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Fitbods Athletic

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25.01.2022 RANDOM WORKOUTS vs STRUCTURED WORKOUTS . There are so many workouts available online which is great for ideas and motivation. However, its important to consider what you really want from your training and what your body really needs .... If your doing it with no expectations, just simply to boost your endorphins, clear your mind and have fun, thats completely fine! . But if you are looking for results from your training like most of us are, having a structured workout program is essential. If your program is too variable e.g changing exercises every week then its hard for your body to make adaptions and you can run yourself the risk of injuries from overtraining . Exercises require continual practice and gradual increase in volume (reps,sets,tempo,weight and technique) to create progression. Structured programs will always include rest days and interconnect each workout day like a puzzle as well as the following program after . Anyone can write a singular, fun looking workout, but if you are results driven then a program put together by a knowledgeable, professional trainer will provide you with a better structure that ensures results are achieved through a structured periodised training regime. All results driven training must have well thought out reasoning behind each workout . #fitness #gym #workout #fit #fitnessmotivation #motivation #bodybuilding #training #health #fitfam #lifestyle #sport #crossfit #healthy #gymlife #quarantineworkout#healthylifestyle #personaltrainer #instagood #muscle #exercise #gymmotivation #weightloss #fitnessmodel #fitspo #instafit #fitnessgirl #isolife #homeworkout See more

25.01.2022 Homeostasis, Why fat loss can plateau. (Part 3) Homeostasis is the process which your body becomes efficient at regulating its self so that it can maintain all necessary bodily functions without compromising. Its common to see plateauing occur during your weight loss journey, where methods you used weeks, months or years ago may have helped your body result in weight loss, and may not be as effective or work at all now. Your body is continually adapting and tries to cr...eate maintenance or a happy weight. To continue reading click on the link below: www.fitbodsathletic.com/blog/whyfatlosscanplateau

25.01.2022 FULL BODY STRENGTH PROGRAM Workout No.4 of my Home program. This ones a burner, particularly of the legs. ... The slower you go with these movements, the more effective they will be! 1A. Ab Slide out x 12 1B. Commandos x 20 1C. Reverse hold toe tap x 20 2A.Hamstring Curl x 15 2B.Lunge step up x 20 2C. Hyper-reverse Leg Lifts x 15 Get My free 4 week home program by clicking link in YouTube description box https://youtu.be/7PSjwF__wQw

25.01.2022 NEW SPRING GROUP TRAINING CHALLENGE Starting this week! Excited to start our last 12 week program for the year! $29.00 for a 2 Week Trial!! ... Bringing you fun, social and challenging workouts on the beach and park. Combining functional resistance, boxing and HIIT to leave you always feeling great after our workouts and ready to start the new day ahead. Strength & Conditioning | Thursdays 5:45-6:30am | Freshwater beach Boxing | Saturdays 7:00-8:00am | Freshwater Beach To join us or for more info on these groups visit: www.fitbodsathletic.com/team-training

24.01.2022 FAT LOSS: Proven strategies to get you results (Part 4) This is the article youve been waiting for.. my proven methods practiced on my self, clients and accumulated information from my 10 + years experience in the sports & health industry from successful coaches, courses, books and discussions 1. My Most important tip is above all is, if you actually want fat loss to occur you need to understand your WHY FACTOR! You need to know what motivates & drives you to want ...it. Understanding from the beginning fat loss, is a journey not a destination. 2. This is where your goal setting comes in, using the s.m.a.r.t approach. When clients approach me purely looking only for fat loss, I will always help them choose some training goals too. It gives your journey that extra importance and particularly helps with motivation during the low times. (It also steers commitment towards physical goals too, not just on physique because their are periods where progression can become slow or stagnate.) To continue reading click link below... http://www.fitbodsathletic.com//fat-loss-part-4-proven-str

24.01.2022 Huge shout out to my client Bekky who has had an amazing transformation since starting training with me 12 weeks ago. Bec started up her training, coming back from a severe spinal injury and skeletal imbalances. Together we have focused on her weaker points to prevent pain, enhance mobility, posture and overall strength. Her cardio training involved technical boxing and many other forms of heart race exercises which has improved her ... beep test from 4.4 -> 7.0!! Lastly weve monitored and improved her nutrition using a food diary to keep her accountable and pick up on any of her emotion patterns with food. Well done Bekky so proud of you!!

