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Dellafit

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25.01.2022 Morning at our beautiful park #moody #moodygrams #peaceful #peacefulmoments #peaceofmind #rushcuttersbay #rushcuttersbaypark

24.01.2022 Kickstarter number 2 for 2021. Go to bed half an hour earlier every day. Try to stick to a consistent time and make it half an hour earlier than usual. I tried this last year and I found it really helped me feel a lot better. As someone who regularly sets an alarm for 4.50am I used to go to bed at 10 pm. Last year I aimed more for 9.30 pm particularly on the nights when I had an early start the next day. It was amazing how much better I felt. ... Give it a try. Don’t just dismiss it on the basis that you are too busy. Half an hour earlier is achievable for most people. Usually whatever you are doing can wait for the next day. Think of your sleep time as being precious and guard it zealously. Many people don’t realise that sleep is just as important for your well being as good nutrition and exercise. Women in their 40s and 50s often start to experience insomnia and this can play havoc with how they feel. Finding a solution to sleeping problems should be a high priority. The benefits of a good night’s sleep include: better concentration, productivity and performance (I think we all know that!) lower risk of heart disease. Your ability to regulate your blood pressure is much better when you get adequate amounts of sleep. stronger immune system. Your immune cells work better when you have had enough sleep. We all know we get sick more easily when we are run down. better ability to maintain weight (research is unclear but there is a link between poor sleep and obesity). Research does show that people who sleep more eat less. appetite control. Being sleep deprived interferes with the hormones that control appetite. You are less likely to be able to resist unhealthy foods and you are also less likely to want to exercise if you are sleep deprived. better mood. You will have more good emotions than bad if you are well rested (I think we all know this one too). Sweet dreams. #sleep #sleepisimportant #sleepwell #immunebooster #moodregulator #performanceenhancer #reduceheartdiseaserisk

23.01.2022 Are you being honest with yourself? You are eating really healthy food. You are getting to some regular training sessions. So why do you feel like it’s just not working for you? You are trying so hard but you are not getting the kind of results you would expect. It may be that you are sabotaging your efforts. Click the link in my bio to read about all the behaviours you might be engaging in without really noticing that are sabotaging your efforts... It might be that once you start registering the true situation you can do something about it.

22.01.2022 Kickstarter number 5 for 2021 - make a special effort this year to eat more vegetables. I heard on the radio yesterday that 2021 has been declared by the UN to be International Year of Fruit and Vegetables. There is a big emphasis on making sure that every adult has the World Health Organisation’s recommended 400 grams of fruit and vegetables each day. I don’t think many of us have trouble eating enough fruit. But I think we can sometimes struggle to get those veggies in pr...obably because (unless you like them raw) they require some preparation and are not instantly available. Benefits of a diet rich in vegetables: packed full of vitamins and minerals (which can really affect the way you function and feel every day) contain phytochemicals which can lower the risk of diseases such as cancer, type 2 diabetes, stroke and heart disease and high blood pressure contain lots of fiber which fills you up, is good for gut health and can help to lower cholesterol they are low in calories and fat (with a few exceptions) and they are extremely effective in helping you to maintain a healthy body weight if they form a large part of your daily intake of food. If you want to eat more vegetables you need to put some measures in place to make sure this happens. Here are some steps you can take: When planning a meal think about making enough vegetables to cover half your plate. So cook more of them. When you prepare vegetables make more than you need so there are leftovers for the next meal or for a snack. Make a lot of vegetable soup. Freeze half and have the rest on hand in the fridge for instant vegetables. Buy frozen veggies. These are good to have on hand so you never run out. Put vegetables into your smoothie. Put vegetables into your omelettes and salads. Cut up a vegetables to eat as snacks so they are convenient (celery, carrot, capsicum) Spend some of your down time looking up new recipes which include a lot of vegetables. Introduce 2 or 3 new regular vegetable dishes into your dinners. Even if you start slowly and just find a way to have more vegetables than you usually would each day you will be winning #vegetables

