DAS Health & Fitness in Ripley, Queensland | Fitness boot camp

DAS Health & Fitness

Locality: Ripley, Queensland

Phone: +61 403 643 256

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• Sport & recreation
• Fitness boot camp
• Coach
• Fitness trainer

25.01.2022 Its time to be the healthiest version of you

25.01.2022 Be the best version of you!

24.01.2022 - Stop wishing Start doing Your reminder today to:... Move your body (10k steps) Drink More Water Eat lots of nutritional food Set some goals Work hard Hug a loved one at home Call someone you love and miss Sleep a good 7-8 hours Repeat daily! See more

23.01.2022 Meals the whole family will EAT! FLEXIBLE DIETING - The beauty of flexible dieting is you can eat all your favourite food and still acheive your desired goal. DM me for more information regarding my 'Online Nutrition Coaching'.

23.01.2022 Mornings don’t get much better then this, look at how beautiful the day is.. and my client ! #TEAMDASHEALTHANDFITNESS

23.01.2022 Personal Development ‘Trainer being trained’ Do something for you! I have always loved boxing. Second week back into it, after years off and I am loving it. Refilling my cup every Wednesday, by having a trainer keep me accountable. Workouts should not be a chore, should be something you enjoy!

23.01.2022 Isn’t this just the cutest thing in the world. Let me tell you the encouragement coming from on top of the trailer was next level. Bring your kids to your workout for that additional support!

22.01.2022 If it doesn’t challenge you, it won’t change you! We all start somewhere! Scared to go into the weights room at the gym? Don’t know how to use the machinery? Remember, we all start somewhere! That’s been me before to! Get out of your comfort zone and challenge yourself.

22.01.2022 The small things count!

22.01.2022 Happy Friday! @afripley

22.01.2022 Girls/Ladies it’s time to get off that treadmill and into that weights room! Learn how to feel confident and comfortable in a gym setting with the help from me. DM me for more information regarding training and nutrition.

21.01.2022 DAS Bootcamps A community bootcamp surrounded by like minded people. Work autonomously or as a pair. Its time to create new friends and a healthy lifestyle ! DM me to attend our next boot camp!

21.01.2022 Nothing like a simple healthy meal! Ensure to add additional veg into your mince. I generally use either turkey mince or chicken mince. And add all veg including: Zucchini Carrot- Grated... Cabbage Mushrooms Spinach On the side: Lettuce Tomato Light and tasty cheese

21.01.2022 Let me be your My Pocket Coach! DAS Health and Fitness is excited to announce that Online and Face to Face Nutrition Coaching is here! Pictures from one of my current clients meal plans. @kitkat_weightloss_story ! Eat the foods you love while reaching your body composition goal, with help from me your sports nutrition coach! ... DM me for more information, limited spots available.

20.01.2022 Workout while watching the sunset. Bootcamp Day- Tuesday Time - 5:30pm... Location - Ripley Splash and play park- Booking is required. DM me to make your booking. Join in on a fun filled session!

20.01.2022 5 Benefits of having a Personal Trainer! 1. Reduce the Risk of Injury - A PT will correct your technique and monitor you during your sessions to ensure no injury occurs. 2. Education - ‘Knowledge is power’ It’s so important to know your rationale behind what your doing and why your doing it, this helps create a better understanding of each exercise. A PT will educate you about all things fitness to help you achieve your goals!... 3. Accountability - Find yourself always creating reasons ‘why’ you can’t exercise. A PT will help keep you accountable. Make everyday count! 4. Motivation - What’s better then being pushed to your full potential, especially when you feel like giving up! 5. Variety and creativity - Ever find yourself doing the same thing every week in the gym.. well a PT will help you spice things up in the gym. And change your weekly routine. Message me to help get you started!

20.01.2022 A good coach will: Educate you on nutrition and training Provide you with a program that gets you results But! A great coach will do all of the above and:... Build a relationship with you Support you and encourage you Have a laugh with you Genuinely care about you You may only be paying for education and results when you invest in a coach. But you can’t put a price on the support and encouragement that a great coach will give you. You will always see me smiling and laughing with each and everyone of my clients.