23.01.2022 Don’t get so caught up in the technical jargon of exercise movement! . . Yes it’s important to move correctly .... However, if your someone finding it hard to keep consistency with your training already, then results your wanting are going to be hard to get. Maybe it’s time for a change in WHAT activity your doing . What your training for? Who with? or where? . The foundation to all successful athletes, both professional or amateur is simple, you need to be passionate and love what your doing So what gets you up moving & excited? . . #training #health #wellness #trainwithpurpose #fitgirls #trainingsuccess #personaltrainer #trainharder #athlete #girlswholift @ Terrigal, New South Wales

23.01.2022 Dont get so caught up in the technical jargon of exercise movement! . . Yes its important to move correctly .... However, if your someone finding it hard to keep consistency with your training already, then results your wanting are going to be hard to get. Maybe its time for a change in WHAT activity your doing . What your training for? Who with? or where? . The foundation to all successful athletes, both professional or amateur is simple, you need to be passionate and love what your doing So what gets you up moving & excited? . . #training #health #wellness #trainwithpurpose #fitgirls #trainingsuccess #personaltrainer #trainharder #athlete #girlswholift @ Terrigal, New South Wales

23.01.2022 Have you liked us on Instagram yet ? Check out what we get up to in our training sessions. Training & nutrition tips Promotions & discounts. ... https://www.instagram.com/fitbodsathletic/

22.01.2022 The 8 week Body Transformation Challenge kicks off next Monday 15th October! $1200 worth of prizes to be won! Sign up below, hurry only a few days to go! ... http://www.fitbodsathletic.com/bodytransformation/ Our program is designed for women of all fitness levels and is a gym & home based program that will fit into your lifestyle. Flexible, delicious and easy meal plans. Exercise video tutorial programs updated weekly. Accountability, support & motivation from our private group page and qualified coach. For more information click the link below. http://www.fitbodsathletic.com/bodytransformation/

21.01.2022 Monday usually being one of the most hated days for some because we think or (fear) all the things we have to cram into our week, ticking off boxes, buying Christmas presents, getting to social events. . Instead of this lets try and flip it by embracing a new week of possibilities and opportunities of exciting things to do. And if any, reduce the the anxiety or stress we get of all the things we think we need to do, with something a little slower in the morning before rushin...g off to work or getting the kids to school by: listening to 10 min mediation podcast/ app Going for a morning walk along the beach, bush or somewhere beautiful. Yoga, stretch and opening up the body is one of the best ways to feel good and create energy. . . . . . #fitbodsathletic #quotes #happiness #christmas #stress #quoteoftheday #fitfam #motivation #yoga #mediatation #relaxation #happiness #fitness #inspiration See more

21.01.2022 Now that restrictions are starting to lift here in Aus , iso-life 2020 has given us all its fair share of challenges. From these challenges theres always something positive to be learnt, so what has isolation taught you? . . ROUTINE is absolutely necessary for the most part of life, its not just there just to hussle along but to create purpose in our everyday living. .... . MAKING PERSONAL TIME and not feeling guilty about it! How you want to spend it is up to you. Just ensure that its rewarding to you, not to someone else. . . GOING BACK TO BASICS, forget the social media. Incorporate more time at home with board games, cooking or the simple shit that actually stimulates your brain and makes you feel good about it! . . HOME WORKOUTS have flooded the internet and its been great to learn new movements using furniture or objects around the house to increase volume, even when you dont have weights. You dont need a gym membership to get an effective workout! . . GET OUTDOORS MORE Ironic were told to stay in doors at home. Yet, Ive never seen so many people outside exercising! Being outdoors can bring a whole new positive perspective in minutes, theres something about being emerged in nature that grounds and connects us to the present moment, even when our mind was just flooded with our big checklist that needs to be done. . . CONTINUALLY PRACTICE GRATITUDE Its funny when our freedom is taken away, we start reminiscing the times when we were traveling, socialising or simply soaking up the sun rays on the beach or in the park, without having to exercise. . . FINALLY, OUR PETS HAVE NEVER BEEN HAPPIER! Having more time has ment more walkies, pats and YOU! Could a pets life get any better? . . Want a free home workout program? Click the link in my bio . . . #quoteoftheday #pets #dogslife #petslife #fitness #isolife #quarantinelife #iso2020 #quote #wellbeing #happiness #personalgrowth #fitfam #homeworkout #thetraininglife #personaltrainer See more