22.01.2022 The latest article on my blog might be relevant as we start indulging a bit more.

21.01.2022 If you are still sitting on the fence about trying our yin yoga class which is on Thursdays at 6.30am here are a few words from Kirsten. Like many of us, Kirsten is surprised by the benefits, including in her case pain relief! 'I was hesitant to go to Yin yoga last week as I had been very tight in my lower back and legs and thought it would end in more pain! We did some hamstring stretches that we often do after we work out but we held it for 4 minutes which I would never do at home, we also took the stretches a few steps further. To my surprise It totally loosened my muscles and brought so much relief that I wasn’t expecting.. seems like a long time to stay in one position but it really helps! '

20.01.2022 We are back in the park on Monday at Dellafit!!! So excited for a new 10 week term. This is how you will sleep once your new outdoor exercise regime kicks in! Better sleep is just one of the benefits you can look forward to. Send me a DM and we can talk about getting started. Be one of the women who have found the solution they need.

20.01.2022 I must hear this every week on the subject of losing weight: "Nothing works anymore". Here is a blog post I have just written about what to do when you are in your 40s and 50s and nothing seems to work anymore (the answer involves resistance training) https://www.dellafit.com.au//nothing-seems-to-work-for-me/

19.01.2022 How old do you feel? Have you lost your mojo? If you want to feel younger, more vital and more energetic you need to try resistance training. I speak to women all the time who feel like they have lost their spark... their get up and go.. their mojo. Lifting or moving weights, doing bodyweight exercises like push ups and lunges could be just what you need. Resistance training increases muscle strength by making your muscles work against a weight or force. ... The benefits of resistance training include: weight management through increased muscle to fat ratio improved posture increased bone density and reduced risk of osteoporosis improved sleep improved muscle strength and tone scientifically proven to reduce cognitive decline increased stamina decreased risk of chronic conditions such as diabetes, heart disease, back pain, depression increased mobility and balance increased self esteem and feelings of wellbeing. If you would like to try regular resistance training with Dellafit and you commit to train with us for term 1 next year (2021), please train for the remainder of this year for free.

16.01.2022 Running into a new week #mondaymotivation #newweek #neweeknewgoals #yay

16.01.2022 Couldn’t resist this one

16.01.2022 As a woman over 40 you know exactly what I mean when I say nothing seems to work anymore when it comes to losing the weight you have mysteriously gained and then keeping it off. Quite apart from the way mid life weight gain (usually around the middle) makes you feel it’s not a good idea to place extra strain on our already dodgy joints. You are also increasing the risk of a whole lot of health conditions. To be clear I’m not advocating being skinny or striving to look l...ike you did in your 20s. I’m talking about being able to keep within a healthy weight range. So what to do? Click the link in my bio for my latest blog post. Here’s a clue. It doesn’t involve fad diets or frenzied cardio #weightgainafter40 #freeyourself #loseweightandkeepitoff #healthyweightrange #keepitoff #middleagedspreadbegone

16.01.2022 Away on a holiday? Starting to feel a bit lethargic? You need a holiday workout. Here are some ideas.

15.01.2022 If there was some form of medication you could buy which would give you all the benefits of regular outdoor resistance training it would be a best seller. Reduce stress levels, control your weight, stimulate muscle growth, burn fat, sleep better, reduce depression, reduce risk of heart attack, reduce risk of diabetes and get a kick ass body in the process. Sign me up Slide into my DMs if you would like to chat about getting started this term. We start on Monday.

13.01.2022 This makes me feel good about our boys.

11.01.2022 Are you concerned about a loss of muscle tone as you get older? Here is something you can do to make a difference.

