EJ Fit | Fitness boot camp
EJ Fit
Phone: +61 477 100 765
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22.01.2022 Don't just make a vegan curry... Make an AWESOME vegan curry! This Red Thai Curry is vegan, fresh, healthy and totally delicious. Take a look at the recipe below ... RECIPE 3-4 tablespoons of red curry paste 2 tablespoons of fresh lime juice 1 kafir lime leaf 1 + 1/2 cans (14 oz each) of coconut milk cans for milder curry 1 Tbsp freshly grated ginger 1/2 Tbsp coconut sugar or agave 2 green onions, thinly sliced 2 small shallots, minced 2-3 cloves fresh garlic, minced A handful of freshly chopped cilantro 2 cups broccoli florets or broccolini 1 cup of thinly sliced carrots 2 cups of sliced baby bok choy 1 cup chopped red bell peppers Instructions * In a soup pot at medium / high heat add & ALL the veggies, red curry paste and coconut milk and mix well. Simmer for 5-10 mins or until tender. Throw in: lime juice, ginger, coconut sugar, and fresh cilantro! Add your favorite protein 6 serve over basmati or brown rice or garlicky quinoa!
22.01.2022 Black Friday is here! How are you spending the day, going shopping like the rest of the world? Well here's an idea, rather than spending all your energy (and money!) shopping for stuff you don't really need, why not sign up for a PT session with me instead? I promise that both your body, soul and wallet will thank you! ... Send me a DM to find out more about the PT sessions and classes that I currently offer
19.01.2022 Hello there, 4th January 2021! Since it's the very first Monday of a brand new year, it's the perfect opportunity to reflect on the coming year especially in terms of achievements and goals. Here are 5 things want to accomplish this year:... 1. Travel back home (to Canada) to see my family and dear friends. 2. Grow EJ Fit with more clients here in Perth as well as online, to help as many wonderful humans as I can :) 3. Practice more gratitude. Being grateful for the everyday and simple things in life that we sometimes take for granted. 4. Educating amazing humans about a balanced, healthy lifestyle. Helping folks change their mindset and health set to be positive, realistic and sustainable. 5. Getting new wheels, I’m turning the BIG 40 - so why the heck not!!!! I'm sure I'm not the only one thinking "Lets do this!" What are some of your goals this year? I'd love to read your reply in the comments below!
18.01.2022 Are you a mum and have noticed that your posture has gotten worse since you had children? You're not alone! Between nursing, carrying a baby in your arms, and carrying all kinds of things that come with babies and kids, mums' bodies are strained in such a way that some begin to constantly hunch over or slouch. Slumped, rounded shoulders, a tucked tailbone, and a forward-leaning head are the telltale signs of "Mum Posture".... Luckily, practising Pilates can benefit your posture by mobilising the spine through Pilates exercises which will improve your posture over time. It also strengthens your muscles in a lengthened way to combat the postures you naturally make in the day. What’s more, Pilates also teaches us how to use the deep core muscles the abdominals, back and pelvic floor which supports our posture by allowing the shoulders to relax and the neck and head to move freely. A good exercise to practice is ‘Bird Dog’. See my post from last week on form and technique!
18.01.2022 Who doesn't love a good smoothie?!! Here is a super simple yet delicious and healthy strawberry smoothie for you try. Perfect for those hot Perth summer days! Ingredients... 2 cups frozen strawberries 250 g 1 cup milk can sub dairy-free, 240 mL 2 Tbsp honey 30 g tsp vanilla extract optional Instructions Blend all ingredients until smooth. Taste and add more honey or vanilla as needed to suit your taste. Tips & Tricks Possible variations on this smoothie: Replace the strawberries with another frozen berry (blackberries are great), throw in a handful of spinach, add a banana, or use orange juice instead of milk. Recipe credit: liveeatlearn.com/strawberry-smoothie
14.01.2022 Have you appreciated yourself lately? Most of us don't give ourselves enough credit for all the things we achieve, or what it took for us to get where we are today. Practising positive affirmations is a great way of re-aligning your thoughts and building positivity within yourself, and to show yourself some gratitude.... Here are a few affirmations you can practise to centre yourself: 1. I can do anything. 2. I choose to be positive. 3. I celebrate my individuality. 4. I deserve to have joy in my life. 5. My body is healthy, and I’m grateful. 6. I’m grateful for the everyday. 7. My life is a gift and I appreciate everything I have. And with that I wish you a Happy Friday! Have a great weekend
12.01.2022 Pilates is an amazing form of exercise for both the mind and body! Pilates focuses on improving mental, emotional and spiritual wellbeing while building top to toe strength and stability. Classes can be slow paced, quiet and gentle - or rigorous, fact paced and very demanding, all depending on your experience and teacher.... Pilates really is for everybody (and every BODY!) and the benefits can be appreciated by all.
12.01.2022 Today it's Thanksgiving over in the US and a great opportunity to reflect on all the blessings that we have. Despite the fact that this year has been difficult for many, I believe there's always something to be thankful for if you choose to see it. For me, some of the things I'm grateful for today are:... My family & dear friends Running my own business & helping others through health & fitness Waking up everyday Being healthy Life as a whole What is one thing that you are grateful for today? Share with me in the comments below! And with that, I wish you a very Happy Thanksgiving
11.01.2022 Pilates when one is expecting has SO many benefits! For example, it can help: Strengthen your stomach and gluteal muscles... Reduce back pain Strengthen your pelvic floor Control your breathing Improve balance Reduce strain when you get in & out of bed Help you maintain a healthy weight Strengthen your legs ... Talk about good stuff! If you want to enquire about my pre-pregancy classes or private 1:1 PT sessions, send me a message today and let's chat about how I can help you feel your best during this special time in your life
09.01.2022 The more muscle mass you have, the more calories you burn at rest... So don't be afraid of lifting heavy weights. Both your body and mind will thank you for it!
