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Fabulous Physiques

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24.01.2022 I am totally trying these this weekend. I have never used Chickpeas in a sweet treat, should be interesting. Can chickpeas, drained and rinsed 50 mls Melted coconut oil... 100 g Natvia - I used less 2 Egg 1 teaspoon Cinnamon - I added 2 1 teaspoon Vanilla extract 1/2 teaspoon Baking powder 4 tablespoons Cocoa peanut butter - I used Mayvers Protein Peanut butter & added 2 tbsp of cocoa. 1 teaspoon Coconut oil, melted 2 tablespoons Natvia 40 g No-added-sugar dark chocolate Check out the website for full instructions https://natvia.com/high-protein-peanut-butter-blondies/

23.01.2022 After a wonderful (but tiring) week back in the gym, I was just now winding down for the weekend doing a bit of book work. I came across this poem which is very sweet, and a beautiful blessing. So, my fabulous people, I wish you all "enough": I wish you enough sun to keep your attitude bright.... I wish you enough rain to appreciate the sun more. I wish you enough happiness to keep your spirit alive. I wish you enough pain so that the smallest joys in life appear much bigger. I wish you enough gain to satisfy your wanting. I wish you enough loss to appreciate all that you possess. I wish you enough hellos to get you through the final good-bye. My friends, I wish you enough! See more

23.01.2022 this is a very interesting article which followed the contestants from Biggest Loser and their battle with regaining weight after the show. Due to their rapid weight loss, their metabolic rate declined up to 30%, which made it so much more difficult then to keep the weight off. This article explores a novel way of increasing your resting metabolic rate, which is a more effective strategy for losing weight and maintaining that lost weight.... Train up your secondary hearts, or soleus muscles. The soleus muscles are deep postural muscles and so require training of long duration and low intensity. https://drcolinholloway.com//why-so-many-people-regain-we/

23.01.2022 Good morning fabulous people Here is my latest video update on my treatment for Chronic lymphocytic Leukaemia, round 3 yesterday. I don't feel as shithouse as I thought I would feel today, so none of my clients got let off with an easy session. ... . .1 Client training session to go today, and then I will be off into my bedroom streaming "Below Deck Sailing" and napping with my fur babies close at hand. . Have a fabulous weekend, tell all those people in your life how important they are to you. And try and find joy in your life, no matter how crap things might seem. #### Video has been shortened by FACEBOOK, full video on Instagram TV and on my Youtube chanel. https://youtu.be/BLX8gFYc1Y0

22.01.2022 MUSCLE MONDAY today is the Psoas . described as "a big bastard of a muscle that crosses from your diaphragm and lumbar region of the vertebral column to your pelvis and leg. It has the supreme responsibility for stabilizing the spine, flexing the hip, as well as powering rotation. So if it gets tight and tacked-down to... the surrounding structures, its going to cause a lot of problemslike an inflamed lower back or cruddy movement patterns. This is another reason why you want to avoid sitting for extended periods of time. With your hips closed and muscles of your primary engine turned off, your psoas has to work really hard to keep your spine stabilized." Dr Kelly Starrett from "Becoming a Supple Leopard" When you sit for along time, your psoas is under constant tension to maintain an upright position, causing your hips and low back to hurt. Google "supple leopard psoas" & you will see a number of videos on Youtube by Dr Kelly Starrett on how you can "smash" this problem. If you are sitting, he recommends that every 30 minutes of sitting you need to perform his "Couch Stretch" for 2 minutes on each leg. https://buff.ly/3h5HL8F

22.01.2022 Gosh, 2 years ago. Time flies

20.01.2022 I love this something very valuable to think about.

19.01.2022 I love watching the bees enjoy my gorgeous lavender plants just outside my gym windows while I train. . Even better, my fabulous neighbour Karen shares the delicious honey these little guys produce. . How good is nature! ... #redcliffe See more

18.01.2022 Wholley Moley, check this bad boy out! It's a Pressure Cooker, Air Fryer and Slow Cooker You can grill,steam, bake, roast, fry, all in one compact kitchen machine. AMAZING!... https://bit.ly/2F7TAxt See more

