Whole You Movement & Wellbeing in Swan Hill, Victoria | Gym/Physical fitness centre

Whole You Movement & Wellbeing

Locality: Swan Hill, Victoria

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• Sport & recreation
• Gym/Physical fitness centre

25.01.2022 I’m pretty excited to have been cleared to do some gentle exercises post-V... Now to find the time... But enough winging... here’s a little gentle session you can try - postpartum or not - it will still give you a nice little core workout. Do 3-4 rounds of part one, followed by 3-4 rounds of part two (or whatever you have time for!). Ps. Make sure you have clearance from your specialist if you are post-babe! #postpartumfitness #movement #pregnancy #postpartum #fitness #wholeyou #wellbeing

23.01.2022 Bringing in the new year with a workout wouldn’t usually be a big thing for me... but this year it REALLY is!! It’s also the first time I’ve ever exercised outside of my home with a crop top on!! (that’s also a big thing for me...) I have a couple of things I’d like to focus on this year: confidence and comparison. I want more confidence to believe in myself and squish my thoughts of not being good enough to follow certain dreams I have I also want to make sure not to compare myself - positively or negatively - to others. It’s hard not to in this day and age but, as the saying goes, it’s the thief of joy- and I want allllllllll the joy thank you very much! There - that’s out there now... I guess I better book that Pilates course and keep cropping about #2021 #confidence #comparison #joy

21.01.2022 Here’s a little HIIT sesh for you to try it’s a blast from the past as I’ve had a bit of a sore back from a previous injury of late and I’m mostly just exercising on my Pilates reformer at the moment But if you want a big burner do as follows: 60 secs skipping and 60 secs of each exercise / then 60 secs of skipping and 50 secs of all other exercises / 60 secs skipping and 40 secs of each exercise etc so keep the skipping at 60 secs for whole session but minus 10 secs on all other exercises. Once you hit 10 secs - either pat yourself on the back and get a snack OR go back up the ladder (20/30/40/50/60)... Good luck with that... I think I’ll stick to my Pilates... haha. Enjoy! #hiitworkout #movement #strength #fitness #workout #wellbeing #wholeyou

20.01.2022 Here’s a LOWER BOD workout to take you into the weekend After a warm up / glute activation do PART ONE 5 times through, followed by PART TWO 3-5 times through (depending of time) AND if you want an extra challenge, start with a 500m run, pop another 500m in between part one and two, and then finish with another 500m run! (1.5km all up) #movement #strength #fitness #exercise #workout #lowerbodyworkout #wellbeing

19.01.2022 Body image is a funny thing... (and not funny-haha... more like funny-strange ) When I was at my fittest, running reasonably fast marathons and at quite a low body fat percentage, I never felt confident in my body. I was never ‘proud’ of the look of my body, would talk down to it and I most certainly would never have worked out in a crop top! But now - at my least fit, definitely not running marathons(!!) and with a growing belly by the day I couldn’t be more proud ...of my body (and today I even worked out in a crop top... yes, at home... but still!) I know this isn’t the case for every pregnant woman and I’ve still got over 13 weeks (and plenty of growing) to go but it just goes to show that even if you get to your fittest and leanest it doesn’t necessarily result in body confidence. Body confidence comes from within. It isn’t relative to aesthetics... I don’t have all the answers because I still go up and down with being body confident but I just know it didn’t come with the body I had in pic three... Ps. I’m not advising that pregnancy is the way to go (unless you want to, of course!) but working yourself to the bone & becoming super lean may not be either #bodyconfidence See more

19.01.2022 Hi there For those of us that would prefer to stay grounded during their workout - this is for you do PART ONE 3-4 times through, then move onto PART TWO 3-4 times, finishing with 3-4 rounds of PART THREE It’s a bit of upper bod, lower bod and core without leaving your mat but it shall I promise. Enjoy! #movement #wellbeing #strength #workout #fitness #matworkout #exercise #wholeyou

19.01.2022 I miss being a personal trainer soooooooo much... I miss the connection with my clients. I miss the purpose of helping others. I miss the friendships. I miss the laughter. I miss the d&m’s. The blood. The sweat. The tears. This pandemic put me on maternity leave a touch(!!) earlier than I wanted. I sooo look forward to getting back into it... one day... and with a little mini me helping out...

