Establish Health and Performance in Culburra Beach | Medical and health

Establish Health and Performance

Locality: Culburra Beach

Phone: +61 2 4447 2547

Address: 6/2 Weston st 2540 Culburra Beach, NSW, Australia

Website: http://www.esthealthperformance.com

Likes: 1495

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• Gym/Physical fitness centre
• Medical and health
• Fitness trainer

24.01.2022 Raspberry banana and chocolate smoothie . The experts say for fat loss and muscle composition we need to be eating approx 1g of protein per POUND of body weigh...t. This amount can seem like a lot and quite hard to get to, that’s why I like to incorporate protein powder into snacks . Recipe 1/2 cup almond milk (or milk of choice) 1/2 frozen banana 1/2 cup frozen raspberries 1 tbsp almond butter 1 scoop chocolate protein powder . It was delicious!! And because my kids stole most of it, I recommend doubling the ingredients for your kids to share See more

24.01.2022 Position available: Certificate 3 in fitness required (or currently studying) Minimum 15 hours available (negotiable)... Flexible work days available Must have positive attitude to work and passionate to help people

24.01.2022 NEWS ALERT Our all new class ‘FORM’ is a strength session that is fully structured around weight training. That focuses on compound movements with low and high reps. This session comes with your very own strength ‘COACH’ that will help correct your ‘FORM’ and, give you the confidence to unleash your true inner strength. ... This class gives you the same quality and results of personal training, only in a group environment and is catered for beginners through to advanced! STRONG WILL NEVER GO OUT OF STYLE

23.01.2022 Process is progress... keep moving forward . . . .... . #progress #movingforward #notgivingup #focusedonmygoals #goodmum #selfless #taketimeforyoutoo See more

23.01.2022 Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity. . .... . . @jamesclear #identity #habits #environment #success #mindset #takeaction #coach #workout #gym #health #fitness #culburrabeach #southcoastnsw #teamtraining See more

22.01.2022 Deadlifting is an anaerobic exercise boosting your metabolism. It's an efficient way to burn calories and lose fat fast. Women who perform it regularly with the proper technique burn fat more efficiently than those following other workouts like cardio, jogging, and even dieting. A 2014 study by Arizona State University reported that strength training burns over 450 calories an hour, a number that may vary depending on the intensity of your workout and your weight.... Burning this amount of calories is enormous and is far better than your average run on a treadmill. In the calorie and fat burning department, deadlifting produces excellent results. EST ATHLETE: @ellegracebaguley_

22.01.2022 Love starting a new week Happy Monday #mycheekybubba #lyida @est.h_p

19.01.2022 RECLAIM YOUR BODY!! Our next 8-week challenge starts on Tuesday October 6th, 2020 (after long weekend) No cutting carbs No restrictions ... This 8-week transformation focuses on your required macros and body type. A personalised challenge specifically calculated for your body! To register for our next 8-week challenge, ready in time for summer, head over to our website for more into or contact us for the link

19.01.2022 Friday arvo I wanted to say it was a smooth one, but the truth is we had tears, accidents from playing, and even a poo incident at the beach But hey, it’s all good

18.01.2022 Are you knee deep in mum life and have nothing left in the tank for yourself? You put everything into your kids and providing for your family that you end up f...orgetting your own needs and wants. Maybe your wondering what interests you actually have now... And scrolling through Instagram can make you feel even more crummy This is a problem I hear quite often.. So I thought I’d share some things that have helped me and other mummas claim themselves back! 1. Prioritise your health. You don’t have to overhaul your life. Start with making set times for the important things - like writing a shopping list and making time every week for meal prepping. Make these two things a ritual for your week. Planning ahead does wonders for your motivation. 2. Ask for help. Is there anyone that can help you mind the kids while you take some me time 3. Move every dayDoesn’t have to be a 1 hour workout, it may just be a 20 minute Homebodies workout or a fast walk arounds the block. 4. Set a realistic goal. So many clients that come to us don’t really have a direction. But once we have a challenge or plan with a start and end date, they are so motivated! We have a 12 week plan coming up on October 1st, maybe this is just what you need. 5. Get a girl gang surround yourself with other other mums that inspire you. They should lift you, support you and also have some goals of their own. These 5 steps can help you take your power back and that’s really it. Dig deep and take your power back And.. I promise it’s not as daunting as you think. What tip resonates with you the most? Please share with me below . . . . #maketimeforyou #busymum #busymums #postpartumbody #fitmumma #exercisedaily #healthyshopping #shoppinglist @est.h_p

