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CJ Fitness

Phone: +61 432 168 036

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25.01.2022 Robyns 7 Week Fitness Journey Here Is a great example of eating more and losing those few kg that were hanging about. Also if you really want something bad it's all about your mindset and following through with it. ... Robyn is 56 years old. Age is defiantly not a barrier. As you can see Robyn has been working super hard over the last 7 week's especially with changing small things in her diet. She is having lactose free diary, gone all gluten free/ organic and cut alcochol and sugar out. Robyn is on a high protein diet to shred and tone to achieve more energy and get those last couple kg that she wanted to get off. The big one which I drill people on is water, Robyn is smashing twice the water then she used to drink. Robyn is eating 3 times more than what she was before and replacing the unhealthy snacks (muesli bars) to healthy snacks that are more sustainable for her body to fuel and maintain. Robyn keep up her workouts 3 times a week and works her horses daily which keeps her busy. Robyn has noticed a difference with her energy levels and all round feeling heaps better Amazing results to see what can happen if you set your mind to it and really want a change

24.01.2022 This week's Timetable... This week I have mixed up our cardio session from a Tuesday to a Monday High Intensity: ... This session is designed to keep your heart rate elivated and your steps high. You will do lots of running, quick movements throughout the hour with minimal rest times between exercises Fire: In this session you will repeat an exercise 4 times before moving onto the next exercise. There will be body weight and weights include. We will also be doing a few variations of sally so you might hear her on repeat a few times Legs/Gutes: Working all your lower body muscles working between timed and reps. Body Weight Bonanza: All body weight for this sessions. Testing your muscles and pushing them past the limits they are used to working at. For this week weights and mats will be needed for Tuesday, Wednesday & Thursday. Mats on standby for Monday. Please comment below or message me to book your days. We are still looking at face to face sessions in big group October 28th so unless anything changes we will be looking forward to getting back to the oval. Don't forget weigh in tomorrow and let's smash another week out

24.01.2022 Fitness Journey Our wonderful dedicated, hard-working, passionate Su has come along way on her fitness journey. I have known Su for around 3 years and I can say how far Su has come over those last 3 years.... Su has lost a whopping 15 kg and in the last year 41cms all over and still kicking her goals.... Over the last 6 month's Su's fitness levels have stepped up and I love receieving Su's data each morning to see how she went for that session. I think health and fitness has become a natural thing to Su's everyday life now and it's been a pleasure helping and guiding Su to achieve where she is now. Keep kicking goals Su you are an absolute delite to train

23.01.2022 Comment below your score for a bit of Sunday Fun

22.01.2022 New restrictions will be in place starting Monday 23rd November. Our outdoor Bootcamp numbers will extend to 50 per session. Masks will not be required outdoors but please have them handy.... Bookings will still be in place for Bootcamps & Personal Training sessions so we can keep a covid safe plan in place and this will include: -Towels are required for all sessions to put on the mats. -Bring your own water bottle -Sanitizer will be at every session New Timetable for this week is up.... Please book your week in either below or msg me so I can lock you in. Please don't forget cancelations need to be notified the night before or at least hour before the session takes place unless it's a 6am session. I am looking at adding a 6pm session either Monday night or Wednesday nights, please let me know if you would be interested in this... Thank you for you understanding and look forward to the increase in numbers

21.01.2022 Home Made Granola Bars 4 cups rolled oats 1 1/2 cups of raw nuts or seeds 1 scoop Vanilla Protein powder ... 2/3 cup dried fruit 1 teaspoon cinnamon 1/2-1 cup rice malt syrup Or for a quick option 2 cups or more depending on how much you want to make of bought packet Granola mixture. Pop in oven 180 degrees and bake for 10-15 mins until slightly brown. Take it out and let cool so it sticks together then cut into squares or rectangles. Enjoy

21.01.2022 Tomorrow's session will be 7am only.... Please comment or message if you would like to book in... Thursday session would you prefer a 7am or 8.30am, I will go with majority

