!

25.01.2022 Check out the timetable, space out those workouts and LET"S DO THIS!!! Remember, these sessions are ON TOP of your normal sessions .... Time to step out of your comfort zone. Bring on the Challenge week 2

24.01.2022 Are you READY!!!??? Try our new 12 week DARE to BARE ALL group sessions. Click on the picture below to see extra times for new and exciting group sessions. Remember.... we put a link up last week to register, click on it NOW!

23.01.2022 Cairns Personal Trainers have created a team for the Mothers Day Classic. Please feel free to join us and support a wonderful cause. Register with us online for Sundays awesome event.

23.01.2022 I have promised a few clients I would put this recipe up. Its light and delicious. The recipe says it serves four people however, I found it to be more like six. I put the leftovers in the fridge and Colin and I had them for lunch the next day, still as yummy as the night before! Vietnamese Chicken Noodle Salad INGREDIENTS... 4 portion(s) Chilli dressing 1 large garlic clove, crushed 80 g Sweet chilli sauce, 1/3 cup 2 tablespoons fish sauce 60 ml lime juice, 1/4 cup 3 tablespoons sesame oil Salad 2 skinless chicken breasts, cubed 150 g Vermicelli noodles 1 small red capsicum diced 2 spring onions, finely sliced 1/4 small Chinese cabbage, finely shredded 100 grams snow peas 1 carrot, julienned 1/2 cup bean sprouts 2 Kaffir lime leaves 1/4 cup mint leaves 1/2 cup coriander leaves 80 grams unsalted peanuts RECIPES PREPARATION Chilli dressing 1. Place all dressing ingredients into a food processor and mix for 10 seconds speed 7. Reserve until salad is prepared. Note: If you dont have a food processor blitz in a blender. Salad 1. Place the diced chicken into a pot steamer, add 1.5 litres of water and 2 Kaffir lime leaves into the pot below. Cook for 15-20 minutes. While chicken is cooking prepare other salad ingredients and place into a large bowl leaving the noodles, half the herbs and the nuts on the side. Once the chicken is cooked place aside, to cool. Add the noodles to the remaining hot water. Soak for 3 minutes (no cooking).4. Drain and rinse the noodles. Add these to the other salad ingredients.5. Shred the chicken with a fork. Pour dressing over salad and mix through. Sprinkle with remaining herbs and nuts and serve.

23.01.2022 Great session at the Lagoon this morning. Thank you to every one that made it! Xxx

23.01.2022 ARE YOU MINDFUL OR MIND FULL??? MINDFULNESS MEDITATION by Toscas Serenity Mindfulness meditation encourages us to observe our wandering thoughts as they drift through the mind. The intention is not to get involved with the thoughts or to judge them, but simply to be aware of each mental note as it arises. Through mindfulness meditation, you can see how your thoughts and feelings tend to move in particular patterns. Over time, you can become more aware of the human tendency to quickly judge an experience as good or bad, pleasant or unpleasant. With practice, an inner balance develops:-). #mindful #innerhappiness

22.01.2022 https://happyhormones.com.au/reci/sweet-breakfast-scramble/ Today I would like to talk about the importance of FAT! Fat is an essential part of your daily food intake. Fat is not only a source of energy and energy storage but some fats also help manage inflammation (ie essential fatty acids). Fat has more than two times the energy of protein and carbohydrates and counts for 9 calories in every gram of fat.... When considering your daily intake, fat should only be 35% of your daily calories. If you consume 2000 calories per day then you should have no more than 78grams of fat. Remember... Fat helps you feel full for longer! BREAKFAST IDEAS Want to try something different but are short of time in the mornings? Here is the perfect way to start your day.

21.01.2022 Pilates for the lower back. I have had clients join my classes to help improve the strength in their lower backs. After only a few sessions they start to feel the benefits. The Transverse Abdominus is a deep abdominal muscle that directly supports your lower spine. Your Multifidus is a network of small muscles that run close to the centre of the spine and vertebra. Various Pilates exercises such as the Bridge curl are fantastic for strengthening and stretching the lower back.