18.01.2022 No ones going to make it happen for you, or me. I used to want the other things more... sleeping ineating what I wantedtraining optional But now, after se...eing results don’t get handed on a plate, I realise I have to move my butt. . I have to get up earlier I have to say NO to bad food choices I have to have boundaries on who I spend time with I have to stop rubbish entering my head. . You can do this too YOUR life is what you make it xx See more

18.01.2022 he LONG weekend is getting closer and we just wanted to remind you that we will be CLOSED this Monday 5th October. Please let your gym buddies know #recovery #publicholiday #longweekend

18.01.2022 ONLY HAVE 20mins TO WORKOUT AND DONT HAVE ANY EQUIPMENT... HIT THE LINK AND TRAIN WITH EVERYONES FAVOURITE HOME COACH COACH RACH YOU WILL LOVE THIS WORKOUT ... Know someone that loves to workout; Make sure to share and tag a friend this workout

15.01.2022 What’s your favourite low-impact cardio exercise? I know for many, they don’t enjoy running and jumping (mums). I believe an effective training program sh...ould include periods that spike your heart rate to give your metabolism a good shake up. Doesn’t have to be a long periods of time either, a short intense cardio session can do amazing things # # # # # #shakeitup #metablism #burnfat #bellyfatburner #cardio #intervals #lovehandles #lovetheburn #readysetgo @est.h_p See more

14.01.2022 Gorgeous morning for a workout and tropical style breaky Sliced apple, banana and watermelon. Oats granola, nut butter, Greek yoghurt and chia seeds

13.01.2022 Live zoom workouts every second Friday I’d love see you there is your at home and want some accountability

12.01.2022 NEW LIIFT WORKOUT STARTS TODAY: Let’s burn some Calories and LIIFT some weights! Believe it or not, weights burn Calories and will get you toned and ready! LIIFT is the ideal class for you. ... We don’t just burn cals, we teach you how to incorporate weights into your training routine, and we’ve added an ‘I’ to the word LIIFT. Cause we like to add or finish the workout with a cardio zone!

12.01.2022 CHECKOUT HOMEBODIES an online platform for busy women Who don’t have the time to look after their health, and wanting to be the best version of themselves. Who DONT have the support and direction for their health.... Who are not looking to be perfect, but to be happy and confident within their body Coach Rach has set up a system for everyday women, that provides the support and accountability to see results. Rachel believes in a KEEP IT SIMPLE method, that gets you results. Without the restrictive diets and the stress of counting calories. For less then a cup of coffee you can transform your life, and transform your body, mind and spirit. Join Rachel Andersen HomeBodies today for only $19.95 a week. Accountability Private Facebook community 4 x 20min Workouts weekly Nutritional Guidance Live and on demand workouts Weekly Live Girl Talk around women’s health Much much more..... DM ME TODAY!

12.01.2022 Don’t give up. All it takes is one moment to break through to get results.. If you watching this, it’s for you. Don’t give up... @est.h_p

10.01.2022 Do you agree that we need all 3 areas addressed to be in good shape? Our health is a combination of our spiritual, mental and physical habits. Many times I’ve ...neglected numbers 1 and 2 of this list, and just focused on what I want phycally. What I WANT to eat. When I WANT to sleep. When I FEEL like exercise. In order of priority, our focus should be: Spiritual (peace with God) Mental well-being Physical health and fitness But when the focus is just on pleasing my physical desires making it the first priority, I’m like a 2 year old that just wants what feels good. When I address my spiritual and mental health, I’m grounded in the true meaning of life and what I can offer others. My perspective is healthy Addressing these 2 areas, actually produces energy and joy, so my physical body will automatically want to exercise and eat better. It’s just like cleaning the house. If we never clean the inside, we’ll always look ok from the outside but once people get close to us, our attitudes and motivations become loader then our appearance. I must have my self worth and purpose in God (spiritual) Then I can take care of those deceptive thoughts about myself and others And last, I’m less weighed down mentally, I can take care of my physical body Drop me a yes if you agree #dontneglectyourspirit #yournotsick #youhavepotential #changeyourhabitschangeyourlife @est.h_p

09.01.2022 One word to describe you: Selfless. You put everyone ahead of yourself. I pray you receive everything you hope for @est.h_p Happy Father’s Day

08.01.2022 Fathers Day message.... You must have a plan or vision for the future. Or you will find yourself living in the past and in the good old days. Not having a plan or vision, will cause you to think what could have been or who caused you to be where you are today!... Your future is your responsibility and you are where you are because of your decisions. The best thing about tomorrow, it brings an opportunity to realign and to rebuild. YOUR TIME IS NOW!! #recalibrate #revision #plan #rebuild #takeaction