20.01.2022 Fat loss 101: How does it happen? Part 1 Losing weight is a very common goal for people when starting up an exercise and diet plan. Most of us think that it starts with a simple equation of eating less calories and doing more exercise to change weight. However, there is a lot of key factors which effect fat loss and vary from person to person. There is a lot of information and products available to us about it, which can make it very confusing and frustrating! This ...large topic will be broken down into 4 sub topics over the next coming weeks to help you reach your fat loss and transformation goals. These are; Understanding how fat loss actually happens in the body 8 different factors that effect fat loss Homeostasis, why can our weight plateau? The most effective way to lose fat and keep it off! To continue reading click link below: fitbodsathletic.com/blog/howdoesfathappen

19.01.2022 How to keep fit during the silly season! We get it! You want to relax, enjoy your time off and eat the house down on Christmas day! So how can you do this without undoing all your hard work during 2018 and continue into 2019? ... At Fitbods, we're all about having a REALISTIC approach to exercise, nutrition and mentality for health and wellbeing. These are our recommendations over the holiday season: Continue, but taper off your usual healthy routine up to and after Christmas day. For example: if you train 4 times per week, aim to exercise only 2-3 times or minimise the intensity of your workouts. Get your cardio in by including more fun outdoor activities such as walking on the beach, swimming, playing games with the kids. To continue reading click on this link: www.fitbodsathletic.com/blog/keepingfitduringchristmas

18.01.2022 Another week, another conditioning session with these strong chicks! Love watching them grow as each week goes by. . . .... . . . . #girlswithmuscle #fitfam #fitbodsathletic #fitness #health #workout #grouptraining #outdoors #strong #muscle #conditioning #performance #hardwork See more

17.01.2022 Merry Christmas wolf pack! Hope everyone is enjoying time with your family & friends. Chez xoxo

16.01.2022 Thank you to the boys at @kingdom.cafe for another week of prepping our tasty dinners! Seriously like home cooked meals without the fuss! . . .... . . . . . . #animalkingdom #fitnessfood #foodprep #fitbodsathletic #leanmeals #compprep See more

15.01.2022 Incredible change happens in your life when you decide to take control of what you do have power over instead of craving control over what you dont.

15.01.2022 I hope you all are keeping safe and healthy at home during this hard time. It's been over 4 months since I was last personal training! Over this time I've realised my passion and drive still remains. I want to continue educating and supporting everyone to live a healthy life through fun, effective workouts and realistic nutrition practices. ... So here I am returning back from the dead with some new home workouts and a completely FREE 4 week strength and conditioning program for anyone needing guidance, support and motivation. I am now offering personal training online which is proving to be just as effective as face to face. Now that we are pretty much in lock down at home, this might be your time to make start making improvements with your nutirtional and exercise routine. Keep updated with all of my new and helpful content on my instagram @cheriehoban and here on facebook. As always, if you have any questions you can always contact me. FREE 4 WEEK DOWNLOAD CLICK BELOW https://www.fitbodsathletic.com//free-full-body-at-home-st

