Fit For A Queen | Sport & fitness instruction

Fit For A Queen

Phone: +61 451 260 396

Address: Cnr Broun Avenue and Priestley Street 6062 Perth, WA, Australia

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25.01.2022 These are my favourite carb, protein & fat sources! Carbs: Choose whole grain over white and try to avoid products with added sugar. Protein: Choose leaner meats. Chicken/turkey wings & thighs, sausages, etc. are a lot higher in fat. I consume low-fat yoghurt & cheeses as they contain less calories.... Fats: I try to avoid saturated fats as much as possible. #fitforaqueen See more

23.01.2022 Looks so simple but it took me hours to come up with this freestyle spin class program Joys of being a perfectionist I guess Have you participated in a spin class before? I think you either love it or hate it, there’s no in-between #indoorcycling #cyclinginstructor #gym #workout #beats

23.01.2022 Grab your crowns, Queens! Now's the time to embrace your power! Get FOUR personal training sessions for just $99 as well as a FREE appraisal! DM me for details or to book! #fitforaqueen

20.01.2022 Eating out doesnt have to set you off track! Here are some tips to help you make the right choices while still enjoying going out to eat!

19.01.2022 Chest, Shoulders & Triceps Workout! Give this set a go and let me know how you went in the comments! 1. Bench Press 2. Incline Chest Press 3. Incline Chest Fly... 4. Shoulder Press 5. Cable Upright Row 6. Tricep Extension #fitforaqueen See more

19.01.2022 One of my absolute favourite weekend activities to do is get out on my bike and experience this beautiful city we live in Heres a couple reasons why I love it so much: 1. Its exercise! Youre getting the heart rate up and the calories burning. We all know there are endless health benefits to exercise.... 2. Its a great opportunity to spend quality time with the ones you love. No technology, no distractions! 3. Its free! As long as you have a bike already, this wonderful experience doesnt have to cost you a penny! In saying that, nothing beats a yummy breakfast/lunch to compliment your bike ride 4. It fills your positive energy tank- no matter how Im feeling before a bike ride, I always get to the end of the ride feeling relaxed, re-energised, and just LIGHTER. I assume thats due to a combination of the benefits of exercise, beautiful surroundings, and good company. If cycling is not for you, walking is just as good! Photo was taken from Tonkin Highway bridge overlooking the Swan River #fitforaqueen See more

16.01.2022 I talk to a lot of older people in my job and something that I commonly hear is that they wish they hadnt neglected their stretching while they were younger. We all know that exercise has many health benefits, but what people dont take into account is that it does cause your muscles to tighten. The more often you exercise, the more important it is to stretch and release the tension in the muscles. Some of the benefits of stretching include:... Reduced muscle soreness (DOMS). Improved muscle recovery between training sessions. Improved range of motion (which will improve form/technique in training). Greater balance in the body (less imbalances between different boy parts). Reduced risk of injury (both acute and chronic). Greater quality of life! Stretching & releasing methods may include static stretching, dynamic stretching, PNF stretching, and foam rolling, etc. I will be posting my favourite stretching & foam rolling exercises in the next few days so keep an eye out! #fitforaqueen See more

16.01.2022 These overnight oats are simple, delicious and just 430 calories! 1/3 cup rolled oats 1 tbsp chia seeds 1 Tbsp peanut butter... 1/4 tsp cinnamon 1/2 cup almond milk Choice of fruit- I like blueberries and/or banana with mine 1. Measure the oats, chia seeds, peanut butter & cinnamon into a jar. Mix slightly to form a paste. 2. Slowly pour almond milk in to oats mixture, stirring as you go. Mix until evenly combined. 3. Leave in fridge overnight. 4. Add your favourite fruit and enjoy! #fitforaqueen

16.01.2022 Back at it with #WorkoutWednesday! (See what I did there?) Try them out and let me know that you think! 1. Lat Pulldown 2. Bent Over Row / Barbell Row 3. Seated Row... 4. Face Pulls 5. Cable Hammer Curl 6. Dumbbell Bicep Curl #fitforaqueen See more

