Fit and Trim Personal Training in Carlingford, New South Wales, Australia | Medical and health

Fit and Trim Personal Training

Locality: Carlingford, New South Wales, Australia

Phone: +61 408 233 982

Address: 167 Marsden Road 2118 Carlingford, NSW, Australia

Website: http://www.fitandtrimpt.com.au

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• Medical and health
• Massage therapist
• Alternative & holistic health service
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25.01.2022 ‘PILATES THERAPY’ #selfcaretherapy Creating balance is essential, especially when activities such as running, cycling or just sitting! are a huge part of your lifestyle. ... Numerous lower body problems can be caused by inefficient pelvic and/or hip stabilization. Our body works as whole and when certain regions are not performing optimally, the body will find a way to move using another muscle or joint in a less efficient manner. This #sundayselfcare #pilatesflow addresses stability of the pelvic/lumbar region along with hip and posterior strength, all essential for good biomechanics. Thanks to my beautiful partner/ @duane_berg for showcasing how #realmendopilates Love to read your feedback #selfcaretherapy www.fitandtrimpt.com.au

25.01.2022 PILATES BASICS PilatesFitballMagic If you love #pilatesmat you may enjoy this series utilizing the #fitball ... Lets put some magic into our Pilates practice. Bookmark SWIPE Like + TAG a friend who may benefit. Video 1 is a snippet of all 7 exercises. Full series to be found on my IG page @cb.fitpilates Try this series of 7 exercises, focusing on: 1. Core and abdominals. 2. Hip and spine mobility. 3. Glutes. 4. Shoulder and spine stability. Try completing 3 rounds, 15 reps per exercise / per side. Exercise list 1. Single leg stretch. 2. Single leg abduction. 3. Chest lift double leg press. 4. Medial double leg press. 5. Ball lift. 6. Rollup. 7. Standing leg curl lift. Love to read your comments @cb.fitpilates #pilatesfitballmagic Book your training session and massage with us.

25.01.2022 CORE & HIPS’ Toneybandsthursday . Vital and relevant link to hip stability and strength are the muscles that surround and support the hip joint. ... This integrated system involves multiple muscles firing during hip movement along with the structures of the torso and lower limbs creating the fundamentals to stand with good posture and to generate power. Therefore when we think of hip and spine strength, we need to address a wide range of exercises allowing strength and stability through various planes of motion. In this series I’m wearing the weighted @toneybands on my ankles along with the #miniball to facilitate beautiful feedback and neuromuscular coordination. Try all 7 exercises, aiming at 15 reps per exercise, per side. To add Toneybands to your #athomeworkouts Click on the link in my bio. Code: Toneybandsthursday/Charell to receive 20% discount. Note: This video is a snippet of all 7 exercise. Full series on my IG page. See more

25.01.2022 ‘BAND & BALL’ FunctionalFitPilates A new week with new options. Welcome to my ‘Band & Ball’ series,designed to improve your posture, shape and tone your body.... This series I’ve incorporated unilateral work, thoracic rotation, balance work and spine extension work, all essential to improve how you stand, move and function in your daily activities. Exercise list 1. Sumo squat + single row. 2. Sumo squat + row with rotation. 3. Sumo squat upright row. 4. Lunge with flyers with rotation. 5. Single leg kick & balance with rotation. 6. Single leg squat with chest expansion. 7. Swan dive combo. 8. Spine extension with rotation. 9. Extension with single arm reach. Love to read your comments. Happy Monday Book your private session. www.fitandtrimpt.com.au Music ‘Take it all for granted’ @Harveysoto https://www.harveysoto.com/

25.01.2022 Lets be SMART about living a healthy lifestyle and fulfilling life. Make small Smart changes in your lifestyle, establish it as a strong habit first, essentially setting you up to successfully move forward. Lets remember, regardless of whats going on in the world, when our health is absent, wisdom cannot reveal itself, strength cant be exerted, and wisdom is powerless. ... Tuesday inspiration. #charellfitness #fittofunctionwell Wearing KDW Apparel Malibu leggings. #iwearkdw To purchase use code: CBFITPILATES to receive 15% discount. See more

25.01.2022 ‘PILATES BASICS On the ball’ Getting back to simple ways to utilize the #fitball training. ... SWIPE to view each exercise in detail. This weeks series focuses on building posterior strength, lateral strength, pelvic lumbar stability, all essential to promote stability, athletic performance, decrease back pain. I’ve placed the ball against the wall which will aid in building confidence when moving through each exercise. With each exercise mindfully connect to the #powerhouse to support pelvic lumbar region, glutes and spinal alignment during each exercise. I’m wearing the fabulous @toneybands around my wrists to create fabulous feedback to the upper body. Exercise list 1. Bridge lift & lower. 2. Bridge single leg stretch. 3. Shoulder bridge scissor arms. 4. Split leg reverse plank.R 5. Split leg reverse plank.L 6. Side plank hip lift.R 7. Side plank hip lift. L 8. Straight leg bridge leg kicks. 9. Bridge hamstring curls. Love to read your comments. @cb.fitpilates #fitfunpilates Interested in adding @toneybands to your #homeworkouts ? Click on the link in my IG bio. Code: Toneybandsthursday/Charell to receive 20% discount. www.fitandtrimpt.com.au

25.01.2022 Build confidence Improve how you function Develop functional core strength Flex disc fitness.... DM me for discount code. Train smart Train with with us http://fitandtrimpt.com.au/

24.01.2022 PILATES THERAPY #selfcaretherapy Creating balance is essential, especially when activities such as running, cycling or just sitting! are a huge part of your lifestyle. ... Numerous lower body problems can be caused by inefficient pelvic and/or hip stabilization. Our body works as whole and when certain regions are not performing optimally, the body will find a way to move using another muscle or joint in a less efficient manner. This #sundayselfcare #pilatesflow addresses stability of the pelvic/lumbar region along with hip and posterior strength, all essential for good biomechanics. Thanks to my beautiful partner/ @duane_berg for showcasing how #realmendopilates Love to read your feedback #selfcaretherapy www.fitandtrimpt.com.au

24.01.2022 ‘PILATES BASICS on the ball’ PilatesFitballMagic One way to work on your proprioception, whether it’s post injury, or simply to improve how you function, so to prevent injury’s and falls, is using a #fitball. ... In this series I’m using a single 2 kilo weight, which not only stimulates greater core stimulation to stabilize, it follows along the line of unilateral training, which facilitates rehabilitation due to indirectly stimulating the opposing side. Aim at completing 16 reps per side. Note: I’m previewing just one side. Exercise list 1. Lift and rotate. 2. Seated shoulder press + spine twist. 3. Prone wide row. 4. Prone wide row with opposing leg lift. 5. Swan dive modified. 6. Prone side leg lift. @cb.fitpilates #pilatesfitballmagic Love to read your feedback. See more

24.01.2022 ‘MOVES to GAIN’ #selfcaretherapy With most people working from home atm, we are sitting more and moving less. This series using the #foamroller focuses on disc hydration, along with spine, hip and shoulder mobility. ... Work systematically through this series, completing up to 20 reps per exercise. Exercise list 1. Seated thoracic & shoulder mobility. 2. Seated shoulder slides. 3. Seated thoracic rotation. 4. Seated spine Flexion & extension. 5. Lying hip and hamstring mobility. 6. Lying hip and spine hydration. 7. Lying thoracic mobility. 8. Spine mobility with rotation. Love to read your comments. Monday’s series on the roller focuses on strength & mobility. Find more on my IG accounts: @cb.fitpilates @charellfitness Find me live at Motify 11 am for a Core and Ab workout. www.fitandtrimpt.com.au Online Bootcamp Private’s One on One PT

23.01.2022 Sunday therapy #selfcaresunday Building strength through the hips, and lateral sling is an essential component in improving your posture. ... Try this flow combining some lovely #matpilates exercises to mobilize and strengthen the hips and spine. Moving with Duane Berg This was part of our #selfcaresunday www.fitandtrimpt.com.au See more

23.01.2022 ‘MUSCLE FOR FUNCTION’ FitFunPilates . GLUTES - are this weeks focus, essential for sports performance, posture and good biomechanics, however detrimental when inhibited, or when trigger points are present. .... Glutes 1. Phasic muscles are predominantly Type II fast twitch muscles. 2. Tend to fatigue at a faster rate and are prone to inhibition (poor activation). 3. Essential for good biomechanics and decrease back pain! 4. More prone to trigger points due to lifestyle and / or faulty movement patterns. 5. Trigger points inhibit movement and may restrict ROM, therefore causing further issues. . Here using the higher frequency massage gun from @rezlekfitness A exceptional solution to in between visits to your therapist, releasing trigger points, taught muscles, improving blood flow, therefore improving function. . Using the hip resistance bands, I’m showing various ways to train Glutes to improve stability and function at home. . Bookmark SWIPE to view in detail the massage and exercises. . To purchase your own massage gun and hip resistance band, click on Rezlek Fitness link in my IG bio. Promo Code CBFIT10. . Follow for further tips. @cb.fitpilates #fitfunpilates www.fitandtrimpt.com.au

23.01.2022 ‘PLANKS’ #fridayreformer .. Creating stronger structure using body weight is a great way to improve how we function. ..... This series of 6 exercises set up with the short box on the reformer is a few favorite and challenging exercises working with one blue spring. .. The aim is to build joint stability and strength through various positions. .. Exercise list 1. Supported lunge with rotation. 2. Plank on elbows froggy + up stretch. 3. Side plank with rotation. 4. Plank knee stretch + up stretch flexion. 5. Push-up mountain climber. 6. Reverse plank pull through. .. Friday done best. Private’s Massage therapy Book your appointment for next week.

