Harmony Of Health in Payneham | Fitness trainer

Harmony Of Health

Locality: Payneham

Phone: +61 452 487 478

Address: 7 Portrush Road 5070 Payneham, SA, Australia

Website: http://www.harmonyofhealth.com.au

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24.01.2022 I spent a lot of my time doing the things I knew others wouldn’t do... I told myself that they didn’t want to, didn’t have time to or didn’t have the capability to, forcing me to take full control of the reigns. - What I discovered, after years of unnecessary pain and burn out, none of this was true. It wasn’t that they lacked desire, time or ability it was that I lacked positive belief in others and amplified my doubt onto them instead. - We all know the feeling of b...eing doubted. Sometimes it motivates you to prove them wrong and other times it has you unconsciously proving them right If your belief in someone is stronger than your doubt and they decide to embody that, the potential of others transcends to heights you cannot even fathom - See people as the highest versions of themselves and I assure you, they will step into that new found power like never before. See more

24.01.2022 Dieting doesn’t have to be boring stressful or restrictive in fact, this time around I’ve found it interesting informative and a big opportunity for growth - The biggest deciding factor in any experience you have is your mindset so I spent a long time leading up-to this dieting phase working on my self talk, doing consistent inner work and understanding/developing my deep why behind wanting to get lean. - If you do anything from a place of hate, unhappiness or... dissatisfaction, you will attract a reality full of these negative emotions where as if you do things from a place of happiness, curiosity and love, you will attract an a positive, pleasurable outcome - So before you begin your quest for a shredded summer bod, remember to seek love, nourishment and fulfilment from the inside first See more

23.01.2022 Self care isn’t all about bubble baths, laying on the couch and getting your nails done Sometimes it’s about picking yourself up after a hard week, holding a barbell in your hands, eating something to nourish your body or getting outside to kick the football with your friends in the sunshine - When you want to truly look after yourself, you have to make sure there’s good balance both Too much sitting on the couch will make you stiff and sore but too much training wil...l make you... well, stiff and sore - My priority right now is to create, as much as humanly possible, a lifestyle that has equal parts effort to recovery, social to independent and give to take - Don’t find the time, make the time See more

23.01.2022 New year, new levels of courage, ownership and embodiment Things don’t change unless you do so if you know you need to make a change, there is no greater time than the present. - Choose growth, always

23.01.2022 We so often make the mistake of thinking our mind knows what we need more than our bodies we listen to the voice that says push, go, MORE! when sometimes, your body is crying out for your tender love and care. - Injuries sickness and burn out don’t come out of thin air our bodies are constantly providing feedback but it’s up to you to decide to see the signs If you’re struggling to see the signs, start with tracking some data: - I track my Waking Heart... Rate to give me an idea of how ready my body is for intense exercise my Heart Rate Variability to give me an idea of how well my body is adapting my Cycle to give me awareness into what’s going on for my body internally/externally and my Sleep to give me not only a good target for my next night of sleep, but to provide valuable insight into the affects of my evening nutrition, stress management and overall health - The best thing about tracking data (other than the fact most happens without any actual conscious effort thanks to technology today) is that it’s PERSONAL. It’s not about you vs. the world but yesterday vs. today it encourages you to TRULY look after yourself, inside and out - If you want to perform at your best, you have to know what that looks like So set up your smart watch, download some apps and get learning See more

22.01.2022 What better way to start my birth week than with a new program, first session being legggggsssssss (thanks @kosta_mastro) - This week I’m gearing up for a 4 day birthday-festifus which means 7 days worth of calorie planning to ensure I’m on track with my goals. - By no means am I saying every person should spend their birthday logging everything that goes into their gob in fact I’m usually the first to recommend some extra freedom to clients around that special time... I’m just taking a different approach this year to prove to myself that it’s possible, something I’ve never attempted to do before - Excited for this week of learning, challenging my belief systems and getting outside my comfort zone #practisewhatyoupreach See more

