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Empower Womens Fitness

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25.01.2022 DAY ON A PLATE Ok, haven’t managed to do one of these for a while and after yesterday’s poor effort when I skipped a number of meals due to lack of time and just not being organized I decided I needed this for some accountability. Hoping these ideas help you too. Breakfast: egg whites pancake, strawberries, banana, sugar free maple syrup... Snack: Coffee protein shake and Fibre One Brownie bar Lunch: My Muscle Chef meal (a godsend on a busy day and packed with protein) Snack: corn thins with PB and tea Dinner: (forgot to take photo before I inhaled it) - Zucchini noodles with pasta sauce I still have plenty of calories left over and am yet to hit my protein target so I’ll have a shake before bed!

25.01.2022 NO EQUIPMENT HOME WORKOUT. This one is going to get you sweaty .... 45 secs each exercise with 15 secs rest in between. . Rest for 90 secs at the end and repeat for 3-4 rounds . Squat jumps Travelling push ups Jump Lunges Lateral jumps Push up + shoulder tap Broad jump

24.01.2022 You know I’m all about convenience. $3.49. Serving size says 4 but you can have the whole lot for 44 calories!

23.01.2022 Carbs don’t make you fat. . And you definitely do not need to cut out carbs or any other food group to reach your weight loss goals. .... The most successful diet is the one that you can stick to long term. ADHERENCE is EVERYTHING.

22.01.2022 It’s not about ‘having time’ it’s about MAKING time. to these ladies who are making their health and fitness a priority, even when the temperature drops and it’s so much harder to get out of a warm bed. Turning up is the hardest part!!

20.01.2022 8 WEEK NUTRITION PROGRAM Starts Monday 15th February REGISTRATIONS CLOSE tomorrow... ******************************** PERFECT FOR YOU IF YOU: * Do NOT want a restrictive diet where you have to eliminate food groups * Want to Lose body fat (and keep it off) while still eating the foods you enjoy * Struggling with fad diets, restriction and yo-yo dieting * Want to improve your overall health and have increased energy. * Need guidance and accountability with nutrition. * Are failing to see results despite your consistent hard work. * Are confused about what to eat and how much to support your goals. * Want to gain a healthier relationship with food. To find out more or to register click on the link: https://www.empowerwomensfitness.com.au/8-week-nutrition-pr

18.01.2022 Words I try to live by. Coffee does help In all seriousness, I don’t care if you are my first client for the day or my last... what’s important is that it is YOUR first session of the day and so I treat it as such.... Energy is contagious!

18.01.2022 If you are on holidays and worried because you can’t get you’re usual workouts in, remember that your NUTRITION and N.E.A.T. (Non- incidental exercise) will do more for your fat loss goals than your formal 1 hour exercise. . It’s a great time to do lots of walking, play games with the kids, swim, ride bikes, walk to dinner - and eat fresh, nutritious food 80% of the time while still enjoying the foods you enjoy. . It’s also a great opportunity to give those sore muscles a r...est. . While formal exercise and strength training is great, sometimes we forget there is much more to the equation.

18.01.2022 Ohhhh there was lots of sweat and hard work going on this morning! . Not long to go until end of term and these ladies are giving 100%. . Super proud of the effort this morning

17.01.2022 Boxing gloves cleaned and ready to go! Term 4 kicks off tomorrow! 10 and a half weeks of hard work before Christmas!! Most classes are full but we still have one spot left in our Thursday bootcamp class and just a few left for boxing on Mondays. So if you’re sitting on the fence and want to finish off the year strong you have to be quick!

16.01.2022 If you are decreasing your calories I can almost guarantee that your hunger is going to increase. . I talk a lot about higher volume foods for good reason. Filling up on lower calorie/nutrient dense foods will help to alleviate some of that hunger and keep you feeling fuller for longer. . Think big salads and lots of fresh vegetables!

15.01.2022 And that rounds up Week 1! And what a big week it was! Who is in need of some rest and recovery?

15.01.2022 Despite the setbacks of this year my clients are kicking goals - fitter, stronger, healthier, happier! . When you enjoy your training environment for the most part exercise stops feeling like a chore. We have a great community and we cheer each other on. I love it. . Tri-sets on our circuit stations today - it was a good one!

