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Chef & PT

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25.01.2022 What's your self care routine? Now, I know I have mentioned it before, but I need to bring it up again. Mental health is just as important as physical health. Now, self care doesn't mean you have to fork out for regular massages or go see a counsellor. While those are both excellent things, I know I certainly can't afford them! ... My daily self care routine is making a camomile tea and reading a book in bed before I go to sleep. This routine is my favourite part of every day! It is relaxing, helps me sleep better and a time I dedicate to something I enjoy. This activity can range from 10mins to ... whenever I stop reading For the more time consuming activities, I set time aside once a week. Friday mornings I eat breakfast outside, then meditate and journal. This routine takes about 1hr. You'll notice my self care activities are free. Some other free ideas are: going for a walk doing or watching something that makes you laugh allowing your creativity to run wild with activities like painting, drawing, writing etc playing a game - sports, board game etc doing a puzzle getting some sunshine - this can totally include trips to the beach! getting some physical activity - riding a bike, hiking, working out, swimming etc It's time to look after yourself, because no one will do it for you. This year has highlighted the importance of this more than ever, and all it takes is a few minutes. I promise you will notice the difference. I sure did! #selfcare #routine #mentalhealth #spiritualhealth #health #metime #youtime #doitforyou #crystals #camomiletea #reading #harrypotter #favourite

24.01.2022 Progress isn't just about how much weight you have or haven't lost. Some people get disheartened if they don't lose weight fast enough, but they forget to look at all the other progress they've made. Don't discount your achievements. By showing up everyday (or at all), you are already taking the hardest step. Have a think about where you started. Maybe lifting those 5kg dumbbells were hard, maybe your legs shook doing a body weight squat, maybe you couldn't take the stair...s without struggle. Now, think of what you are doing now in comparison. You don't need to be 10kg lighter to achieve progress. That's just one way to do it. Keep going, team! You've got this Repost from Syatt Fitness #chefandpt #progress #strength #endurance #speed #power #health #consistency #inspiration #motivation #exercise #fitness #workout

23.01.2022 Don't like running? Me either. But does walking actually do anything? Running is great for you, but if you are like me, you'd probably prefer to walk 2hrs rather than run 20mins. ... Well, good news! Walking has benefits too. I often like to complement my workouts with a walk. This typically ranges from 20mins to 1hr. When using the treadmill, I like to watch youtube videos, netflix, or catch up on uni lectures etc, to take my mind off the task. However, if I'm out and about, I like to immerse myself in nature and either be left with my thoughts or just chat with German and relax. Walking is definitely a great way to unwind, with a few extra health benefits! For best results, we recommend walking in addition to strength training. #chefandpt #walking #tips #health #lifestyle #exercise #fitness

23.01.2022 Do you have a goal for the new year but not sure how to start or accomplish it? Or maybe you just don't like commercial gyms, or even group fitness. Well, you'll be happy to know that I offer 1-on-1 personal training sessions from the comfort of my home studio. ... We have all the equipment you could possibly need to achieve your goal, without the awkwardness of roaming around the gym trying to figure out how things work or if you're doing the exercise right. To kick off the new year I will be offering two starter packages: 3x 30min 1-on-1 training sessions $99 3x 45min 1-on-1 training sessions $120 So, let's start 2021 with a bang! Get that post Christmas bikini body, or new year gun show in action. Contact me via Facebook or Instagram for more information or to get started #chefandpt #personaltraining #support #motivation #guidance #goals #newyear #newgoals #weightloss #strength #fitness #gym #health #lifestyle #exercise #discount #sale