10.01.2022 It’s the last day of 2020. For many people a new year marks the start of a new attitude, a new lease on life, a new start. I couldn’t think of a better new year than 2021 to embrace a fresh new outlook on your own health and fitness and maybe try changing a few things up. Over the first 21 days of 2021 I’m going to bring you a series of kickstarters. Every day I’ll post an idea, a suggestion or something that might inspire you to take action or make a positive change during 2021. Look out for my 21 kickstarters for 2021! Let’s get the year off to a great start #2021goals #2021kickstart #kickstarters #letsgetstarted #wevegotthis #fitnessforwomen #rushcuttersbaypark

10.01.2022 Do you feel like you are struggling to remain at a healthy body weight since you turned 40? Or maybe everything was fine until 45 or 50? You are not imagining it. You could be eating the same amount of food, doing the same amount of exercise and somehow slowly but surely you are gaining weight? Your clothes are tight and you don’t feel good anymore. You may never had had this problem before The reason for the stealthy weight gain is that as you age you lose muscle. A body ...with less muscle does not use as much energy (in simple terms) This means you either have to move a hell of a lot more or eat a lot less But wait! Another way to prevent this weight gain from happening is to do some regular resistance training. This will assist you to maintain lean muscle and maybe even get a bit more So stop feeling helpless and take back control. You do not have to gain 1 or 2 kilos a year (a disaster for your health if you let it go) Body weight is fine but get some resistance training into your routine. See the article in my bio for more.

09.01.2022 How does Anna keep in such good shape? After her third child was born Anna tried a few different bootcamps with lots of skipping and commando crawls. She did not enjoy the constant extremely high impact training. It just didn’t feel right. And then.... Anna found Dellafit and has not looked back... Read about Anna’s fitness journey and how much she enjoys Dellafit by clicking the link in the bio.

08.01.2022 Well what an eventful 9.15am Dellafit session this morning. About 10 minutes into the session we realised what was about to happen. A beautiful proposal had been set up and the hopeful husband to be was lying in wait. Unfortunately despite us all hanging around after the session we didn’t get to see the proposal actually happen. We hope it ended well. Was this one of yours @marryme.zoe? #loveinthepark #loveinthepark #proposal #marryme #briderunninglate #excitement #reallifedrama

07.01.2022 Welcome to 21 Kickstarters for 2021!! The first Kickstarter is to make sure you are ready for the rest. I want to urge you to be open to trying NEW things. Sometimes we find ourselves doing the same old thing, making the same choices, repeating the same patterns. There is nothing wrong with that as long as there is still room to try out new ideas, build new habits, see things from a different point of view. I’m a creature of habit and sometimes I have fixed views on things.... This is something I need to work on. But I do love trying out new health and lifestyle things like the time I embraced a plant based diet for 3 months. I’m not saying change everything and become a vegan. I’m just saying be open to change. Sometimes just a small change can make a big difference to the way you feel. I’m always telling the Dellafit women that the key to developing consistency around fitness and nutrition is just to keep on trying. Be open to trying new things and ask how is this working for me? constantly. Make 2021 the year you give a few new things a shot. Be open to developing some new habits or ditching some old ones. Happy New Year by the way and thank you to the women of Dellafit for sticking with us throughout 2020 even when we had to make some changes. I loved being able to provide you with the opportunity to train in the fresh air even from my living room for part of it! #newideas #trynewthings #kickstarters #trysomethingnew #trysomethingdifferent #nothingventurednothinggained

07.01.2022 Do you feel bloated sometimes? It is uncomfortable and annoying. Check out my top 5 tips for minimising the bloat. Remember that you notice more than everyone else. They are too busy worrying about their own things.

07.01.2022 Boxing!! Tuesday 6.45 am with Ciara @ciaraddaly #boxing #weeklydoseofhappiness #punching #punchingmachine #womenboxing #womenboxingworkout #gloveson #greatworkout #innerstrength

05.01.2022 Dips and rows on a Monday morning #dips #rows #outdoorgym #sunrise #upearly #goteam6am #6amsuccess

04.01.2022 Do you see exercise as a punishment? How about the reverse - eating a lot of junk because you trained hard. I’ve seen so many women get into the depressing trap of having to run kilometres every day for fear of putting on weight. We become so caught up in the energy in/energy out equation that we lose sight of the benefits associated with training and good nutrition. ... I’d love you to read the article in my bio (click on the link tree link) about why this type of thinking is not helpful. The positives of training: mental health, heart health and well being deserve to be celebrated. Same with eating well - we should be eating what we need not what we have earned.