12.01.2022 This beautiful lady here is Mirella. Mirella has always been super fit, but like a lot of us she put a few unwanted kg’s on while gyms were closed due to COVID-19. So she came to me with a goal to fit into this dress for a wedding she had in 4 weeks time. With one PT session per week, plus a training program to do on her own for two other days of the week and some nutritional guidance, I think we can all say that not only did Mirella fit the dress but she absolutely rocked... it! Sometimes all you need is someone to keep you accountable on a weekly basis See more

11.01.2022 It is not joy that makes us grateful; it is gratitude that makes us joyful. I think that far too many people believe that in order to be happy, they need to change something externally. They need a bigger house or a nicer car, or a thinner waste. When in reality, the change needs to happen on the inside. Rather than focusing on the things that we perceive to be lacking in our lives, we need to take a moment to be grateful for the beauty that is already in our lives. How do we... train our minds to do this? What you think about most will grow, so make sure you choose gratitude every day. First thing in the morning, take 5-10 minutes to think of and write down 5 things that you are grateful for today. DO THIS EVERY DAY. What this simple exercise does is it trains the mind to actively seek out the positive in our lives. If you do this daily, I can guarantee that regardless of your circumstances, you will create your own happiness. See more

10.01.2022 We all have the same hours in a day/week, the difference is how we prioritise that time. See if you can implement at least one of these changes to help you ‘make’ more time to invest in your health: Reduce time on social media- Aussies spend an average of 1 hour and 47 minutes on social media per day. That’s about 12.5 hours per week, and that’s just the average! I dare you to check your average daily screen time in your phone settings- you may be in for a nasty shock! ...Decrease TV time- decide what’s more important; your health or finding out who else died on Grey’s Anatomy? You don’t have to completely cut out TV. Just allocate specific times for watching TV and set a LIMIT on that time. Plan your days- we lose so much time just fluffing around in between our daily activities. Plan out your daily tasks and stick to your schedule. You’ll find you get a lot more done when you’re following a plan. Start small- if you really can’t find 30 minutes to an hour a day to exercise or prep healthy meals, then start small. Just spend 10 minutes each day exercising and build on that over the coming weeks/months. JUST START See more

09.01.2022 Cafes in the Bayswater/Morley area are just If you haven’t been to @drip.expresso yet then you’re missing out! I’m usually an eggs on toast girl but decided to take a risk and try their chicken waffles and HOLY COW they were amazing! I’ll definitely be making a habit of stopping here for breakky to do some more experimental tasting Also chorizo omelette is a must

09.01.2022 No added sugar chocolate banana bread that is only 230 calories!! Recipe (Serves 10) Ingredients:... 150g wholemeal flour 100g plain flour 25g cacao powder 1 tsp baking powder 1/2 tsp bi-carb soda 1/2 tsp salt 3 ripe bananas 2 eggs 110g unsalted butter 1 tsp vanilla extract (sugar free if possible) 1/2 cup dark chocolate drops Optional** few drops of liquid stevia to make sweeter. Method: 1. Preheat oven to 180 degrees and lightly grease baking tin (use 5g butter or coconut oil). 2. Sift the flour, cacao powder, baking powder & bi-carb soda in a bowl. Add the salt and mix together. 3. Mash the bananas and melt the butter in the microwave. Combine in another mixing bowl and add remaining wet ingredients (except chocolate). 4. Add the wet ingredient mix to the dry ingredients and stir to combine. Add roughly 2/3 of the chocolate drops and gently stir through the batter. 5. Pour batter into prepared tin and top with remaining chocolate drops. Bake for 40-45 minutes. #fitforaqueen See more

08.01.2022 Be healthy is just a matter of having the right habits. Check out these tips to help you maintain the right habits! #fitforaqueen