20.01.2022 How to not lose progress over Christmas. If you have been working toward your goals & don't want to lose your progress or gain back the weight, but do want to enjoy Christmas, here are some tips for you. 1. Control the days you can. There will be days when your family throws a bbq or your workplace goes out for a meal to celebrate, & I say... GO & ENJOY! I had a bbq Sunday, a catch up with a friend & her cheese board Tuesday, then 2x Christmas Eve dinners coming Thursda...y & of course, Christmas Day Friday. So, I control the days in between by hitting my calorie targets & staying active. I also tweak my meals on those event days (smaller portions & plenty of fruit or veg/nutrient dense foods) & focus on my water intake. By eating well on the days in between, you avoid the 1-2 week binge, which will be harder to overcome at the end. 2. Stay active! Try & squeeze in exercise wherever you can. For me that meant a 30min circuit before the bbq & walking to the supermarket (just for a couple of items) instead of driving. For you that may look more like throwing the ball around with the kids or going for a walk after dinner. You don't have to be hitting PBs, just keep moving. Bonus tip: If you can, try & increase the intensity of your workouts. You can do this by having shorter rests, performing more reps, performing more sets, or lifting more weight (carefully). You could also add cardio or dynamic exercises between sets as a superset. Ie: bicep curls with box jumps or lat pulldowns with skipping etc. Just keep moving the best you can! 3. Drink your water. Ok, I know there will be beers & soft drinks etc involved, but make sure you stay hydrated as well (they do not hydrate you). Water will aid your digestion, reduce fluid retention & help you to feel full (plus the main health benefits). Remember, Christmas is once per year, so you should enjoy it. You will have plenty of time to get back on track after the holidays, & these tips will keep you in the best form possible to prepare you for that journey. #chefandpt #active #stayactive #hydrate #movement #health #exercise #fitness #balance #christmas

20.01.2022 Merry Christmas from Chef German and PT Kaylani! We hope you all enjoy your day and eat plenty of goodies. Afternoon naps are absolutely permitted! #chefandpt #christmas #feliznavidad #family #friends #food #santa #falalalala #llama #aussiechristmas #holidays

20.01.2022 Are you ready for summer? Whether you would like to shed some fat or gain some muscle before the holidays commence, we've got you covered. Our 6 Week Challenge includes:... Personalised workout program suited to your goal (home or gym based available) Measurements & progress photos* (optional) Calories calculated to match your goal & lifestyle Instructions for how to track your caloric intake 6 Week Challenge singlet Fortnightly check-ins & accountability 7 day support Exercise video guide (optional) 1:1 personal training sessions (Deluxe & Ultimate packages only) Basic 6 Week Challenge Package $95 Deluxe 6 Week Challenge Package $180 (3x 30mins 1:1 personal training sessions) Ultimate 6 Week Challenge Package $265 (6x 30mins 1:1 personal training sessions) You can also add on unlimited group fitness sessions for $10ea, to get that extra burn Challenge intake commences 2nd of November. This will ensure you are fit in time for Christmas! However, if you would prefer to commence on a date that suits you, you are more than welcome to do so! We understand that one size does not fit all, so we offer commencement flexibility to suit your schedule. Send us a message via Facebook or Instagram if you have any questions and to get started! *measurements & progress photos are optional. You may take these yourself, or if you are local I can record these for you. **prices are in AUD. #chefandpt #challenge #6weekchallenge #fitforsummer2020 #fitforsummer #health #fitness #exercise #shred #hypertrophy #strength #beachbody #christmasbody #transformation

17.01.2022 Our intimate Chef & PT Christmas morning tea. As Christmas approaches and everyone's schedules become insanely busy, we decided to have a small morning tea after this morning's hiit session to celebrate the year. With Christmas mere days away, many members of our team were unable to make it, but we made the most of our little group. I would like to thank everyone who has been able to share in the development and growth of Chef & PT. It has been a pretty wild year but we ar...e so happy to be able to do something we love and help our clients to lead healthier lifestyles. We hope you all enjoy the holiday season. Eat delicious foods, enjoy the time with your friends and families and take time to relax. You have 51 other weeks of the year to eat well and exercise, so don't feel guilty if you have an extra serve of trifle. You have PT permission! But have no fear, you're not rid of me just yet! We still have 2x Tuesday sessions left of this year. So, if you would like to squeeze in a sweat session between events... or meals , we've got you covered. I will post our full Christmas schedule shortly. Thanks again team! We look forward to seeing you all bright eyed and bushy tailed in 2021. #chefandpt #christmas #morningtea #snacks #food #lifestyle #balance #celebration #thankful #team #friends #family #health #fitness #smallbusiness

