Fit & Healthy Hillarys | Sport & fitness instruction

Fit & Healthy Hillarys

Phone: +61 418 276 762

Address: 5 Oaken Court 6025 Hillarys, WA, Australia

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25.01.2022 GROUP FITNESS TIME TABLE FOR DECEMBER * Monday 10 am - Circuit training * Monday 6.15 pm - Step Aerobic * Tuesday 9 am - Step Aerobic * Tuesday 5.15 pm - Circuit training... * Wednesday 9 am - Circuit training * Wednesday 6.15 pm - Body Toning * Thursday 9 am - Hard Core * Thursday 5.15 pm - HIIT/Boxing * Friday 9 am - Body Toning * Friday 6 pm - Pump * Saturday 8 am - Tabata * Saturday 10 am - Boxing Sessions run for 45 min with the exemption of Friday pm class which will run for 60 min BONUS BONUS $15 per session. Come to 4 group sessions a week and only pay for 3 ! No lock in contracts or membership fees Bookings are essential due to limited spots!!! Class description: - Circuit training: Covers all major muscle groups and one cardio exercise, plus focus on a certain muscle group ea week, rotating through 9 different stations 40 sec work/20 sec rest, 3 rounds - HIIT: High Intensity Interval Training: 30 sec work/ 20 sec rest, various high intensity exercises (of course low impact options will also be given ) - TABATA: 4 min of the same exercise (8x 20 sec work/10 rest) 6 different exercises - Step Aerobic: Cardio and muscle endurance followed by 5 min abdominal workout - Boxing: Muscle endurance and fitness training (gloves provided but clients are encouraged to bring their own) - Body Toning: Compound as well as isolation exercises to target individual muscles. Use of various equipment such as dumbbells, resistance bands, toning rings, fit balls, step boards etc - Hard Core - Full Body workout/ compound exercises with focus on the Core muscle group. Use of various equipment such as dumbbells, resistance bands, toning rings, fit balls, step boards etc - Pump: Full Body Workout with use of barbells, compound and isolation exercises. Weight training. See more

25.01.2022 Midweek LOL ;-)

25.01.2022 That's quite a good one Hope to see you soon at FAHH to work on what you can do

25.01.2022 Week 47: Circuit with focus on the Arms & Shoulders - Monday 10 am - Tuesday 5.15 pm - Wednesday 9 am Please message me to reserve your spot

24.01.2022 This week's circuit focus: Gluteus muscle group - Monday 10am and 6pm - Tuesday 9 am (instead of Step) - Wednesday 9 am

24.01.2022 Put it in your calendar: Fit & Healthy (or maybe not so healthy ) Party to celebrate a late Christmas/ Start of a good New Year. When: Sunday 10th of January , from 3 pm Where: 5 Oaken Court, Hillarys What to bring: Just yourself, smile on your face and your dance moves. Bathers and a towel if you would like to cool down in our pool. Drinks and finger food will be provided.

23.01.2022 Super healthy lunch or dinner , under 10 min cooking ! Crispy skin salmon with steamed veggies and couscous ( start with chopping veggies your choice and put them in a steamer, salt salmon and pan fry in non stick pan in some olive oil for 6-7 min. Start on medium heat skin side up then half way through flip fish over and turn up the heat to crisp up the skin. Slightly undercook salmon to have it moist and soft . While cooking the fish pour couscous in a ceramic bo...wl, add salt and garam masala ( spice mix) and boil your kettle . Poor hot water over couscous and cover with cling film or aluminium foil. Leave it to soak up the liquid until serving time. Sprinkle fresh parsley over the veggies and couscous, serve with a slice of fresh lime or lemon to sprinkle over the fish or/ and veggies for the extra zing but the acid in the citrus will also help to easier digest the oily ( but healthy oily) fish Bon apetit ! See more

23.01.2022 Perfect post workout meal: prawns and avocados on a bed of shredded iceberg lettuce. Dressed with a drizzle of evo, lime juice, salt, pepper and chilli flakes and small dollops of seafood sauce

23.01.2022 Ok. You know already that social distance and hand washing are your safest measurements to reduce the risk of contracting covid19. But please dont forget , during these stressful times of adapting to the madness of everything , to eat healthy , exercise regularly and get enough sleep to keep your immune system up. Big hugs take care everyone.

