Erin White Fitness | Coach

Erin White Fitness

Phone: +61 413 040 136

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25.01.2022 What a response I am so happy to hear from SO many of you wanting to jump on board and get the ball rolling during isolation again. FOR THOSE ON THE WAIT LIST:... 1. This week I will be assessing my exact availability; how many online spots I have and what days/times for those wanting 1-on-1 PT. 2. Those of you who have messaged me, please keep an eye on your inbox/emails over the week and weekend. 3. If you dont hear from me please message me again - my inbox in flooded and I may have missed you

25.01.2022 How good are those post run ENDORPHINS! Have your heard of the runners high...? After a 20 to 30 minute run, some people experience whats known as a runners high: a feeling of euphoria coupled with reduced anxiety and a lessened ability to feel pain.... Feel good endorphins are released and can result in a mood and energy boost for two to three hours, and a mild buzz for up to 24 hours. I just couldnt sit still today so decided to take my new Aldi shoes for a spin NOW I FEEL AMAZING, and my Sunday blues are totally vanished

25.01.2022 Been working hard AF the last few months....BUT... I Must admit, my head has not been in the game for about 5 weeks. I hated training. My sleep was non existent and my stress was out of control resulting in poor diet choices/cravings & fatigue (physically and mentally). ... I was inflammed and constantly feelt bloated/full in my lower abdominal area which made me so upset and hard to look in the mirror. I hated training but still did the bare minimum to maintain. The thought of lifting a DB or BB made me angry. All of this is due to high cortisol levels. I made a decision to change my training & diet because clearly what I was doing was not working and to be real....I was sick of sooking and feeling sorry for myself. The last 10 days I increased protein, elimated most low calorie snacks/artificial sweetners (i love snacks) and put my watch back on to track my daily steps. After 3 days I found myself getting more sleep and my stress drastically reduced! After 10 days I actually look forward to training and my cravings are way way down. I feel light and my head feels clear & positive again I also decided to re-evaluate my goals. My fresh goal is to progressively get stronger on all compound movements each session (where possible). Main compound movements: - Box Squat - RDL - Rack Pull - BB Shoulder Press I've been experimenting with only 1x leg session a fortnight for about 3 months now and I've seen changes not experienced by myself before. Better recovery resulting in better training sessions and a fullness in my hamstrings I've not had before...finally! Seeing massive changes lately & must admit I am totally feelin' myself today. Guess this is my little way of saying, sometimes you just need to stop, re-adjust and re-evaluate. My body was (and still is) run down, but listening to your body and actually acting upon what it's telling you is the most important thing you can do. Don't be afriad to experiment and change things up...it just might be the best thing you do!

23.01.2022 RECIPE COMING TOMORROW AT 6PM I get so many questions about what I eat...well here is a snippet of my dinner. I have this every night and NEVER get sick of it.

22.01.2022 IF NOT NOW...WHEN? Here are just some of the transformations this challenge has made over 6 Rounds

22.01.2022 PROTEIN WAFFLES - Approx 200cals (depending on your protein powder) - 3g Carbs - 30g Protein - 5g Fat... Enjoy *If you dont have a waffle iron, these will make great pancakes too

22.01.2022 Lockdown got nothing on me and my amazing online clients & 8 week challengers. 5 day home workouts being loaded to all their apps right now

20.01.2022 SUCCESS FROM ASH! Hard work = BIG results. When you apply ALL of your energy into transforming your lifestyle and yourself, you are bound to be rewarded. ... Ashlee has been rewarded with these outstanding results in just 4 weeks. Well done Ash, a huge credit to the hard work you have put in

19.01.2022 R U OK? Ill keep it super simple. Ask those people who you look up to, that ask you questions & are the listeners: - Teachers... - Managers - Mum - Dad - Grandparents - Business owners - Sports coach - my list can go on and on and on

19.01.2022 Now I can watch over all my clients Thanks @skyfitnesstraralgon

19.01.2022 And... just like that I am fully booked for Online Coaching again...but I still want to hear from you! Message me if youd like to be placed on the waiting list. Once a spot becomes available you will be emailed just like the 6 starting this weekend

19.01.2022 What would you choose? Tag a friend to play along

19.01.2022 FACT: Excercising with a puppy burns way more calories Thanks @kateeddy13 @skyfitnesstraralgon for the virtual bodyattack class!