05.01.2022 How do I express what’s in my heart, when there is no words that can explain or express how much I love you. I paused today to remember how far we have come, and how much I appreciate who you are to me. I thank God for blessing me with someone who can pull the best out of me. And it’s Because of how selfless, patient, gentle and consistently kind you are in giving all of yourself. You are persistent in encouraging me on how God see’s me and you strengthen me with your words. ...HAPPY ANNIVERSARY AND LOVE YOU SO MUCH Thank you for saying I DO #godfirstlovedme #anniversary #blessed #faith #loveofgod #thankyou #wifeyforlifey

04.01.2022 What if Motivation was a person How often does Motivation contact you? How offen do you meet up during the week? Does Motivation ever go on holidays?... And lastly, are you always looking for motivation as if he or she is lost? How do we solve this problem Here’s a quick live with Coach Mark on how you can stop relying on motivation and get Driven towards your Goal

04.01.2022 With Coach Mark

04.01.2022 We’re so excited to be starting a brand new 8week challenge on October 6th (after long wkd) This challenge is unlike any we have done before!! We’re using methods used for 1on1 training but in a group challenge! Within these 8WEEKS, you don’t need to cut carbs and you can still eat what you want! How incredible is that!! ... This challenge focuses on your body type and your required calories. This is by far the best way to manage your nutrition and fitness goals, for your entire life! It’s not a short term diet, it’s a long term strategy for successful eating and health. The other amazing thing is, you can customise it to your personal goal. It’s designed for fat loss, muscle gain/ putting on weight or a goal to maintain weight and improve body composition. It’s specific to your body type and goals!! Don’t miss this 8WEEK challenge!! Message us if you have questions or require help https://esthealthperformance.com/8-week-transformation-cha/

03.01.2022 Get one last workout in before the long weekend #calorieburner #workout #grouptraining #getinthezone #challenege #flexibledieting #8weekchallenge

03.01.2022 Start by making a few good choices, that's all you need to focus on this week! Don't try and over complicate things or make things harder than they need to be and overthink things... that's where most of you are going wrong. Keep it simple, make a few good choices this week and focus on building momentum, rather then trying to change your whole life in a short space of time.... It takes time to build yourself up and create what you consider to be an exceptional life and it all starts by being aware and mindful of the choices you are making each and every day. Start by making a few good choices with your health and your fitness regime. Start by making a few good choices when it comes to looking after your own wellbeing and managing your stress & energy levels. Start by making a few good choices with your diet and what you are eating and drinking throughout the day. Start by making a few good choices with what you are allowing your mind to consume each day whether it's music, TV, video games or what people around you are saying or doing. Start by using your free time to create and work on yourself. Start by making some wise choices with your week, so you can make progress. Keep it simple, have some fun and just make a few good choices this week, that's all you have to do and that's all I'm asking you do! I know you got this! Coach Mark #juststart #takeaction #nowisthetime #remindyourselfdaily #vision See more

02.01.2022 TEAM TRAINING BEGINS THIS SATURDAY! It’s our First Official Boxercise session since opening. Taking only 20 bookings ONLY. No experience needed for team t...raining You will learn how to warm up before your sessions. Stretching / Mobility Meet other EST MEMBERS Fun, sweat and train with your team p.s You can bring your boxing gloves, and we will have some Pads and gloves available to borrow at the gym. We only have 3 Pairs of 10oz Boxing Gloves for sale $70.00 (10%off - $79.95) SPOTS ARE FILLING FAST, MAKE SURE YOU SECURE YOUR SPOT TODAY!!

02.01.2022 Hey mums, if your at home tomorrow at 12pm, why don’t you join me for a home workout session You don’t need to be fit and it’s not an opportunity for me to ...sell you something. Just a workout 20 minutes of movement to remind you to take care of your own body DM me if your keen I’ll send you the Link xx . . . . See more

02.01.2022 I know it’s been a strange year, a tough year and in many ways you may see it as a disappointing year - so far. But this week, I want you to put all of that behind you and focus! I want you to commit to a goal, to put in the work and achieve something meaningful to you.... The next 7 days are not going to be a representation of the past few months - in fact, they are going to be a representation of your power, your dreams and your ability to focus and get what you want. Drown out the noise with your focus, move the world with your energy and make your intentions clear. I want you to think carefully about the week ahead and what you need to get done for your own sake and your own sanity. Grab a diary or book and write down your plan for the week, and I want you to build your whole week around your single biggest goal. Type it out in the comments below and commit to the outcome you want. The world might be on hold. But your life isn’t and you need to feel your own power within again. Make a decision. Make a move and get it done this week. Whatever it is, I believe in you and your ability to change any part of your life - one piece at a time. Take that step and let’s go have a Powerful week. Leave your fears and doubts at the door, because this week you conquer all. What’s your single biggest goal for the week ahead? Coach Mark