13.01.2022 Gotta have that balance. ...and cheesy crust, gotta have cheesy crust. #chefandpt #meme #food #snacks #pizza #doughnuts #exercise #fitness #health #balance #lifestyle #sustainable

11.01.2022 If you didn't just read that in Buddy the Elf's voice, we can't be friends But guess what... Tomorrow is Saturday ... See you at 8.45am team! #chefandpt #buddytheelf #elf #christmasmemes #workoutmemes #saturday #workout #hiit #groupfitness #sweatsesh #exercise #fitness #health

11.01.2022 Client Shout Out! Check out Keely's amazing results! lost 12kg lost 13cm around waist... AND consistently gained strength Keely has achieved these results over a period of 4 months (the face photo is only 4-6 weeks apart!! ). She attends our Saturday hiit session every week and our upper and lower body sessions whenever her work schedule allows. When she isn't attending Chef & PT sessions, she attends her local gym and follows a 6-day workout split. Throughout her fitness journey, Keely has NOT tracked calories or followed any diet. She is simply making healthy choices and allowing herself a cheat meal once per week. To fast track her results leading into Christmas, Keely will be participating in the 6 week challenge! I'm so proud of her progress so far and excited to follow her transformation. ********************************* Our 6 Week Challenge, Fit for Summer 2020, commences this Monday 2nd November! DM to register #chefandpt #transformation #results #clientshoutout #weightloss #strength #progress #proud #groupfitness #personaltraining #support #exercise #fitness #health #lifestyle #6weekchallenge

10.01.2022 Repost from @_luketulloch The importance of sleep for fat loss, muscle growth, brain power & athletic performance. I stumbled upon this post & had to share it with you all. ... Today's society tends to focus on being busy. It's all about how hard you are working & the competition of who is working harder. I have heard & been guilty of the "I had 4 hrs sleep", "well, I only had 3 hrs sleep!" comparison. The constant battle of who is 'hustling' harder. Well, guess what. You aren't doing yourself any favours! Sleep deprivation is limiting your progress & productivity. As Luke wrote, 'Getting the most out of your diet, work, exercise and overall happiness is highly dependent on getting enough sleep. 'It can be hard with kids, shift work and the way society works in general, but it's still important to make an effort.' You're probably thinking, 'Ha! 7-9hrs, you're joking!' I would have thought that once too. But it is as important to focus on getting enough sleep, as it is to focus on diet & exercise. You can't have one without the other, unfortunately. Hopefully this information has helped some of you to see where you may be lacking in your progress. But even if you aren't sleeping well, please still keep on top of your eating & exercise. Your body needs this fuel to function. It's easier to 'repair' one part of the machine, rather than three. #chefandpt #facts #sleep #health #societyisbroken #repost #fitness #exercise #lifestyle #healthybody #healthymind #fatloss #musclegain #athleticperformance #progress

10.01.2022 They have arrived!!! Check out our female (left) and male (right) challenge singlets Anyone who participates in our 6 week challenge will receive a singlet. ... Remember, it's never too late to jump onboard. We have flexible start dates, so that means you can start ANYTIME! The challenge includes: A personalised workout program suited to your goal (home or gym based available). This will be revised in week 3. Measurements & progress photos.* Calories calculated to match your goal & lifestyle - this allows you to eat meals you enjoy! As long as they fit your overall calorie total, you can eat it (I still manage to eat chocolate ). Instructions for how to track your calories. Challenge singlet. Fortnightly check-ins & accountability. 7 day support. Exercise video guide (optional). 1:1 personal training sessions for Deluxe & Ultimate package participants. Basic 6 Week Challenge package $95. Deluxe 6 Week Challenge package $180 - 3x 30mins 1:1 personal training sessions. Ultimate 6 Week Challenge package $265 - 6x 30mins 1:1 personal training sessions. *Measurements & progress photos are important in tracking progress. You are welcome to do these yourself (nobody has to see) or, if you are local, I can record these for you. These records will help revisions in week 3. Send us a message to get started **Prices are in AUD. #chefandpt #6weekchallenge #challenge #exercise #fitness #health #lifestyle #gainmuscle #losefat #weightloss #fitforsummer #summershred #workout #guidance #support #progress #goals