20.01.2022 Wake up with determination and go to bed with satisfaction. Happy Friday!

20.01.2022 There are seven days in a week and ‘Someday’ isn’t one of them!

19.01.2022 Tips on Eating Breakfast Out Keep it simple - Choose meals you find easy to personally break the ingredient down for MFP. Ask for any sauces to be added to the side, so if you do want sone you know a reasonable portion to have. If your goal is weight loss - Over track then under track. Although you might find that you dont know what brand or how much of the ingredient is used. Over tracking will ensure you do not go over your total calorie intake for the day.... Enjoy your breakfast, and do your best tracking! See more

19.01.2022 You cant put the wrong fuel in a car and expect it to drive efficiently. Just like you cant fuel your mind and body with the wrong foods and a negative mindset and expect to feel fit, healthy and happy. Note: Fuel your body with 80% whole foods and 20% fun foods, create consistency and routine with your workout and life. Start everyday doing something positive that your body will thank you for.... A healthy outside starts from the inside!

19.01.2022 Falling off the wagon is okay, having a bad week is okay, having a bad day is okay. You cant change the past, but you can change the future. This is your reminder to plan for a successful week ahead.

19.01.2022 So important to fill your cup up! Do something for you! You are your greatest asset. Take care of YOU!

18.01.2022 How beautiful is my client Deanna in her DAS Health and Fitness shirt.

17.01.2022 The other day I got asked ‘What are macros’? Well, macro is short for macronutrient. What's a macronutrient? They're the three categories of nutrients that provide you with most of your energy: protein, carbohydrates and fats. Protein 4kcals per gram Carbs 4kcals per gram Fats 9kcals per gram... Your required calories and calorie breakdown comes down to several factors including your height, weight, gender, goals, lifestyle, activity level, how many calories you burn during a workout. Having trouble with your nutrition? And want to learn more? Send through an enquiry today to get assistance from me! An Accredited sports nutritionist! Enquiries: www.dashealthandfitness.com.au [email protected] 0403 643 256

17.01.2022 One of my favourite low calorie breakfast options. You can utilise your meal at breakfast to add more serves of veg into your day! E.g mushrooms, onion, spinach etc! Want more information regarding my Online coaching?... Enquiries: www.dashealthandfitness.com.au [email protected] 0403 643 256

17.01.2022 High Intensity Interval Training with Katie!

16.01.2022 Silly season Coming into the silly season we often tend to be: - Attending events - Getting gifts and presents... - Catching up with family and friends - Going on holidays It’s important to remember your general health and well-being and your goals. Due to letting our guards down this up coming month it’s so important to ensure you are still: - Moving your body - Exercising regularly - Attempting to eat a well balanced diet - If you tend to fall off track: remember one day of hard work didn’t get you where you are. And one day off wont ruin your hard work. Start fresh the next day!

16.01.2022 Mondays are for fresh starts! New week, new goals !

16.01.2022 Grace had a week last week where she was tired, felt run down, so she missed two of her programmed sessions (Still turned up to two PT sessions mind you), But this mentally upset her. What I told Grace is what many people need to hear: ‘Rest is also important’, so don’t stress about a few missed sessions. Allow yourself the time to recover and reset. Results come from what you do consistently. Looking at it long term this girl has performed 4 gym sessions a week for several ...months now and she is always one of the hardest workers in the room. I as a coach teach my clients that it’s not about a quick fix but about a life style change. We want to enjoy the process,not hate the journey! #TEAMDASHEALTHANDFITNESS

16.01.2022 How amazing does my client Stef look in her DAS Health and Fitness shirt

16.01.2022 Join in on our Saturday morning community based Bootcamp, DM me for more information! DAS Bootcamp: Catered to all fitness levels. Work as hard or as little as you want. ... Only need to bring your towel, mat (if you have one) and water bottle. COVID practices in place to ensure a safe environment! Booking is required and essential. See more

15.01.2022 Monday morning HIIT with Katie ! Are you game enough to try this? List of exercises located on trailer!

15.01.2022 Think of your workouts as important meetings you’ve scheduled with yourself. Bosses don’t cancel!

14.01.2022 Rose killing it today in her leg session. It’s amazing what the body can do when the mind doesn’t know how much your lifting.

14.01.2022 Change takes time. Keep showing up!

13.01.2022 Reasons you should track your workout : Keeps your sessions organised, saving time wandering around the gym aimlessly. Great way to see progress in the gym (other then scales) - if you track you can see your lift progress! Makes you accountable. Be your own motivation! It’s such a good feeling seeing yourself lift more or perform more reps each week. (You can make personal bests each week)!... It’s a great feeling looking back at how far you have come! See more

13.01.2022 Simple... nothing changes if nothing changes. Enquiries: www.dashealthandfitness.com.au [email protected]... 0403 643 256 See more

12.01.2022 No better way to start your day then with a morning workout! What a beautiful morning outside with my client Jade!