21.01.2022 Not me! Check out the recipe below - 50g @slendier Edamame Bean Spaghetti 100g beef eye fillet 125g puttanesca sauce... 25g Bega 50% less fat cheese - 1 Boil the kettle full of water. Measure out 50g of raw spaghetti and set aside. - 2 Once kettle comes to a boil, add water to pot over medium heat with a pinch of salt. Add pre measured pasta to water once it comes back to a boil. - 3 Apply nonstick pan to medium-high heat. Spray lightly with olive oil. Season steak to your liking. Once pan is hot, add steak to pan and cook to your liking. - 4 Remove pasta from water and drain. Once steak is cooked to your liking, remove from pan and allow to sit in serving bowl/plate. - 5 Reduce pan’s heat to low-medium, add sauce and pasta. Stir until pasta is well-coated. - 6 Slice steak to your liking, add saucy-pasta to your serving bowl/plate and top with cheese. - ENJOY - Calories: 362.5 P: 38g C: 11g F: 18.5g See more

21.01.2022 Today’s 5 dont’s to do’s: - Don’t say I don’t have time, do make the time for things that matter to you. - Don’t isolate yourself when feeling down, do open up to people you know you can trust.... - Don’t just go with the flow with your food intake, do make a plan in accordance to your goals and stick to it to the best of your ability. - Don’t be reactive, do check in with yourself and respond from a place of love. - Don’t be hard on yourself, do your best and forgive the rest. - ...and get outside while you’re at it because... sunshine and dog walks... See more

21.01.2022 I took the last 10 days off from posting, providing me with the time to reflect, spend quality time with loved ones and prepare for an exciting return to work post-holidays. Let me tell you, it was worth every switched off moment - 2020 has been my biggest year of growth so far I’ve made some incredible friends, memories and triumphs. In order to get to those highlights, I’ve worked my way through a lot of challenges, lessons and self-limiting beliefs but I wouldn’t have... it any other way. - See, that’s the thing... it can’t all be smiles and rainbows In order to feel grateful, you must at times experience disappointment. In order to feel love, you must sometimes experience hate. In order to feel success, you must sometimes experience failure. Avoiding one thing will only have you missing out on truly embracing the other. - I’m taking a lot of lessons into 2021, the main one being to lean into discomfort when you know something needs to be done, be courageous and make it happen. When we eventually reach our last days, it’s important we can look back and say I did my best so make every moment count. - Thank you 2020, you will be missed but here’s to whatever is in store for us in 2021 xxx See more

20.01.2022 One of my highest values is quality, uninterrupted time with the people I care for it’s all about switching off, tuning in and connecting on a deeper level. - Grateful for the special friendships I have in my life, this gal in particular we spend our Sunday afternoon off of our phones, going with the flow and enjoying every moment of our time together. Perfect weather, perfect vibe, perfect company #blessed

19.01.2022 Listen, cardio isn’t essential for fat loss but being in a negative energy balance is. Cardio is really just a tool... that must be utilised wisely - While you exercise, your body is burning energy While that may be true, your body is also adaptive - it’s primary concern is keeping you alive and well when consistently using cardio to put yourself into a negative energy balance, the body adjusts to the energy demands and BAM welcome to the new normal - Cardio ...has it’s place, don’t get it twisted Increasing your aerobic capacity can increase muscular endurance (to encourage lifting more weight for more reps with less fatigue), improve your health markers (like reducing blood pressure, help regulate blood sugar, reduce chronic pain and improve sleep) as well as help you feel better in general (improving blood circulation, increasing endorphins, ect.) - In order to encourage long term fat loss results, focus less on creating a negative energy balance with purposeful cardio and more on what you in your stomach Chew slowly, eat until satisfied rather than full and be consistent. - Results take time work smarter, not harder. See more

19.01.2022 If you don’t look after your wellness, you don’t really deserve to train hard and when I say wellness, I’m talking about your health, your mental health, your sleep and your overall nutrition. - Your body deserves love and nourishment not abuse and unrealistic expectations forcing it to do things without the needed support is a recipe for burn out, injury and self loathing. - Treat your body like you would treat your best friend spoil it with things that ...make it flourish, speak words of adoration and stand up for it against harm... even if it’s you who’s doing it - After all, if you can’t love yourself how the hell are you gonna love someone else? See more

19.01.2022 Failing to plan is planning to fail so I’ve taken the time to pre plan my eating over the next 7 days to ensure I stay on track with my goals while accounting for 4 days worth of eating out - I start off by checking out the menu of each of the four places I’ll be attending and figuring out a rough idea of what I’ll be eating I chose two days where I’ll include alcohol and two days where I’ll go without. - From there, I fill in the gaps with lower calorie, high satiat...ing foods such as lean protein and high fibre fruits and vegetables to ensure I’m staying full and satisfied during the process. I’ve also given myself some lower calorie days (while still hitting my protein and fibre targets for the day) to give me some extra room to move on the days that might not go to plan - This isn’t perfect and I assure you, not everything will run smoothly but by having a rough plan ahead, I will be able to have my cake and eat it too - 1 down, 6 to go See more