10.01.2022 Have a fitness goal but don't know where to start? Here are some simple tips to help you on your journey: Hydrate. You don't have to just drink water, but try to avoid the excess sugars that can be found in soft drinks and some flavoured or iced coffees (like frappes, supermarket iced coffees etc). Try flavoured waters, vitamin waters, electrolytes, teas etc. ... Aim for 8hrs sleep when possible. This may not be possible for everyone, but try your best to get a solid chunk of sleep. Aim to achieve 10,000 steps per day. This generally keeps you from being a couch potato or glued to a screen 24/7. Aim for 3 'workouts' per week. That can be walking, lifting weights, group fitness, going for a run, playing sport etc. Anything you like, just move your body! Ask for help if you need it. When I was new to the gym I remember asking the staff what I could do for certain body parts. They were more than happy to point me in the right direction. This taught me new info and avoided injury. Aim to eat healthy 80% of the time. If you are a beginner, don't get bogged down in calories. Just aim to eat balanced meals that you know are healthy ie: vegetables, fruit, wholegrains, protein etc. If you do happen to indulge in other foods, like pizza, chocolate, fast food etc, it's ok. Just get back on track next time you eat. 1 day won't make you fat, but 1 day also won't make you thin. It takes consistency and effort - if it didn't, everyone would have a 6 pack! Remember, these healthy changes are a lifestyle change. So while you want to eat well most of the time, don't deprive yourself of your favourite foods or social events. That's when people fall off the wagon. Moderation is key to a happy and healthy lifestyle #chefandpt #newyearsresolution #fitnessgoals #healthgoals #weightloss #musclegain #fitness #faster #stronger #balance #tips

09.01.2022 The boys are back in town! The under 13s soccer team returned on Wednesday night for a 45 minute cardio sesh. Fun fact: the boys requested Barbie Girl by Aqua, and ... well the first clip is the result. Who knew 12-13yr old boys love Aqua, Spice Girls, MC Hammer etc. I may have also danced ... Another fun session which I'm sure had the kids sleeping well that night (you're welcome, parents!). #chefandpt #soccerteam #workout #exercise #fitness #health #teambuilding #stamina #endurance #cardio #danceparty #kidsfitness #childrenshealth #active

08.01.2022 Come join us this Saturday at 8.45am. We like to call them Social Saturdays! You come along, laugh, hang out and burn some serious calories ... Then you have the whole day ahead for beach trips, climbing mountains, having bbqs, you name it! Send me a message for the address and remember, your first session is FREE! #chefandpt #socialsaturdays #saturday #weekend #weekendwarriors #workout #hiit #exercise #health #fitness #free

07.01.2022 We're back with a new recipe: Curried Veggie Patties These veggie patties are a recreation of the Coles Pumpkin & Corn Burgers. We have made these patties more affordable AND contain less calories per patty. I hope you like sweet corn, because they are loaded with it! You can definitely reduce the amount of corn to suit your taste.... Ingredients: 502g pumpkin 5ml olive oil 4g curry powder 194g carrot 14g parsley 250g sweet corn (we used the kernels from 2x corn cobs) 50g chickpeas 50g plain flour (can swap for gluten free if required) this recipe is vegan & can be gluten free if you use gluten free flour. But don't worry, you don't have to be either to enjoy it! I still eat pizza & I enjoy these patties Method: Chickpeas: 1. Soak chickpeas in water for 4-6 hrs. 2. Drain the water. 3. Bring a medium size pot of water to boil, then add chickpeas. Cook them for 20 mins, drain them & put them aside. Pumpkin: 1. Preheat the oven to 180C 2. Cut the pumpkin into a medium-sized dice & put it in a bowl. 3. Add olive oil, curry, salt, pepper & mix well. 4. Place on a tray with baking paper & cook in the oven for 25 mins. 5. Once cooked, mash it & wait till it cool downs. Corn cob: 1. Cook corn cobs in a medium sized pot with salted boiling water. Approx 15 mins. 2. Carefully cut the corn kernels off the cob. IMPORTANT: ALL INGREDIENTS MUST BE ROOM TEMPERATURE/COLD BEFORE MIXING TOGETHER. Patties: 1. Mix pumpkin, grated carrot, chopped parsley, corn kernels & chickpeas together. 2. Add flour & mix again. 3. Using a scale, weigh 125g of the mix & form them into patties. 4. Place them on a tray with baking paper & bake for 25 mins. Tip: once your patties are ready, place them in a hot pan with a drizzle of olive oil until golden brown. Enjoy Macros per patty: Protein: 4.4g Carbs: 18.8g Fat: 1.7g Calories: 109 #chefandpt #recipe #recipeoftheweek #vegan #glutenfree #vegetarian #healthy #healthyfood #food #healthylifestyle #yummy #fitness