21.01.2022 This week's Timetable.... This week's sessions will be a whole body mixture... Powerhouse:... Powerhouse is a newbie consists of pushing reps and timed exercises out throwing you a few curve balls along the way. this session you will repeat an exercise 4 times before moving onto the next exercise. There will be body weight and weights in this session Weights/Core: You will need to have weights or some sort of weighted objects for this sessions. You will be using mainly your upper body for strength training. Core will consist of working your Core through a timed and reps session. Climb the Mountain/Countdown: Climb the Mountain consists of different exercises to reps which increase as you climb the mountain. To add a twist you must go back to the start of the Mountain then climb up to add another exercise. Countdown consists of different exercises to different amount of reps. Full body Blast: Is a mixture of body weight and weights with a combination of working all muscle group in your body in a timed session. Pm or comment below to book in your times. Please also see the below post and check out the new Restriction Update. I will be jumping on and giving everyone an update tomorrow to. I also have some fun planned so keep your eyes out for something you guys get a say in

19.01.2022 Rach this weekend competed in a Virtual Marathon. With restrictions in place saw her complete the run on the treadmill and on the Warby trial. The rules for the virtual Run was you have 48 hours to complete either a 10km, half Marathorn or full Marathorn. ... Rach had set herself a couple of goals "go hard or go home" and "go the marathon" Congratulations Rach on completing your first every marathon in 5 1/2 hours

19.01.2022 Train the Trainer Here we go, hit me with some revenge exercises for me to complete next week. I'm thinking I don't know wether this is a good or bad thing but I'm looking forward to seeing what you guys throw at me. I will also film them but put around 10 sec each exercise and do a video so the videos not to long. ... Ps Go easy on me

18.01.2022 Body Weight Circuit Smash out this circuit, 4 Rounds and 40 sec of each exercise for a full body burner. Slow Push up Rows ... Rotational Squat Jumps Heel Touches Lunge Back Knee Lifts (one side 40 sec) Repeat 4 Rounds Smash this out over the next couple days

18.01.2022 Early morning crew getting their Mountain done

18.01.2022 6 daily habits for success Below are some tips on how to get yourself into an easy routine. 1. Establish a morning routine and schedule your time. Bring in a productive routine is essential, and by this I mean what works for you, everyone routine is different. Creating good habits around how you set up your day & divide your day with exercise, work, relaxation will get you into a good balance to start your day ahead. ... 2. Stay focused: keep your daily to-do list small. Limit your goals to 3 per day, this may be: Get your workout done Get work done Walk the dog As examples they may be fitness related or even small like household chores. This not only gives you focus for the day but stop you from being overwhelmed. When our to-do lists are seamlessly never ending we are more inclined to just look at them without taking action. 3. Get out of your comfort zone. Everytime you do something new and unfamiliar, your stretching yourself and building confidence at the same time. This can be in relation to an exercise you may have not done before or you used to find hard, have a crack each day so it becomes easier and familiar. 4. Move your body and fuel it with healthy food. Fuel your body with nourishing foods that are good for you! If you don’t have time to make full meals, then throw together a simple salad or whip up some scrambled eggs with avocado. Plan ahead if you get short of time and make sure you stick to those meals through out the day. Preparing stops you from making those quick wrong choices. 5. Create white space and reflect on the positive: Taking 5 minutes at the end of each day to write out or think about what you achieved for the day whether it's a good work out or goal you set instantly boosts your mood and gives us time to reflect. 6. Go to bed early and wake up at the same time every day. Sleep is underrated, but completely mandatory so please don’t skimp on it if you want to increase your chances of being successful! Our bodies need 7-9 hours of quality sleep each night to rest and restore properly. Try giving each of these a go and see how it could change your habits through out the day.

17.01.2022 1:1 & 2:1 times available for Tuesday & Wednesday. A couple times left, if you are wanting to book in a session please message or comment below. Tuesday 1pm I will be located at Seville.

17.01.2022 What's one thing you struggle with? This might be: -Chocolate -Alchocol ... -Water -Sleeping -To much time on the phone -Exercise -Not eating enough -Sugar Send me through msg or comment below and I will be setting you out a challenge for yourself this week. Had some really great replys on Instagram so far. Get involved and give your a challenge... Can you complete it?