23.01.2022 LOL of the week.....

23.01.2022 JUST A FRIENDLY REMINDER SO WE ALL CAN FEEL AND TRAIN SAFE: If you are feeling unwell (especially with fever and dry cough) please stay at home. Please wash your hands or use provided hand sanitiser before and after your training. If you sneeze into your hands or blow your nose, please dispose supplied tissues into the bathrooms's bin and wash your hands / use provided hand sanitiser Avoid touching your face! ... Please bring your own mat or use a large towel on the studio's mats. No unnecessary interpersonal contact, especially hand to hand contact, such as hugs, high fives or handshakes. See more

22.01.2022 Super quick , healthy lunch: left over couscous in bottom of bowl , topped with diced cucumbers, red capsicums and tomatoes (or anything you can find in your fridge - remember: have good food in your fridge and you will eat good food ), finished with Greek yoghurt, dash of evo and loads of chopped herbs

22.01.2022 Chin ups at Kalbarri NP.... no excuses... always some options for a workout

22.01.2022 Its almost Monday again. New week. New day. New goals . Lets do it !

22.01.2022 Kids (Year 2-6) Core focused Training TERM 3 bookings open now. Wednesdays 4 - 4.45 pm in my studio (stay dry and warm during winter) . Stay fit and strengthen your core with fun games and some challenges. Trainer with Cert 4 in Fitness and Working with Children Check. Term fee of $ 100 (or $ 15 pay as you come)... Spots are limited. Please message me via FB or 0418276762 See more

21.01.2022 Happy Halloween

20.01.2022 Healthy, loaded with goodness, easy and freezable family meal. Made a huge pot of bolognese using lean mince and at least same amount of veggies ( onions, capsicums, carrots, celery, fresh tomatoes ,tomato paste and lots of fresh basil ) . Separated some of the meat sauce for todays Mexican lunch and added corn and back beans. Served with rice, chopped lettuce and some corn chips . Would have added avocado but didnt have any at home. The rest of the bolognese went into small containers into the freezer.

20.01.2022 Happy Mother's Day to all the lovely MUMS out there

20.01.2022 Happy Sunday: Back on track again with heavy weight workouts ... but hard on the chest presses without a spotter to perform to failure That's the problem if you are a Personal Trainer but actually could do with having one watching you.

19.01.2022 Heads-up so you can plan ahead: Studio will be closed for following classes/on following days: Friday the 20th of November: NO PUMP class (6pm) Studio closed from Saturday 12th of December to Thursday 17th of December (back open by Friday the 18th)

18.01.2022 Spots still available Kids’ core and strength training for term 1 of 2021: Wednesdays 5.15-6 pm $90 for a 9 weeks term ... (Starting on 03/02 finishing on 31/03) Fully qualified trainer Working with children card holder Lots of games to make exercising fun with focus on the core strength Ages 7-12 Please message me ASAP to reserve your child’s spot

18.01.2022 Always great to hear that my clients enjoy my classes and can see/feel their improvements :-) Skye Aloi recommends Fit & Healthy Hillarys. I have been doing sessions with Maria via zoom over the past few months while in isolation. Marias sessions have not only kept me fit but they have boosted my endurance with strength training and HIIT classes! Maria is incredibly knowledgeable, full of energy and fun and I will absolutely continue to attend her classes via zoom and in her studio. Thanks Maria!

17.01.2022 Mid morning snack: Sunset coloured fruit salad who needs a muffin loaded with processed sugar and fat when this is so yummy and healthy ?

17.01.2022 At this stage it looks like gyms can stay open BUT masks will be mandatory! Keep checking my business FB page or contact me directly for any updates ( in case if new announcements from WA’s premier) or for any questions or concerns regarding the running of my PT studio. Thank you for all your patience through these uncertain times

17.01.2022 Adjusted group fitness sessions to avoid heavy breathing with masks: - Tuesday 9 am Step will be a circuit class this week - Tuesday 5.15 HIIT will be a Tabata session - Thursday 5.15 pm Step will be run as Body Toning session Please NOTE: If weather allows, we can go outside, keep our distance to each other and take off masks when exercising vigorously.