21.01.2022 # YOGA UNION OF THE BREATH, BODY AND MIND Why do yoga?? by Tosca’s Serenity If you thought that yoga was all about bending and twisting your body in odd shapes, it's time to rethink!!! Yoga is much more! In very simple words, giving care to your body, mind and breath is Yoga. This means that the century-old practice includes yoga postures (asanas), breathing techniques (pranayama) and meditation. ... If you are feeling stressed or needing a relax/rejuvenation, why not try ?? Viparita Karani (Legs up the Wall). This restorative inversion is great if you spend a lot of time on your feet. Your circulation will improve, creating a soothing, healing effect on almost every system in your body. Stay here breathing deeply for 2-3 minutes. To come out, bend your knees and roll onto one side. Enjoy my friends xx #loveyoga #toscasserenity

20.01.2022 Remember rest is just as important as the exercise you do!! We are almost at the end of the FIRST WEEK of our DARE TO BARE CHALLENGE..... Who has done the 3 extra sessions for the week? You get out of this what you put in. We have some fantastic, short 30 minute sessions available. Next 30-minute session is Saturday Morning at 7am - Core/Plyo

19.01.2022 So.... Who is up for a quick, workout to get the day off to a great start? 7 am Thursday and 7 am Saturday. 30 minutes is all it takes. Remember, you get out of this 12-week Challenge what you put in.

19.01.2022 Keep up to date by liking our new Cairns Personal Trainers - CPT page!!

19.01.2022 Ongoing research into the effects of HIIT and Resistance Training(RT)

19.01.2022 https://bit.ly/2Jd8kay We are into week two, and I am hearing lots of positive stories of how people are keeping on track and how good this makes them feel. I will continue to post new recipes and would love to have your feedback on how they were. Todays post will have a healthy snack and dessert recipe option. Please try them and tell me what you think. Remember, consider baby steps. Eat as healthy as you can, as often as you can, and forgive yourself when you make dont quite get it right. Recognising when you veer off a healthy, portion sizing is the first step in changing how and what you eat. Try to eat clean food; unprocessed fresh foods can be tasty too. Look below at how beautiful the colours of fresh, delicious food looks. http://thefoodiephysician.com//dining-with-doc-lemon-raspb

18.01.2022 Congratulations on surviving the first week of the 12 week DARE!! If you feel you need a bit of stretching and extra work on those stabilising muscles Pilates may be just what you need. Over the next 12 weeks we will have a look at some of the benefits of Pilates. Balance: everything we do on a day to day basis relies on balance. Improving your core strength with Pilates exercises will make it easier to conduct simple tasks such as stepping forward with one leg and reaching for something on the floor, or getting up out of bed in the morning!! Regular Pilates classes will help you bust out those fun burpees easier!

18.01.2022 So many reasons to do Burpees!! Such a great, all-over-body exercise.

17.01.2022 12 WK DARE TO BARE ALL begins Monday!!! It is an in-house program but friends and family are welcome to join in. The Dare is individual goal specific. Classes are $10 and the body comp is $49. For more information please email us at [email protected] or phone us on 40512229. The picture below shows you are never too old to give it a go! Ian is 81 and still able to do assisted chin ups! Legend!

16.01.2022 Welcome to the first week of our Dare To Bare All Challenge. We are hoping to encourage and support you through a change in your lifestyle and nutritional habits. This challenge is about feeding your bodies with healthy and nutritious food, reducing your alcohol intake and moving your bodies more. We hope you see the beauty that already exists within and let it shine from inside out. Lets aim to live a healthier, fitter and more mindful life. x Below is a quick and easy reci...pe to get you started. https://bit.ly/2qrL29U Green Fish Curry 4 pink ling fillets or deboned mackerel 1 lime, zest and juice 3 long green chillies, finely chopped 1 onion, chopped 4 garlic cloves 20 g brown sugar 60 g fish sauce 10 g fresh ginger grated 1 tbsp. tomato paste 1 tsp Ground Coriander 1 tsp ground cumin 1/2 tsp ground turmeric 400 g coconut milk 250 - 350 g basmati rice Salsa 1 mango, peeled and diced 1 Handful coriander leaves 2 tbsp. Fried shallots, plus extra for garnishing 1 lime juiced, finely zested red onion finely chopped Method 1. Lightly grease a steamer pot and place the fish fillets whole into a steamer and set aside. 2. Place a pot on the stove. Put all the ingredients in the pot minus the fish. Place the steamer on top of the pot and cook the sauce and fish for 12-15minutes on a med to low heat or until it becomes aromatic. Do not be concerned if the fish is only half cooked as it will finish cooking in the sauce. 3. While curry is cooking, prepare Salsa by tossing mango, coriander, shallots, lime juice, onion and zest in a bowl. 4. When the curry is finished cooking, turn off the stove. Place the fillets into the pot of curry sauce to keep warm. You can leave fillets whole or break up into smaller pieces. 5. While the fish is resting in the sauce cook your rice. 6. Serve fish curry on a bed of rice with sauce and salsa on top. Serve shallots on the side.