12.01.2022 Do something your future self will thank you for.

12.01.2022 Don’t underestimate the power of exercise.

12.01.2022 Would you believe me if I told you: Carbs don’t make you fat (Eating consistently in a calorie surplus does) Carbs are fuel ! They are what gives us energy!... You can eat carbs after 6pm! Doesn’t matter what time of day you consume carbs (what matters is your total calorie intake for the day) Anyone who knows me, knows I’m a massive foody! I love food! ‘Fakeaway’ - Creating a healthy alternative of takeaway! Ingredients Carisma Potatoes as fries Turkey Mince rolled into patties with: - Parsley stems - Garlic - Salt and Pepper - Italian Seasoning - zucchini - Carrot - Onion Parsley Betroot made into relish: - Balsamic Vinegar - Honey Burger buns Enquiries: www.dashealthandfitness.com.au [email protected] 0403 643 256

12.01.2022 This ones for the women! Wake up early, do a morning workout. Eat a nutritious breakfast. Do your hair and makeup. Put on a kick ass outfit. Buy a cup of coffee and enjoy every sip of it. Go to work, make that money. And learn something new in the process. Nourish, grow, inspire!

12.01.2022 Confident, Healthy and Strong. Progress is measured in so many different ways! Reasons why you should not solely rely on the scales! The woman on the left:... Would break down when she saw herself in a swimsuit. Didn’t perform regular exercise other then walking. In-between Job’s which left her feeling not herself. The woman on the right: Started up at the gym. Started lifting weights. Started following a tailored DAS fitness program. Wears crops and shorts to the gym. Eats a well balanced diet. Lives a balanced lifestyle. Doesn’t break down when seeing herself! As her coach i have watched this beautiful lady transition into the confident, healthy and strong woman she is and I cannot wait to see what a few more months of work can do. Here’s to strong women, may we know them, may we be them and may we raise them!

11.01.2022 How beautiful do my two clients look in there DAS Health and Fitness shirts. Mum and daughter.

11.01.2022 Ashs 30 min HIIT session today! 1m on and 10s rest! 2 x rounds Push ups Battle Ropes KB Swings... Weighted Step Ups Rower Slam Ball Run See more

10.01.2022 Be YOU Do YOU For YOU

10.01.2022 DAS Health and Fitness is excited to announce we have a new training space for wet weather conditions! Rain Hail or Shine We will provide continuous bootcamps to our community thanks to Ripley Valley school! We are so grateful for this opportunity and cant wait to see what the rest of 2020 has in store! ... Look at this space ! DAS team putting in the work even on a rainy morning!

10.01.2022 Have a Desire to Achieve Success - DAS Health and Fitness.

09.01.2022 There are so many foot placement variations that can be used on the leg press machine! Some include: Single leg, leg press Basic neutral stance (Shoulder width apart centre of the plate) Low and narrow stance High stance... Wide stance How do you normally place your feet on the leg press machine ?

09.01.2022 How beautiful does my client Courtney look in her DAS Health and Fitness shirt. Jump onto fitprint and search for DAS to get your own DAS items!

09.01.2022 Who else loves boxing ? Little timelapse from Katies combo in her HIIT session.

09.01.2022 Do it! not because you have to, but because; You want to be the healthiest version of you. You want to challenge yourself. Your body will thank you for it. The impacts it has on your mental health.... The overall benefit of reducing chronic conditions. See more

08.01.2022 BB Hip Thrust Deadstops - have you tried these bad boys?!

08.01.2022 Tigerlilly killing it in her deadlifts today! Deadlifts are only fairly new for Tigerlilly and she has progressed so well. Reaching PBs each week in all of her lifts. We are focusing on increasing strength, toning and of course general health and fitness! Conventional deadlift technique ques:... Place feet shoulder width apart. Position bar over the mid part of your foot. Grip the bar slightly wider then shoulder width apart. Maintain normal curve in spine, keep your chest up, head facing forwards and shoulders over the bar. Keep arms straight, scapula down, Lats on and core engaged. Commence lift by pushing through the floor, keeping bar close to the shins. Repeat! See more

