Dannii Cross PT in Hallam, Victoria, Australia | Medical and health

Dannii Cross PT

Locality: Hallam, Victoria, Australia

Phone: +61 413 285 804

Address: 57-59 Melverton Drive 3803 Hallam, VIC, Australia

Website: http://www.danniicross.com/

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• Gym/Physical fitness centre
• Medical and health
• Personal coach
• Alternative & holistic health service
• Nutritionist

24.01.2022 Different type of progress photo

22.01.2022 2021 GOAL SETTING MISTAKE When you set out a goal, you need to map out how to get there right? Dannii, don’t be so stupid. Of course, you do! Derrr... Most people who want to lose 30kg will create their action steps like this: Lose 500g p/week: 1. Train every day. 2. 1200cal maximum & 3L of water. 3. 15,000 steps every single day. 4. Eat 3x Healthy Meals per day. 5. No dairy, no carbs, no egg yolks, no life, no happiness. Besides the fact this way of approaching a goal of losing 30kg is unsustainable, you are also more than likely not going to be losing body fat and chewing into the precious muscle mass you would probably want to preserve and/or build to keep a lean physique and the good health markers that come with it. When you create a goal, you not only need to map out how to get there but most people would do VERY well & succeed far greater if they find out where they are currently sitting and I’m not just talking about weight. 1 What is your current intake; if you don’t know, start tracking. Gather as much data as you can, along with tools to help (scale weight, photos, hunger cues, energy levels, other health markers) and you can get a relatively good idea of how to set out a plan based on where you are at. Remembering that nutrition is not a destination, it is always going to change, adapt and evolve. Get used to it. 2 How often are you training normally? What is sustainable? What is manageable long-term? 3 What foods do you really enjoy eating? What does your current normal look like WITHOUT pre-empting what you think you should be eating. 4 Keeping variables similar each week to address and pinpoint areas to change. It’s very common for people to start off with 4x runs per week, 2x PT sessions, then heaps of walks. The next week you do 3x PT sessions, eating different to the week before, no walks but 3x games of sports. Anyway. The reason why Kelly has had a really successful program is because she followed the steps set out. No running or lots of cardio. No exercising every day. Hitting her intake requirements; currently sitting at 3000calories. 3x weight training sessions per week. Why? Because her goal was to lose 30kg of body fat, not mentally feel good after exercise. You can’t do that eating nothing and excessively exercising. Long-term goal setting will get you to your goal faster, make you feel the empowered, teach you resilience and lessons you wouldn’t have otherwise experienced if you are always focussing on short-term satisfaction and becoming impatient. When you set out goals for the year, take into consideration the mistakes and things you have already attempted that haven’t worked. You want to get your plan working for you and as close to your normal as possible. Anyway, enough from me because I could go on all day. Just wanted to post this photo to be honest hahaha. GREAT WORK KEL!!! Love from a fan x D x

19.01.2022 BREAKFAST IDEA Don’t forget a first class protein source; low fat yoghurt or a protein shake would work great! : Cassie; Transformation Member ... D x

16.01.2022 COFFEE, TREATS + OILS DATE Last year during Covid, I saved heaps of money substituting out cleaning products for natural DIY! I learnt how to improve my sleep.... I improved my eczema & sensitive skin. I learnt how bad certain products were for my gut health/IBS & what natural things I could use to help instead! All these switches help improve my health, mood & wellbeing which then translates into better results! This weekend we are having Nicola from Gatekeepers Heart in for a casual coffee & chat about how simple it is & easy ways to start. We are also going to make you treats that include oils & their benefits!! I’ll have the urn going so we can have coffee as well! When: Saturday 8.30am Where: Unit 17/57-59 Melverton Drive, Hallam 3803 Who: Dannii Cross Community & Anyone Interested! How Much: FREE! Ps! Today’s the last day of ordering the BOGO box & it’s the cheapest way to start & includes ALL the staple oils you get so much use out of! I ordered two cause it’s so cheap for what you get!! Get in touch with Nic so you don’t miss out!! Dannii x

12.01.2022 When you are in it for the long haul, you don’t care about: Bad Food Diaries Calories Burnt Through Exercise Labelling Food Good and Bad ... Exercising Every Day Making Mistakes How Long It Takes How Much Weight You Lift Fluctuating Scales You Care & Focus More On: Building & Preserving Muscle Getting Your Body Using Food Better Favouring Body Composition How You’re Avoiding & Preventing Many Health Problems Learning, Applying, Self-Evaluation How Other Areas Of Your Life Improve Avoiding The Basics & Consistency Will Result in No Progress. Happy Tuesday! D x

10.01.2022 LEG DAY #2 First Week of Prep - tapered back intensity to not burn candle at both ends. You don’t want to drop intake AND increase intensity. Gotta be smart with your approach, especially if the goal long-term! Sumo Deadlift 1x5 ... Back Off Set 3x6 87% Hip Thrusts 3x8-10 Split Squats 3x8-10 Hamstring Curl 3x AMRAP Shoulder Superset D x

10.01.2022 H.I.I.T CLASSES Last post for today before I head back into the studio!! Lots of interest with our H.I.I.T classes with questions about needing to be fit or not. ... ANSWER: YOU DON’T NEED TO BE FIT, ATHLETIC OR LOOK/PERFORM A CERTAIN WAY. We’re not a clicky group We’re a community of likeminded people who value, encourage and support one another. You can bring your kids if you need, our 9.30am slot is class most of our mums come to with kids. You can wear whatever you like as long as you feel comfortable. If you have an injury, we can work around it. If you are feeling unmotivated, good, you’re normal just like us. We are slowly getting ourselves back into it, it’s the perfect time to come check it out and see if it’s for you. If it’s not, doesn’t matter I’ll try recommend a place that’s either better suited or something you should start off with instead. ------------------------------ HIIT INFO REPOST: Most attempts people make with their cardio training wipes out any chance of body shape improvements. Long hours on cardio equipment, running, back-to-back group fitness classes There is a much better approach! H.I.I.T (High Intensity Interval Training) is a science-based approach that maximizes fitness & calorie expenditure. Research shows that you can burn up to 3 times more energy during this type of cardio exercise compared to other long bouts of activity typically performed. Most women think more is better to achieve the results they want, when in fact, less is best! For both long-term results, energy levels, health, vitality and sustainability. 2021 COMMENCING:- 4th January 2021!

07.01.2022 DEC + JAN SNIPPETS Few bits of footage from the last few months! Excited to see and hear people coming back from holidays into the new year with us and pumped to see what this year brings! ... Happy Wednesday Everyone! D x

04.01.2022 NEW HIIT CHANGES!! We are dropping our 6.30pm Monday & Wednesday Class as the 6pm was more popular and we don’t have to worry about Covid numbers. Being a small community, we are very lucky our classes are never crowded and everyone is well spaced out during the week we’ve never had a problem.... Effective this week!! If you are already committed to the 6.30pm tonight or accidentally rock up, I’ll still run it and train you! MAFS starts at 7.30pm anyway Dannii xoxoxoxoxo

03.01.2022 MENTAL RESILIENCE SETS! I have had this written in my diary for AGES and watched a video today on the difference between MENTAL TOUGHNESS AND MENTAL RESILIENCE. I’m going to do a recap on his message tomorrow but I thought I would post this here and use it tonight as part of our team finisher at 7pm H.I.I.T. ... This has been something I’ve slowly started introducing after completing a course last year and I’m excited to bring it back even more with some more practice and planning. Might be doing this one tonight with you all D x

01.01.2022 What do we reckon? I LOVE A MINT SLICE That’s all I’m saying haha! ... D x