16.01.2022 1st week back for 2021...... Please book in your suited times/ days for this coming week Band new session for Tuesday will be bands.... I have given most of you all bands, I still have a few to give out and I have spares to if anyone needs. Please bring them along if you have one. This week is Bootcamps only. Towels are still required for mats.... Look forward to seeing you all on Tuesday morning

15.01.2022 Weight training Some benifits to weight training: Increased muscle mass- Muscle naturally decreases so strengh training regually can stop that from happening. Stronger bones- Strength training increases bone density & reduces any fractures or breaks to the bone.... Joint flexibility- Strength training can help the joints stay strong and reduce arthritis symptoms later in life. Weight control- As you gain muscle, your body begins to burn calories more easily, making it easier to control your weight. Balance- Strengthening exercises can increase flexibility and balance as people age, reducing falls and injuries. Alot of people mistake weight training for just bulking up but it can have alot of different advantages as I've explained above. Another tip I use when I take Strengh training is to use small kg weights apose to grabbing heavy weights, It's more benifical using smaller weights and more reps then heavy weights less reps. Your less likely to do any muscle damage and you can engage and make sure your using the right muscles you are meant to be working.

14.01.2022 1st session for the new year started off with a Bang

12.01.2022 1 day until our New Year Bootcamps kick off again

12.01.2022 Weight Variation... Scales can be very misleading from day to day and here is an example why. I have weighed myself two days in a row, 1st photo is taken first thing in the morning, 2nd photos are taken in middle of the day and 3rd photo at the end of the day after dinner. As you can see I vary about 2kg from the start of the day to the end of the day. ... I always like to weigh in 1st thing Monday morning only so I get a true weigh in. Jumping on the scales different days and different times can mislead you and this is what can cause wrong information and disappointment. Some people get so caught up with what the numbers are instead of how your clothes feel or how you actually feel within yourself. Even compair yourself with photos is the best way to see a real difference. A person naturally fluctuates throughout the day wether it's fluid, food and even exercise. So my tip is to weigh in only once a week and first thing in the morning so you have the correct information and can compair from week to week not day to day

11.01.2022 The body uses three main nutrients to function Carbohydrates, protein and fat. These nutrients are digested into simpler compounds. Carbohydrates are used for energy (glucose). Fats are used for energy after they are broken into fatty acids. Protein can also be used for energy, but the first job is to help with making hormones, muscle, and other proteins. Protein can be broken down into amino acids, used to build muscle and to make other proteins that are essential for the ...Continue reading

11.01.2022 Cookie Dough Protein Balls Need a delicious snack for during the day? If you love cookie dough flavour then these protein balls are for you ... Ingredients: 1 1/2 Cups of Almond Meal 1/2 Cup shredded Coconut (extra 1/2 cup for rolling 1/2 Cup Coconut oil melted 1 Scoop Vanilla Protein 1 Vanilla bean 2 heaped tablespoons Tropeka Cookie dough protein fit powder Method: 1. In a large bowl combine all dry ingredients and mix. 2. Add wet ingredients and work with your hands to form a dough. 3. Roll into balls ensuring the mix is well pressed to avoid cracking. 4. Roll In coconut and pop in the fridge for 30 mins until set. 5. Store in an airtight container in the fridge up to 2 weeks. You can also add dates In as an extra ingredient. Enjoy

10.01.2022 Note: Making time for yourself.... This is one subject that has come up alot this week as I set out some challenges and i think every one can relate wether your a Mum, Dad, Grandparent ect. It's really important mentally for yourself to have time out even if it's half hour or an hour a day just to yourself. I know some are struggling a little more with this lock down but take time to work out a routine where this can happen. ... For me I go for a walk just to get some me time for an hour. We all love our kids and I have alot of people feeling guilty about this but it is ok to take time out.... you need it every now and again. So do yourself a favour and set aside an hour over the weekend for you time. Another thing to do for yourself is buy something, get something you have been wanting for a while and put yourself first. The best thing is when your having you time be more productive this will make you feel like you have achieved something and will put you in a better mood plus more give you energy. And if you don't feel like doing that get a book and just chill somewhere quiet. Find something that works for you, mine is going for a walk, do something that make you feel good and switch off everyday life. This is my daily tip to you guys is make the time rather then trying to find time