16.01.2022 The Quadratus Lumborum or the "QL" is a shit of a muscle. It can cause so much pain. I am sure all of you have experienced it. It attaches to the lowest rib, down to the top of your pelvis and to the lumbar spine. Pain and stiffness can occur when the QL is overworked, weak, or too tight. Activities such as sitting for long periods of time can cause continuous contraction or tightness which leads to muscle fatigue, stiffness & tension, especially in the QL & surround...ing areas. If muscles surrounding the QL are weak, it can cause other muscles to work harder than necessary to support the body. Pain in the QL may potentially cause: pain in your hip joints, buttocks, & thighs pain in your sacroiliac joint low back pain abdominal pain Dr Kelly Starrett from Becoming a Supple Leopard & The Ready State fame has this fix you can do at home to help improve the mobility of the QL. Click here for the video - https://buff.ly/3mAPwqk According to "Health Line" this is how QL pain can be prevented? keeping your body as fit as possible. Stay in shape. consider seeing some type of movement therapist to keep your body aligned. Treat pain as soon as it begins so that it doesnt get any worse. Perform movements that focus on stretching and strengthening the area. Side bends and stretches are important to release back tension and engage the side muscles. Do exercises that will lengthen the space between your ribs and pelvis. Yoga, Pilates, and tai chi are effective core strengtheners. Walking at a moderate pace can also help to ease back pain. Other tips for preventing QL pain: Make it a point to maintain good posture while standing, sitting, and driving. Ensure youre lifting heavy objects properly. Sleep in a position thats conducive to reducing back pain.

16.01.2022 OMG I should have had a walking stick years ago. It's a motivation tool. with social Distancing, it can point out (palpate) the muscle. Helping with mind/ muscle connection. ... Love it

16.01.2022 Totally up for this right now! NOT I wish I had that much energy and agility. . #personaltrainer #personaltrainerredcliffe #femalepersonaltrainer #fitand50 #fitfabulousand50 #hiit #resistanttraining #cancersucks #girlsgetstrong #girlswholift #healthylife #stronglife #getyourshittogether #getup #movemore #motivation #chronicpain

15.01.2022 It's Monday :-) It's a new day, a fresh start, fresh energy, new opportunities. Get your mind right be thankful, be positive & start your day right. #mondaymotivation

14.01.2022 That quote is taken from Layne Norton's book "Fat Loss Forever". It continues if you don't like the way you eat, you won't stick to it for long, & it's a matter of time before you jump ship & end up regaining the weight. If gaining back the weight isn't bad enough, out of the people who regain weight 1/3 to 2/3's will add back more weight than they originally lost. .This is called "body fat over-shooting" ... So, if you are starting a diet, and it is something you cannot sustain - STOP IT! DON'T DO IT. . . IT HAS TO BE A SUSTAINABLE LIFESTYLE CHANGE. NOT A QUICK FIX, DRASTIC LIMITED TIME CHANGE

14.01.2022 Hello fabulous people. I am off to hospital on Thursday for surgery on both my knees. Bilateral knee arthroscopy - trim and repair and remove the loose bodies floating around. Lateral retinacular release - putting on incision in the lateral (outside) retinaculum to release the tight tissues taking the strain off the medial tissues & allowing my patella's (kneecap) to go back into correct position. ... Just incase you have similar issues, my MRI results said ....... RIGHT KNEE - 1Full thickness (grade IV) patellofemoral chondropathy 2 Patella altar with congenital shallow trochlea. 3 Full thickness chondral thinning at the anterior aspect of lateral femoral condyle. 4 Chronic - tear posterior horn medial meniscus. 5 Cluster of interosseous ganglion cysts. . LEFT KNEE - 1Full thickness (grade IV) patellofemoral chondropathy. 2 high riding patella & congenitally shallow trochlea. 3 Two loose bodies behind posterior horn of medial meniscus . . . . . . #health #healthy #fitness #gym #redcliffe #northlakes #moretonbay #personaltrainer #fit #kneesurgery #motivation #fitnessaddict #kneearthritis #workout #bodybuilding #fitand50 #fabulousphysiques #training #50plusandfabulous #healthychoices #active #strong #fitnessmotivation #determination #lifestyle #lateralrelease #getfit #kneepain #exercise