08.01.2022 My private sessions are carefully designed, taking into consideration not only your goals, but also your level of fitness, your understanding of exercise principles, and your realistic level of commitment. I offer Personal Training in 60, 45 and 30 minute sessions and I will be right there with you to guide, motivate and encourage you every step of the way! Curious to find out more? Send me message today!
07.01.2022 It's all about your mindset and attitude. You really can achieve anything you want if you believe in yourself and work hard at it. This may sound cliché but I know it's true and have seen it myself many times with my clients
06.01.2022 Motivation. What is it? How do you get motivated and how do you sustain motivation? James Clear puts motivation in a very simplistic yet real statement from his article Motivation: The Scientific Guide on How to Get and Stay Motivated: Every choice has a price, but when we are motivated, it is easier to bear the inconvenience of action than the pain of remaining the same.... To make things happen or do what you want to do, you need motivation! Motivation is what drives us to behave in certain ways and is the desire to achieve a need of some sort... ... Continue reading more of my thoughts on this interesting subject on my blog: http://www.ejfit.com.au/ejfit-blog/2017/3/6/motivaton
05.01.2022 People often ask me about the difference between yoga and pilates, and is one better than the other? The answer is, although these exercises are similar, they have some important distinctions as well. Generally speaking, yoga is more about stability and flexibility, whereas pilates is more about stability and strength.... Yoga: - Focuses on flexibility + meditation - Most poses are performed standing or seated - Breath work is used for relaxation - Poses are held for a longer period of time Pilates: - Focuses on core strength and tone - Most exercises are performed lying down on stomach, back or side - Breath work is used for energy - Movements are slow, controlled and isolated In terms of which one is better suited to you, it all depends on your individual preference and goals. But in short, both are fantastic additions to your workout routine!
04.01.2022 What are some of the benefits of training with me? Workouts are 100% tailored to fit your individual fitness levels and goals Flexible location - train at the area of your choice! Regular assessments to track your progress ... Learn daily workouts you can take with you on the go Training with me will help you improve your: Strength Flexibility Conditioning Nutrition Education Confidence & Mindset Sounds pretty good, doesn't it?! So what are you waiting for, start this new year the best way possible - sign up to my PT lessons today! Send me a message me to learn more
03.01.2022 I'm a strong believer that strength comes from within one's self - mentally, emotionally and physically. Thoughts are just like muscles in the body. The more we exercise our muscles, the more we achieve strength, stamina and stability. This is the same for mental processes. We need to continuously feed our minds with healthy thoughts and ideas, to achieve growth, learning, inner strength and positivity. An example of my own mental strength is when I set a challenging goal to... get in the best shape possible, in just 6 weeks. Continue reading about the experience under "Part 1" on my blog: http://www.ejfit.com.au/ejfit-blog
03.01.2022 A new month is upon us! Hi there April 2021 What are your plans and ambitions for this month? Share with me in the comments below! I'm extra excited for April, and not just because my Birthday is coming up... ... Here are a few of my April reflections: This month I look forward to... The Easter Break! To enjoy some rnr and brainstorming for the upcoming months! It’s essential to have ‘you time’ to think, build and grow. Just as much as you exercise, it’s equally important to rest and recharge. Here's one thing I want to achieve this month... Thank everyone in my life for making my 40th birthday a memorable and awesome time!!! A milestone birthday and one to NEVER forget!!! Here is to a new decade in my life and more exciting adventures await!!! My affirmation this month is... Make each day YOUR best day! We only have this day to wake up to and live. Being productive, appreciative and move the body are the most gratifying moments in the day! You will sleep better knowing you made the most out of your day! Whatever you are up to this month, I wish you all the happiness, health and prosperity
02.01.2022 No-one feels like exercising every single day! Some days getting out to train seems like a struggle. But to make a difference in ourselves, both mentally and physically, we WILL get up and do it anyway #mindovermatter Remember, you will never regret a workout, but often regret a workout you skipped!
01.01.2022 The key thing that prompted me to become more self-aware... After I achieved my goal for my photo-shoot, I found I was a bit stagnated. I kept training but wasn’t sure what I was aiming for and should be focused on. This emphasized the benefit to me of goal-setting without goals, all our behavior is reactive, in example, we respond to situations as they occur and we’re constantly on the back foot... ... ... Continue reading about my thoughts on transforming oneself under "Transformation" on my blog: http://www.ejfit.com.au/ejfit-blog/2016/10/23/transformation
01.01.2022 Home Workout Video series - Part 3! Today's Exercise: Bird Dog. This movement is good because it is a simple core exercise that improves stability, encourages a neutral spine, and relieves low back pain. ... It strengthens your core, hips, and back muscles. It also promotes proper posture and increases range of motion. How To Bird Dog: 1. Begin on all fours in the tabletop position. 2. Place your knees under your hips and your hands under your shoulders. 3. Maintain a neutral spine by engaging your abdominal muscles. 4. Draw your shoulder blades together. 5. Raise your right arm and left leg, keeping your shoulders and hips parallel to the floor. 6. Lengthen the back of your neck and tuck your chin into your chest to gaze down at the floor. 7. Hold this position for a 5 seconds, then lower back down to the starting position. 8. Raise your left arm and right leg, holding this position for 5 seconds. 9. Return to the starting position. 10. Do 3 sets of 10-12 repetitions. ... Try it during yout next workout and let me know in the comments below what you thought!