23.01.2022 Pilates is my.therapy #sundayselfcaretherapy If your new to my page, you may not know Ive had #anteriorspinefusion in my lumbar spine.... There are so many reasons why I love the Pilates Method The core is the centre to every functional movement we do in our daily activities. Incorporating Pilates into your regime will create sustainability during athletic performance, that being part of the essential formula to enhancing how you function in your life. Together with my wonderful husband/trainer Duane Berg this flow focuses on spinal and fascia mobility, along with hip and abdominal strength. Happy Sunday from us to you This is my therapy. #selfcare Love to read your feedback

22.01.2022 ‘Mini-ball Pilates’ Toneybandsthursday Simple and effective the addition of the mini-ball facilitates improved activation of the adductors, hips and core. I’ve incorporated the @toneybands in this series which adds further feedback to the shoulders in exercise 3 & 4.... NOTE Balance is always the key in any successful programming. Add posterior strength exercises, focusing on Glutes, lats, posture muscles along with gently spinal extension work will be of great benefit. Bookmark SWIPE Like + TAG a friend who may benefit This video is a snippet of all 4 exercises. Find the full series on my IG page along with link for the Toney Bands. Click on the link in my IG bio. PROMO CODE: Toneybandsthursday/Charell to receive 20% discount. Happy Thursday

22.01.2022 ‘PILATES THERAPY’ #sundayselfcare Finding the balance for the sake of our #mentalhealth needs to be our top priority. ... This Sunday’s #selfcaretherapy #pilatesflow with my amazing partner Duane Berg highlights mobility, stability, strength and #fluidity Encompassing #pilatesprinciples this flow includes #rollover and #legpull a few of our favorites. Happy ‘Self Care Sunday’ #realmendopilates Duane Note: Video speed is up. @cb.fitpilates #fitfunpilates www.fitandtrimpt.com.au Remedial Massage Private’s Bootcamp Functional Fitness PT

22.01.2022 ‘OBLIQUES Beginner to Advanced’ FunctionalFitPilates . Obliques.. they flex the torso, contra-laterally rotate the torso and assist in stabilization of the pelvis, but do we associate our obliques to great posture & performance? ... . Note The obliques are part of the SPL ( SPIRAL FASCIAL LINE) - functions posturally to wrap the body in a double spiral, helping to maintain balance across all planes. . This year I will be highlighting the ‘why’ The reasoning behind programming exercises for performance and good posture. . LETS BE SMART AND EDUCATE OUR CLIENTS. . Raise your hand . BOOKMARK SWIPE to view in detail the beginner to advanced options. . The intro video is the beginner options of all 6 exercises. Full series on my IG page . Exercise listLevel 1,2,3. 1. Chest lift with twist. 2. Side legs chest lift. 3. Pendulum. 4. Oblique roll back. 5. Can can. 6. Side plank. . I’ve to read your feedback.. Like + Tag a friend who may benefit. @cb.fitpilates #functionalfitpilates . . Wearing beautiful seamless compression leggings and crop from White Artica . Click on the link in my IG bio to browse the collection. Promo Code: CHARELL FOR WA. See more

22.01.2022 Heres a sneak peak of our Wednesday Workout posted on my fitness IG page @charellfitness Trust in the process. Trust our professional approach to building functional strength safely.... Happy Fit Wednesday www.fitandtrimpt.com.au Book your bootcamps, Private sessions with us.

22.01.2022 ‘CORE BUILDING BODY WEIGHT Moves’ #fittofunctionwell No matter what daily activity/ sport you participate in, functional strength is necessary to decrease injuries and pain. ... Here’s a great an effective workout you can try, by yourself or with a friend. Bookmark Swipe + Like + TAG a friend. Work through each exercise, completing up to 30 per exercise. Exercise list 1. Quadruped shoulder rotations. 2. Up -stretch + narrow press up. 3. Side support + twist & lift. For the complete workout visit my fitness IG page: @charellfitness Love to read your comments. With Duane Berg. #charellfitness www.fitandtrimpt.com.au Private’s Personal Training Bootcamp Remedial Massage

21.01.2022 ‘FOAM ROLLER PARTNER SERIES’ #fittofunctionwell I love the dynamic challenges that the #foamroller presents. ... If you haven’t planked on them for awhile try this series. Two is more challenging thank one. To view the full series, go to @charellfitness IG page. Aim at completing 30 reps er exercise, 15 per leg. Rest. Repeat twice. Exercise list. 1. Plank leg lift + Spider-Man combo. 2. Plank to up-stretch. 3. Hover mountain climbers 4. Prone hover + donkey kicks. 5. Quadruped lift & lower. Love to read your comments. Happy Motivation Monday. With Duane Berg #charellfitness www.fitandtrimpt.com.au Bootcamp Personal Training Pilates Remedial Massage

21.01.2022 ‘BOSU FLOW’ Fittofunctionwell Finding balance in your training is essential, right? This flow on the @bosu_fitness focuses on mobility and strength work combined together, working done side down.... Keep the balance right! Listen to your body! Love to read your comments Happy Tuesday @charellfitness #fittofunctionwell www.fitandtrimpt.com.au See more

21.01.2022 MINI BALL PILATES FitfunPilates Take a moment out of your day to rediscover the magic of the #minipilatesball ... The variations are endless, with incredible hidden challenges with each diaphragmatic breath In this series I tackle adductors, core, abdominals and mobility. Aim at completing each exercise and side 15 times. Try 3 rounds resting for 1 minute. Exercise list 1. Single leg stretch alternating. 2. Oblique twist 1. 3. Oblique twist 2. 4. Side leg lift + side lift. 5. Double leg lower & raise. 6. Supported Double leg. 7. Rolling ball + teaser. Find the FULL series on my IG page: @cb.fitpilates Music Raise a Hallelujah https://www.harveysoto.com/

20.01.2022 Happy Friday and welcome to my #fridayfieldtrip in this stunning Sydney location. Today Im working with the amazing Alpha Resistance Bar to which Im working the entire body within this series of 9 exercises. This video shows a glimpse of each exercise.... Full series in my IG page @cb.fitpilates Working with the Alpha Resistance Bar, promotes #fullbodyintegration equal to the #reformer and a functional resistance workout in the gym. Exercise list 1. Roll downs. 2. Roll down + shoulder press. 3. Criss Cross scissor leg core. 4. Double leg circle core. 5. Standing shoulder press + torso rotation. 6. Single leg stork. 7. Standing shoulder press side lunge. 8. Prone froggy extension. 9. Prone alt leg lifts. Love to read your feedback. A fabulous home studio prop that can be taken anywhere, folds up and is lightweight. Interested in purchasing the Alpha Resistance Bar.? Click on the link in my IG bio. @alphadelux Promo code: charell20 to receive 20% discount. @duane_berg Wearing Lace outfit from @asicaustralia http://fitandtrimpt.com.au/

20.01.2022 ‘ABS & HIPS’ #loopbandworkout Let’s kick into a new August with simple but effective series using a medium loop band. ... Complete 3 rounds. 15-20 reps per round. Tips 1. Lift out of the shoulder, avoiding collapsing. 2. Engage the core to stabilize and support. Exercise list 1. Knee pull pulse. 2. Single leg press. 3. Leg press pulse. 4. Rotation scissor. Love to read your feedback. Happy Motivational Monday @charellfitness #fittofunctionwell www.fitandtrimpt.com.au Massage Private’s Functional training Bootcamp

20.01.2022 PILATES on the BALL #fitfunpilates The benefits of working on the #fitball are endless, put an #indianringneckparrot on you, its just got much more fun ! ... Part 3 of a series with Paris celebrating my birthday month. This series focuses on improving your core strength, lateral and posterior strength, with a sneaky set of push-ups thrown in. Join me this month as I gracefully get older, building strength, stability, mobility and flexibility with intention and purpose. Full series on my Instagram Page @cb.fitpilates Exercise list 1. Side support knee to side leg lift. 2. Side bend. 3. Plank combo. 4. Pushups 5. Swan dive. Love to read your feedback. #cbfitpilates #Fitfunpilates See more

19.01.2022 ‘ABS & THIGHS’ FitFunPilates This weighted workout using a 3 kilo dumbbell builds functional strength, developing great core activation, oblique, abdominal and inner thigh strength. ..... Complete 2 rounds. 16 reps per exercise, per side. .. Exercise list 1. Seated spine twist, half roll back. 2. Seated spine twist, half roll back leg lift. 3. Chest lift chop + cross cross. 4. Teaser frog adductor combo. 5. Turkish getup modification. 6. Side support leg pulse + side lift combo. .. Love to read your comments. @cb.fitpilates #fitfunpilates Wearing the beautiful seamless leggings from @enticeleggings Code: Charell15 for 15% discount.