08.01.2022 Breakfast (380 calories): 2 eggs 2 tbsp cottage cheese (low fat) 1/4 brown onion. 4 cherry tomatoes... 2 slices TipTop Sunblest wholemeal bread Side of veggies- asparagus, mushrooms, etc. Snack 1 (255 calories): Protein bar Apple Lunch (less than 300 calories): 100g tuna (in springwater) 50g spinach leaves 50g avocado handful cherry tomatoes 30g olives 1 carrot 40g feta cheese 20ml balsamic vinegar **Optional: Add 1/2 cup cooked brown rice (360 calories) Snack 2 (200 calories): 1 English muffin 40g light ricotta cheese 30g sugar free jam (Natvia) 15ml sugar free maple syrup (Queen’s) Dinner (435 calories): 200g salmon portion 5ml olive oil 40ml light coconut milk 20g Thai green curry paste 1 brown onion 2 cloves garlic 1 cup mixed veggies- carrot, broccoli, capsicum, mushrooms, green beans, asparagus, etc. 1/2 cup cooked brown rice Dessert (180 calories): 200g Chobani less than 5% fat yoghurt. 1 banana See more

07.01.2022 Whats the difference between someone who achieves what they set out do to and someone who does not? I can tell you now its not because one person is greater or lesser than the other! The key difference maker is the SYSTEM that the individual puts in place to achieve their goal. You need to know HOW you are going to get to that goal. Whats it going to take? Create a plan of action and BE SPECIFIC- when are you going to train? Where? Do you have a meal plan? What needs... to go on your shopping list? Draw that map out before you start on your journey so that you dont fall off track on your way to smashing that goal! #fitforaqueen See more

05.01.2022 WHY YOU SHOULDNT RELY ON THE SCALES TO MEASURE YOUR SUCCESS: I have been training and eating healthy on a consistent basis for roughly 10 weeks now (minus a couple of bingeing days here and there, Im human ). Someone might think that losing 2kg over 10 weeks is pretty disappointing after all the hard work theyve put in. But what the scales dont tell you is how much body fat youve dropped or whether youve put on muscle.... In my case, Ive lost almost 4% body fat over those 10 weeks while still putting on nearly 1kg lean muscle mass. This is huge! But the scales dont necessarily show that. If you want to track your progress, here a few other ways to do so: 1. Before and after photos- you look at yourself every day. Youre not going to notice the difference unless youre comparing todays self to what you looked like 4+ weeks ago! 2. If you have access to one, get a body scan. They provide A LOT of information, including muscle mass, body fat percentage, bone mineral density, & visceral fat levels. I had mine done at Bayswater Waves. 3. If you dont have access to a body scanner, then good old skin fold and girth measurements will do the trick! Ask someone at your local gym about this, it should be free to all members. #youremorethananumberonascale #bestversionofyou #consistency #training #weighttraining #healthyeating #fatloss #musclegain #pt

04.01.2022 Lewis Road Walk: The photos did not do this view justice. Absolutely stunning views of Perth from the top of this walk. Located off Lewis Road in Forrestfield, I highly recommend giving this one a go!

03.01.2022 Quick & easy breakfast: English muffin Vegemite 50g cottage cheese 1/4 avocado... Salt & pepper 250 calories

02.01.2022 Another notch to add to my belt- kickboxing! I’ve really loved instructing boxing since becoming qualified two years ago. Excited to try my new skills out with some unfortunate souls #thumpboxing #boxinginstructor #kickboxing #deadarms

01.01.2022 If we want to live a long, high quality life there are two things that require our care & respect; our planet and our bodies. Both are incredibly beautiful & resilient. But as I think we are finally beginning to understand and appreciate, they can only take so much before they begin to deteriorate. It is up to us to make the necessary changes NOW, for both of their sakes.

01.01.2022 Yesterday you said tomorrow. Stop putting it off, cut the excuses, start NOW. The timing is never going to be right, theres always going to be some reason why you cant do it today. The only right time is the moment you decide to start. So to quote Nike - JUST DO IT. Your future self with thank you.... #fitforaqueen See more