14.01.2022 When most people diet they will lose both Fat Mass and Lean Body Mass . . Many studies show that on average 60-70% of weight loss will be fat mass and the remaining 30-40% will be lean body mass. .... Of course this is relative to the individual. The more fat someone has, the greater the percentage of fat mass they tend to lose. On the other hand, people who are relatively lean are more likely to lose more lean body mass as a percentage of their overall weight loss. . We can minimize this muscle loss by: . Increasing protein intake Resistance training Ideally strength training 2-3 times a week as a minimum. I typically recommend targeting between 1.6-2.2g of protein per kilogram of Bodyweight - again this will vary depending on the individual

12.01.2022 International Women’s Day. How lucky am I to be surrounded by strong, encouraging and supportive women each and every day! .... No matter what battles they are fighting they turn up each and every morning to work on themselves. . Feeling blessed to be sharing my passion with such a fantastic community of women.

12.01.2022 Can you believe it’s Thursday already?! Winning the morning with a full body STRENGTH circuit. 6am and getting it done for the day

12.01.2022 If you are sitting down to write out your 2021 goals know that FAT LOSS does not nexessarily need to be one of them. Sure, for the majority of my clients fat loss is probably THE main goal but there are so many other areas of health and fitness you can work on. Not to mention we cannot be in a fat loss phase forever. Some of these may even help you reach those fat loss goals:... Practice daily self care - taking time out to read a book, have a bath, meditate Get stronger and fitter Improve your flexibility Improve your sleep Improve your relationship with food Learn how to track your meals Learn about what flexible dieting is and how you can eat the foods you enjoy while still getting results Learn how to build up your maintenance calories through reverse dieting Increase your strength training to focus on building muscle Learn how to train for your goals Are any of these on your goals list?

11.01.2022 MIND MUSCLE CONNECTION . Something my clients will hear me say often. Rather than just going through the motion or rushing through an exercise - try to slow it down and focus on the particular muscle that you are trying to work. . Try to avoid using momentum so that the reps you are performing are slow and controlled. Really squeeze and work the muscle you are trying to target.... I guarantee this will be a game changer to your results.

10.01.2022 DB FULL BODY WORKOUT This is a great one you can do from home! Squat with pulse x 15... Single arm thrusters x 12 (each side) Push up with row x 10 Side lunges x 12 (each side) X 3-4 rounds - Hang clean press x 12 Lateral raises x 10-12 Squat with bicep curl x 12 Overhead tricep extension x 12 X 3-4 rounds

10.01.2022 Read that again. Don’t underestimate the power of your mindset. It doesn’t matter if you workout every day. If you do not have the right mindset you are not not setting yourself up for success. A weight loss journey is long and requires patience - lots of it. And it is never linear. Some weeks you will lose weight, some weeks you will gain weight. You will slip up. There will be setbacks. And that’s ok because that is life!... What matters is being ok with the process. Not giving up when you don’t see results for a week or two. Not throwing in the towel when it feels too hard. Re-frame your thoughts from a negative into a positive. Give yourself credit for the steps you are making in the right direction. Remind yourself WHY you are on this journey. Be ok with slipping up. Just keep moving forward. You’ve got this!

09.01.2022 Some new followers here so I thought I would share some things about me: I am a Capricorn I will be 48 years young in a few days... I have been married to my amazing husband for 20 years and have 2 kids - 15 and almost 18. My family is my absolute My favourite thing to do is go to the beach. I love summer (when it’s nice and hot) My favourite junk food is lolllies. You don’t want to leave an open packet around me. I studied a Business Degree but deferred the last year and regrettably never completed it I didn’t have a clue what I wanted to do and had a few different roles in admin, recruitment and marketing. My last job before becoming a PT was in marketing for a pharmaceutical company working on an erectile dysfunction drug. I loved it. I was always sporty growing up but that went out the window once I left school and my social life took over I had bad habits, was overweight and unfit and that’s when my fitness journey really began. I finally found my passion. I decided to become a PT because I wanted to help other women make positive changes to their health through training and nutrition. I used to want to be skinny. Now I just want to be healthy and strong. This year will be 13 years since I became a PT and started my own business. Over the years I’ve learnt that I am much more capable than I ever thought I would be. I am so much more than a personal trainer and coach. I get to know every aspect of my clients lives so that I can tailor their programs to their own specific lifestyle, likes/dislikes, time constraints, goals etc. I’m forever grateful that I get to do what I do each and every day. Life’s too short to not enjoy what you do!