18.01.2022 FULL BODY WORKOUT FitFunPilates This weeks #fridayfieldtrip I brought along my Alpha Resistance Bar. ... Lightweight and able to fold up, this amazing prop is perfect to take outdoors, great #noreformer prop and very versatile. Video 1 is a collection speed up of all 7 workouts. Exercise list 1. Lateral rotation. 2. Squat press. 3. Tricep extension. 4. Bicep curl. 5. Teaser. 6. Criss cross. 7. Double leg stretch. Simple movements integrating the principles of #fullbodyintegration this bar is a fabulous and versatile prop for your home workouts. Interested in purchasing the Alpha Resistance Bar.? Click on the link in my IG bio. @alphadelux Promo code: charell20 to receive 20% discount. Happy Fit Friday @cb.fitpilates

18.01.2022 ‘Healthy exercise habits’ Finding the balance between a sedentary lifestyle and a healthy lifestyle can simply be some form of moderate exercise per day. Pilates based workouts are safe and effective for everyone, with benefits that exceed our expectations.... Developing stable joints, strong posture muscles and core is essential to decrease potential injuries, back, hip and shoulder problems. This simply flow with @Duane_berg focuses on full body integration, with the core charging the entire system up with ‘Power’ Let’s choose to nurture our bodies daily. Love to read your comments. #cbfitpilates #fitfunpilates Www.fitandtrimpt.com.au

18.01.2022 ‘PILATES THERAPY’ #selfcaresunday This weeks #selfcare #pilatesflow integrates the back and front line, perfect to build stability, strength and mobility. ... One exercise solution to prevent the lower back from becoming a weak link in the core is back extension muscles and glutes. This series targets these essential muscle groups, systematically firing to provide support during the hinge, extension, planks and the up stretch. Thanks to my amazing partner @duane_berg for showcasing how we all need to integrate #functionalpilates into our programming. Love to read your feedback. Book your private’s with us! www.fitandtrimpt.com.au @cb.fitpilates #fitfunpilates and together we can make a difference Happy Self Care Sunday Music ‘Back to the Basics’ @Harveysoto https://www.harveysoto.com/

18.01.2022 The Power of Pilates Our core muscles surround our spine, rib cage, and pelvis providing stability, mobility, and possibility within the whole of the trunk. Many of the muscles of the core are also muscles of respiration. If we are lacking in full facility in these tissues, it profoundly affects our breathing mechanics.... Let our life moments, passion, love for our craft make us ever more compassionate to those who we train, see and treat each day. Im so incredibly blessed to be moving with my beautiful Pilates friends, Ava, Susan and my beautiful husband/trainer Duane in this full body #pilatesflow Today choose to move with purpose! Book your privates. www.fitandtrimpt.com.au #pilatestraining #personaltraining #remedialmassage #vibrationtherapy See more

18.01.2022 ‘Character is like a tree and reputation like a shadow. The shadow is what we think of it, the tree is the real thing.’ http://fitandtrimpt.com.au/

17.01.2022 ‘MINI BALL PILATES’ FitfunPilates Take a moment out of your day to rediscover the magic of the #minipilatesball ... The variations are endless, with incredible hidden challenges with each ‘diaphragmatic breath’ In this series I tackle adductors, core, abdominals and mobility. Aim at completing each exercise and side 15 times. Try 3 rounds resting for 1 minute. Exercise list 1. Single leg stretch alternating. 2. Oblique twist 1. 3. Oblique twist 2. 4. Side leg lift + side lift. 5. Double leg lower & raise. 6. Supported Double leg. 7. Rolling ball + teaser. Find the FULL series on my IG page: @cb.fitpilates Music Raise a Hallelujah https://www.harveysoto.com/

17.01.2022 ‘LOVE YOUR HIPS’ FunctionalFitPilates It’s August! a new month with a new theme, ‘Love Your Hips’ Join #functionalfitpilates this month, sharing your workout with us. ... To kick off I’m showcasing 9 progressive exercises working with #sliders and the #foamroller No slider? Use a towel on the floor or socks. The foam roller is not only a tool to replicate a barre, it opens up in the hips in the floor work. Option use a large pillow instead. Simple exercises focusing on concentric and eccentric work along with mobility training. Why? Hip flexibility and mobility allows for more powerful sports performance, ensures correct lifting and movements are accessible without putting excess strain into the back. Aim at working systematically through each exercise, completing 15 reps per exercise, per side. Exercise list 1. Spinal warm up. 2. Lunges. 3. Semicircle + knee lift. 4. Mountain climbers. 5. Side sweep + tricep press. 6. Sweep through. 7. Side support scissors. 8. Froggy lifts + open/close. 9. Leg slides + leg kick. Love to read your feedback. www.fitandtrimpt.com.au

17.01.2022 ‘FULL BODY WEIGHT WORKOUT’ #fittofunctionwell How’s your motivation going to keep moving. ... We know for our physical and mental health we need some form of exercise right To make it simple here’s a few exercises you can do yourself or with your family. Exercise list 1. Step up + push-up. 2. Tricep dips with single leg extension. 3. Prisoner lunge with rotation. Enjoy More to come out on my new Fitness IG page: @charellfitness Happy Motivational Monday www.fitandtrimpt.com.au Online training PT one on one We have you covered!

17.01.2022 ‘Pilates is my.therapy’ #sundayselfcaretherapy If your new to my page, you may not know I’ve had #anteriorspinefusion in my lumbar spine.... There are so many reasons why I love the ‘Pilates Method’ The core is the centre to every functional movement we do in our daily activities. Incorporating Pilates into your regime will create sustainability during athletic performance, that being part of the essential formula to enhancing how you function in your life. Together with my wonderful husband/trainer Duane Berg this flow focuses on spinal and fascia mobility, along with hip and abdominal strength. Happy Sunday from us to you This is my therapy. #selfcare Love to read your feedback

17.01.2022 ‘MOVEMENT THERAPY’ .. For the purpose of healthy exercise and preventing injuries, it’s important to create movement through various planes. .. Moving in an awkward way will diminish your capacity to excel physically and it can also leave the body at greater risk for various traumas.... .. Therefore, using the right movements allows for better positioning and more stable, graceful movements. This diminishes negative impact and improves the overall performance. .. Wednesday’s barre inspired flow using the #flexdisc is a beautiful functional way to move through various planes, promoting hip mobility and stability. .. The flex disc system from @_flexnow is a sensational addition to any home workout. Click on the link in my IG bio. Promo code: CBFIT to receive 15% discount. Australia DM me for your Code and link. .. Happy Wednesday. @cb.fitpilates #fitfunpilates www.fitandtrimpt.com.au

17.01.2022 LOVE YOUR HIPS FunctionalFitPilates Its August! a new month with a new theme, Love Your Hips Join #functionalfitpilates this month, sharing your workout with us. ... To kick off Im showcasing 9 progressive exercises working with #sliders and the #foamroller No slider? Use a towel on the floor or socks. The foam roller is not only a tool to replicate a barre, it opens up in the hips in the floor work. Option use a large pillow instead. Simple exercises focusing on concentric and eccentric work along with mobility training. Why? Hip flexibility and mobility allows for more powerful sports performance, ensures correct lifting and movements are accessible without putting excess strain into the back. Aim at working systematically through each exercise, completing 15 reps per exercise, per side. Exercise list 1. Spinal warm up. 2. Lunges. 3. Semicircle + knee lift. 4. Mountain climbers. 5. Side sweep + tricep press. 6. Sweep through. 7. Side support scissors. 8. Froggy lifts + open/close. 9. Leg slides + leg kick. Love to read your feedback. www.fitandtrimpt.com.au