17.01.2022 Got this message from a client regarding my online live streaming session So glad I still can motivate people and help them to stay physically and mentally fit through regular exercise See you soon on Zoom

17.01.2022 Some fun at Fit & Healthy Hillarys

16.01.2022 September Group Fitness Time Table (only two minor changes * Friday alternating Pump/Step at 5.45 pm * Saturday boxing back to 10 am ) Sessions run for 45 min with the exemption of Friday pm class which will run for 60 min BONUS BONUS :-) $15 per session. ... Come to 4 group sessions a week and only pay for 3 ! No lock in contracts or membership fees Bookings are essential due to limited spots!!! * Monday 10 am - Circuit training * Monday 6.15 pm - Step Aerobic * Tuesday 9 am - Step Aerobic * Tuesday 5.15 pm - Circuit training * Wednesday 9 am - Circuit training * Wednesday 6.15 pm - Body Toning * Thursday 9 am - Hard Core * Thursday 5.15 pm - HIIT * Friday 9 am - Body Toning * Friday 5.45 pm - Pump/Step * Saturday 8 am - Tabata * Saturday 10 am - Boxing Class description: - Circuit training: Covers all major muscle groups and one cardio exercise, plus focus on a certain muscle group ea week, rotating through 9 different stations 40 sec work/20 sec rest, 3 rounds - HIIT: High Intensity Interval Training: 30 sec work/ 20 sec rest, various high intensity exercises (of course low impact options will also be given ) - TABATA: 4 min of the same exercise (8x 20 sec work/10 rest) 6 different exercises - Step Aerobic: Cardio and muscle endurance followed by 5 min abdominal workout - Boxing: Muscle endurance and fitness training (gloves provided but clients are encouraged to bring their own) - Body Toning: Compound as well as isolation exercises to target individual muscles. Use of various equipment such as dumbbells, resistance bands, toning rings, fit balls, step boards etc - Hard Core - Full Body workout/ compound exercises with focus on the Core muscle group. Use of various equipment such as dumbbells, resistance bands, toning rings, fit balls, step boards etc - Pump: Full Body Workout with use of barbells, compound and isolation exercises. Weight training.

15.01.2022 Mindset. All about mindset. Was contemplating for some days to do a 10 k (10,000m) cross county skiing and this morning it manifested in my head. And in the afternoon I did it. 5,880 Fitbit steps. 507 cal burned. Full body workout . Feeling great. Off into the sauna now to release my muscles

14.01.2022 Yummy and healthy: thick tomato and pumpkin soup (no cream! Just olive oil, onions caramelised with small amount of sugar, fresh tomatoes, pumpkin, water, juice of lemon or lime, salt and pepper to your taste. I like to add chilli flakes in my portion. Topped with fresh basil and grated Parmesan

14.01.2022 How to make your own cheap treadmill , incl. disinfecting your feet. Double bonus ;-)

14.01.2022 Good morning everyone. Happy Sunday .

14.01.2022 GOOD NEWS! STUDIO WILL BE OPEN AGAIN BY SATURDAY ! WELCOME BACK EVERYONE! - West Australian Premier Mark McGowan has announced further eased coronavirus restrictions will apply from Saturday, May 1. - A new set of interim restrictions will come into effect until 12:01am on Saturday, May 8. - Indoor fitness venues, dance studios and gyms may reopen, but will need to abide by mask requirements

14.01.2022 Please NOTE: Studio will be closed again coming week from Friday 5th until the afternoon of Monday 8th (Step class will be running as usual at 6.15 pm ) Promised, last time I am taking a holiday until the July school holidays ;-)

14.01.2022 Ok. Here we go: 9 years ago, when I turned 40 (so now you all know my age ) I promised myself to be stronger and fitter when I will turn 50. 1 year to go now.....until I have to think of the next promise