15.01.2022 28 birthday burpees for @samerlo Did she make it under 90sec ? Watch and see.. . .... . . . . #burpees #exercise #training #boxing #outdoortraining #freshwater #northernbeaches #manly #fitfam #burpeechallenge #fitbodsathletic #girlswithmuscle #fitgirls #fatloss #hiit See more

13.01.2022 Factors Affecting Fat loss (Part 2) Fat loss is often conceived as only diet and exercise related, which is still a big contributor. However there are more than just these two things affecting your journey. This is where Fitbods holistic approach comes in, from understanding your behavioral patterns, daily schedule, environmental, exercise habits and food choices. This is where a personal trainer really becomes your personal life coach. Being there to educate, motiv...ate and support you through all times of your life. To read more click link below; www.fitbodsathletic.com/blog/factorsaffectingfatloss

13.01.2022 2018 SUMMER TEAM CHALLENGE Starting 10th JANUARY!! - Limited spots available!! 1 WEEK FREE TRIAL ... The summer team challenge involves 3 dynamic small group training sessions aimed to build your strength, stamina and technique. In theses sessions we will always keep you constantly motivated, consistent and learning to ensure you reach your individual goals. PLUS !! 12 week Nutrition Program for to get you into your best shape yet! FREE Entry into 12 week Transformation competition (WORTH $120.00) Goal setting & planning. 20% off personal training sessions. Access to gym during training sessions, no membership required. Fitness Testing Program measuring and recording to track progress. New online booking system If you cant make all 3 days, No problem! You can still continue with 1 or 2 sessions per week which you can now MAKE UP YOUR SESSIONS if you missed it! --------------------------------------------------- For more info and to book classes, head to our website; http://www.fitbodsathletic.com/team-training/

11.01.2022 Whats your favourite piece of equipment? . Mine would have to be rings and TRX (suspension trainer) , for its size and versatility. Especially in situations like now where we are experiencing self isolation. . Both are great for beginners and can be used to build strength using body weight and also support correct movement... . On the other end of the spectrum, the rings and trx can create some of the hardest exercises for the advanced users. It teaches body control and there is always options to increase the intensity of the exercise . Want to see me post exercise ideas for Trx & rings, comment below . . #Gymnasticsmovements #homeworkout #training #strength #TRX #ringworks #fitnessworkouts #trainhard #sweat #fitspo #gohardorgohome #fitnessmotivation See more

11.01.2022 Katie demonstrating a weighted front squat. Who said dogs cant be your best workout buddy?

10.01.2022 CONDITIONING WORKOUT . Last but not least..my full body conditioning workout including boxing! In this video Im using 1.5kg dumbbells, if you dont have any, make your own using 600-750ml water bottle filled with sand/dirt or water. This workout is savage! ... 1A.80 x straight punches 1B. 80 x uppercuts 1C. 50 x hooks 1D. 30 x star jumps 1E. 20 x reverse lunge knee drives 2A. 20 x Kick throughs 2B. 20x Frog jumps 2C. 15 x V sits 2C. 10 x Rock n roll Jumps . Get my FREE 4 week home Program by clicking the link in YouTube description box https://youtu.be/IAjAnTtB4_o

08.01.2022 Saturday boxing with the girls . . . . .... . . Interested in joining us? www.fitbodsathletic.com/contact-us #fitness #healh #fitfam #strength #crossfit #fit #cardio #girlpower #boxing #northernbeaches #gym #fitbodsathletic #strengthandconditioning #performance #athletes See more

08.01.2022 THEY DID IT So so proud of these girls!! Not only for Completing the 13km pub2pub today but being consistent in there training every week running at 5.30am. And these girls are not runners! ... So congratulations girls on crossing that finish line and smashing your times.

