Fitness Adriana | Businesses

Fitness Adriana

Phone: +61 423 156 010

Address: 317 High Street, Prahran 3181 Prahran, VIC, Australia

Website:

Likes: 253

Add/Update information

Reviews

Tags

• Businesses
• Sport & recreation
• Fitness trainer
• Health & wellness website
• Sport & fitness instruction

22.01.2022 Crustless #quiche kinda of morning!! Well, the story goes like this: I sowed these #broccoli seeds last winter. They looked like doing well until they gave me #flowers, meaning that their cycle had finished without producing any broccoli heads. After a bit of disappointment, it turns out that you can actually use the leaves and flowers just as #kale or #silverbeet, which is how this original quiche was born!! INGREDIENTS:... 2 clove #garlic, finely chopped 240gr #mushrooms 120gr broccoli flowers & leaves 15gr spreadable olive oil butter 6 #eggs 1/2 cup soy #milk, or any milk! Salt and pepper to taste 45gr shredded goat #cheese INSTRUCTIONS: 1. Preheat the oven to 350F. 2. Sauté the mushrooms, broccoli leaves and garlic until the mix is soft and the moisture has evaporated away (5-7 minutes). 3. Whisk together the eggs, milk, salt and pepper. 4. Cover the base of a pie dish with baking paper (this way you don't need more oil). Place the cooked veggies evenly over the dish base, pour the egg mixture over the vegetables and top it up with the shredded cheese. 4. Bake for 45minutes or until you stick a fork and comes out clean (it may vary). De-li-cious! I divided it into 3 #breakfast serves and accompanied with my favourite bread!! Each one (quiche only) of 301 Cals, 24gr Protein, 10gr Carbs, 21gr Fats.

19.01.2022 [[ Let’s talk: #Muscular imbalances ]] It's true that a perfectly balanced body, with every component of it doing exactly the job that it’s designed for, would perform as the greatest #machine you could ever have. However since we're all different (meaning that each of our machines needs to develop different #skills anyway) and we're also humans (not machines) beautifully made of #skin and #bones and in constant adaptation to make life more #efficient, it is totally NORMAL t...o have one leg slightly longer than the other one, or to develop a dominant side. So next time you do a hip trust and feel one side firing more than the other one, do not worry! I understand these imbalances can be frustrating, causing you injuries, postural issues, not perfect form at some exercises or it’s simply an aesthetic concern. And even though they might always be there at some level, the great news is that once we determine the cause of the imbalance, it is possible to work on them with little but constant effort! The first questions to answer are: Is it causing you any trouble? Is it a bad #habit issue that can be changed? Is it lack of #strength or #mobility? Then, it’s time to implement an action plan and work on new adaptations! Some of my favourite ones are: Before your session: -Work on mobility (maybe in between sets and at the end of the session as well). As I always say: a more mobile body amplifies the canvas for a stronger body. -#Activation work, particularly for those sleepy muscles that struggle to kick in. During the session: -Doing unilateral #exercises instead of bilateral exercises (one arm/leg at the time) -Using dumbbells instead of barbells for bilateral exercises. -Let the weaker side guide the number of repetitions. If the imbalance is causing you issues: -Finishing with one more set for the weaker side. -Doing proper #rehab training until they pair up or get closer. Everyday: -What you do one hour a day at the gym won’t matter as much as what you do the other 23 hours outside the gym. Look at your daily activities as: How do you stand/sit most of the time? How do you carry your bag? And the list goes so on...

19.01.2022 Bienvenidos to this full body circuit class!! Get yourself a medium size towel and some rubber bands (or nothing at all!!). I personally loved this combo because of the 4 phases we'll go through together: 1) Mobility/Activation work. 2) Compound movements circuit.... Left leg scooter. Right leg scooter. Knee tucks. Prisioner squat. Handcuffs back extension. 3) Cardio circuit. Skaters. Jack plank. Skipping. Plank with o/h punches. 4) Stretch. See more

14.01.2022 This time we'll have a #beginner to #advance #fitness class focused on lower body and #core! As usual, we'll prepare the joints with #mobility work, then we'll jump to core and lower body strength and finish with a bit of #stretch. 1) Mobility and plank series. 2a) Static lunges. 2b) Side leg raises.... 2c) Side plank. 3a) Sumo deadlift or sumo squat. 3b) Reverse crunch. 4) Stretch. If you have #gym equipment (dumbbells, kettlebells and rubber bands) have them handy for more variations. If you don't, no problem at all!! #FitnessClass #OnlinePT #LowerBodyStrength #FitnessAdriana #StayHome #GymTime