13.01.2022 NEW on Saturdays 8 am TABATA training: Please message me to reserve your booking

12.01.2022 NEW! Thursdays 5.15 pm HIIT: Super Calorie Burner !! See you soon for a sweat dripping class Of course LOW IMPACT OPTIONS will be also given

12.01.2022 Today’s salad: Brighten up your day with this colourful tuna salad

12.01.2022 From https://www.wa.gov.au/ : Gyms can reopen but subject to the 2sqm rule. Subject to certain exemptions, masks must be worn at all times in indoor locations, including during exercise. Masks must be worn when exercising in indoor locations. Masks are NOT REQUIRED when exercising in outdoor locations, even when if physical distancing is not possible. I can offer PT sessions (as well as group sessions) outdoors in my back yard if you don't want to use masks during exercise but you must enter the premises with masks on. Thank you for your understanding during these uncertain times.

11.01.2022 GROUP FITNESS TIME TABLE FOR NOVEMBER * Monday 10 am - Circuit training * Monday 6.05 pm - Step Aerobic... * Tuesday 9 am - Step Aerobic * Tuesday 5.15 pm - Circuit training * Wednesday 9 am - Circuit training * Wednesday 6.15 pm - Body Toning * Thursday 9 am - Hard Core * Thursday 5.15 pm - HIIT/Boxing * Friday 9 am - Body Toning * Friday 6 pm - Pump/Step * Saturday 8 am - Tabata * Saturday 10 am - Boxing Sessions run for 45 min with the exemption of Friday pm class which will run for 60 min BONUS BONUS $15 per session. Come to 4 group sessions a week and only pay for 3 ! No lock in contracts or membership fees Bookings are essential due to limited spots!!! Class description: - Circuit training: Covers all major muscle groups and one cardio exercise, plus focus on a certain muscle group ea week, rotating through 9 different stations 40 sec work/20 sec rest, 3 rounds - HIIT: High Intensity Interval Training: 30 sec work/ 20 sec rest, various high intensity exercises (of course low impact options will also be given ) - TABATA: 4 min of the same exercise (8x 20 sec work/10 rest) 6 different exercises - Step Aerobic: Cardio and muscle endurance followed by 5 min abdominal workout - Boxing: Muscle endurance and fitness training (gloves provided but clients are encouraged to bring their own) - Body Toning: Compound as well as isolation exercises to target individual muscles. Use of various equipment such as dumbbells, resistance bands, toning rings, fit balls, step boards etc - Hard Core - Full Body workout/ compound exercises with focus on the Core muscle group. Use of various equipment such as dumbbells, resistance bands, toning rings, fit balls, step boards etc - Pump: Full Body Workout with use of barbells, compound and isolation exercises. Weight training.

11.01.2022 Something different today: baby spinach and beetroot salad with fresh goats cheese ( you could use feta instead) and crushed walnuts. Dressing: whole grain mustard, evo , lemon juice, balsamic vinegar: shake ingredients in a jar

11.01.2022 Great news. That means we can finally do PT boxing with pads and also start up circuit training and full use of the equipment for groups :-) From Saturday 6th of June: - Gyms, health clubs, indoor sports centres will be able to offer the normal range of activities, including use of all gym equipment. However, Gyms will need to be staffed at all times and undertake regular cleaning.... - Full contact sport and training will now be permitted in Western Australia. This will mean from next weekend, people of all ages will be able to start competitive contact sports.

10.01.2022 Kickstart the day ( and digestive system) with celery juice

10.01.2022 Please NOTE long weekend studio opening times/group sessions: - Friday 9 am Body Toning as usual (Studio will close at 12 noon NO AFTERNOON CLASS)... - Saturday STUDIO CLOSED - Monday STUDIO CLOSED FOR THE MORNING --- 6.15 Step class is on :-)

09.01.2022 Tuna salad ( again) because it’s so healthy and yummy and easy to prepare . Swap the booze for a refreshing Soda and lime with some frozen berries for a hint of flavour and of course for the looks