18.01.2022 Just a handful of the yummy recipes my 8 Week challengers have been cooking up out of my Calorie Friendly Recipe Book

18.01.2022 WAITING LIST | OPEN I have had so many messages from you guys the last few days, I am loving hearing from you Although I am fully booked right now, my waiting list is still open and is growing each day!... If you are interested in Online Coaching or 1-on-1 PT please inbox me to secure your place. Once a spot opens up you will be notified

18.01.2022 8 WEEK CHALLENGE | DANI "Ive learnt more this challenge as Im thinking more about the food Im eating and can now plan my own meals". Really looking forward to watching Dani maintain her new healthy lifestyle with everything she has learnt on the challenge

17.01.2022 Woohoo! I'm so excited for this challenge. So many motivated & driven people have joined the team and I am pumped to watch every single one of them learn and progress towards their goal.... All my participants receive my NEW Guidebook to Tracking Calories & Meal Planning! This is only available to 8WC participants LIMITED SPACES REMAIN To secure your spot or for more information, inbox me and let's chat

17.01.2022 COFFEE | How many you consume will effect your energy balance (Calories in vs. Calories out). So many of us track the calories we eat but forget about the ones we drink.... Will this make you change your coffee order?

17.01.2022 EXCITING NEWS! Following the Premiers recent announcement I have decided to open up my availability both Online and 1-on-1 at my home gym. Im sure many of you have just got back into a great routine or have been planning to. With stage 3 lock down effective Thursday and Gyms shut again, I know a lot of you (including myself) will be forward thinking how you can stay active and remain in a healthy, positive mindset.... I am opening up these rare spots to help as many people as I can. Now is a great time to learn from last lock down and take control of your nutrition and fitness routine. This means those who are on my waiting list will receive an email over the coming days. If you would like to be informed when a spot is available, I would love to hear from you - please inbox me your email address, if you are after online or 1-on-1 and what your goal is.

16.01.2022 We all have bad days....Today I had one A really bad one. Worst Ive had in years. This lock down had finally got to me. I felt like I was going backwards and with the recent "roadmap" announcement I couldnt see anything to look forward to. ... Normally I can pull my shit together but today my usual strategies didnt work. I tried: - Strength training, - Going for a walk, - Hot bath, - Meditation using an app, - Cups of chamomile tea, - Having a nap, - Netflix binging, - Even junk food!......nothing worked until I saw my Facebook memory. Photo on the left was 2 weeks before my 1st comp 2 YEARS AGO! Photo on the right is 2 minutes ago. This memory has made me realise that even though my routine is completely up shit creek and I cant train how I want too, the fact that I have still soldiered on and have maintained my conditioning for 2 years gives me more fire in my belly to keep going. This was enough to make me remember that one bad day wont break me! We all have bad days (even those perfect, smiley Instagram people). So accept when youre having a day day, but dont let it own you. Find something powerful to help get out of your funk or try my usual strategies and make tomorrow count

16.01.2022 MEET JESSIE Her Goal: To create muscular definition and fit comfortably into clothing she has in a smaller size. Currently down: 2.5kgs and a huge 15cm... Currently up: Almost doubling her weights in every exercise. In just 4 short weeks she has adapted to her new training and nutrition like a boss. I cannot wait to see what this girl can do in the last 4 weeks of her program

16.01.2022 Socially distanced jiggles Have you got back into the gym or are you continuing to exercise from home? Drop a selfie or boomerang below

15.01.2022 MERRY CHRISTMAS

14.01.2022 MEET TASH 11kgs GONE Tash deliberately bought a smaller size outfit prior to lockdown so she could set herself a goal. Today she put that outfit on and doesnt she look amazing!... 1st Photo - March 88kg 2nd Photo - May 81kg 3rd Photp - Today 77.3kgs Tash and I worked together for a 12 week period through Online Coaching. During this she was taught her how to count calories, how to plan meals and how to exercise at home for her weight loss goal. This girl has put in the hard yards. It wasnt all smooth sailing but she picked herself up at the right moments and got shit done! That is the true attitude of a champion and someone worthy of her results. Congratulations Tash, cant see what we can achieve next