16.01.2022 FEEL GOOD PILATES’ For those who don’t know much about me, I’ve been working in this Industry for 21 years, teaching group fitness, personal training, Private pilates along with Remedial Massage. If your not convinced yet, can I encourage you to incorporate some form of Pilates training into your week.... Pilates changes your posture and shape by educating you how to engage your deep core muscles, how to breath properly and how to move in a controlled manner. For more #fitnessworkouts check out my NEW! IG Fitness page, where I share workouts along with partner workouts with @duane_berg. Today’s Mothers Day in Australia . I salute you all and am truly thank full for our mums. www.fitandtrimpt.com.au Pilates private’s Personal Training Bootcamp Remedial massage

16.01.2022 CORE BUILDING BODY WEIGHT Moves #fittofunctionwell No matter what daily activity/ sport you participate in, functional strength is necessary to decrease injuries and pain. ... Heres a great an effective workout you can try, by yourself or with a friend. Bookmark Swipe + Like + TAG a friend. Work through each exercise, completing up to 30 per exercise. Exercise list 1. Quadruped shoulder rotations. 2. Up -stretch + narrow press up. 3. Side support + twist & lift. For the complete workout visit my fitness IG page: @charellfitness Love to read your comments. With Duane Berg. #charellfitness www.fitandtrimpt.com.au Privates Personal Training Bootcamp Remedial Massage

16.01.2022 ‘Foam Roller TONE & REVIVE’ If you haven’t used the #foamroller other than #myofascialtherapy give this series a try. The major focus in this series is on the core, hips and mobility. ... Bookmark Like + TAG a friend. Love to hear your feedback. Exercise list 1. Kneeling mermaid 2. Lats & spine release. 3. Connecting to core & shoulders. 4. Hip & hamstring release. 5. Glutes, hips & lateral muscles. 6. Planks & leg challenge. The full release will be on our YouTube channel this week. Have a great day Find me on Instagram: @charellfitness @cb.fitpilates www.fitandtrimpt.com.au Find my ‘Tone & Revive’ online workouts using foam roller at Motify Online training Online Bootcamp Private’s 1 on 1

15.01.2022 PILATES THERAPY #sundayselfcare Finding the balance for the sake of our #mentalhealth needs to be our top priority. ... This Sundays #selfcaretherapy #pilatesflow with my amazing partner Duane Berg highlights mobility, stability, strength and #fluidity Encompassing #pilatesprinciples this flow includes #rollover and #legpull a few of our favorites. Happy Self Care Sunday #realmendopilates Duane Note: Video speed is up. @cb.fitpilates #fitfunpilates www.fitandtrimpt.com.au Remedial Massage Privates Bootcamp Functional Fitness PT

14.01.2022 ‘BOSUBANDBOOTY’ FitFunPilates Creating stability around our hips, spine and shoulder girdle are an essential component for a healthy posture. ... This series working on the #bosu and with the use of the #resistanceband encompasses the principles of #fullbodyintegration Tips for success 1. Core activation. 2. Engage muscles of the shoulder girdle. ( avoid sinking) 3. Glute activation. Complete 3 rounds, 15 reps per exercise, per side. Exercise list 1. Elevated clam + rotation. 2. Quadruped with walk + up-stretch. 3. Donkey kicks. 4. Front support external rotation leg extension. 5. Hip bridge + leg lift & lower. 6. Hip bridge + external rotation leg press. 7. High toe hip lifts. 8. Hip bridge pulses. Love to read your comments. www.fitandtrimpt.com.au Remedial Massage Pilates Private’s Small group training Functional training Bootcamp

14.01.2022 There’s one of my online Peak Performance programs to suit everyone. Proud to have been voted one of the Top 10 trainers on this platform. Motify

14.01.2022 ‘Functional Core with bands’ FunctionalFitPilates This weeks series using the #loopband is a progressive challenging workout that focuses on building your core in a functional way as we tone-up the entire body. A great full body workout, to keep you motivated this week. ... No band all good, use a weight or just work with your own body weight. Aim at completing 15 reps per exercise. Rest 1 minute. Then try round 2. Exercise list 1. Side support hip lift & row. 2. Side support bicep curl. 3. Elbow support wide row & leg kick. 4. Side support row with leg lift & lower. 5. Externally rotated hip hinge wide pull with lat pull. 6. Scorpion. 7. Oblique twist. 8. Lat row and twist. 9. Spiderman. Love to read your comments. Have a great week. Love Charell www.fitandtrimpt.com.au Fit and trim bootcamp Private’s Personal training Remedial Massage Vibration training

14.01.2022 PILATES BASICS’ On the ball There’s something about the change of seasons. As we move from our gorgeous Winter to Spring, I share a few beautiful and therapeutic basic moves that are great for beginners to the more experienced. ... Bookmark SWIPE to view each exercise in detail. Like + TAG a friend who may be This Video is a snippet of all 7 exercises. Note: the speed is The entire series to be found on my IG account. Exercise list 1. Seated saw. 2. Roll down flow. 3. Seated knee lift, stability focus. 4. Half roll back with rotation. 5. Standing hip hinge hamstring stretch. 6. Kneeling lateral stretch + cross sling release. 7. Kneeling side stretch. Aim at completing each exercise, focusing on the core controlling each sequence. Love to read your feedback. @cb.fitpilates MAX #fitball The Fitball Shop Book your private’s and massage treatments. Charell Berg Duane Berg

13.01.2022 ‘Pilates is my therapy’ #sundayselfcare My Sunday is a beautiful day to which i can reset, reflect, restore and nurture our soul. ... This weeks #selfcare flow on my #stabilitychair is far from perfect, but I’m not perfect and that’s okay, as it’s my therapy to which I share with you. This week nurture your soul which will empower you to give that much more to your clients, your loved ones, or simply someone who needs help. This is my #selfcaresunday What’s yours? Love to read your comments. @cb.fitpilates #fitfunpilates See more

13.01.2022 MINI BALL SERIES Toneybandsthursday This weeks series using the #miniball and #toneybands creating wonderful feedback to the upper body and powerhouse. ... The instability and feedback created from the #miniball essentially making this prop a powerhouse to assist in #coreactivation and #shouldergirdle connection for example in this series. Full series on my IG page. Exercise list 1. Spine stretch + reverse plank. 2. Modified single straight leg stretch. 3. Double leg lower raise. 4. Full body extension + reach. Love to read your feedback. @cb.fitpilates #fitfunpilates #miniballpilatesseries To purchase a pair for your #homeworkouts click on the link in my bio. Code: Toneybandsthursday/Charell to receive 20% discount. See more

13.01.2022 CORE HIPS BACK Toneybandsthursday .. Placing importance of Glute, core and a strong back is essential for good healthy pain free posture along with athletic performance. I’m showing 5 simple and effective ways you can do this at home with the added #toneybands weighted anklets.... .. If the Glutes are weak or inactive they cannot hold our pelvis in the right position, and help maintain correct alignment of your femur. This can cause the wrong muscle groups to be switched on and over activate to help compensate for the lack of strength in the Glutes. .. Aim at completing 3 sets, 16 reps per exercise, per leg for a great hip, back and core workout. .. Exercise list 1. Side support clam. 2. Hip bridge leg lift + chest lift. 3. Frog hip lift + leg kick. 4. V hip lift leg lift. 5. Quadruped donkey kick + arabesque. .. Love the read your feedback. @cb.fitpilates #fitfunpilates .. Wish to add a pair of Toneybands to your #athomeworkouts Click on the link in my IG bio. Code: Toneybandsthursday/Charell to receive 20% discount. .. See more

13.01.2022 ‘The Power of Pilates’ Our ‘core’ muscles surround our spine, rib cage, and pelvis providing stability, mobility, and possibility within the whole of the trunk. Many of the muscles of the core are also muscles of respiration. If we are lacking in full facility in these tissues, it profoundly affects our breathing mechanics.... Let our life moments, passion, love for our craft make us ever more compassionate to those who we train, see and treat each day. I’m so incredibly blessed to be moving with my beautiful Pilates friends, Ava, Susan and my beautiful husband/trainer Duane in this full body #pilatesflow Today choose to move with purpose! Book your private’s. www.fitandtrimpt.com.au #pilatestraining #personaltraining #remedialmassage #vibrationtherapy See more