09.01.2022 Healthy option banana chocolate family cake (cut in small squares also great for kids lunchbox treats instead of sugary musli bars) : Mash 2 very ripe bananas with 3 eggs. Add 100ml sunflower oil, 50 ml milk, 50g raw cocoa powder, 120g caster sugar, 180g oat flour ( mill rolled oats in food processor) mixed with 1 tsp bicarbonate of Soda, mix all ingredients together well. Poor into buttered small cake or loaf tin. Bake at 160degrees for approximately 40- 45 min. Can be frozen. for an even healthier, no added sugar banana bread look up one of my older posts of : Oat banana bread or message me and I send you the recipe of this awesomely healthy treat

08.01.2022 Lol...some midweek fun ;-p

08.01.2022 GROUP FITNESS TIME TABLE FOR February 2021 * Monday 10 am - Circuit training * Monday 6.15 pm - Step Aerobic * Tuesday 9 am - Step Aerobic * Tuesday 5.15 pm - Circuit training... * Wednesday 9 am - Circuit training * Wednesday 6.15 pm - Body Toning * Thursday 9 am - Abs on * Thursday 5.15 pm - HIIT/Boxing * Friday 9 am - Body Toning * Friday 6 pm - Pump * Saturday 8 am - Tabata * Saturday 10 am - Boxing Sessions run for 45 min with the exemption of Friday pm class which will run for 60 min BONUS BONUS $15 per session. Come to 4 group sessions a week and only pay for 3 ! No lock in contracts or membership fees Bookings are essential due to limited spots!!! Class description: - Circuit training: Covers all major muscle groups and one cardio exercise, plus focus on a certain muscle group ea week, rotating through 9 different stations 40 sec work/20 sec rest, 3 rounds - HIIT: High Intensity Interval Training: 30 sec work/ 20 sec rest, various high intensity exercises (of course low impact options will also be given ) - TABATA: 4 min of the same exercise (8x 20 sec work/10 rest) 6 different exercises - Step Aerobic: Cardio and muscle endurance followed by 5 min abdominal workout - Boxing: Muscle endurance and fitness training (gloves provided but clients are encouraged to bring their own) - Body Toning: Compound as well as isolation exercises to target individual muscles. Use of various equipment such as dumbbells, resistance bands, toning rings, fit balls, step boards etc - Abs on: Full Body workout/ compound exercises with focus on the Core muscle group. Use of various equipment such as dumbbells, resistance bands, toning rings, fit balls, step boards etc - Pump: Full Body Workout with use of barbells, compound and isolation exercises. Weight training. See more

07.01.2022 With summer on its way and warmer temperatures, add more salads to your diet. Rich in important nutrients and fibre but low in calories (of course using light healthy dressings ) great tummy filler . Keep tuned : I will be posting some nice examples/ salad ideas over the next weeks . Today’s lunch: Curley fettuccine with home made pesto , with a huge side salad: tomatoes, onions and lots of parsley dressed with evo and balsamic vinegar .

07.01.2022 Fit & Healthy Hillarys get together party on Sunday First party people have arrived! Unfortunately I forgot to take more photos later when it got busy

06.01.2022 Wishing you all a very happy Christmas & best wishes for 2021 . Thank you for your support during the past year , it certainly has been an eventful one! Studio will be open again next week for PT and group fitness classes, please note: No PM class on New Years Eve and no AM class on New Years Day. Looking forward to seeing everyone back for training soon and also welcoming new clients to achieve their goals in the New Year!

06.01.2022 Start today....don't wait any longer...

05.01.2022 On popular demand/Trial: Extra boxing class: Thursdays 5.15 pm (instead of the HIIT circuit) . Let's smash it out!