12.01.2022 HAPPY MONDAY Train hard. Eat well. Feel good.

12.01.2022 DID YOU KNOW... I have a Recipe E-Book available? 70+ pages of delicious recipes. Each recipe includes a full Calorie & Macro breakdown - great for those following an IIFYM lifestyle.... Book also includes: - Vegan & Vegetarian Options - Food swaps ideas - General education on Calories & Macros Available to purchase for only $39.99 - please inbox to arrange your copy

12.01.2022 Last weekend the 8 Week Challengers completed their first check in and boy are they on fire From last weekend (2 week mark) they had already lost a combined total of 34.5kgs! These are just some of the foods they have been eating to acheive this. ... I cannot wait to see what we can acheieve in 8 weeks! See more

12.01.2022 This popped up in my memories.... 5 YEAR AGO I TRANSFORMED MYSELF Photo 1 = 2014 Photo 2 = 2015... Ive been there. Ive done the hard yards. I know what its like. I understand the struggle. My secret? I didnt start on Monday...I just started when I had had enough of feeling the way I did. I chose to INVEST my time and energy into myself and I am so glad I did My advice: just start

11.01.2022 LOOK WHATS COMING 1. Mini lockdown challenge (Details to be announced later this week).... 2. Emails will be going out this week for those on my waiting list for Online Coaching. If youd like to be notified about either of these, please message me or send me an email: [email protected]

11.01.2022 I that local resteraunts are open again and we can go out and enjoy company and a great meal. BUT how can you ensure you arnt sabotaging your results while enjoy yourself at the same time? Here is how I work around it ... A low calorie meal in the morning means a heavier & bigger meal can be consumed for dinner without feeling guilty and falling into traps of excessive exercise and calorie restriction. Be smart. Plan ahead. If you know youre having a big family roast every Sunday then preserve your calories in the morning so you can actually ENJOY YOURSELF! I know my brunch is going to fill me up to last until dinner. Mushrooms are low calories and a great filler, same for egg whites! *approx 320 cals and yes, I love mushrooms! 500g Mushrooms 150g Egg whites 25g Avo 25g Salsa 20g Feta 10g American Mustard

11.01.2022 DO YOU MEAL PREP? This week (like most weeks) its a one pot meal I can easily portion and freeze. I usually just change the protein & because kangaroo wasnt available...the next leanest was Turkey BENEFITS OF MEAL PREPPING?... consistency convenience time saving budget friendly there so much more but I think no optional temptations (unless you deliberately keep them in the pantry, thats on you). These are the main points and the reason I am a BIG fan of prepping for a week or 2 ahead. My pictured meal 2kg Turkey Mince 1.6kg Canned Tomatos 250g Corn Kernals 200g Carrot Spices galore!!!! - cumin is my go to

11.01.2022 EGGPLANT LASAGNE I am back to full time work this week so it was vital I had my meals organsied to stay on track! Recipe is on my latest post!

10.01.2022 GUESS WHAT!? This challenge sold out within 3 days....BUT....I've decided to open up a couple of extra spots for my 8 Week Challenge! Starts Saturday 16th January.... For more information drop your questions below or inbox me & let's have a chat

10.01.2022 Congratulations to everyone who completed the challenge!

09.01.2022 GUESS WHOS BACK I may be fully booked but you can now join me for a HIIT workout on Thursday & Saturday mornings at SKY FITNESS!