18.01.2022 PORTOBELLO MUSHROOM PIZZAS - 165 calories per serve P: 16g C: 15g F: 6g -... Ingredients: 2 x Portobello Mushrooms 1 x 50g sachet Leggos garlic, onion and herb pizza sauce 20g Dons 50% less fat Salami 25g of Bega 50% fat cheese 1/4 cup baby spinach, sliced 1 teaspoon baby capers 2 anchovy fillets 2 pinches of mixed herbs - 1Preheat oven to 180 degrees 2Line pan with baking paper. Prepare 4 aluminium foil donut-rings and evenly space on the pan (this is to allow drainage of the mushroom, avoiding a soggy bottom) 3Place portobello mushroom on each of the 4 rings 4 Evenly distribute the remaining of the ingredients 5 Cook for roughly 20-30 minutes or until salami is crispy to touch and cheese is melted - ENJOY See more

17.01.2022 If you do the work consistently, it’s not a matter of if you will get where you want to be but when you will reach the destination If you’re always jumping from this thing to the next thing, don’t be surprised when you look around to discover you haven’t really moved forward - Rather than looking for the NEXT BEST THING to jump into, look at what you have. Stay in your lane, focus on the basics, put emphasis on improving one element by 1% per day, practise patienc...e and TRUST - Do. The. Work. And you will get the result. See more

16.01.2022 A common question I get from clients and people in general is, if I’m looking to loose weight, what kind of training should I do? and my answer is relatively simple: - Progressively overloaded weight training to prevent loosing lean body mass, maintaining a consistent amount of steps to prevent too much variance in overall NEAT (non exercise activity thermogenesis) and considering MAYBE utilising cardio in the later phases if you really want to increase th...e gap of your energy negative energy balance without dropping your food too low. - Your training should always be progressive while keeping the long term goal in mind so by trying to do too much too soon, be that from weight on the bar, your daily steps or purposeful cardio, you’re setting yourself up for injury, burn out or no where left to go - Start where you are, build a solid foundation, progress gradually and enjoy the ride See more

14.01.2022 When things don’t go to plan, instead of throwing in the towel... improvise Work with what you’ve got, edge forward and make something out of nothing. - Example: our gym’s leg extension is broken... so I did dumbbell quad squats instead I didn’t die (although my quads might beg to differ ), the world kept spinning and I’m likely closer to my goals than I would’ve been if I called it a day instead. - Imperfect action beats perfect inaction, every time

13.01.2022 You can’t control life, sometimes things work in harmony and sometimes you’re met with resistance The longer you spend trying to fight it, the more pain you will be faced with. - Know when to push and when to go with the flow

12.01.2022 Nothing better than feeling fully fuelled and ready to go after a week of holidays no post-Easter punishment here, just putting those extra calories to good use - Whatever choices you did or didn’t make over your break, just own it and move forward your future self will thank you for it. - Happy feels-like-a-Monday-but-actually-it’s-a-Tuesday got to love that post-long weekend delirium

12.01.2022 When your mind is spinning a hundred miles a minute it can be so tempting to do more, more, MORE to quieten that inner dialog... - Pile more onto your to-do list, commit to more catch ups in your calendar or work earlier in the morning and later in the night only it doesn’t quieten the inner dialog, it pushes it back to a later time - If your mind has something to say, it’s time to hear it out. Tune in, allow, dig deeper and choose to make resourceful decisions moving f...orward there are so many ways you can switch off and tune in, some of my favourites being: - Meditate Journal Mindful eating/drinking Time in silence Walking in nature - The purpose is not to force relaxation or a lack of noise between your ears but to give yourself time, space and presence Whatever comes up and whatever doesn’t is neither here or there but you owe it to yourself to have a little care - When life is getting you down, relinquish control and just... allow. See more

12.01.2022 I hate training in the morning but if it’s gotta be done, it’s gotta be done - Make time for the things that matter to you Happy Monday!

