Mpowered Fitness & Health | Fitness trainer

Mpowered Fitness & Health

Phone: +61 480 292 478

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24.01.2022 FULL BODY @HOME DUMBBELL WORKOUT (Complete 3 or 4 days of the next week) Superset (complete 2 exercises with no rest between) 15 Reps... Squat Press Deadlift High Row 60 seconds Russian Twists Chest Press Reverse Fly 60 seconds Russian Twists Static Lunges Goblet Lateral Lunges 60 seconds Russian Twists Bicep Curls Tricep Extensions 60 seconds Russian Twists Reverse Curls Side Plank Pull-ins 60 seconds Russian Twists Repeat 2 - 3 times *remember to challenge yourself to change. Your workout will only ever be as hard as you make it. Keep correct form to avoid injury and adjust if necessary. Always have doctors clearance to exercise if you are suffering or have suffered a injury or have any medical issue

23.01.2022 Strong not skinny I’ve been lighter I’ve been a lot heavier... I’m now finding a balance where I’m the most confident with my STRENGTH, FITNESS, HEALTH & HAPPINESS I choose healthier foods because I know they benefit me both physically and mentally I choose to move my body and lift weights because I know they benefit me both physically and mentally I choose to take moments to stop, breathe and centre myself because I know they benefit me both physically and mentally I choose to educate myself and find what fits me, being flexible and knowing that rigidity will only work against me both physically and mentally FOCUS on more than a number FOCUS on your STRENGTH, FITNESS, HEALTH & HAPPINESS and everything else will fall into place both physically and mentally

23.01.2022 STOP DOING WHAT DOESNT WORK Change does not come from doing the same thing over and over and over and expecting different results. It’s finding something different that does work and staying consistent, especially when it gets hard.... Over a decade of trying Over a decade of failing Over a decade of dusting myself off and trying again Over a decade of educating myself What does work? SIMPLICITY Eat wholesome food you enjoy in moderation and with a degree of control and accountability (calorie deficit for body fat loss) Move your body, not just for the physical but the mental aspect as well Stay hydrated Remove as much negativity and stress as possible from your life Rest and Sleep 70kgs difference from unhealthy to healthy No shakes, smoothies, meal replacements, pills, skinny teas ......and if I can do it, you definitely can Message me to book a training session....your body and brain will thank you

22.01.2022 Stop waiting for someone else to tell you how to do it or do it for you...... START .....just START!!!!!!... You NEED to do the work You NEED to educate yourself You NEED to stop being comfortable You NEED to get real with yourself and your excuses You NEED to make the choices You NEED to take the action If your PURPOSE is strong enough, you WILL do what you need to do...... ......if it’s not.....then you’ll stay stuck where you are. Time for you to ask yourself the hard questions

21.01.2022 Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you need the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage. Stretching is also a fantastic way to unwind and de-stress the mind

19.01.2022 Every time you get knocked down, it’s up to you to decide to either stay down OR get back up and try again!!! The strong will ALWAYS dust themselves off and try again, that’s why they get results. The others will continue to stay knocked down, play victim and blame everything else for it.... Be the WARRIOR and continue to rise, no matter how many times you may fall......because it’s within YOU but ultimately it’s YOUR choice and your LIFE CHALLENGE 2 CHANGE

18.01.2022 A new week will begin tomorrow full of high expectations, goals to get closer to and the stress of it all. Instead of letting the I need to do it all weigh you down, take a moment now to reflect.... Can you plan and organise better for the week so it’s less stressful? Is there something you can do or someone who can help to make things easier? Sunday is a time to be aware of what’s working......what’s not working......and to find ways to make this week better. So, reflect, acknowledge, and be aware of the behaviours and habits leading you into another week. Reset and be ready to make your week ahead amazing

16.01.2022 Have an AMAZING EASTER beautiful people Unplug Eat the chocolate Make the memories ... Stay safe

13.01.2022 Do NOT live with regret If you want something badly enough, make whatever changes you need to make to make it happen It won’t happen overnight......it won’t even be easy... BUT those who you see that have the real results are proof that with stubborn determination (pigheadedness some would say) and a never give up attitude, prove CHANGE DOES HAPPEN

09.01.2022 If NOTHING changes, nothing CHANGES What does your internal dialogue tell you? When was the last time you got real with yourself? How badly do you actually want to be successful at changing your life for the better?... I’m not exceptionally gifted, my body type actually works against me, I haven’t had anything handed to me and weight just doesn’t magically drop from me and stay off...... ......but what I do have is a STRONG drive to achieve SUCCESS in the goals I have set for myself. I got fat (130kgs) because I was lazy and comfortable I got lean (62kgs) because I got real and uncomfortable with myself, changed my internal dialogue, developed discipline and habits and stopped with my bullshit excuses (because deep down, we all know our excuses are bullshit.....remember, time to get real) It didn’t happen in 12 weeks, it’s taken years It wasn’t for anyone else and their accolades and praise, it was for me It doesn’t end because a challenge has, this is my lifestyle Stop looking for the quick fix, the next miracle thing It’s within you, it always has been You just need to want it more than you want to be comfortable

04.01.2022 My exercise of choice is..........yep, burpees A great all over body exercise that gets the muscles working and the heart pumping. Burpees are also a big contributor to my change in body composition towards the end of 2020.... With this in mind, my challenge for April (and NO, THIS IS NOT A APRIL FOOLS JOKE) is to do a quick MIXED BURPEE workout each day of the month. By the end of April I am CHALLENGING myself to complete at least 1500 BURPEES, which equates to 50 BURPEES a day. Who’s joining me? With no challenge there will be no change and challenge will never happen if you do not step outside your comfort zone and get uncomfortable

02.01.2022 When you stop to take a moment or two for yourself, are you truly in the moment or are you thinking about a past event or planning for tomorrow???? It’s important to grow from our past but not live there......we can not go back and change it. It’s important to plan for our future but not be constantly looking for tomorrow.... We have today, we need to live today......and really live it Face mask Eye mask Teeth Meditation music Colouring in Water .......interruptions from little turds Living in the moment for today because tomorrow will come soon enough and I do not want to miss a second of the days I am fortunate enough to have and no apologies for doing what I need to do to stay present for those who are my life