04.01.2022 Kickstarter number 4 for 2021: Make a plan for when you will be exercising over the next week. Record the dates and times in your diary. I will give you an example of what I mean...I had a message from a member of our group the other day. There are no classes in the park over the break but I have been giving group members access to the zoom classes I recorded last year. I’m hoping that it will provide group members with a way to continue their training while we are on holida...ys. Anyway Anna from the group messaged me to tell me about her new routine. She is going to do the recorded workouts first thing when she gets up before the kids need breakfast and other activities are started. I told her that sounded like a very good plan. Anna has a plan. She knows that without a plan the workout might not happen. Doing the workout first thing is also a very good idea when you are on holidays. It’s so hard to fit it in once the day gets started and if you think about it too much it just won’t happen. So in 2021 become someone who plans the days and times of your exercise. The same way you would schedule a meeting or a lunch. Write it in your diary or put a reminder in your phone. At least 3 times a week and you should start to feel the results #planyourlife #planyourday #makeithappen #makeithappenmonday #mondaymotivation #mondaymorning #scheduleyourpriorities

04.01.2022 V ups on a rainy Friday night #vups #friyay #fridaymood @crossfit2010

04.01.2022 And we’re back.

03.01.2022 Come on summer #crackerofaday #crackerofadaytobeoutside #outdoorgym #lightat6am #getupearly #maketimeforyou

02.01.2022 Read about Anna who is a primary school teacher and mum of 3. Anna has been coming to Dellafit for 3 years now.

02.01.2022 Kickstarter number 3 for 2021. Go on a short walk after your main meal. It only has to be 10 to 15 minutes of low to moderate intensity. Walking after a meal has been shown to even out your blood sugar levels and it also aids digestion. Walking helps to speed up the time for the food to move from your stomach to your small intestines and this can increase your level of satiety. It will also help you to avoid that bloated feeling. ... Walking after a meal in the evening in particular can also help to lower your stress levels andcalm down ready for bed, cut down on those glasses of wine, clear your mind and get you away from a screen before bed. In 2021 make it a habit to take a short, easy to moderate intensity walk after your meal.

02.01.2022 It’s school holidays and we have a break at Dellafit. Check out my Instagram tv for some at home workouts. Or click the holiday workout link in my bio for a fun one. No equipment needed #holidays #schoolholidays #holidayworkouts #keepmovingforward #keepfit

02.01.2022 My food photography may not be the best but believe me this one tastes THE BEST and has loads of protein which is so important for women over 40. Added bonus the kids really like it too. Mix one clove garlic, 5 cm piece of ginger, 2 tbs soy sauce, 2 tsp brown sugar, 1 tsp sesame oil in a small jug or bowl. Pour mix over 500 grams of beef mince and mix together with your hands (wear gloves if this does not appeal!) Marinate for at least 15 minutes. ... Steam some broccoli florets. Heat oil in a wok and add the mince mix until brown. Add the broccoli florets. Finally add 3 or 4 spring onions (chopped) and 2 tsp of sesame seeds to the wok and cook for 2 minutes. Serve with jasmine rice Make a double or triple quantity so you have some for the next day (even allowing for teenage boys).

01.01.2022 Reunited and it feels so good #surprisearrival #smalltotall #christmaseve #sixkids #family #eightisenough

01.01.2022 Keep smiling. Let’s keep our spirits up #smile #everythingwillbeok #wegotthis

01.01.2022 Hot and sweaty end to the year at Dellafit. Look at these gorgeous women!!! Feeling proud of the group we have built. We will be back when school goes back 29 Jan 2021. Thanks everyone for your support this year.