09.01.2022 I want to chat on a subject that I have come across a bit over the last month and that is your food intake to what your burning. There are many factors that can happen if you are not eating enough or having less then those 4-5 meals a day and I'm not talking about 5 massive meals a day, they need to be evenly spread throughout the day so your body can burn those calories naturally and to most importantly fuel your body so your body consumes energy and doesn't rely on burning... that energy because your not fueling your body with anything to burn. When your calorie intake is too low, you may not get all the nutrients your body needs. Additionally, your body's natural response to a decrease in food can lead to your body's metabolism slowing so that your body can conserve energy. In the long run, this slowing metabolism can lead to weight gain. This is a massive subject that I find alot of people tend to do, some believe the less you eat the more weight you will lose. That is actually so so wrong and your body will do the opposite. Also another topic I find I talk alot about is quick fixes. Shake, Juice and quick fad diets are not sustainable for your body in the long run you actually are slowing your metabolism up which can lead to nutrient deficiencies in the long term. This can also cause your body to store all of those main meals rather then burn little bits of those meals. Shakes and Juices are great for snacks, they are not a meal replacement in any way especially those main meals. I love fruit Smoothie's as my arvo snack and I try to add in as many fruits also some protein powder as an extra. If you find yourself getting flustered about what to eat go back to very basics, your fruit and veggies are the go to and lots of water. Another topic i really want to touch on is breakfast and how important it is to eat a solid decent breaky especially if your doing a morning workout. Once again If you have the nutrients from that breaky your body will burn more calories during that work out then if you don't eat before a workout, this is due to your body not having anything to burn so it will start to burn energy, which you will find you won't get through the workout as easily. I just want to add on the breaky I've had 4 clients I've worked with recently that have changed their breaky routine and the following week have all lost weight and had so much more energy during a workout. I really wanted to touch on this subject as it's so so important to get into those good habits and have an understanding of how calories burn. I will be adding to this over the next few weeks and digging deeper. I really hope you get something out of this as yes it's basic but it's what works.

07.01.2022 What a way to start Monday Morning This was a hard session with everyone averagering between 480 calories- over 600 calories. Amazing effort ... Bring on our 9.15am crew

06.01.2022 Go into the weekend with determination and strength

03.01.2022 2 SPOTS Left for tomorrow morning 7am for a 45 min session Pm or comment to book in

03.01.2022 Let's talk about consistency... I find this topic is one that always pops up in nearly every conversation that people struggle with food and fitness.... If we are consistent in both our food and fitness we should overtime see results....... By like everything knowing the information and applying it is to different things.... Why is it so hard we always ask ourselves? It comes down to the following two factors: - Mindset - Habits With your mindset, it's more focusing less on the weigh loss more on the progress and being it in for a longer period of time rather then a quick fix.... The mindset allows you to show up work hard and want to do this to love the body that you are in. The mindset also needs to be encouraging and rewarding for you to want to continue your journey to your goals.. You need to open up to new skills and allow yourself to make those mistakes and try again. No one is perfect when it comes to goals but instead of beating yourself up about it, accept it and move forward (positive mind). Everyone also reacts differently to the way we go about weight loss so what works for one doesn't always work for another. Understand your body and be prepared for some trial and error... Onto the second which is Habits... Habits is one of the tough ones to change within yourself and unfortantly habits don't change overnight it's all about starting with the basics and re training your brain, this is where the mindset part will help... The good news is your in complete control of your habits, you need to have awareness of the bad habits and make a difference by changing the bad into the good... If you want to change these habits you will do them rather then make excuses of why you didn't. The sooner you work on the positive changes the eaiser and quicker you will reach your goals.... The more you work on the above the healthier you will feel, you will also live a more balanced lifestyle and it won't become a chore it will be an automatic fun habit. Not to mention you will live with alot more energy to be able to live your life how you want... Remember it all starts with you....

03.01.2022 New Resriction update As of late last night I will be able to travel out of my 5km under a workers permit YAY Can't tell you how excited I was this morning to hear this. If you would like any 1:1 or 2:1 please pm me to book in. ... I am running both Tuesday and Wednesday at the moment and I'm booking up quiet quickly See more

02.01.2022 Restriction Update With the updated restrictions in place as of tomorrow CJ FITNESS will still be offering online training and Zoom sessions. I will also be offering 1:1 & 2:1 personal training in a 5km zone of Yarra Junction. Personal Training sessions times are attached in this post.... Please pm me to book a time See more

01.01.2022 What's your Favourite Smart watch & why? Comment below I have had a couple clients wanting to upgrade or get a new smart watch so I'm keen to hear what you guys love about yours. ... I use a Samsung active and I love it as it's easy to use and has alot of different sporting options See more

01.01.2022 When your clients buy you a massive whiteboard for this year's sessions This clearly means they want more exercises