07.01.2022 PROTEIN INTAKE Whether your goal is to lose fat, build muscle or maintain the muscle you have, PROTEIN should be your best friend. Actually it should be your number one priority. As long as you hit your daily protein goal you can pretty much eat as you please until you hit your calorie target. Yes, anything! I recommend eating between 1.8kg - 2.2g protein per kg of your bodyweight each day. However, despite its importance, the struggle to eat enough protein, especially f...or women is real. The good news is it only takes some simple tweaks and food swaps. For example.... the photos show 2 breakfasts Chobani protein yoghurt + scoop protein powder + Fibre one bar 36g protein/284 calories Carmans Protein bar + Apple 11g protein /258 calories For similar calories, option 1 offers 26 more grams of protein - not only keeping you fuller for longer but you’ve already got almost 40g of protein consumed for the day! (As another example - not pictured but I know this is a common breakfast): Peanut butter on toast 11g protein/303 calories Protein is responsible for so much more than building muscle - but it is the number one way to boost your metabolism and reach your fitness goals.

07.01.2022 The weather is about to warm up here in Sydney which means green smoothies are making a comeback! . I like to prep the ingredients in advance, portion them and store them in the freezer. All I need to do is pull out the bag, throw the ingredients in the thermomix, add coconut water and wait 2 mins! . Ingredients:... . Celery Mint 1/2 green apple 1/2 cucumber 20g baby spinach 200ml coconut water Scoop vanilla protein powder (optional) See more

06.01.2022 DO YOU TRACK YOUR FOOD? DO YOU NEED TO? ... If a client has a fat loss goal I will usually always have them track their food on an app like My Fitness Pal so that I can work out: (A) average calories they are currently eating and (B) their maintenance calories Once this is established I can calculate the calorie deficit they need to be in so that they can lose fat. Do you have to track your food? Not necessarily. But it’s kind of like driving your car blindfolded. If I think about all my clients who have had fat loss success, 95% of them have used tracking as a TOOL. Tracking teaches you the value of food. It helps you plan your meals. And it means you can include all the foods that you like without the GUILT. Once you know how to track your calories you’ll know how to reach your goal.

06.01.2022 SHOW UP... . Not every workout is going to feel good. And you’re not going to love every workout. .... But the important thing is to show up and do what you can. You don’t have to be perfect but you do need to remain consistent. . Today I struggled, I hated my session, the weights were heavy and it felt harder than it usually does. I was very tempted to pull the pin early but I persevered to the end. . It’s so weird how some days you can crush your workouts and other days it seems near impossible. . Sometimes clients get so disappointed when they have these days - some actually apologize! Don’t be disheartened! It’s what you do consistently that matters. Showing up and doing what you can counts more than aiming for perfection.

06.01.2022 When fat loss is your goal and you are reducing the number of calories you are eating many people think this means you have to eat LESS food. So they eat less food (ie. decrease their food volume). This usually means increased hunger. If you are in a calorie deficit you’re going to get hungry, there’s no doubt about that. But one of the tools you can use to minimize this hunger is to eat foods that are lower in calories. (ie. This means you can eat these foods in larger amounts)= higher volume Vegetables are a great option for this.

06.01.2022 Not a chance, this is all mine! . We have almost eaten all of our leftover ham and this omelette has been on rotation every day! . 250ml liquid egg whites... Ham Mushroom Spinach Onion Sprinkle of Parmesan So filling and so yum!

05.01.2022 I’m so excited! I’ve just been going through the pre-program questionnaires and I cannot wait to show these ladies how they can better tailor their eating to reach their goals and all without having to sacrifice the foods they love. Spots are still available until Sunday!

05.01.2022 We made it through another winter!!!! Hello to the warmer days!!!

04.01.2022 What’s the best thing to eat for breakfast? . It depends. . Are you hungry?... How much time do you have? What do you have on for the day? When are you exercising? What do you enjoy? I love eating a big breakfast on the weekends, usually because it’s later in the day and I have more time. But during the week most days I’m short for time and not so hungry early in the morning before I start seeing clients. My breakfast choice changes from day to day but it will always be high in protein. Some of my favourites are: . Protein yoghurt mixed with protein powder and berries and/or granola . Scrambled egg whites with spinach on Thins toast . Protein shake . Oats mixed with protein powder and berries . Protein pancakes . Do you eat breakfast? What do you enjoy?

04.01.2022 Float like a butterfly sting like a Hitting our way into the week with 6am Monday Boxing - it was a tough one!

04.01.2022 IF YOU ARE DETERMINED TO MAKE CHANGES TO YOUR HEALTH AND LIFESTYLE START BY KEEPING IT SIMPLE. . There’s no need to restrict food groups or cut calories so low that by day 3 you’ve realized it’s not sustainable. .... Big change starts with SMALL DAILY HABITS. Focus on some or all of the following: Reduce the amount of food you eat out of a packet and focus on fresh fruit and vegetables Drink more water Reduce the number of takeaway meals and cook more with fresh ingredients Take your food with you to work. Not only will you save money but it gives you the opportunity to make healthier choices. Find a physical activity you enjoy and aim for at least 20-30mins a day. . Start small and put these habits on repeat. Starting small is better than not starting at all! . If you can nail these basic habits consistently it will build the momentum and confidence you need to keep moving forward!