08.01.2022 How beautiful is my client Trish in her DAS Health and Fitness shirt.

07.01.2022 Lockdown commences for 3 days, unfortunately this is something we can’t control. But what we can control is - how we spend our time over these next few days! Do something that your future self will thank you for like:... An Outdoor walk A Home workout Read a book Listen to a podcast Educate yourself Focus on nutrition Declutter! Go through some old stuff, get ready to donate some stuff you don’t need. Spend time with loved ones in your house hold! Much love Demika xx

07.01.2022 Join in on our community based Bootcamp, DM me for more information! DAS Bootcamp: Catered to all fitness levels. Work as hard or as little as you want. ... Only need to bring your towel, mat (if you have one) and water bottle. COVID practices in place to ensure a safe environment! Booking is required and essential. See more

07.01.2022 Katie’s session last week on the DAS Gym. No gym membership! No problem!

07.01.2022 Reminder: Not everyday is going to be good day, live anyway. Not everyday your going to feel happy, smile anyway. Not everyday your going to be motivated, try anyway! ... Afternoon clients at @afripley ! #TEAMDASHEALTHANDFITNESS

06.01.2022 BOOTCAMPS! Whether you are experienced or inexperienced with gym equipment, these sessions are for you! Each session can be tailored to your current strength and fitness levels. With DAS Health and Fitness, you will be able to enjoy exercise outdoors surrounded by like-minded people who love keeping fit and healthy. Boot camps are a perfect way to kick-start or maintain your fitness journey. By participating in our group classes, you will enjoy a social environment and gain ...motivational boosts, group encouragement, accountability, and of course health benefits. Tuesday’s (cardio) - 5:30pm Splash and play park. Saturday’s (strength circuit) - 7:00am Ripley school DM me for more information!

06.01.2022 FITNESS ISNT A PUNISHMENT; ITS A BLESSING. NUTRITION ISNT RESTRICTIVE ITS HEALING. HEALTH ISNT A ONE SIZE FITS ALL THING. AND MAY NOT LOOK THE SAME FOR EVERYONE, BUT ITS SOMETHING WORTH FIGHTING FOR.

06.01.2022 Simon started with 1 x 20kg plate weight on the leg press. Simon now has progressed to 230kg! What an epic result. Team work makes the dream work.

06.01.2022 PLEASE READ! Good morning team hope everyone has started the new week well! Unfortunately I have some not so good news on bootcamps with the new restrictions placed on the Ipswich area Bootcamps are now limited to 10 people per session so thats 9 of yous plus me. Unfortunately it will just be a case of first in best dressed and you will need to make payment to secure your spot. If interest is still high I am happy to look at implementing another session. I hope you all understand and hopefully this wont be for to long and we can get back to smashing them goals.

06.01.2022 Laura FB review- I absolutely love my sessions with Demika! I train 1-2 times a week with her and find that I get so much more out of our gym sessions than when I used to train by myself. She really listens to what your individual goals are and helps you achieve more than what you think you are capable of. She puts a lot of time and effort into every one of her clients and makes sure that you have correct technique, so you can smash your gym program when training by yourself. Ive personally achieved so many goals that I couldnt have done without Demika guiding me along the way and pushing me to do my best. The support she provides is amazing and I always look forward to our sessions because I know Ill come out feeling happier and healthier .

06.01.2022 Justin started his new strength program this week and it involved Deadlifts. Justin picked up the technique straight away and impressed me with his strength. Way to go Justin.

05.01.2022 DAS Health and Fitness D - Desire to A - Achieve S - Success ... #teamdashealthandfitness

05.01.2022 Life can get busy right? And hard! We don’t always take the time to think about what we are grateful for. This week I asked a few clients what are they grateful for. And these were there responses. This is your weekly reminder to appreciate the loved ones around you including your friends and family. They keep us going! I am grateful for my DAS Health and Fitness community and everyone who supports my business.

05.01.2022 Mexican Chicken Burrito Bowl Burrito bowls are an easy way to incorporate your Macronutrients and your Micronutrients. Ingredients:... Chicken; - Fajita Seasoning - Capsicum - Spring onions Lettuce Tomato Corn Avocado Rice and Quinoa Mexican Sauce Quick, simple and yummy

04.01.2022 Eat Well - Feel Better

04.01.2022 What did you train today? This mornings leg session with my client Courtney!

04.01.2022 It can be hard to find the time to exercise and stay fit when you have little ones to take care of. Thats why at DAS Health and Fitness, we offer the availability to bring and include your kids. So no mum misses out on the chance to improve their health and wellbeing.