07.01.2022 BIG shout out to April, Fitbods client of the month! This girl has been working her butt off and getting fantastic results with her body composition and fitness testing: 4.6 -> 7.3 beep test 14 kneeling push ups -> 10 strict push ups on toes. All within 8 weeks! ... April trains 3 x PTs per week & 1 x Boxing session. So proud of you!! #fitness #personaltraining #strengthandconditioning #coach #fitfam #health #strength #training #trainingvideo #trainingprogram #weights #girlswholift #girlswithmuscle #fitnesstransformation #fitbodsathletic @beachesscacademy @fitbodsathletic @cheriehoban See more

05.01.2022 LETS TALK FOAM ROLLERS Most of us know about foam rollers as a great recovery tool. It is an effective and affordable way to massage , particularly if we feel a knot in our body. The foam roller works by applying pressure to the muscle and encourages rehydration to the fascia (connective tissue) creating length and reducing stiffness... The foam roller can be used before and after your training session, its recommended to spend around 90 seconds on each muscle group to work effectively. A total of 5-10 minutes as apart of your warm up or cool down routine. Personally, I always warm up with the foam roller/ ball, which I find is a gradual way to promote physical readiness, increase mobility and reduce injury for my workouts. Which foam roller is best to use? Blue- Is the softest and always a good start for all over the body particularly if your a beginner or if your extremely tight. Pink- is the most common, great for intermediates. Its firmness is great particularly for the quads, glutes, thoracic, lower back and calves Black- AKA the terminator yep you guessed it. This one is the hardest with its cubed spikes that penetrate joints even deeper. (For Intermediate- advanced use) Ball/s- are great trigger point to hold and do more movements to release in major joints such as lower back, glutes, hip flexors, achilles etc. Recommended for advanced use. Overall Its important to ensure you are using the roller/ball with the muscle grain in a fluid motion. Incorrect use can cause more harm than good. Generally you want to feel uncomfortable when using these, but not enough that it makes you want to cry or feel pain. For foam rolling techniques, Check out my YouTube channel. https://youtu.be/w4OlyZfNfk4

04.01.2022 Yoga is always something I have strongly believed in for physical balance, strength & flexibility. As well as mentality, bringing awareness back to internal and external forces around you. . Combining yoga with my resistance & HIIT training has significantly improved my overall performance. . The best thing is, there are no special requirements to do it. Start with the basics and move on from there

03.01.2022 NEW YEARS RESOLUTIONS It's late January when work, school and routine for all of us is starting back.... Do you remember the new years resolutions you made for yourself at the beginning of this year?... ~ Maybe it was to make more time for yourself, doing the things you love more of? ~ To be your fittest year yet, run easily without having to stop half way? ~ Finally shed a few kilos of fat, cut down on weekend drinking or over eating? Did you know that 80% of new years resolutions fail by February and that only 7-8% of people achieve their goals by the end of the year? Whatever you goal is, start taking action! Be that 8% that reaches your goals this year with these top tips: Read more click the link...http://www.fitbodsathletic.com/blog/ Fitbodsathletic Reception [email protected] www.fitbodsathletic.com

03.01.2022 The gloves have been officially hung up for the end of 2018 Bring on the holidays!!

03.01.2022 Happy FRI-YAY! Boxing tomorrow , incorporating speed and power training for warm up, this sessions going to be brutal. Boxing 7-8am @ freshwater. Get your 2 week Group Training pass $29.00 .... . . . . . . . #northernbeaches #training #boxing #conditioning #strength #fit #fitfam #grouptraining #personaltrainer #coach #workout #girlsiwthmuscle #funny #outdoortraining #manly #freshwater #stackson See more

01.01.2022 What’s your favourite piece of equipment? . Mine would have to be rings and TRX (suspension trainer) , for its size and versatility. Especially in situations like now where we are experiencing self isolation. . Both are great for beginners and can be used to build strength using body weight and also support correct movement... . On the other end of the spectrum, the rings and trx can create some of the hardest exercises for the advanced users. It teaches body control and there is always options to increase the intensity of the exercise . Want to see me post exercise ideas for Trx & rings, comment below . . #Gymnasticsmovements #homeworkout #training #strength #TRX #ringworks #fitnessworkouts #trainhard #sweat #fitspo #gohardorgohome #fitnessmotivation See more