15.01.2022 http://www.success.com/sites/default/files/new1_7.jpg Changing habits is a gradual process. We didnt form the ones we have now overnight. Forgive yourself when you wander off your path, try to understand why and consciously work out a way to not do it again. We are what we eat so feed your body, mind and soul with only good things. Be kind yourself.

14.01.2022 We are no longer using this page. Please look for our new business page, we are still under Cairns Personal Trainers.We are no longer using this page. Please look for our new business page, we are still under Cairns Personal Trainers.

14.01.2022 # HABITS THE 3 RS DEVELOP A SUCCESSFUL HABITUDE BY TOSCAS SERENITY Every habit you have whether it be good or bad consists of the same 3 Rs 1. Reminder (a trigger that starts the behaviour)... 2. Routine (the behaviour itself; the action you take 3. Reward (consequence the benefit you gain from doing the behaviour). It is important to celebrate what we want to continue, doing things that make us feel good and because action needs to be repeated for it to become a habit REWARD yourself each time you practice your new habit.

13.01.2022 We are well into the second week of the 12 week DARE. There has been a lot of huffing and puffing during our extra classes that Cassidy and Karen have been conducting!! Whilst you are doing that extra exertion just think of all the benefits this is doing for your heart health. Exercising your heart will burn more calories, lower your blood pressure, lessen the risk of diabetes and reduce inflamation. Combining aerobic and resistance training will keep your heart healthy and happy!! Keep up the great work!! Just thought I would post a few photos of the Quicksilvers group to show you are never too old to lift weights or get that heart rate up!!

12.01.2022 # SELF SABOTAGE by Toscas Serenity Self-sabotage may look like this procrastination, excessive stress, feelings of worthlessness, failure to follow through with any goals or dreams and even anger. You may even find every reason NOT to do what you know should be doing to start your goal! Sometimes self-sabotage can be a symptom of fear fear of failure and also a fear of success. Step 1: Breaking the cycle by becoming aware and recognising your behaviour. For example What... goals have you had for a long time but have never fulfilled. What do you consistently struggle, or fail at for no obvious reason! #Dare2bare #CPT #Selfsabotage #toscasserenity

12.01.2022 # NEGATIVE SELF TALK by TOSCAS SERENITY Self-talk is your inner voice. Self-talk is often skewed towards the negative and sometimes it can just be wrong! Thinking can be exaggerated, catastrophised, inaccurate and very biased. Learning to challenge your negative thoughts might take time and practice but it is worth the effort. Challenging our thoughts is healthy! By asking questions.... 1. Questions that act as a reality check e.g What evidence for and against my thinking? 2. Questions that put things into perspective. E.g. What is the best thing that could happen? Will this be important in one month, 3 months, 1 year? 3. Questions that are goal-directed Is this getting me closer to my goal? 4. Questions that seek alternative explanations e.g Are there other ways I could look at this situation? #CPT #NEGTALK #QUESTIONSFORSUCCESS

11.01.2022 # YOGA UNION OF THE BREATH, BODY AND MIND Why do yoga?? by Toscas Serenity If you thought that yoga was all about bending and twisting your body in odd shapes, its time to rethink!!! Yoga is much more! In very simple words, giving care to your body, mind and breath is Yoga. This means that the century-old practice includes yoga postures (asanas), breathing techniques (pranayama) and meditation. ... If you are feeling stressed or needing a relax/rejuvenation, why not try ?? Viparita Karani (Legs up the Wall). This restorative inversion is great if you spend a lot of time on your feet. Your circulation will improve, creating a soothing, healing effect on almost every system in your body. Stay here breathing deeply for 2-3 minutes. To come out, bend your knees and roll onto one side. Enjoy my friends xx #loveyoga #toscasserenity