11.01.2022 The feeling when you finally see @madeleine_pavli’s masterpiece of a birthday cake - Thank you all for the birthday love, it has been the best birthday yet! This past year has taught me many lessons, most of which revolving around the reminder to fill my own cup before someone else’s Despite all of the stress this year has caused, there has been incredible growth and I can confidently say I’m well on my way to becoming the person I’ve always dreamed of. - I’m half wa...y through my festivities, still managing to stay within my calories while enjoying all my favourite foods with my favourite people It just goes to show how much you can achieve when you have a plan and great support network around you. - Here’s to many great years to come @johnseve_ See more

10.01.2022 Being in a calorie deficit doesn’t have to require a lot of time spent in the kitchen, what it does require however is planning ahead - Despite how much I’d like to be whipping up food creations like the old me would, food prepping for 2 hours a day just isn’t sustainable for me. If you’re a busy bee like me, make sure you have convenient grab-and-go options on hand. My personal faves are: - Protein powder, frozen low calorie fruits packed with flavour like strawberries..., blueberries and raspberries as well as some fibre-full, almost tasteless frozen veggies such as cauliflower, zucchini and spinach (yes, you read that correctly) to whip into a smoothie when you’re running out the door - Lean deli-meats (aim for less than 3.5g of fat per 100g) like smoked turkey (shout out to @barossafinefoods for my personal fave), low calorie wraps (another shout out to @wattlevalleyfoodstore for their lite wraps) and plenty of low calorie leafy greens, tomato, onion, low fat cheese or a bit of avocado - wraps are easily put together within 5 minutes in the lunch room if you have all of your ingredients on hand - Soft or hard boiled eggs, pre cut low calorie veggies like carrot, cucumber, celery, capsicum, YOU NAME IT! - @mymusclechef or similar meal prep company meals - I always have a couple on standby incase shit hits the fan - The truth is, we’re all lacking time in some way, shape or form. We all have a lot on our plate. It’s not the people that have the most time that get the results but the people that make the time for what’s important to them - You always have two choices: either spend the time or the money Choose wisely. See more

09.01.2022 Blessed with the best

08.01.2022 Just over 2 months ago, this incredible group of humans and I embarked on a journey The destination was unknown but the call was clear. - When we first started, I knew I needed change. I knew I needed to step up and I knew it was going to be hard work Lucky for me, I wasn’t alone. I had another 8 incredible humans holding space for me and demanding that I evolve, one of which is the wizard himself @thetomclarkimpact - Tom created an environment in which we all could... be ourselves, vulnerably and unapologetically He demanded us to speak our truth and to level up like we had never done before... and I can confidently say we’ve done that and more so. - There are no words in the English language to explain just how grateful I am for this whole experience, the growth I’ve encountered or the expansion 2021 now has in store for me thanks to this group. - I have one clear path moving forward from the 60DR - speak my truth, provide all of the resources I have to the people who need it and unlock this same power within them - Happy, grateful, empowered, fulfilled. See more

06.01.2022 PUBLIC SERVICE ANNOUNCEMENT: the way your inner voice speaks to you while training makes a HUGE fricken difference to your performance... and therefore your results long term - So next time you catch yourself saying shit, this is hard, try: I love this challenge instead think about the growth the strength and the feeling of accomplishment once it’s finished - Don’t use training as punishment, use it to reward your future self with a stronger, happier and healthier body

06.01.2022 These boys are a huge component of my why They’re part of the reason I get out of bed in the morning and why I look forward to coming back home. They’re part of the reason I nourish my body, prioritise my health and keep myself moving forward. - The people you surround yourself with directly impacts the life you lead so choose wisely Pick people who want the best from you, for you and to you

05.01.2022 Finally I understand the meaning of the quote you only regret the decisions that you didn’t make because ya girl wishes she was out in the water, soaking up some rays - Get some sun on that skin

05.01.2022 Sometimes you have to regress to progress It doesn’t make you a failure or make your progress so far obsolete, it just means there is more room for growth in that particular area. - Whether regression is in the form of your training, your nutrition or your mindset, having a longer runway before lift off can only be a good thing Trust the process and enjoy the ride.