13.01.2022 Thank you so much for your interest and feedback! I am so excited to announce the countdown of our first two group fitness classes via zoom: Wed 6pm, Strength & HIIT. (45min, $12) Sat 10:30am, Pilates. (45min, $12)... To book in, go to this link below. Payment details will be on the confirmation e-mail after you reserve your spot! https://vicparkhealth.com.au/book-an-appointment/ Too complicated? Send me your e-mail so I book you in and send details directly! Nothing suits you? Feel free to express your interest as I'll be opening more on demand! #FitnessAdriana #OnlinePT #OnlinePilates #OnlineFitness #StayHome #StayActive #Strength

13.01.2022 ¡Hola chicos! @Fitness.Adriana here one more time to run you through a no equipment lower body and #core session. A1) Sumo #squat with hold. Sets: 3 to 5. Reps:15 to 20.... Rest: 60 to 90 seconds. Tip: If too easy, wear a heavy backpack!! B1) Mountain climbers (4 straight + 4 obliques). Sets: 2 to 3. Reps: 3 to 5 combos. Tip: Create "sliders" for your feet using 2 towels. Also, wearing a backpack would be much harder! B2) Butterfly #bridge. Sets: 2 to 3. Reps:15 to 20. Tip: Place heavy books on your belly. C1) Side #plank with spinal twist. Sets: 2 to 3. Reps/time: 10 to 15 slow twists, or 30 to 90 seconds hold. Tip: Do as many twists as possible (slow and controlled) and finish just holding for 30 seconds more! C2) #Clam 1, 2, 3. Sets: 2 to 3. Reps: 10 to 15 each variation. Tip: Wear heavy shoes. The clam 3 will become seriously tough. ENJOY!! #LowerBody #HomeTraining #HomeWorkout #FitnessClass #FitnessAdriana #LowerBody Music: Wander Musician: @iksonofficial

13.01.2022 #Move gently, move fast, move to achieve, move to feel good. Whatever you do it for, but move! Don't forget about our Monday 6:15pm 30min class, dedicated to #core & #mobility! Book via link on my bio. With that, I am going to mention a few effects of immobility below. Education will help us get there! ... Psychosocial: Depression. Loss of motivation. Changes in cognition. Decreased concentration. Decreased judgement and problem solving. Loss of control and independence. Cardiovascular: Increased heart rate. Postural hypotension. Increased risk of developing blood clots. Gastrointestinal: Constipation. Decreased gastric secretion. Slower rate of absorption. Skin changes: Pressure sores. Ankle and hands swelling. Respiratory: Increased of developing chest infections. Respiratory muscles weakness. Musculoskeletal: Muscle weakness. Osteoporosis. Pain from stiffness. Increased falls. Behaviour: Increases irritability. Increased apathy. Make the first move!

13.01.2022 I was going to have a spinach omelette, but changed my mind last minute...

12.01.2022 [[ The way we give #energy to one another, is the way we are shaping our common #reality ]] #ChallengeAccepted! Thank you, my dearest friend Alejandra, for nominating me on this challenge! And yes, it is always the perfect time to share #positivity among #women, and also among #men. Sometimes, we don’t realize how much we are all in this together, how much we need from each other. That, what I offer to #YOU is what I offer to myself. Let’s #love and #inspire each other!... (Photography by: @JPhotique ) #FitnessAdriana #Health #Wellbeing #happymindhappybody

