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Costas & Maria Health and Fitness

Phone: +61 414 217 805

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25.01.2022 JUST DO IT ...even when you don’t feel like it! Pushing through the hard & uncomfortable tasks on the road to achieving your goal is what’s going to make it worth while in the end!... Whether you’ve started a side hustle during lockdown, set a new health goal or are finding a new WFO routine you’ll always be faced with things you don’t want to do...count backwards 3,2,1...JUST DO IT

25.01.2022 Greece... Our second home, we will see you soon Costas Maria

22.01.2022 TRAVEL We are absolute travel bugs, we love travelling and exploring the world and everything that it has to offer. Excited to plan our next trip! Any suggestions ??

21.01.2022 Some Thursday Motivation for all of you!

20.01.2022 H A P P Y T U M M Y ? Brain fog? Stressed? Feeling a bit blah? Where do we start when we want to feel more balanced, happy and motivated? - OUR GUT HEALTH. ... Of course there are other lifestyle factors, but lets talk basics about gut health for a quick minute... Our Gut could really be considered our second brain: - 80% of our immune cells lie in the gut. - 95% of seratonin happy hormones and neurotransmitters are produced in the gut. - The health of our gut really does affect everything from our skin, our physical results, and our moods. Where to start when you want to make some changes? Balanced nutrition. Quality protein sources, loads of fibrous veggies, healthy fats, smart supplementation... PLUS water & sleep. Every body is different. It takes time to create balance in our bodies and will vary depending on where you start from. But the journey will be worth it and you wont look back. We love seeing our clients progress in this area and feel what dynamic wellness truly can do for their lifestyle! **As always, enrol your GP or Naturopath if you have any uncertainty.

20.01.2022 P R O G R E S S We are sure we are not the only ones that get confused with what day it is, what week of quarantine we are up to, and when life could possibly go back to 'normal' The real key for ourselves and what we have been helping our clients with is creating some structure and healthy routine amongst this unusual time. With structure and routine, comes a feeling of progression. We need this feeling as humans as it helps to contribute to our happiness. ... Whether it is working on your wellness habits, fitness or mindset... If structure and motivation is what you are looking for - we can help. Here’s the game plan: It all starts tonight with our FREE online Wellness Workshop at 8pm. Loads of tips, resources and ideas on how to create sustainable healthy changes every day. Followed by our 3 day Kickstart initiative starting this Tuesday 22nd. You’ll be invited to a private Facebook page where there will be daily interaction, a meal plan, snack ideas, daily Facebook posts with motivation and tips on what to eat and how to stay away from the doughnuts. Along with this daily accountability, you’ll also have the chance to win some prizes based on the percentage of your ISO shred! Sound interesting? Comment below or reach out for some more info. Let's come out of ISO better than we went in - there is still time. Who's up for that?!

20.01.2022 F O C U S When your focus goes your energy flows. This is so important with lots going on around us right now. What did you think about as soon as you woke up this morning? Worrying about the day? Things to get done? Often we can start the day on the back foot without even conciously realising it.... Let's shift our focus for the rest of the day to what we CAN do in any scenario that may be causing us stress, what we can appreciate & be grateful for, and finally how we hold ourselves as good humans along the way. Don't let distractions through you off course from living this great day. Happy wednesday!

19.01.2022 Sometimes we get out of the sweat pants and sneakers #couple #fitness #goals #health #laughs

18.01.2022 Last day for our speciality Tim Tam Smoothie today ! If you haven't already visited the club comment with a '' for a 50% off voucher!

18.01.2022 T H R O W B A C K Feels like an eternity ago being in the streets of New Orleans over 12 months ago.. ‘A day without laughter is a day wasted’... October brings a new month and is an opportunity to change your perspective, and do something as simple as remembering to laugh every single day See more

16.01.2022 For those of you who we haven’t met, had a conversation with or even if it’s been a while since we spoke. We just wanted to take some time to officially introduce ourselves! My name is Maria and the guy standing next to me in this photo is my new fiancé Costas. We’ve been dating for almost a decade so I would like to say we know each other pretty well We’ve both always been super passionate about health, fitness and all things that push us to become better individuals eve...ry single day. Playing heaps of sport and loving anything to do with sports performance led us to working as personal trainers with a degree in sport science. We’ve since realized that the biggest thing for us is the ability to give others the opportunity to grow. To live healthier. To become better. To have more. Or to do more. ISO has been a challenging time for some, no doubt! But if you’re working on yourself and taking a different perspective, then it can be the most opportunistic time of your life. If you’re willing to adapt that philosophy and willing to SPRINT towards the end of the year, let’s chat. Maybe it’s your health... Maybe it’s your mind... Maybe you want to start a new side hustle... Feel like changing and going for that sprint towards the end of 2020...the time is now...what are you waiting for ?

14.01.2022 Our grand opening is THIS TUESDAY! We are so excited to officially open our doors for your new favourite luxe wellness space in Melbourne's East! What can you expect on open day?... - Delicious gourmet smoothies - Great vibes - Energy bomb teas - Giveaways - + so much more!!! See you all there ! DM us for a 50% off coupon for your first visit! https://www.facebook.com/events/909748782716172/

14.01.2022 Took advantage of the amazing sunshine today to get out and get the legs ticking over for a run It is so important to get out daily to get some fresh air and some Vitamin D, as I know a lot of Victorians are doing it tough locked down at the moment, so take advantage of every single day and get your bodies moving! Even snuck in an afternoon walk with the pup to get our 10,000 steps done ... Who else was loving the spring weather today??