18.01.2022 Tomorrow Vera is 8 weeks old and I have been too busy enjoying snuggles, learning to breastfeed, healing from being split in half (literally - 4th degree tear right here... ), sleeping and navigating our new world to worry too much about exercise!! But I’m really excited to start building my strength back up for a few reasons: to help with said breastfeeding (posture), to have some ‘me’ time and to start feeling a bit more ‘Tracie’ again I’m not worried about getting my pre-pregnancy body back (!!) but I do miss feeling strong! So my goal is to be able to do 20 push ups by March (today I got 9)... We all have different goals and aspirations, and they certainly don’t have to be body related, but this is mine and I’m excited to give it a red hot go #wishmeluck

18.01.2022 BREASTFEEDING (FYI: this just my experience...) (pic one: now / pic two: learning (and in paiiiiiiin!) STORY: I was soooo excited to breastfeed prior to Vera being born. My Mum had always loved(!!) it. So much. I even did a course! AND bought a rocking chair... I was all about giving V the best nutrition, staring into each other’s eyes, bonding... it would be magical, right?! WRONG! Ouch ouch ouch ouch (swear word starting with F) OUCH!! I’d heard that it might hurt a little... at the start but FAR OUT brussel sprout! Hurt!? This was like needles, sandpaper and pouring vodka onto my poor, red, raw, bleeding nipples... it literally felt like torture. So much for staring lovingly into my daughters eyes... I wanted to curl up, facing the wall, rocking (and not in my stupid rocking chair)!! It made me dread her waking up and wanting to feed. And that’s an awful feeling in itself. Oh, and it was awkward AF! I thought I’d never EVER be able to do it in public!! But then, slowly but surely it got better... I got a lactation consultant and breathed through the pain until there no long was pain! The only reason I didn’t stop breastfeeding is because I’m ridiculously stubborn (slash stupid) I guess I wanted to post this for two reasons: one - if you keep persevering - it does get better (SO much better!!) But - two - if you don’t breastfeed (for any reason), there is no shame!! If your baby is fed and happy - bloody BINGO BANGO! #breastfeeding #postnatal #bloodybingo See more

18.01.2022 Here’s a little core session for you to try out I just did 5 rounds going between the six exercises without rest - and then resting for 30 seconds after the mountain climbers each round It was a burner Enjoy, Roy! #core #coreworkout #workout #exercise #strength #wellbeing #wholeyou #enjoyroy

16.01.2022 Iso + weekend + raining outside = Adam doing weights, me doing Pilates & dogs snoozing ALL in the one (very small) room lucky we’re all friends Thinking of all in isolation in various situations - frustrated, elated, sad, scared, thriving, making do, anxious, missing loved one. All feelings/situations matter. All are seen.

16.01.2022 Here’s a little high intensity LEGS + CORE session for you to try do 45 secs work / 15 secs rest of each ‘part’ going between the legs and core exercises THREE time (or 4 if you’re feeling gooooooood) before moving onto the next part... She’s a tough one... have fun... (don’t forget to warm up and cool down) #highintensitytraining #legworkout #strength #core #movement #wholeyou

16.01.2022 I hope everyone has had a nice weekend I’ve put together a little Upper Bod & Core workout for you to try in the coming week Do each of the three parts 3-5 times through (depending on how much time you’d like to workout for). I hope you enjoy your week and take care #movement #strength #upperbodyworkout #core #fitness #exercise #wellbeing #goldenretrievers

15.01.2022 My workout regime has changed quite a bit since I started growing a human inside me I mostly walk with the pups but I was feeling strong yesterday so I did this low impact (high reps) lower body workout you can make it harder but increasing the resistance, popping in some plyometric or a cardio effort after each set but sometimes it’s nice to just do a lower impact workout (pregnant or not) I did 4 rounds but you could do more or less enjoy your week and stay safe x

15.01.2022 Happy weekend This is the quick sesh I did after getting home from the beach (with a very messy house...) After a good warm up, set your timer for however long you have (I did 30 minutes) and do as many rounds as you can Goldies are optional... and not encouraged... #movement #strength #exercise #wellbeing #weekend #workout #wholeyou

14.01.2022 This is my current little Pregnancy Upper Body Strength Circuit It’s nothing spesh but it’s helping me maintain some strength for future baby lifting, holding, feeding, snuggling AND, of course, dog patting! I’m keeping it low impact with higher reps and just taking it nice and easy. It’s not a specific pregnancy workout but I’ve found it really effective I do 5 slow rounds #pregnancy #strengthworkout #wellbeing #strength #38weekspregnant