11.01.2022 Thank you, Chelsea!! :D

10.01.2022 [[ Breakfast rhubarb muffins ]] Looking for easy ways to sneak in more #veggies into my meals is that these #muffins came to life!! Firstly, a good friend of mine told me about this #beautiful colored #vegetable called rhubarb (which I had never heard about) that is commonly used for sweet pies! However, since #rhubarb is naturally not that sweet, I’ve preferred to have them as a #breakfast muffin with a mild #sweet twist. What do we need?... -3 cups diced #rhubarb. -125gr Wholemeal self-raising #flower -125gr rolled oats. -1tspn #baking powder. -250gr greek #yogurt (or any yogurt). -2 big #eggs. -30gr #honey (or more, if you wish) - tspn #cinammon -Pinch of #salt -3 tbpn freshly shredded #ginger -3 tspn Stevia, or any other sweetener. -#Coconut oil spray for the baking tray. How to do it? 1. Pre-heat the oven at 160 C. 2. In half cup of water, simmer the rhubarb, ginger and 1 tspn of Stevia for about 5 minutes. 3. Mix well the flour, baking powder and sugar in a bowl. 3. In a separate bowl, whisk together the eggs, yogurt, honey and rhubarb with ginger until well combined. 4. Combine very well the flour, baking powder, rolled oats, salt, cinnamon and extra Stevia. 5. Spoon the dry and the wet mix together and let it sit for a few minutes to get rid of any pockets. Adjust to your taste! 5. Apply some coconut oil spray in over the muffin tray before putting your mix in. 5. Pour evenly to get about 12 muffins 6. Bake for about 45 to 60 minutes or until you insert a stick and comes out dry. 7. I added a thin layer of honey on top when they were still warm. 8. I loved them for breakfast with a couple of simple boiled eggs! #YouAreWhatYouEat #Nutrition #Food #Delicious #Healthy #HealthyEating #HealthyLife #GetLean #GetStarted #FitnessAdriana #Melbourne

09.01.2022 [[ Online fitness training packages!! ]] #StayHome and #StayAccountable working out from your living room with me!! Invite your family and kids if you wish. 6 WEEK PACKAGE:... $700 Weekly: 2x45min or 3x30min Online PT sessions. 3x Online coaching sessions. Up to 3 differed payments. 4 WEEK PACKAGE: $511 Weekly: 2x45min or 3x30min Online PT sessions. 2x Online coaching sessions. Up to 2 differed payments. 2 WEEK PACKAGE: $280 Weekly: 2x45min or 3x30min Online PT sessions. 1 Online coaching session. -Coaching sessions are to chat about your fitness goals, DIY fitness routines, lifestyle suggestions and more. -Nothing suits you?? DM to organize a personalized pack or group sessions. -Limited spots avilable. Please, ask for terms and conditions. #FitnessAdriana #OnlineFitness #OnlinePT

08.01.2022 [[ The best #diet you could follow, is the one that you can keep for #life! ]] Simple, but deliciously #healthy and satisfying! ~Toast 1: 2 boiled #eggs... #Avocado Sauteed #silverbeet #Olive oil spread ~Toast 2: Cottage #cheese Caramelized #apple #Honey #Cinammon #TrueStory #BreadLover #BreadTeam #HealthyEating #Yum #Food #Healthy #HealthyLife #HealthyYou #GetLean #GetStrong #GetStarted #FitnessAdriana

08.01.2022 [[ Chicken Parma ]] No pubs open, not a problem!! Try this homemade chicken parma with sweet potatoe chips on the side. Not only super #tasty, but perfectly well #balanced for a pub meal night... at home. Ingredients:... 4 #chicken breast. 1 big #egg beaten. 3-4 table spoons of #breadcrumbs (I used Lemon Pepper flavour HasNo - gluten free). 3/4 to 1 cup of Italian #tomato paste. 1 sweet #potatoe chopped into 1/4" thick sticks. Steamed or sauteed #broccolini and #mushrooms (or any other veggies). Rosemary or any herbs you like! #Olive oil in spray. Sliced #ham. Grated #cheese (I used sheep cheese which is great if you suffer from lactose intolerance). Salt and pepper. For the chicken: 1. Pre-heat the oven to 425 F and grease a tray with some olive oil on top (Tip: just use parchment paper). 2. Important step: Beat each chicken breast until getting an even thickness all over the piece. (Tip: I kept them in a sealed plastic bag while doing this to avoid the mess.) 3. Deep each piece into the beaten egg, then pass it over the breadcrumbs until it's all covered and place them on your tray. 4. Straight to the oven! After 10min turn them over and cover them very well with your tomato paste. Put them back for another 10min to then cover the other side as well. 5. Leave for another 5 minutes. (Tip: Depending on the thickness/size of your chicken breasts, the entire process will take from 20 to 25min.) 6. After the chicken is cooked and sauced up, top up with the ham and cheese. (Tip: cover the chicken with a lid so the cheese melts while it sits). Let it sit for 5 to 10min before serving! For the chips: 1. Soak your raw sweet potatoe in water for about 10min. 2. Rinse well. 3. Put them on a tray with parchment paper, spray some olive (to get them crispy) and add salt/pepper. 3. Bake at 425 F for about 30 to 45min. 4. Sprinkle your herbs on top until the end! This meal contains high lean protein, complex and simple carbs, plus #healthy fats! Even though most ingredients are actually nutritious, remember that portions always matter. Enjoy!