04.01.2022 What a week! Sooooooo good to be back face to face! I’ve actually jumped out of bed every single morning!

04.01.2022 QUICK AND EASY DINNER 265 calories 27g protein When it comes to FAT loss, calories are king. I’m not sure about you but I want to eat as MUCH food as I can within my calorie target. If fat loss is your goal yes you need to eat less calories but you definitely do not need to eat less food!... This is where low calorie/high volume options come in. This was dinner on the run: 100g BBQ chicken (leftovers) Pack Steamfresh green vegetables 2 serves of Konjac Noodles 1.5tbsp oyster sauce The noodles are 10 calories per serve and with 2 serves per pack I had the whole packet for 20 calories. 3 hours later (yes I ate at 5pm today) and I’m still full NB: Noodles can be found in the health aisle at the supermarket

03.01.2022 We’ve just finished up our 8 week nutrition program and I’m so excited with the results. And I don’t mean the fact that every single one of them lost weight. More importantly to me (and to them) is that they are so much more educated on the value of food. They’ve learnt that they don’t have to cut out food groups (including carbs!), they don’t need to eat tiny amounts of food and they don’t need to exercise for hours on end to reach their goals. FOOD FREEDOM. SUSTAINABI...LITY. Yes, anyone can do an 8 week challenge, double their training, restrict foods, give up sugar, cut carbs, follow a strict meal plan and lose weight. In general we don’t have a problem with losing weight. We have a problem with keeping the weight off. Because the methods we use to lose it are not sustainable in the long term. Who wants to give up sugar or carbs for life? No thanks! A lot of the women have decided to continue on with weekly check ins and accountability and some are starting to reverse diet and increase their calories. Watch this space! This is what I love to do!! Next program will start back Monday 1st Feb.

02.01.2022 I’ve had so many questions lately about INTERMITTENT FASTING (IF). WHAT IS IT? IF is where you have a period of fasting and then consume all of your calories within a smaller window of the day.... The most popular is 16 hours of fasting, 8 hours of eating. WHO WOULD IT BE SUITABLE FOR? If you don’t find yourself hungry in the morning and don’t enjoy or feel the need to eat breakfast If you enjoy eating 3 larger meals. If you find you eat most of your calories later in the day. WHO WOULD IT NOT BE SUITED TO: If you are hungry in the mornings and enjoy eating breakfast If you can’t resist indulging in the fasting period THE VERDICT There is no best way of eating - with any diet, ADHERENCE IS KEY. The question is not does this diet work - but rather is this way of eating suitable for YOU. You don’t burn more fat doing Intermittent Fasting. But it can increase the chances of consuming less calories overall in the day. At the end of the day, IF does not make you lose more fat than any other forms of eating - BUT if it suits YOU and YOUR lifestyle then by all means go for it!

02.01.2022 There are 17 weeks left until the end of the year. That’s more than enough time to turn things around. If you feel like this year has been all over the place, you have let things slide, you haven’t found your groove and you don’t feel GOOD within yourself then now is the time to make a commitment, make some changes and TURN THINGS AROUND. Ask yourself how do you want to feel leading into summer and the new year..?

02.01.2022 LEARN TO REST NOT TO QUIT. . And learn when to get back up again. . What a week that was! One of my busiest weeks of work, I wasn’t feeling 100%, I was suffering from more muscle soreness than usual and my energy was M.I.A. along with my mojo.... . Signals that my body was trying to tell me something. So I put my training on the back burner and gave myself a break. But this afternoon I was starting to get the feeling that I was sliding into a rut and telling myself I was tired when in reality I was probably being a lazy. . Finally got up and pushed myself to get moving again and it definitely lifted my mood. . Be kind to yourself, but also recognise the difference between needing a rest and making an excuse.

02.01.2022 8 WEEK NUTRITION PROGRAM Knowing what to eat, how to lose fat, how to gain muscle or just eat healthier for life can be confusing. If you are looking for:... - Accountability -Guidance - Education on nutrition and want to learn how to eat for your goals WITHOUT having to restrict the foods you love this is for you! Exercise and nutrition go hand in hand and despite training several times a week if your nutrition does not support your goals you will struggle to reach them. Registrations are now OPEN and we kick off next Monday https://www.empowerwomensfitness.com.au/8-week-nutrition-pr