12.01.2022 BAND & BALL FunctionalFitPilates A new week with new options. Welcome to my Band & Ball series,designed to improve your posture, shape and tone your body.... This series Ive incorporated unilateral work, thoracic rotation, balance work and spine extension work, all essential to improve how you stand, move and function in your daily activities. Exercise list 1. Sumo squat + single row. 2. Sumo squat + row with rotation. 3. Sumo squat upright row. 4. Lunge with flyers with rotation. 5. Single leg kick & balance with rotation. 6. Single leg squat with chest expansion. 7. Swan dive combo. 8. Spine extension with rotation. 9. Extension with single arm reach. Love to read your comments. Happy Monday Book your private session. www.fitandtrimpt.com.au Music Take it all for granted @Harveysoto https://www.harveysoto.com/

12.01.2022 ‘FULL BODY WORKOUT’ FitFunPilates This weeks #fridayfieldtrip I brought along my Alpha Resistance Bar. ... Lightweight and able to fold up, this amazing prop is perfect to take outdoors, great #noreformer prop and very versatile. Video 1 is a collection speed up of all 7 workouts. Exercise list 1. Lateral rotation. 2. Squat press. 3. Tricep extension. 4. Bicep curl. 5. Teaser. 6. Criss cross. 7. Double leg stretch. Simple movements integrating the principles of #fullbodyintegration this bar is a fabulous and versatile prop for your home workouts. Interested in purchasing the Alpha Resistance Bar.? Click on the link in my IG bio. @alphadelux Promo code: charell20 to receive 20% discount. Happy Fit Friday @cb.fitpilates

11.01.2022 Sundayselfcaretherapy Sunny skies and a beautiful therapeutic #pilatesflow. Welcome to my #sundayselfcare ... No props required, this flow with my partner/ trainer @duane_berg builds stability and strength through the anterior and posterior. Encompassing neutral, flexion with rotation, this flow is great to mobilize the spine, develop a stronger core, abdominals and obliques, whilst promoting great posture. Note:Always gain clearance from your physician if pregnant or any predisposed back condition before commencement. Love to read your feedback. Happy Sunday, #thisisourtherapy @cb.fitpilates #fitfunpilates http://fitandtrimpt.com.au/

11.01.2022 ‘PILATES FIT’ . Increasing muscular activation, taking the way you move and train to the next level is smart and functional. . This series of 3 exercises is intensified by % wearing @wearbands. ... . Perfect for sports performance, athletic training, functional training, this weighted band system is exceptional. Fabulous for your at home workouts. . Click on the WearBands link in my IG bio. Promo Code: CBFIT to receive 20 % discount. . Happy weekend @cb.fitpilates #fitfunpilates See more

11.01.2022 Healthy exercise habits Finding the balance between a sedentary lifestyle and a healthy lifestyle can simply be some form of moderate exercise per day. Pilates based workouts are safe and effective for everyone, with benefits that exceed our expectations.... Developing stable joints, strong posture muscles and core is essential to decrease potential injuries, back, hip and shoulder problems. This simply flow with @Duane_berg focuses on full body integration, with the core charging the entire system up with Power Lets choose to nurture our bodies daily. Love to read your comments. #cbfitpilates #fitfunpilates Www.fitandtrimpt.com.au

11.01.2022 ‘Sunday therapy’ #selfcaresunday Building strength through the hips, and lateral sling is an essential component in improving your posture. ... Try this flow combining some lovely #matpilates exercises to mobilize and strengthen the hips and spine. Moving with Duane Berg This was part of our #selfcaresunday www.fitandtrimpt.com.au See more

11.01.2022 ‘CORE STRENGTH’ SundaySelfCareTherapy Whatever the method you choose to build #functionalstrength the fundamentals are the same. Any movement needs to be initiated from the core. ... Using the #flexdiscfit we can improvise the same form of training that can be achieved on the Reformer and a numerous other machines. The difference is we can train at home, outdoors, with a partner ( @duane_berg) recreating the same #corechallenge The added benefits is to incorporate multiplanar moves, essentially improving how we function. Wish to add a set of Flex Discs to your homeworkouts? Simply click on the link in my IG bio. Flex Disc Fit PROMO CODE: CBFIT to receive 15% discount. Australian residentsDM me for the link and promo code. Link in my bio: Promo code: Wearing the beautiful seamless leggings from @enticeleggings Promo code: Charell15 to receive 15% discount. Train Smart Book your sessions this week.

11.01.2022 Powerful mobility and strength training transcends a walk in the park. Consider investing in a set of @flexidiscfit or a well rounded #functionaltraining workout. ... This beautiful #sundayselfcare flow with my beautiful and inspiring trainer and beautiful friend @mindalon_ creates a dynamic flow simulating the #pilatesreformer A beautiful flow focusing on shoulder spine, hip and stability stability and strength. Take a moment to watch to the end. Love to read your feedback. Love Charell & Ava Click on the link in my IG bio. Flex Disc Fit Promo code: CBFIT to receive 15% discount. Happy Sunday @cb.fitpilates #selfcaretherapy See more

11.01.2022 Life’s challenges seems to hit us one thing after another. Our expectations to perform often can cause us to fall short ( in our eyes) A family member falls sick, expenses build up, business stress is constant. ... In these times we are at the most risk of quitting on our dreams and goals. Quitting won’t make the challenges go away, the way we handle them will truly define who you are. Empower others through your testimony. #charellfitness #fittofunctionwell www.fitandtrimpt.com.au Bootcamp Private’s Personal training Remedial massage.

10.01.2022 I will not be just another flower picked, I will be a unique bright and bold flower that’s unlike any other flower. www.fitandtrimpt.com.au

10.01.2022 ‘Move with us’ As we climb our way out of COVID -19 I’m reminded how important getting back into a health routine is for our health. In NSW our studios and gyms finally reopened today, a great result by all our state pulling together to enable businesses to rebuild. ... As both @duane_berg and I are full time in the industry we have both been battered. Today is a new day to make choices. Support your local businesses, support your local studios, support your personal trainer. Let’s get our lives back into top gear. ZOOM FUNDRAISER! With everything that is happening around us we all feel the need to channel into something constructive & positive I have teamed up with the most incredible Pilates instructors from around the to raise funds for @theswandreamsproject created by the very talented Aesha @gracefitstudio Live Zoom Pilates Class Tuesday June 16 at 6pm PST/9pm EST Wednesday June 17 at 9am SG / 11am AEST Click on the link below or DM to sign up for our Live Zoom Pilates session and contribute $10 to our cause Teachers: @lisahubbardpilates @traceymallett @thichapilates @lisakayepilates @cb.fitpilates @revivalpilates @sweat.love.soul @studiofocuspilates Once you click on the link, follow the instructions and create an account with name & email address so you can receive the link for the Zoom class 30 minutes prior to start https://clients.mindbodyonline.com/classic/ws theswandreamsproject #blacklivesmatter #diversitymatters

10.01.2022 Mini-ball Pilates Toneybandsthursday Simple and effective the addition of the mini-ball facilitates improved activation of the adductors, hips and core. Ive incorporated the @toneybands in this series which adds further feedback to the shoulders in exercise 3 & 4.... NOTE Balance is always the key in any successful programming. Add posterior strength exercises, focusing on Glutes, lats, posture muscles along with gently spinal extension work will be of great benefit. Bookmark SWIPE Like + TAG a friend who may benefit This video is a snippet of all 4 exercises. Find the full series on my IG page along with link for the Toney Bands. Click on the link in my IG bio. PROMO CODE: Toneybandsthursday/Charell to receive 20% discount. Happy Thursday

09.01.2022 PILATES SelfCareSunday . With the essential requirements for knee stability to reduce pain, being hip joint stability, I’m highlighting the point that - ... Proximal stability equals distal mobility. . With both knees needing my attention, the balance between hip function and the structures surrounding the knees is imperative for pain free living. . This series on the reformer focuses on the above and essential fascia mobility. www.fitandtrimpt.com.au

09.01.2022 Happy Friday and welcome to my #fridayfieldtrip in this stunning Sydney location. Today I’m working with the amazing ‘Alpha Resistance Bar’ to which I’m working the entire body within this series of 9 exercises. This video shows a glimpse of each exercise.... Full series in my IG page @cb.fitpilates Working with the Alpha Resistance Bar, promotes #fullbodyintegration equal to the #reformer and a functional resistance workout in the gym. Exercise list 1. Roll downs. 2. Roll down + shoulder press. 3. Criss Cross scissor leg core. 4. Double leg circle core. 5. Standing shoulder press + torso rotation. 6. Single leg stork. 7. Standing shoulder press side lunge. 8. Prone froggy extension. 9. Prone alt leg lifts. Love to read your feedback. A fabulous home studio prop that can be taken anywhere, folds up and is lightweight. Interested in purchasing the Alpha Resistance Bar.? Click on the link in my IG bio. @alphadelux Promo code: charell20 to receive 20% discount. @duane_berg Wearing Lace outfit from @asicaustralia http://fitandtrimpt.com.au/