14.01.2022 36 weeks today Couple of things: I’m not sure how much further these @bodbyrachaelfinch tights will stretch... but I’m pretty impressed I’ve been basically alternating the same two exercise sessions (one lower body, one upper body) because I know my body is okay with the exercises (thus far...) I’m so unbelievably grateful to be able to move my body still - I didn’t think I would but I’ve had some help from a wonderful osteo and I’m feeling good this is not a specific pregnancy session - it’s just what’s working for me at the moment soz about the awkward bump update... it’s almost as bad as my photo posing #movement #exercise #wellbeing #pregnancy #36weekspregnant #grateful

12.01.2022 Pilates time with my main man Pivoting from hard and heavy, to light and controlled workouts has an adjustment for me but I like to look at it as a different season in my life We go through so many of these ‘seasons’ and if we can learn to embrace them instead of resisting them, we might actually just rug up and enjoy Winter instead of despising it... and I’m embracing the shit out of being pregnant and everything that comes with it! Even the constant need to wee... #embrace #seasons #life #love #wellbeing #pregnancy #wholeyou

06.01.2022 Yesterday Hunty and I watched two episodes of Outlander and two of Schitt’s Creek... Today we went for a big walk and now we are doing an upper body workout... Iso-balance...? Yep.

05.01.2022 Somehow I got through this WHOLE workout before ’s rude interruption... (insert ‘taking a bow’ emoji). V is 10 weeks old and I’ve been feeling a bit more confident in adding some weights to my workouts It feels good to be working on getting some strength back This was what I did today (not a postpartum specific workout): after a good warm up - 4-5 rounds of the circuit, then 4-5 rounds of the finisher (45 secs on/15rest alternating) I will not be able to walk tomorrow #workout #legworkout #wholeyou #strength #fitness

05.01.2022 I don’t seem to have as much time as I used to for exercise... so this was ‘The Quick Sesh’ I did this morning in between V’s naps... I basically decided to try and get through as many rounds as possible before I got a call from Adam... I got through 7 or 8 (I lost count...) but if you can do 10 Enjoy! #exercise #fitness #quicksesh #wellbeing #workout #parenthood

05.01.2022 My sister once told me that when she was pregnant she never felt lonely... I’ve been chasing that feeling for almost 6 years and even though Covid isn’t the most ideal time to have a baby having a little human being growing inside of me has really helped me not feel as lonely and isolated... I probs wouldn’t recommend trying to get pregnant just to stop feeling lonely during Covid (unless you’re wanting to of course) maybe a puppy or goldfish to begin I’m thinking of anyone feeling lonely and isolated during this time. It may not feel like it right now but it will pass and your will thrive again. We can do this.

03.01.2022 Here’s a FULL BOD + conditioning session for you to start the new week with After a full body warm up, do part one 3-5 times through (depending on your time limits), then PART TWO 3-5 times through Enjoy... she’s a tough one!! #movement #exercise #fitness #wellbeing #strength #strengthandconditioning #enjoy

03.01.2022 One minute you’re training (very often) to run a sub 3hr marathon - the next minute you’re training (not very often) to stay strong enough to help birth a baby... it’s all relative, it’s all beautiful, it’s all about the seasons of your life I’m just embracing the slow pace - I think that’s what it’s all about... embracing. Remember that we all have different seasons throughout our life. We evolve. We pivot. We embrace. #seasons

03.01.2022 Here’s a little lower body (butt burner ) session for your weekend!! After a good warm up, do PART ONE 4 or 5 times and then PART TWO 4 or 5 times (or whatever you can fit in - I did it in three parts because of ). Give it a go and let me know how you feel! #movement #workout #glutes #exercise #fitness #wellbeing #strength #enjoy #wholeyou

02.01.2022 FINISHER Here’s a 6 minute & 40 second finisher to pop at the end of your lower body sesh or, heck, do it 3 or 4 times and call it a day! It’s just 20 secs of each exercise - going between different lunges and squat combos. Always put the squat between each leg switch This will get that lower body firing!! Let me know how you go! #movement #strength #fitness #exercise #wellbeing #legday #wholeyou

02.01.2022 Since being pregnant I haven’t done much more than walk, walk and more walking due to a previous back injury of mine but this week I was able to enjoy this little leggies circuit and it felt good to test the muscles out a little I’ve popped a more gentle option and a tougher option for you to try Obviously making the weight heavier & extending the time will instantly increase the intensity so give it a go and rest yourself out if you’re able otherwise, stick with me... I still pulled up quite tender...!! Do FIVE rounds with a warm up and cool down and have a lovely weekend #movement #fitness #exercise #wellbeing #pregnancy #legworkout #wholeyou