04.01.2022 Not really the right weather for a salad today, so I decided to make this Spanish chickpea soup ... so easy , healthy and above all thank you Maria Vilarasau Fernandez for telling me about this recipe

03.01.2022 Lately I have been asked by a number of clients HOW TO REDUCE BELLY FAT. For starters, evaluate your diet and exercise habits. If you dont exercise regularly and are eating a diet high in saturated fat, processed sugar, and carbohydrates, and excess calories (portion size!!) , start changing those habits. Do exercises that require your muscles to work, which includes a combination of both resistance and cardiovascular exercise. Your muscle cells love glucose and need it to ...help feed those muscles with the energy they need to perform. It doesnt matter if youre lifting heavy weights or light weights your muscles will still uptake the glucose out of your blood. - - - Though I have posted this video once before, I will add it to this post , because it explains the effects of sugar and fat quite well and the main points of changing bad habits (exercise and diet) Worth watching ! The only point I don't agree is that in this video the presenter states to only do weight training until you plateau and then add HIIT. Yes, weight training is very important for weight loss but also cardio as you are burning lots of calories with cardio. Endurance training is great for fat burn but high intensity is also important for your cardio vascular fitness and health :-) See more

03.01.2022 Lots of positive feedback from my Zoom clients. Just had a lady joining today who took a bit longer to get back on board and now check out her comment . Hope to see YOU online soon as well if you havent joined me yet NO joining fees, just pay weekly as you go.

03.01.2022 Quite a good one...worth watching....I wouldn't say effortlessly but just some good reminders what to do and what not to do ;-)

02.01.2022 Todays healthy , yummmmmy super quick salad ( took me less than 10 min to throw it all together). Garlic prawns and warm mango salad on a bed of baby spinach, red onions, capsicums, Lebanese cucumbers , fresh coriander, spiced up with freshly ground pepper and dried chilli flakes, drizzle of evo and lime juice. Voila ! Bon appetit !

01.01.2022 I always have cleaned/disinfected my studio regularly to offer a high standard of hygiene which includes wiping down handles of ski erg, balustrade and surfaces in the toilet such as tap and flush with disinfectant wipes several times a day. Floor gets regularly mopped with water and Dettol and eucalyptus oil. Regular spraying of mats with natural disinfectant spray and wiping further equipment fortnightly such as DB, BB, Pull up bar etc. As we are facing a serious threat... of a highly contagious fast spreading virus, in addition to my standard cleaning praxis I will be wiping all equipment and door handles daily, respectively after each usage. I will also provide disposable equipment cleaning materials for you to keep your workout equipment extra clean if you wish so, especially in a group session where we move from station to station or share equipment. I also ask you to always use your work out towel on all gym equipment. A box with tissue paper is also supplied as usual in case you need to blow your nose but please put the tissue into the bin and wash your hands. I love to see you still working out to stay physically and mentally fit and healthy but if you don't feel well, please stay away to not take any chances of any possible spread. Let's all do our bit to keep each other happy, fit & healthy. Please read through following advice from WHO / ICRC advisory & applied to the Health & Fitness Industry as advocated by IHRSA, IDEA, ACSM & FA. Go about your daily life but PROTECT yourself from contracting Covid-19 by following these basic hygiene steps in the gym.

01.01.2022 Whats your pick? I will tell you my choice once I have had at least 10 replies

01.01.2022 Sunset from my PT studio today , when I was setting up for my Step class

01.01.2022 The perfect post workout meal: Avocado and mango salad with Australian tiger prawns, lime and sweet chilly dressing , light and healthy with protein from the prawns for cell repair incl your muscles, important fats from the avocado , vitamins and natural sweetness from the mango . For extra energy add some slices of crusty sourdough bread

01.01.2022 Heads-up so you can plan ahead: Studio will be closed on following days. Saturday 12th of December to Thursday 17th of December (back open by Friday the 18th) Thursday 24th of December Friday 25t of December Saturday 26th of December... (back open again by Monday the 28th of December) Thursday 31st of December studio closed in the evening (9am Hard Core class as usual) Friday 1st of January, studio closed in the morning (6 pm Pump as usual) (back open to full business again by Saturday 2nd of January) See more

01.01.2022 Healthy, low fat, super quick homemade salmon dip: store bought hot smoked salmon, low fat yoghurt, fresh lemon or lime juice, capers and pepper to your taste , blend in food processor ( or mix it all up with a fork - muscle power ). Top with dill ( serve with loads of veggie sticks and whole grain crackers)