09.01.2022 What causes us to overeat? How can we overcome this? Read below to discover what are the causes and how you can overcome. 1. Sleep Sleep regulates everything, including your appetite. Sleep deprivation can cause a reduction in your metabolism. Having poor sleep patterns can result in an increased appetite and a slower metabolism.... 2. Mindfulness & Eating Speed Put simply, if you are not focused on your food, you will eat more of it. 3. Decision Fatigue Your ability to override what your instincts are telling you is what is known as executive function. Executive functioning is an exhaustive process that fatigues with use. This is generally why people experience a loss of will power later in the day. They accumulate decision fatigue throughout the course of the day and are then prone to binge eating at night. (I am one of them!) 4. Body Fat % The less body fat you have, the hungrier you become. This is why dieting becomes increasingly hard the leaner you become. Here are my top tips I give my clients to prevent over-eating and control appetite 1. Eat slowly and mindfully Turn off the television, close down the laptop; take time to enjoy your food. 2. Prioritise your sleep The importance of a good sleep is a topic I will cover in another post but here are some side effects of sleep deprivation: - Increased cortisol production = stress; - Reduced testosterone production = loss of muscle mass; - Increased appetite = decision fatigue = binge; - Increased insulin resistance = excess glycogen = type 2 diabetes; - Decreased cognitive functioning and overall decreased well-being. Some tips to ensure a good sleep: - Regular sleep and waking patterns (even at weekends); - Cool room temperature (17-18); - Dark room; - Limit screen time in the hour or so before sleep. 3. Avoid decision fatigue Limit the number of decisions you have to make by preparing food in advance. 4. Get Into Routine The body LOVES routine so try to eat meals at roughly the same time every day to avoid hunger. 5. Stay well hydrated Aim to drink 3L of water per day. Try adding lemon or diet cordial if you find it hard to drink in Winter. 6. Successful Pantry/Fridge Keep snacks you usually reach for out of sight and dont keep any food in your kitchen that you dont intend on eating. (I get my partner to hide the chocolate). 7. Focus on eating foods that provide a high level of satiety These foods have a high volume (few calories per 100g) and are: - high in fiber & water, - high in protein - solid over liquid For example, eating chicken breast is far more fulfilling and satisfying than drinking a protein shake. Foods that tend to be highly satiating are: - Cottage Cheese, - Greek Yogurt - Pumpkin, - Dark (green) vegetables, - Blackberries, - Eggs, - Strawberries, - Cauliflower, - Fish.

08.01.2022 SCREENSHOT THIS BACK & BICEP WORKOUT Now that many of us are heading back to the gym and are trying to find a routine again, it's super important to set a plan before you walk through the gym doors. Otherwise you generally end up walking around aimlessly. Here is one of my go to back workouts to help you gain some momentum and structure back into training: ... A - Lat Pull Down B - Seated Row C1 - Close Grip Pull down C2 - DB Bent over row D1 - Straight arm pull down (cable) D2 - DB Hammer Curls E1 - Assisted Pull ups E2 - DB Bicep curls INSTRUCTIONS: *Exercises A & B: - SETS = 4 - REPS = 15/12/10-8 - HEAVY Where reps decrease, weight should increase. * Supersets C1,C2 etc: - SETS = 3 - REPS = 10-12 - lighter weight, focusing on contraction.

08.01.2022 Have you had your daily dose of Vitamin D? 5 BENEFITS OF VITAMIN D: Helps your skin produce Vitamin D for bone, brain and immune health.... Releases serotonin which improves your mood and cognitive function. Improves sleep quality by promoting the right amount of melatonin released at night. Maintains your body clock which will helps regulate hunger. Can help with several skin conditions. Having a shit day? Try going for a 15 minute walk in the sun. I always feel more productive and energized after a stroll in the sunshine.

07.01.2022 SEEK DISCOMFORT | Nothing good comes from being comfortable. Go for that extra rep. Grab the heavier dumbbell. Try your first gym class.... Whatever your goal is, what can you do today that makes you feel uncomfortable? Thats where the true growth happens.

07.01.2022 With the gyms opening up on Monday now is the time to get yourself back into a routine with nutrition. My new Calorie Friendly Recipe E-book has over 70 recipes all that can be made during your Sunday meal prep ... Swipe to check out the recipes! Only $39.99 to get your nutrition back on the right path. Inbox to purchase your copy

07.01.2022 HERE IT IS I look forward to this dinner every single night! Low calorie (approx 300) Protein hit... Packed with veggies Seriously so yummy & filling! My recipe is basic (like me ), but there is so much room to get creative with different veggies, protein sources & spices! INGREDIENTS: 2x Kangaroo Sausages 200g Red Capsicum 100g Passata Sauce 1tsp Minced Garlic 150g Cauliflower rice (to serve) Lemon Juice Spices I used - Cumin, Paprika Herbs I used - Oregano, basil, thyme METHOD: 1. Cook sausages in a medium saucepan then remove and set aside. 2. Add veggies and cook, adding spices and lemon juice. 3. In a small bowl combine passata, garlic, herbs and salt/pepper. Stir then add to saucepan with the cooked veggies. Add a splash of water. 4. Chop up the sausages and add back to the saucepan. Simmer for 5 minutes to create a thick sauce. 5. Microwave cauliflower rice. Place your saucy mixture on top!