08.01.2022 Maybe the mandatory facemask is just trying to make us #exercise our true full-on #smile!? Either way, don't forget to smile sooo hard that your mouth lifts your cheeks and crinckles your eyes! The most beautiful wrinkles on your face. #GratefulnessDiary #FitnessAdriana #Health #Wellbeing #HappyMindHappyBody #StayStrong #StayPresent #StayHome

07.01.2022 Have you been told by your physio to implement some #pelvic floor exercises? Well! Today, I've chosen this little sequence (which I find quite fun too) to strengthen such an important muscle group. Let me know how you go! #PelvicFloor #Pilates #PelvicFloorExercises #FitnessAdriana

06.01.2022 World Mental Health Day Because your #feelings are also real and your reality matters as much as any other... let's increase to 10/10 the awareness against this social #stigma! Particularly at this time and age, when worldwide our lives drastically changed as a result of a #pandemic. From the #health system crashing down, enormous #economical challenges, so many #lifestyle re-adaptations and no mentioning the #isolation, #anxiety, #depression, #frustration, #fear about th...e future and perhaps #grief. I want you to know that all those feelings are real, and keeping them quite might not make things better but only let them fester. So no matter how lucky or grateful you "should feel", do not diminish your feelings and trade them for a happy face mask. Recognizing them and talking about them are just the first steps to then, let them go! #MentalHealth #FitnessAdriana #WorldMentalHealthDay

06.01.2022 (The Moment of Lift by Melinda Gates) This sentence got stuck to my head because I couldn’t help feeling certain 'guilt' about not openly saying (more often than what I'd like to admit) the very thing that needs to be spoken. Call it shame, indifference, laziness, etc., whatever the reason has been, breaking those negative #stereotypes apart is simply everyone’s job! During this difficult times, it is essentially important to break #stigma related to mental health and to p...romote women and men empowerment. What am I specifically talking about? #Depression and #anxiety are a thing. You don't need to be productive all the time, it is also ok to feel sad and/or do nothing. Body #shaming. You don't need shredded abs, broad shoulders or big lips to be a "". Work/school opportunities. You deserve that job based on your #skills, not on your appearance. #Bullying, physical violence or harassment. You also deserve to be treated with respect. Gender #discrimination. Boys also cry. While some of those negative beliefs can be obvious and direct, many others are more subtle and unintentional. However, it very often comes from the lack of understanding from our closest ones who can’t relate. It starts with harmful assumptions and ends up with a damaged society. If you are someone who is struggling to cope with this kind of personal or social issues, seek professional help and know that you are not an illness. #Treatment, #education and speaking out will make the difference! #Happiness #MentalHealthAwareness #FitnessAdriana #PersonalTrainer #PT #GymInstructor #Gym #Melbourne #Australia

05.01.2022 Pumpkin & Pear smoothie Simply blend these 5 ingredients together: -1/2 scoop #protein powder (I used Chai latte @PranaOn). -1 tbspn rolled #oats.... -1/2 cup #pumpkin (I steamed it previously). -1/2 #pear. -Dried #coconut. Keep in mind that portions vary from person to person. You'll absolutely #love it!!! Not only for that good-looking #color (yes, which comes from the #pumpkin!), but for all the goodness that each of those ingredients humbly offers to your body and brain. #Snack #WholeFoods #FitnessAdriana #Food #Delicious #Healthy #HealthyEating #HealthyLife #GetHealthy #GetStrong #GetStarted #Melbourne