14.01.2022 , & , . . My favorite collagen supplement is that from Australian Protein Supplies, which contains Type 1 and 3 Bovine Collagen. 2019, - , , , , ... . Collagen is the most abundant protein in your body, accounting for about a third of its protein composition. Type I Collagen. These types of collagen help tremendously with rebuilding muscles, bones, eyes, spine, and other tendons. It is also very helpful with stretching and wrinkling skin, as well as strengthen nails and hair. This is most abundant in fish or marine collagen. Type II Collagen. This type mainly makes up all the protein molecules in cartilage, the connective tissue around bones and joints. This supports joints, spinal disk, and eyes from the pain. Very beneficial for arthritis. The best sources for this type is organic bone broth and chicken protein. Type III Collagen. This type is found in myriad in human muscles, uterus, blood vessels and intestines. It is commonly mixed with Type I collagen to help with skin and gut healing. Type III also helps with the stretching and hydration of the skin. Bovine Collagen Peptides are a great source for Type III as well as Type I collagen. Type IV & V Collagen. This collagen is required to create the placenta in pregnant women. It supplies nutrients and oxygen to the fetus. Type V also helps create hair and cell surfaces.

14.01.2022 Love, love, love my job. Especially when mum, Jess has to bring little "chip" along.

12.01.2022 How lucky am I? not only do I have the most fabulous clients in the world, but I get to have my puppies & the puppies of my clients during training sessions. This is just a snippet of our session yesterday.

11.01.2022 I have just got back from Lockeroom Sports in West End, where I have picked up 2 new devices for muscle release. Lockeroom products are designed by their owner, Cameron Lillicrap who is a Physiotherapist. He has worked with the world's best sporting teams. My clients can now "enjoy" the Pocket Physio Max and the Pocket Physio Rocket. ... So good for the nasty tight QL, Glute Medius, Piriformis, TFL, Pecs, Psoas, Hip Flexors, Adductors or Subscapularius. . .#lockeroomsports @lockeroomsports #personaltrainerredcliffe #personaltraining #personaltrainer #femalepersonaltrainer #rehab #fitnessprofessional #mobility #painrelief #looseasagoose #myofascialrelease

11.01.2022 This is my new favourite song. It has just an awesome beat .. Best bit at 2 minutes 15 seconds. Great if you are doing housework. It is a special Covid-19 version of his "Nails, Hair, Hips, Heels" https://www.youtube.com/watch?v=9WYA6dE8QPk

11.01.2022 When I was a teenager, this is what I thought I would look like when I was in my 50's. Turns out I was very wrong. https://www.youtube.com/watch

11.01.2022 What not to do! .Have a sensational Saturday fabulous people.

11.01.2022 Our in-house 6 week challenge is ON! this week is week ONE. . Entry is conditional on the purchase of an item ($10 bucks or under) for the prize hamper. . The winner will also receive an engraved trophy. ... . . If you are a client and wish to participate just let me know on your next session. . . . . #weightlosschallenge #6weekchallenge #kickstart #femalepersonaltrainer #femaletrainer #redcliffe See more

10.01.2022 what a glorious first day of spring! . . 4 months of 2020 left. May each day be better than the last

09.01.2022 Yeah !! Back in the gym after 10 days off, limited hours. . My knees are still swollen and movement is restricted. But I have graduated from crutches to a walking stick. I am not allowed to stand a lot, so clients will have to work a little harder setting things up. Have a marvellous Monday

09.01.2022 https://www.fabulousphysiques.com.au/easy-slow-cooker-taco/ Mmmmm i think this is going to be on my menu this weekend

08.01.2022 hmmm what does 40 / 30 /5 mean? . Well it means an accelerated heart rate, lactic acid burn and awesome frickin DOM'S. . 40 Seconds working set. 30 seconds rest. and do 5 sets in total.