04.01.2022 I’ve been a little MIA since my birthday festivus four days straight of celebration, food and socialising made this extroverted-introvert burn riiiiiight out but I wouldn’t change it for the world. - If you need to take a step out of your usual flow from time to time, you do you boo I’m with you too It doesn’t make you less than, weak or a bad person - Leading into this week, I looked at what needed to be done and what would be nice to get done I prioritised my ...harder, more important tasks first as well as what would give me more bang-for-buck (like naps, downtime and quality time). For the things that weren’t urgent to address in the here and now, I rescheduled them for another time (after all, there are only 24 hours in a day and I’m not going back to my past life of sleeping only 5 hours a night ). - So here’s my little reminder for each of you to be kind to yourself, be realistic and when things don’t quite go to plan... BREATHE and world with what you’ve got xx See more

04.01.2022 There have been many stages of my life where I did things because I wanted to prove something to my peers - getting an apprenticeship as a baker and chef to prove I wasn’t a dropout studying fulltime while working 6 days a week to prove I wasn’t a failure lifting double my body weight to prove I wasn’t weak and working 60+ hour weeks to prove I was successful... These same issues came back for me to face time and time again in various forms because although I thoug...ht I conquered these demons, I hadn’t - Your worth is not determined by the job you have, the achievements you make or the money in your bank account, it’s determined about how you FEEL about yourself Whether you’re working towards a body composition goal or looking to advance in your career, you will never feel truly satisfied until you fix the broken relationship with yourself. - Start reframing how you talk to and about yourself, check in with what’s going on internally, treat yourself the way you would a friend or family member and celebrate your wins, no matter how big or small - Just like improving a battered relationship with a loved one, this is not something that you can work on for a couple of weeks and BAM, you’re cured... this shit takes time and consistent effort there are a lot of dark moments, situations that will draw you back into old habits and endless lessons to be learnt... but there is also a light at the end of the tunnel - Start today, do the work and have the courage to leave that old identity behind it doesn’t serve you #byefelicia See more

03.01.2022 On so many occasions, I convinced myself that eventually I would have time to do the things I want, I need, I desire... that if I worked hard enough that... POOOOF it would magically appear That if I woke up earlier, stayed at work longer and slept less at night, I would eventually have more time... - I didn’t. - I didn’t get more time. I got more burnt out, fatigued and dry. I sacrificed my relationships, my health and my sanity. ... - If you want more time you have to make it, cultivate it, DEMAND IT! You have PRIORITISE the things you want, you need and you desire. You have to schedule time to have fun, to let go of the reigns and have a laugh. - Book that holiday that experience or that night out with your friends schedule in time to read a book go for a hike or swim in the ocean - LIVE. YOUR. LIFE. - And do it well See more

02.01.2022 Happy Friday @johnseve_

02.01.2022 When we’re forced to slow down, a lot of things we put off rise to the surface... kinda like fat from the meat when you’re making stock from scratch it doesn’t matter how much you mix the liquid around, until you grab your ladle and skim the top, you will keep running into the same problem. - So ask yourself, with everything that’s come up during Adelaide’s lockdown 2.0, what issues have come up for you? Stop avoiding the uncomfortable stuff and leeeeeean the f*ck in - The cave you fear to enter holds the treasure that you seek

02.01.2022 How I feel about taking our doggos on their first holiday @johnseve_

02.01.2022 Today I got back into training after a glorious planned week off this isn’t from said day, but I lifted things and it was awesome. - That is all, happy Wednesday

01.01.2022 Confession: I’ve given up on my goals more than once I’ve convinced myself that it’s too hard or that my goals aren’t as important as X, Y and Z. I’ve found plenty of excuses/reasons in my time to validate those thoughts, all because I was lacking one thing... purpose - We’ve heard it all before - motivation isn’t permanent. It packs it’s bags and books the earliest flight to nowhere at the first sign of discomfort. - Purpose on the other hand acts as an anchor des...pite the wild winds or crazy current, it keeps you connected to your vessel (your values, your dreams, your who, your what, your why) and the sand at the bottom of the sea (your end goal) There are times where the variables move it from it’s original place but due to it’s stubborn and disciplined nature, it never strays far. - Pushing our boundaries is never comfortable, it goes against our natural instincts to find homeostasis (stability, consistency, equilibrium) This is a huge factor as to why when edging closer to the end goal, the fight in you to continue begins to dwindle. Getting your body composition to a place it’s never been before or your deadlift PB to double body weight is a LUXURY, your body wants homeostasis The only issue with homeostasis is that nothing worthwhile grows there - Take it from me, don’t rely on something that might not be there tomorrow and put your energy into something that will never leave your side Find the purpose behind your goal, create structure and develop routines to support the journey towards it. Be intentional, be fierce and stay the course. See more