07.01.2022 NEW YEARS CHALLENGE My most popular 8 Week challenge is BACK! Let's start 2021 fresh and kick 2020's ISO habits to the curb.... INCLUDED: - Fortnightly Personalized Calories/Macronutrients - Training plans (Gym or Home) - My recipe book - Guidebook on how to track your calories & plan your food - Challenge chat group - FULL ACCESS to my app which holds all of your plans and progress! - Weekly workout challenge - Weekly Education (so you can learn as your progress and keep your results). - 24/7 communication with me STARTS: 16th January 2021 LIMITED SPACES Make 2021 your best year - To secure your spot or for more information please inbox me.

06.01.2022 How are you spending your long weekend?

04.01.2022 Are you Monica or Rachel?

04.01.2022 So..what are you waiting for?

03.01.2022 WAITING LIST NOW OPEN | I am now only taking a limited number of clients. This means that I am currently fully booked for both Online Coaching and 1-on-1 PT. However, spots do become available every now and then and if youd like to be notified I would love to hear from you.... To be considered for the waiting list, please inbox me. Id love to chat about your goals and determine if Online Coaching is the right direction for you.

03.01.2022 GOODLUCK to all those starting the 8 Week Challenge!

03.01.2022 LIFT WEIGHTS LOSE FAT. *My top tips and an example workout* Ive been in the fitness industry for 6+ years now and the most common thing I hear is: I dont want to get bulky, I just want to lose weight and tone. ... Let me firstly clarifytone = firm body with muscular definition and shape. Key word: muscular! In order to tone, you need to have a foundation of muscle underneath the skin/fat. Once fat loss is achieve the muscle/definition will appear and BAM you are toned! The purpose of weight training is to break down muscle driving it to rebuild stronger than before. If you are lifting a weight that does not place enough load on the body you wont stimulate growth of new muscle tissue and as a result your body will see little to no change. Before you say but I dont want to build muscle! let me explain a few benefits of building muscle and it is a must if your goal is fat loss 1. Building muscle increases your BMR (Basel metabolic rate) causing you to burn more calories throughout the day even when you are not exercising. 2. Muscle consumes calories simply by being in your body; it is active body tissue. This means the calories you eat will become fuel for your muscles, which require a lot more energy than body fat does. Do I have you excited to hit the weights yet? To build muscle you must first stop lifting lightweights! 15-20 reps on an isolated body part (think bicep curl at 2-3kg for example) is not going to get you your desired results. Instead, try working in the rep range of 8-10 reps x 4 sets on compound exercises such as squats, deadlifts, chin ups and bench press. These exercises are your big bang for buck lifts meaning they use multiple muscles at one time, far more efficient and they get the heart rate firing! The key is to use enough load/weight so you are close to failure on the 8-10th rep to really stimulate muscle growth. You can super-set (meaning do two exercises back to back) an accessory exercise to get in as much work as you can during your session. An example lower body workout would be: 4 Sets of 8-10 Reps: A1 Barbell Back Squat A2 Walking DB Lunges B1 Leg Press B2 Lying Hamstring Curl C1 Barbell RDL C2 DB Step Ups Give it a go for 4 weeks and measure your progress through measurements not the scales!

02.01.2022 ONLINE COACHING | For those who are serious and ready to make a lasting change...this is for you. The first step to a new lifestyle is scary but if you are 100% ready to commit to creating a happier and healthier lifestyle, then I have 2 places left for you.... - Accountability - Training programs - Nutrition plans - Education - Progress tracking - 24/7 support A selection of packages available to choose from. Inbox to chat about your goals and see if Online Coaching is the right fit for you

02.01.2022 THE 21 / 90 RULE It takes 21 days to make a habit and 90 days to change your lifestyle. I a long term goal...but realistically we need smaller, reachable goals to keep us motivated along the way.... 90 days is far enough away to see real results, but close enough to see the light at the end of the tunnel. Swipe to see what can be achieved in 90 days (or less)

01.01.2022 With the gyms open now is the time to get yourself back into a routine with nutrition. Swipe to check out the recipes!... My new Calorie Friendly Recipe E-book has over 70 recipes all that can be made during your Sunday meal prep Only $39.99 to get your nutrition back on the right path. Inbox to purchase your copy

01.01.2022 3 Days Left. 3 Spaces Remain Training plans Personalised Calories... Guidebook that teaches you how to plan your meals Recipe Book Exclusive App access Weekly Education Accountability & communication with me! Challenge chat group ......and more! Starts Saturday! To secure your spot or for more information, inbox me and let's have a chat