08.01.2022 Not true in most cases, but a funny image none the less.

07.01.2022 It's sad when a client can't attend their session. But on the upside, I get to train. Have a wonderful Wednesday fabulous people

06.01.2022 Dr Colin Holloway had an interesting article on his blog last week about back pain and the myths about things that make it worse. https://buff.ly/2RNswpW What people need to understand is that ACTIVITY, NO REST, is often the best treatment for back pain. Myth #1: Move less to reduce pain - What research says: James Rainville, MD, assistant professor of physical medicine and rehabilitation at Harvard Medical School, said that when a problem occurs that triggers pa...in, like a bulging disc or spine degeneration, the nervous system eventually adapts to the pain and eliminates the discomfort. Evidence suggests that more physical activitynot lessmay actually help your nervous system adapt more rapidly and reduce discomfort overall. Myth #2: Avoid lifting heavy objects to save your back from further injury - only 5% of cases of new disc herniation and sciatica happen during heavy-duty physical activity. Most people experience new-onset back pain during simple tasks, like reaching for a pencil or bending over to brush their teeth. A study of 30 patients with back pain found that core muscle strengthening exercise, along with lumbar flexibility and gluteus maximus strengthening, was an effective rehabilitation technique for patients with chronic low back pain, regardless of how long theyve had pain.Back pain is more likely to be caused by bodily deterioration than overexertion. Exercise is one of the best defences. Myth #3: Surgery is the best way to treat back pain - Surgery is not a cure-all for back pain and should be considered as a last resort for most people. Typically only reducing back pain by about 50% over a few years. Busting the myths Perhaps because back pain is so prevalent, myths cloud the reality of back pains big picture. Getting too much rest, avoiding physical exertion, and counting on surgery to solve problems we can usually fix ourselves may seem like reasonable tactics, but theyre actually harmful mistruths that make the burden of back pain much more severe.

06.01.2022 I a good medicine ball slam! Great exercise for working your total body and getting the heart rate up. Thank you, Belina for being my model for this demonstration. #medicineballslams work your core, shoulders, biceps, triceps, lats (upper back), glutes (butt), quads, hamstrings and calf muscles. Very important, do not bend forward completely from the hips to lift the ball. ... Squat and lift the ball to prevent injuring your lower back. See more

05.01.2022 Bit of a giggle for Sunday morning https://www.youtube.com/watch?v=DhgGbI9UpII

05.01.2022 A bit of self love is sometimes needed. . #selfcare #selflove #hugs #takecareofyourself

03.01.2022 SOUND ON PEOPLE !! Something different this morning. Stasha training to Vivaldi "Four Seasons" love it

02.01.2022 I might make this for my Dad for Father's Day. . . What are you giving your darling Dad this year?

02.01.2022 5 x 5 x 5 = 2 exercises, 5 reps each, 5 sets. 1a Barbell Bicep Curls - 1 second up (concentric) & 3 seconds down (eccentric). Contract the bicep through the whole set. - 5 reps 1b Dumbbell Bicep Curls - 2 seconds concentric & 6 seconds eccentric. - 5 reps.... That is one set. Rest for 60 to 90 seconds and then repeat until you have performed 5 sets in total. To polish your biceps off, the last exercise is a preacher curl. Cables are easier to do a quick change drop set. ... 3 sets of 10 to 12 reps. The last set, do your 10 - 12, then drop the weight and rep out to failure. And do this 3 times in total. . thanks, Craig for letting me film you. Took for me to be laid off recovering from surgery to have time to edit it. . fabulous_physiques #health #healthy #fitness #gym #redcliffe #northlakes #moretonbay #personaltrainer #fit #fitfam #motivation... 12 minutes ago Video

02.01.2022 2 weeks post surgery Not doing too bad, still a bit swollen.

01.01.2022 Good morning. Well I am certainly not as chirpy as I was yesterday. wholey crap my knees hurt. I can't even move my legs. I cry like a baby when I have to move. No exaggeration. Going to the toilet is such a mission. Trying to slide over to the toilet chair is a mission. I have never experienced such pain in my life. ... I hope this works. #postop #kneesurgery #girlsgetstrong #girlswholift #healthylife #motivation #chronicpain #friday @ Brisbane Private Hospital