08.01.2022 Sculpt & Tone Series FunctionalFitPilates Welcome to a new week full of endless possibilities, including this fun series. ... Whether your at home or at the office, a pole, a broomstick & a #resistanceband is all you need for this workout. Bookmark Like + TAG a friend. A full body workout with my props of choice, or hand weights, this series focuses on full Glute activation, legs, shoulders, back, and abs. Aim at working systematically through each exercise, completing 20 reps per exercise. 1. Curtsey squat + side lunge. 2. Romanian dead lift. 3. Knee lift shoulder press + side lunge. 4. Single leg wide row. 5. Lunge + bicep curl. 6. Front raise. 7. Thigh stretch + shoulder press. 8. Hip bridge leg kick + tricep press. 9. Single leg stretch teaser. Im motivating you how to Get up off the chair and move for your health & wellbeing. Have a great week #cbfitpilates Instagram @cb.fitpilates @charellfitness Book your private: www.fitandtrimpt.com.au See more

08.01.2022 Pilates is my therapy #sundayselfcare My Sunday is a beautiful day to which i can reset, reflect, restore and nurture our soul. ... This weeks #selfcare flow on my #stabilitychair is far from perfect, but Im not perfect and thats okay, as its my therapy to which I share with you. This week nurture your soul which will empower you to give that much more to your clients, your loved ones, or simply someone who needs help. This is my #selfcaresunday Whats yours? Love to read your comments. @cb.fitpilates #fitfunpilates See more

08.01.2022 ABS & HIPS #loopbandworkout Lets kick into a new August with simple but effective series using a medium loop band. ... Complete 3 rounds. 15-20 reps per round. Tips 1. Lift out of the shoulder, avoiding collapsing. 2. Engage the core to stabilize and support. Exercise list 1. Knee pull pulse. 2. Single leg press. 3. Leg press pulse. 4. Rotation scissor. Love to read your feedback. Happy Motivational Monday @charellfitness #fittofunctionwell www.fitandtrimpt.com.au Massage Privates Functional training Bootcamp

08.01.2022 Move with us As we climb our way out of COVID -19 Im reminded how important getting back into a health routine is for our health. In NSW our studios and gyms finally reopened today, a great result by all our state pulling together to enable businesses to rebuild. ... As both @duane_berg and I are full time in the industry we have both been battered. Today is a new day to make choices. Support your local businesses, support your local studios, support your personal trainer. Lets get our lives back into top gear. ZOOM FUNDRAISER! With everything that is happening around us we all feel the need to channel into something constructive & positive I have teamed up with the most incredible Pilates instructors from around the to raise funds for @theswandreamsproject created by the very talented Aesha @gracefitstudio Live Zoom Pilates Class Tuesday June 16 at 6pm PST/9pm EST Wednesday June 17 at 9am SG / 11am AEST Click on the link below or DM to sign up for our Live Zoom Pilates session and contribute $10 to our cause Teachers: @lisahubbardpilates @traceymallett @thichapilates @lisakayepilates @cb.fitpilates @revivalpilates @sweat.love.soul @studiofocuspilates Once you click on the link, follow the instructions and create an account with name & email address so you can receive the link for the Zoom class 30 minutes prior to start https://clients.mindbodyonline.com/classic/ws theswandreamsproject #blacklivesmatter #diversitymatters

08.01.2022 PILATES BASICS On the ball Getting back to simple ways to utilize the #fitball training. ... SWIPE to view each exercise in detail. This weeks series focuses on building posterior strength, lateral strength, pelvic lumbar stability, all essential to promote stability, athletic performance, decrease back pain. Ive placed the ball against the wall which will aid in building confidence when moving through each exercise. With each exercise mindfully connect to the #powerhouse to support pelvic lumbar region, glutes and spinal alignment during each exercise. Im wearing the fabulous @toneybands around my wrists to create fabulous feedback to the upper body. Exercise list 1. Bridge lift & lower. 2. Bridge single leg stretch. 3. Shoulder bridge scissor arms. 4. Split leg reverse plank.R 5. Split leg reverse plank.L 6. Side plank hip lift.R 7. Side plank hip lift. L 8. Straight leg bridge leg kicks. 9. Bridge hamstring curls. Love to read your comments. @cb.fitpilates #fitfunpilates Interested in adding @toneybands to your #homeworkouts ? Click on the link in my IG bio. Code: Toneybandsthursday/Charell to receive 20% discount. www.fitandtrimpt.com.au

07.01.2022 Let’s be ‘SMART’ about living a healthy lifestyle and fulfilling life. Make small ‘Smart’ changes in your lifestyle, establish it as a ‘strong’ habit first, essentially setting you up to successfully move forward. Let’s remember, regardless of what’s going on in the world, when our health is absent, wisdom cannot reveal itself, strength can’t be exerted, and wisdom is powerless. ... Tuesday inspiration. #charellfitness #fittofunctionwell Wearing KDW Apparel Malibu leggings. #iwearkdw To purchase use code: CBFITPILATES to receive 15% discount. See more

07.01.2022 Character is like a tree and reputation like a shadow. The shadow is what we think of it, the tree is the real thing. http://fitandtrimpt.com.au/

07.01.2022 ‘GLUTES’ for good posture. FitFunPilates If your a runner, or active in sports,paying attention to how your Glutes function is imperative. ... When we run, the glutes' job is to hold our pelvis level and steady. The gluteus maximus is responsible for hip extension, or raising your leg behind your thigh and knee behind you after pushing off with your foot. Good hip extension creates the energy of that leg swing into forward motion. For good posture, we need to pay attention to training ( activating) our Glutes, basically they extended the spine and pull us up into an upright postural position. My Wednesday series using the @bosu_fitness on the reformer creates an extra dynamic stability challenge, targeting my deep stabilizers to work, whilst providing a further posture challenge. Tips: 1. Keep core activated to maintain pelvic / lumbar stability. 2. Activate shoulder girdle muscles to support good should position. Exercise list 1. Side support side leg kick. 2. Side support external rotated leg press. 3. Front support leg lift. 4. Front support external rotated leg press. 5. Supported scooter. 6. Lunge + pulse combo. Love to read your feedback. @cb.fitpilates Train smart! Train with confidence.! http://fitandtrimpt.com.au/

06.01.2022 Happy Monday How are you keeping motivated this week? Book your sessions this week.... Yours trainers and therapist: Charell Berg Duane Berg Remedial Massage Pilates Privates Small group training Bootcamp. Flex Disc Fit is a great way to keep mobile and strong. Code: CBFIT to receive 10% discount. https://flexdiscfit.com/ http://fitandtrimpt.com.au/

06.01.2022 ‘THE ESSENCE OF PILATES’ #pilatesfitballmagic . Pilates: being the intrinsic quality of movement in which empowers us to move with confidence. .... Pilates empowers you to tackle training, movement, or simply your daily life with much more awareness, power, control and strength. . This series of 6 exercises on the #wunderchair shows a few variations which promotes: 1. Spine mobility. 2. Core strength. 3. Oblique strength. 4. Shoulder stability. 5. Confidence, which negates . Wunder chair & Pilatesreformer by @pilatesreformeraustralia Link in my IG bio. Promo Code: 7DYECN5Z Train with confidence. www.fitandtrimpt.com.au

06.01.2022 MOBILITY & STRENGTH Workout’ #athomeworkout Welcome to my Part 2 series’s using the wooden dowel which focuses on improving joint mobility and developing strength. Being mobile is a crucial aspect of being healthy. ... Even if your experiencing joint degeneration like myself, mobility and strength work is essential for joint health. This series will also develop great core, oblique, hip and leg strength. Bookmark like Aim at working systemically through each exercise completing up to 16 reps per exercise, per side. Exercises 1 Kneeling around the world. 2 Side lunge lateral stretch, sweep around. 3 Curtsey squat with spinal Flexion. 4 Hip hinge into spine extension. 5 Seated saw with chest press. 6 Abdominal rowing twist. 7 Half roll backs. 8 Hip bridge. 9 Spinal massage. Did you know? I’ve started a Functional Fitness pagekn IG? Pop over to @charellfitness and follow Happy hump day #cbfitpilates #fitfunpilates See more