04.01.2022 WANT TO BE THE HEALTHIEST VERSION OF YOU?... Basic fundamentals we seem to underestimate! Drink Water 2-3L.... Move your body daily - aim for 10k steps minimum! Eat a wide variety of fruit and veg. Lift some weights. Sleep 7- 8 hour per night. #TEAMDASHEALTHANDFITNESS

04.01.2022 - D - Desire to A - Achieve S- Success DAS Health and Fitness

04.01.2022 Start your Saturday with a morning workout! Bootcamp tomorrow morning, located Bottany Drive, Ripley State School. Message me to secure your spot. Enquiries:... www.dashealthandfitness.com.au [email protected] 0403 643 256 See more

03.01.2022 ONLINE COACHING COMING SOON Officially a qualified sports nutritionist!

03.01.2022 How beautiful is my client Kayla in her DAS Health and Fitness shirt.

03.01.2022 Do you perform core exercises ? There are so many benefits of having a strong core ! Including reducing lower back pain and improving posture.

03.01.2022 No gym membership? no worries! Fully functional outdoor gym: located South Ripley.

03.01.2022 Want to workout in a FUN, COMFORTABLE and ENJOYABLE environment? Then come join in on one of our bootcamp sessions. If you are looking to; Build lean muscle mass, Reduce body fat, Improve technique, Increase your fitness or make a lifestyle change than we are a great team for you to join! DAS Health and Fitness Bootcamps are located at Ripley Splash and Play Park on Tuesday’s and at Ripley State School Bottany Drive on Saturday’s. ... Come join in on one of our bootcamp sessions, only $10 PP. Please note: booking is required.

03.01.2022 Inclusions: Training Program - A structured training program tailored to your lifestyle and goals. Daily step goal targets Macro Break down - Carbs, Fats, Protein and Fibre (calories broken down into your required macros) based on your specific goal. Wether that be weight loss, maintenance or hypertrophy (weight gain) Personalised Nutrition program/meal plan... Assistance with a flexible diet approach (IIFYM) Nutrition education MFP Education 24/7 support Weekly check-ins for accountability and support to ensure results. Enquiries: www.dashealthandfitness.com.au [email protected] 0403 643 256

03.01.2022 You can never have enough veg! Chicken & Avocado Salsa Wraps. Prepare: Cook chicken mince, add taco seasoning and veg (add any veg you have at home to add flavour and micronutrients). I used:... Zuchinni (grated) Carrot (grated) Onion Mushrooms Beans Lay out wrap Add salsa and guac to wrap Place mince And additional veg: Spinach Tomato Cucumber Serve and eat! All about getting 5 serves of veg per day.

02.01.2022 Who else is working out today? John smashing out his tailored program doing ‘Quads and Glutes’

01.01.2022 Trish all done up in all her DAS Activewear ! Get yours by jumping onto Fit Print and searching for DAS Health and Fitness.

01.01.2022 Motivation.. Hard truth!! We often complain that we don’t feel motivated, but motivation comes with action. Once you perform something several times you create a habit and that habit keeps you consistent and motivated. You’re not always going to feel like it. I always hear... ‘I can’t’, ‘I don’t have motivation’. Well no offence but.. we are all in the same boat. Most of us don’t really always feel like doing the burpees or eating veg everyday for lunch. We all would much p...refer to sit on the couch and eat cake, right? sometimes you have to really think: what it is that I really want? And if you were to ask me that, I would tell you.. I want to be the healthiest version of me! You need to have that self talk: like Yup, I’m not always going to feel like it, but I’m going to do my best to show up. We all have off days, and that’s okay! You should be able to differentiate when you need rest. But know when your also being lazy, and push through it. Some days you just need to show up! I hope this is the motivation you need to move your body today, I believe in you! On a side note: I got to a 50kg squat today which is a massive improvement for me. Living with an auto immune disease ain’t always easy, but I won’t let it get the better of me.

01.01.2022 Real people with real results ! What if I was to tell you that you can get your desired result with still living your life to the fullest. How amazing does my client look! I as a coach teach my clients that its not about a quick fix but about a life style change. We want to enjoy the process,not hate the journey! #PROUDCOACH #TEAMDASHEALTHANDFITNESS