09.01.2022 # SELF SABOTAGE by Tosca’s Serenity Self-sabotage may look like this procrastination, excessive stress, feelings of worthlessness, failure to follow through with any goals or dreams and even anger. You may even find every reason NOT to do what you know should be doing to start your goal! Sometimes self-sabotage can be a symptom of fear fear of failure and also a fear of success. Step 1: Breaking the cycle by becoming aware and recognising your behaviour. For example What... goals have you had for a long time but have never fulfilled. What do you consistently struggle, or fail at for no obvious reason! #Dare2bare #CPT #Selfsabotage #toscasserenity

09.01.2022 MOTIVATION WHAT IS MOTIVATION? by Toscas Serenity My favourite definition of inspiring is to breathe life into So effective motivation is the ability to continuously breathe life into what you do. There are two types of motivation:... 1. Intrinsic Internal motivation 2. Extrinsic external motivation. Intrinsic motivation is more about finding your drive from the inside out, while extrinsic is more about carrots and sticks (rewards and punishments). The real key is motivation is to use a combination of positive reinforcement combined with internal drive! #Daretobare #mindset #motivation #toscasserenity

07.01.2022 Improved memory and alertness. We all know there are plenty of good reasons to be physically active. There is one reason that is particularly important as we get older. Exercise changes the brain in ways that protects memory and thinking skills, particularly regular aerobic exercises. So do your brain a favour and keep up those regular heart pumping sessions!!

05.01.2022 #CHANGE and HABITS by TOSCASSERENITY Sometimes we dont want to CHANGE by staying in our comfort zone! We just want to be able to drop few kilograms, and keep them off, exercise and stay healthy.!!! In order to achieve and succeed, we need to learn and practice strategies that work and support positive change.... By replacing old habits with new habits/routines to support positive change such as planning ahead, keeping a journal, staying connected to your tribe of supporters and know that each day you are getting closer to your goals and dreams! :-) See more

05.01.2022 MOTIVATION WHAT IS MOTIVATION? by Tosca’s Serenity My favourite definition of inspiring is to breathe life into So effective motivation is the ability to continuously breathe life into what you do. There are two types of motivation:... 1. Intrinsic Internal motivation 2. Extrinsic external motivation. Intrinsic motivation is more about finding your ‘drive’ from the inside out, while extrinsic is more about ‘carrots and sticks’ (rewards and punishments). The real key is motivation is to use a combination of positive reinforcement combined with internal drive! #Daretobare #mindset #motivation #toscasserenity

04.01.2022 https://happyhormones.com.au/r/sensational-soul-bowl-salmon Here is a simple, nutritious meal try

03.01.2022 We have all experienced this once in our life living up in Far North Queensland. So why not be prepared next time? There are still many available sessions throughout the 12-week challenge. Instead of doing all your cardio at once branch it out over the week and join our MetaPWR, MetaFIT, Core and Plyo and/ or HIIT session to improve your cardio and tackle that spider web!!!

03.01.2022 MINDSET MONDAY. EACH MONDAY WE WILL BE LEARNING ABOUT MINDSET, GOALS AND HABITS FOR THE NEXT 12 WEEKS ... YAY!! AS WE BEGIN OUR 12 WEEK CHALLENGE DARE TO BARE IT IS IMPORTANT TO ASK ?? ARE WE THINKING FROM A FIXED MINDSET OR A GROWTH MINDSET. A HEALTHY MINDSET HELPS US TO ACHIEVE OUR GOALS, SET UP SUCCESSFUL ACTIONS AND HABITS. PERCEIVED FAILURES ARE ONLY LEARNING OPPORTUNITIES TO GROW SUCCESS. WHERE ARE YOU TODAY!??... FROM TOSCA #TOSCASSERENITY. See more

02.01.2022 DOMS.... We have heard a few 12 week DARE clients talking about their sore, tired muscles this week. Delayed Onset of Muscle Soreness, what causes it? During the eccentric motion (extending the muscle) tiny muscle tears occur due to the increased tension on the lengthened muscle. You will often feel pain and discomfort for a few days after your workout. This is not a bad thing as long as you feel your muscles recovering after a few days. Once theses tears repair themselves your muscles will become stronger. After your sessions try using a foam roller and extra stretching to help those sore muscles.

01.01.2022 Dont forget this mornings 7 am session.