05.01.2022 ‘Mini band circuit’ Functionalfitpilates Movement is therapy! We all know how are emotions can be improved by just doing a little mindful movement, right?... This series using the #miniband focuses on building building a strong functional physique. Exercise circuit 1. Modified V sit leg press. 2. Tap down twist. 3. V sit leg circles. 4. Supported teaser keg press. 5. Cross cross ballet abs. 6. Clam + shoulder + obliques. 7. Prone leg lift walking hover. 8. Side support Lat row. 9. Front support lat pull + leg curl. Work systematically through each exercise. Aim at completing 15-20 Reps per exercise. Rest 1 minute. Try completing 2 further rounds With love Charell More #fitness ideas check out my NEW! IG Page @charellfitness #fittofunctionwell Pilates @cb.fitpilates www.fitandtrimpt.com.au Online private’s One on one Online Bootcamp Online workouts Motify

05.01.2022 Excited to be teaching and representing Australia.

04.01.2022 ‘Full Body Fit Circuit’ #fitfriday Here’s a taste of our workout out on IG @charellfitness ... Let’s kick of this weekend with a full body circuit with my personal trainer/ partner @duane-berg Bookmark like + TAG a friend. This series core, abdominals, upper body, hips and posterior chain. Complete 20-30 reps per exercise, rest 1 minute. Aim at completing 2-3 rounds. Exercise list 1 Side support twist + push-up. 2Table top hip lifts. 3 Single leg lower abs. 4 Superman + push-up. 5 Running Man + heel beats. Leave a comment and let’s keep each other motivated to move. #Fittofunctionwell #charellfitness

04.01.2022 PILATES BASICS on the ball FitFunPilates Success often requires options. If you struggle yo maintain core connection once your legs are off the ground, the #fitball is a lovely option, providing support. ... This weeks series targets: 1. Core 2. Obliques 3. Hips 4. Mobility Feeling tight in your lumbar from sitting, I have added some lovely mobility moves to loose up tight fascia. Exercise list. 1. Pendulum supported. 2. Chest lift + rotation. 3. Oblique reach + reverse curl. 4. Kneeling side stretch. 5. Kneeling side stretch + leg lift. 6. Kneeling hip hinge + rotation. 7. Kneeling stretch and release. Love to read your feedback. @cb.fitpilates #fitfunpilates Music Care about you. @harveysoto @thefitballshop #fitball Dm to book your privates. See more

04.01.2022 ‘Body weight workout’ Functionalfitpilates Today’s Easter special focuses on full body integration creating dynamic core, hip and shoulder movement. ... Bookmark share this 9 exercise series for a great all round #athomeworkout Workout 1 Double leg press to V sit. 2 Side plank crunch combo. 3 V sit alt toe tap. 4 Side support thread the needle. 5 Knee lull up-stretch Superman combo 6 Side support hip drop alt. 7 Quadruped twist. 8 Reverse plank C curve combo. 9 Front support twist to side combo. With love Charell Online Bootcamp Online Private’s Private’s one on one www.fitandtrimpt.com.au

04.01.2022 PILATES BASICS On the ball Theres something about the change of seasons. As we move from our gorgeous Winter to Spring, I share a few beautiful and therapeutic basic moves that are great for beginners to the more experienced. ... Bookmark SWIPE to view each exercise in detail. Like + TAG a friend who may be This Video is a snippet of all 7 exercises. Note: the speed is The entire series to be found on my IG account. Exercise list 1. Seated saw. 2. Roll down flow. 3. Seated knee lift, stability focus. 4. Half roll back with rotation. 5. Standing hip hinge hamstring stretch. 6. Kneeling lateral stretch + cross sling release. 7. Kneeling side stretch. Aim at completing each exercise, focusing on the core controlling each sequence. Love to read your feedback. @cb.fitpilates MAX #fitball The Fitball Shop Book your privates and massage treatments. Charell Berg Duane Berg

04.01.2022 ‘Sculpt & Tone Series’ FunctionalFitPilates Welcome to a new week full of endless possibilities, including this fun series. ... Whether your at home or at the office, a pole, a broomstick & a #resistanceband is all you need for this workout. Bookmark Like + TAG a friend. A full body workout with my props of choice, or hand weights, this series focuses on full Glute activation, legs, shoulders, back, and abs. Aim at working systematically through each exercise, completing 20 reps per exercise. 1. Curtsey squat + side lunge. 2. Romanian dead lift. 3. Knee lift shoulder press + side lunge. 4. Single leg wide row. 5. Lunge + bicep curl. 6. Front raise. 7. Thigh stretch + shoulder press. 8. Hip bridge leg kick + tricep press. 9. Single leg stretch teaser. Im motivating you how to ‘Get up off the chair’ and move for your health & wellbeing. Have a great week #cbfitpilates Instagram @cb.fitpilates @charellfitness Book your private: www.fitandtrimpt.com.au See more

04.01.2022 Interesting to find myself here.

04.01.2022 ‘Self Care Sunday’ #selfcaresunday Something close to my heart at present is learning how to manage stress and anxiety. ... Chronic stress causes the fascia fibers to thicken in an attempt to protect the underlying muscle. Poor posture and lack of flexibility and repetitive movements can also affect the fascia, pulling the fascia into ingrained patterns. Adhesions can then form (trigger points! PAIN!) within the stuck and damaged fibers like snags in a sweater, and once they've formed they're hard to get rid of.. What can we do to help ourselves? 1. Mobility work 2. Stay hydrated. 3. Fascial foam roller work. 4. Book a massage. This Sunday’s flow created by Susan creates beautiful mobility through the front, lateral and posterior chain. Thanks to my wonderful friends Ava @mindalong_pilates Susan @pilates_witt Susan for inspiring us all to move. Happy self care Sunday See more

04.01.2022 #selfcaresunday Creating symmetry optimally creates synergistically harmony through movement via our joints. Todays #selfcare #pilatesflow targets hip strength and mobility the harmonious requirements to decrease posture related conditions. ... Without the powerhouse systematically firing to provide stability for the pelvic/lumbar, the spine and pelvis would be comprised, potentially causing numerous outcomes. The Pilates Method teaches us how to connect to the diaphragmatic breath, to create a vacuum affect, creating a corset around the spine. Invest in your wellbeing. www.fitandtrimpt.com.au See more

04.01.2022 Self Care Sunday #selfcaresunday Something close to my heart at present is learning how to manage stress and anxiety. ... Chronic stress causes the fascia fibers to thicken in an attempt to protect the underlying muscle. Poor posture and lack of flexibility and repetitive movements can also affect the fascia, pulling the fascia into ingrained patterns. Adhesions can then form (trigger points! PAIN!) within the stuck and damaged fibers like snags in a sweater, and once theyve formed theyre hard to get rid of.. What can we do to help ourselves? 1. Mobility work 2. Stay hydrated. 3. Fascial foam roller work. 4. Book a massage. This Sundays flow created by Susan creates beautiful mobility through the front, lateral and posterior chain. Thanks to my wonderful friends Ava @mindalong_pilates Susan @pilates_witt Susan for inspiring us all to move. Happy self care Sunday See more

03.01.2022 PILATES THERAPY #sundayselfcare .. Pilates teaches us how to move with precision, control, fluidity, breathing techniques, in turn improving how function each day. ..... In this #pilatesmat flow I’m working with the amazingly versatile Flex Discs from @_flexnow with the Flex Blox beautifully comfortable for the hands, creating a more dynamic and functional Pilates workout. .. Interested in investing in a set for your #homeworkouts Click on the link in my IG bio. CODE: CBFIT to receive 15% discount. Australia DM for your code and link. ..

03.01.2022 Functional Core with bands FunctionalFitPilates This weeks series using the #loopband is a progressive challenging workout that focuses on building your core in a functional way as we tone-up the entire body. A great full body workout, to keep you motivated this week. ... No band all good, use a weight or just work with your own body weight. Aim at completing 15 reps per exercise. Rest 1 minute. Then try round 2. Exercise list 1. Side support hip lift & row. 2. Side support bicep curl. 3. Elbow support wide row & leg kick. 4. Side support row with leg lift & lower. 5. Externally rotated hip hinge wide pull with lat pull. 6. Scorpion. 7. Oblique twist. 8. Lat row and twist. 9. Spiderman. Love to read your comments. Have a great week. Love Charell www.fitandtrimpt.com.au Fit and trim bootcamp Privates Personal training Remedial Massage Vibration training

03.01.2022 ‘TRAIN SMART’ FitFunPilates To avoid injuries we need to find ways to train functionally smarter! ... GAME CHANGER! Functional strength training and mobility at its best. Benefits: 1. Improve joint strength and ROM. 2. Improve stability whilst toning and shaping the body Welcome to October! and Welcome to @_flexnow's newest product "Flex Cord". available soon on the website flexdiscfit.com. In this series I’m showcasing how versatile the #flexdiscfit is along with the user friendly ‘Flex Cord’ to create a safe yet dynamic workout at home or outdoors. Click on the link in my IG bio to purchase Flex Discs & Flex Cords. Promo Code: CBFIT to receive 15% discount. Australia followers DM me with your link and promo code. DM me with enquiries or questions. Exercise list 1. Pike to plank + reverse plank. 2. Dynamic Lunge + chest press. 3. Crouching tiger + side leg tap. 4. Front support alt leg lifts. 5. Double leg circles. 6. Lateral lunge wide flyer. Love to read your comments. @cb.fitpilates #fitfunpilates #bandfittofunction See more