13.01.2022 M e l b o u r n e I s o 2 . 0 We know this is an extremely tough time for all Australians, and now more than ever we all need to rally together to stay strong, positive, and come out the other side of this bigger and better than ever Some tips from us to help see you through, to fill your days with positivity, and continue to progress towards our goals, especially trough ISO 2.0.... 1. EXERCISE Obviously we are limited to what we can do at the moment, however there are so many great options to still get our exercise in, we all know how important it is to get some physical activity in every day. - Running - Walking - Cycling - Yoga - Stretching - Home Workouts * There is no limit on how much time can be spent exercising in your own home/backyard/balcony* 2. Nutrition Now more than ever, with most of us being stuck inside all day, preparing great whole foods, and eating frequent snacks / meals (every 2-3 hours) shouldn't be a problem. Always remember to incorporate protein in your meals / snacks, which will help to reduce cravings! 3. Water intake Set yourself up daily with a big water bottle, and aim to refill it 2-3 times throughout the day to ensure you are staying optimally hydrated. 4. Mindset Devote some time daily to spend on your own self improvement. Whether it is audios, books, journalling, motivational videos, there is so much great content out there to suit everyones needs, and it is super important for our own mental clarity to stay strong through such a tough period. 5. Sleep To ensure we are well rested, and again, this one should be easy during Iso...make sure you are getting enough sleep every night, so you can wake up feeling fresh and energised to tackle the day. Together we will knock iso 2.0 out the park

11.01.2022 T H E 1 % E R S What really are the half a dozen small things that make all the difference when it comes to our progress in our health results? Where do we start? What can we be consistent with... We begin our 21-Day Challenge today and on our opening workshop tonight we are going to begin talking about some of the key shifts that it takes if you REALLY are ready for change... Just like Ryan was in our last challenge - Check out his results!!! WOW... I can't wait to kick off another few weeks for my own personal results and our community of clients. If change is something you are ready for - tonights FREE workshop could be just the thing that gets you into gear. Reach out and let's see if this is the right session for you!

09.01.2022 RUNNING Probably the hardest sport out there due to its mental and physical grit! You start to doubt yourself, questioning why you even started, your joints start to hurt, injuries start to form. I know sounds intense. So why have we trained week after week being in iso? ... You get this weird determination to want to complete the next goal even though you know that every single run is just as hard as the one you just completed! You also get better at controlling what you’re thinking whilst running. For me the Greek Playlist goes on (Tomorrowland Radio for Costas) and I know that it’s about 1.5 songs until I reach the next km...that’s what I focus on. Then all of a sudden you forget that your joints hurt or it just goes away. Then you think was it even real in the first place? Go and choose something that you think is hard and get better at it! I keep telling Costas I don’t want to do a half marathon and I hate running but hey 12km run this week for me. Half way there...if I stop it’ll just get harder Costas Metaxotos

06.01.2022 J U S T J U M P You cannot always wait for the perfect time, sometimes you must dare to jump. Throwback to 6 years ago, where off the back of this Europe trip, Maria and I decided to JUMP and have never looked back ... Have a powerful start to the week legends ! #jump #journey #growth #challenges #progression

06.01.2022 Thankyou @mariatsibidis for an amazing exeprience today can’t wait for you to buy me my own for next years birthday!!

05.01.2022 T G I M (thank goodness it's monday!) You might think I am crazy... but Mondays are one of my favourite days of the week. A fresh start, the reset button has been hit, and we all get another chance to make the best of what we have!... PLUS we have our community FREE Wellness Workshops on at 8pm... and from what I hear, this one is going to be one of our best yet If you are keen on hearing some more info on how you can boss your day, eat for your goals and still not miss out on some of your most favouite treats, then reach out and reserve your place on tonight’s FREE workshop. One day... or day one? You decide!

03.01.2022 S U M M E R Doesn’t it feel like summer vibes with this amazing weather ?? Strive for progress today! Gyms are reopen and I know we are all so excited to get those endorphins pumping and get that sore muscle feeling back ... Get some Vitamin D Pump out a workout Get some great nutrition in Put some good input between the ears Have an epic Monday everyone !! #summer #progress #health #nutrition #fitness

02.01.2022 Thank you to Goodlife Box Hill for having us tonight to promote DLC Nutrition! Shoutout to Rick, nailing that customer service !! Under a week before our grand opening ... #health #fitness #nutrition #fitcouple #collaboration

01.01.2022 A R E Y O U D O N E ? Many of our new clients are coming to us this week feeling "done" with COVID life and the KGS and low energy that comes with that. Let's be real - it's been hard for lots of us! My invitation to you today is to make a change. A change to your mindset, a change for your health, and change for your outlook for these next few weeks before the end of the year.... When I started on my health journey it felt like stringing together a few good days was impossible! We all start in exactly the same place. So, what if we just started there? 3 good days being supported to get things on track! Our next 3-Day ISO Kickstart challenge starts next Tuesday...1 WEEK AWAY! 3 days to more energy 3 days to get int he groove 3 days to feel good again Support, simple plans & results. If you’re up for hearing some more info, drop me an emoji below or reach out #Kickstart #Wellbeing #Health

01.01.2022 T G I M (thank goodness it's almost monday!) You might think we are crazy... but Mondays are one of our favourite days of the week. A fresh start, the reset button has been hit, and we all get another chance to make the best of what we have!... PLUS we have our community FREE Wellness Workshops on at 8pm... and from what I hear, this one is going to be one of our best yet If you are keen on hearing some more info on how you can boss your day, eat for your goals and still not miss out on some of your most favouite treats, then reach out and reserve your place on tomorrows FREE workshop! One day... or day one? You decide!