07.01.2022 Client Shout Out Check out Pamela's amazing results! lost 6kg lost 8cm around her waist... lost 6cm around her hips Pamela joined us in July with a goal of losing 6kg. She told me she doesn't like going to public gyms as they can be intimidating and was therefore seeking a friendly and supportive environment. Well, she came to the right place! Over the last 90 days, Pamela has smashed her goal and learnt how to lead a healthy and sustainable lifestyle. This allowed her to still enjoy her favourite foods, including meals and drinks with friends, throughout her transformation. In addition to losing body fat, she also gained significant strength and improved her fitness knowledge. I am so proud of Pamela's progress! She is a great example of how anyone can lose weight. Like Pamela, you may not be considered 'overweight', but you also may not feel quite like yourself. Everyone deserves to feel comfortable in their body, whether thats a 2kg or 20kg difference. With the right support and guidance to suit your lifestyle, anything is possible! Congratulations, Pamela! If you have any questions in how to achieve your own goal or would like to join one of our group fitness sessions, please send us a message. #chefandpt #goals #results #weightloss #sustainable #lifestyle #health #clientshoutout #proud #groupfitness #personaltraining #support #guidance

03.01.2022 Registration is now open for the 6 Week Challenge! We already have some participants starting this week, which will have them smashing goals in time for Christmas. If you are keen to get started, send us a message and you can start on a date that suits you. ... You can participate from anywhere in the world! Participants do not need access to the Chef & PT gym, however you are more than welcome to join us for a workout. The challenge includes: A personalised workout program suited to your goal (home or gym based available). This will be revised in week 3. Measurements & progress photos* (photos are optional). Calories calculated to match your goal & lifestyle - this allows you to eat meals you enjoy! As long as they fit your overall calorie total, you can eat it (I still manage to eat chocolate ). Instructions for how to track your calories. Challenge singlet (photos to come soon). Fortnightly check-ins & accountability. 7 day support. Exercise video guide (optional). 1:1 personal training sessions for Deluxe & Ultimate package participants. Basic 6 Week Challenge package $95. Deluxe 6 Week Challenge package $180 - 3x 30mins 1:1 personal training sessions. Ultimate 6 Week Challenge package $265 - 6x 30mins 1:1 personal training sessions. *Measurements & progress photos are important in tracking progress. You are welcome to do these yourself (nobody has to see) or, if you are local, I can record these for you. These records will help revisions in week 3. **Prices are in AUD. What are you waiting for? Take back 2020! #chefandpt #6weekchallenge #challenge #takeaction #goals #summerbody #fitforsummer #health #fitness #exercise #workout #support #guidance #motivation

03.01.2022 See ya in a week Brisbane! Chef and I are road trippin' to Airlie Beach (12.5hrs drive ). Sunshine, sand and snacks are just what the doctor ordered! We shall return refreshed and ready to smash the 6 week challenge with you all. ... (Check out our last post for details ) Have a great week team! *Sessions return Tuesday 27th October* #chefandpt #holiday #adventuresofchefandpt #vacation #snacktime #roadtrip