03.01.2022 BOSU FLOW Fittofunctionwell Finding balance in your training is essential, right? This flow on the @bosu_fitness focuses on mobility and strength work combined together, working done side down.... Keep the balance right! Listen to your body! Love to read your comments Happy Tuesday @charellfitness #fittofunctionwell www.fitandtrimpt.com.au See more

03.01.2022 ‘MINI BALL SERIES’ Toneybandsthursday This weeks series using the #miniball and #toneybands creating wonderful feedback to the upper body and powerhouse. ... The instability and feedback created from the #miniball essentially making this prop a powerhouse to assist in #coreactivation and #shouldergirdle connection for example in this series. Full series on my IG page. Exercise list 1. Spine stretch + reverse plank. 2. Modified single straight leg stretch. 3. Double leg lower raise. 4. Full body extension + reach. Love to read your feedback. @cb.fitpilates #fitfunpilates #miniballpilatesseries To purchase a pair for your #homeworkouts click on the link in my bio. Code: Toneybandsthursday/Charell to receive 20% discount. See more

03.01.2022 If you have experience a loved one battling Alzheimer’s, your not alone. Today is #worldalzheimersday a progressive disease that impairs memory and other mental functions. ... It is the most common form of dementia that generalizes memory loss and loss of other essential cognitive abilities that are serious enough to interfere with an individual’s daily life. What can we do to help.? 1. Support by being there. 2. Encourage gentle exercise. 3. Encourage group integration. 4. Light massage therapy. Today we bind together to support one another, give our time when needed, have a listening ear, check in on those who need a friendly face. See more

03.01.2022 ‘PILATES BASICS on the ball ‘ FitFunPilates Success often requires options. If you struggle yo maintain core connection once your legs are off the ground, the #fitball is a lovely option, providing support. ... This weeks series targets: 1. Core 2. Obliques 3. Hips 4. Mobility Feeling tight in your lumbar from sitting, I have added some lovely mobility moves to loose up tight fascia. Exercise list. 1. Pendulum supported. 2. Chest lift + rotation. 3. Oblique reach + reverse curl. 4. Kneeling side stretch. 5. Kneeling side stretch + leg lift. 6. Kneeling hip hinge + rotation. 7. Kneeling stretch and release. Love to read your feedback. @cb.fitpilates #fitfunpilates Music Care about you. @harveysoto @thefitballshop #fitball Dm to book your private’s. See more

03.01.2022 Here’s a sneak peak of our Wednesday Workout posted on my fitness IG page @charellfitness Trust in the process. Trust our professional approach to building functional strength safely.... Happy Fit Wednesday www.fitandtrimpt.com.au Book your bootcamps, Private sessions with us.

03.01.2022 ‘PILATES on the BALL’ #fitfunpilates The benefits of working on the #fitball are endless, put an #indianringneckparrot on you, it’s just got much more fun ! ... Part 3 of a series with ‘Paris’ celebrating my birthday month. This series focuses on improving your core strength, lateral and posterior strength, with a sneaky set of push-ups thrown in. Join me this month as I gracefully get older, building strength, stability, mobility and flexibility with intention and purpose. Full series on my Instagram Page @cb.fitpilates Exercise list 1. Side support knee to side leg lift. 2. Side bend. 3. Plank combo. 4. Pushups 5. Swan dive. Love to read your feedback. #cbfitpilates #Fitfunpilates See more

02.01.2022 PILATES THERAPY #selfcaresunday This weeks #selfcare #pilatesflow integrates the back and front line, perfect to build stability, strength and mobility. ... One exercise solution to prevent the lower back from becoming a weak link in the core is back extension muscles and glutes. This series targets these essential muscle groups, systematically firing to provide support during the hinge, extension, planks and the up stretch. Thanks to my amazing partner @duane_berg for showcasing how we all need to integrate #functionalpilates into our programming. Love to read your feedback. Book your privates with us! www.fitandtrimpt.com.au @cb.fitpilates #fitfunpilates and together we can make a difference Happy Self Care Sunday Music Back to the Basics @Harveysoto https://www.harveysoto.com/

02.01.2022 I will not be just another flower picked, I will be a unique bright and bold flower thats unlike any other flower. www.fitandtrimpt.com.au

02.01.2022 ‘PILATES BASICS’ PilatesFitballMagic If you love #pilatesmat you may enjoy this series utilizing the #fitball ... Let’s put some magic into our Pilates practice. Bookmark SWIPE Like + TAG a friend who may benefit. Video 1 is a snippet of all 7 exercises. Full series to be found on my IG page @cb.fitpilates Try this series of 7 exercises, focusing on: 1. Core and abdominals. 2. Hip and spine mobility. 3. Glutes. 4. Shoulder and spine stability. Try completing 3 rounds, 15 reps per exercise / per side. Exercise list 1. Single leg stretch. 2. Single leg abduction. 3. Chest lift double leg press. 4. Medial double leg press. 5. Ball lift. 6. Rollup. 7. Standing leg curl lift. Love to read your comments @cb.fitpilates #pilatesfitballmagic Book your training session and massage with us.

01.01.2022 ‘PUSH-UP HIIT Circuit’ #FitMonday Kicking off the last week of April with this simple but effective circuit. ... Incorporating upper and lower body, with a great core focus, this series repeated 4 x will give you a great hit of cardio and strength training. Bookmark TAG a friend. Exercise list 1. Push-up knee pull x 20 per side. 2. Push-up squat jump x 30 3. Mountain climbers push-up x 30 4. Jump jacks push-up x 30 5. Spider-Man push-ups x 30 Join in and TAG me along with #fittofunctionwell with your push-up workout. Wish to join in on a great fitness incentive which will get you moving for a cause? Join The Push-Up Challenge Commencing May 11th. 21 days ‘The Push-Up Challenge’ supporting mental health in Australia. Head to the website www.thepushupchallenge.com.au to see how you can get involved. Have a great week IG @charellfitness @cb.fitpilates www.fitandtrimpt.com.au

01.01.2022 ‘HIP & SPINE MOBILITY’ SelfCareSunday . Two essential areas for me are spine and hip mobility. .... Necessary to reduce inflammation in my hips & reduce pain in my spine, this series promotes fascial mobility. Aim at completing 1 set. 15 -20 reps per exercise, per side. Focus on your breadth whilst engaging the core to support. . Exercise list 1. Standing internal hip rotation with lateral and Flexion spine mobility. 2. Archer squat with spine mobility. 3. Plank external rotation to knee pull flexion. 4. Hip bridge leg kick with external rotation circle. 5. V sit hip lift with hip rotation. 6. Seated internal & external hip rotation with spine rotation & flexion. 7. Supine hip mobility. . Love to read your feedback. #selfcaresunday . Lord bless you and keep you, make his face shine upon, be gracious to you... Amen www.fitandtrimpt.com.au

01.01.2022 BOSUBANDBOOTY FitFunPilates Creating stability around our hips, spine and shoulder girdle are an essential component for a healthy posture. ... This series working on the #bosu and with the use of the #resistanceband encompasses the principles of #fullbodyintegration Tips for success 1. Core activation. 2. Engage muscles of the shoulder girdle. ( avoid sinking) 3. Glute activation. Complete 3 rounds, 15 reps per exercise, per side. Exercise list 1. Elevated clam + rotation. 2. Quadruped with walk + up-stretch. 3. Donkey kicks. 4. Front support external rotation leg extension. 5. Hip bridge + leg lift & lower. 6. Hip bridge + external rotation leg press. 7. High toe hip lifts. 8. Hip bridge pulses. Love to read your comments. www.fitandtrimpt.com.au Remedial Massage Pilates Privates Small group training Functional training Bootcamp

01.01.2022 A body freed from nervous tension and over-fatigue is the ideal shelter for a well-balanced mind. Joseph Pilates Pilatesismagic Pilates is my joy of moving without fear of injury #wunderchairwednesday ... . Wearing the beautiful seamless leggings from @enticelegings Promo code: Charell15 to receive 15% discount. Align Pilates Stability chair from @pilatesreformeraustralia Link in my IG bio. Promo code: 7DYECN5Z to receive 5% discount. Sticky socks @toesocksaustralia See more