04.01.2022 First of all, thank you guys for expressing your interest in throwing an additional class to our ZOOM timetable! To follow my principles as a trainer and to offer you a well #balanced service, I decided to make this class the PERFECT complement to what we already have: Core foundations & mobility. Monday, 6:15pm (30min, $10). Because a more mobile #body amplifies the canvas for a #stronger body!! If you feel stiff and sore all the time, if your postural habits or muscle imba...lances are causing you trouble, if your regular #workouts are already quite intense or if you simply could do with a bit of stretching and extra body awareness... YOU HAVE TO GIVE THIS CLASS A GO! Strength & HIIT. Wednesday, 6:00pm (45min, $12). Let’s build some #muscle and get #sweaty together!! I love this class because it is constructed by 4 stages: 1) We start with a short priming sequence. 2) We then continue with a 5 compound #exercises #circuit. 3) If you haven’t sweated already, a short but intense HIIT phase will do the trick! 4) We won’t leave until we stretch a little. Don’t worry if you are a beginner or more advanced trainee, WE HAVE OPTIONS FOR EVERYONE!! Pilates. Saturday, 10:30am (45min, $12). LET'S FOCUS ON YOUR CORE! Which is not only the six pack, so we’ll also work on #obliques, lower #back, #shoulder stability and plenty of #gluteus (pinky promise). Suitable for all ages, pregnant ladies (please contact me first) and all fitness levels. How to book? Just jump on this link https://vicparkhealth.com.au/book-an-appointment/ or DM to book you in directly! First class is on me!! If there’s any particular exercise, postural/mobility issue or anything you would like me to go through together, please (PLEASE) do not hesitate on shooting me a message to break it down together during class! Also, your feedback is the only way I could offer you a better service, so always share it with me! (Photography by: @JPhotique ) #Pilates #Strength #Core #Mobility #FullBody #OnlineFitness #PersonalTraining #Fitness #HomeTraining #HomeWorkout #FitnessClass #FitnessAdriana #LowerBody #UpperBody

04.01.2022 [[ Spicy baked eggs ]] If you love #eggs (in every presentation they could exist!), you also love #spices and you are craving a delicious well balanced #brunch this is definitely for you! What do we need? (for 2-3 people):... -1tspn olive #oil -1 small #onion, chopped -1 or 2 #garlic cloves, chopped (I love garlic, so why not 3?) -1 #leek, green #capsicum, #mushrooms, etc. nicely chopped -1 red chili, thinly sliced -3 fresh diced #tomatoes (or use 1 can) -1tbspn #tomato paste -Spices (cumin, paprika or oregano) -Salt and pepper -4 eggs -#Multigrain, #sourdough or any bread! -Some melty #cheese to top up (I used this Mexican Oaxaca style cheese from @PoblanoMexican) 1. Preheat the oven at 180. 2. Heat some olive oil in a pan and cook the garlic and onion for a couple of minutes until translucent. 3. Add all your veggies and saute them for a few minutes, continue adding the diced tomatoes and cook until they lose liquid and become pasty. 4. Add your tomato paste, all the spices, salt and pepper. 5. Lower the flame and let it all simmer until it gets thicker. 6. Now pass it all to a baking tray. I did not add any more oil, just made sure the sauce cover the entire surface of the tray before cracking the eggs on top. 7. Transfer this to the oven to bake for 10 to 15 minutes to your taste! 8. Serve with your favorite bread slice and some cheese on top! Tip: If you don’t want to use the oven, simply cover your pan with a lid and let the egg steam cook. Tip: You could also make the sauce in advance and leave it in the fridge, so you just worry about preheating the oven and patiently wait for brunch! #BalancedEating #HealthyEating #Yum #Food #Healthy #HealthyLife #HealthyYou #GetLean #GetStrong #GetStarted #FitnessAdriana #Melbourne

03.01.2022 [[ Upper body session ]] Short, simple but effective! No time wasting if you are looking to build strength! Arms circles to warm up your shoulders. 1 set 10 to 15.... 1 Diamond push-ups. 3 to 4 sets 10 to 20 reps. Keep your core engaged and make sure you go all the way down. Rest 2 to 3 minutes. 2 TRX body rows. 3 to 4 sets 10 to 20 reps. Go for full range of motion to really engage your back muscles. Rest 2 to 3 minutes. 3 Seated shoulder press. 3 to 4 sets 10 to 20 reps. Remember to fully extend your arms and do not forget to smile! Rest 2 to 3 minutes. ENJOY!!!! Music: Sunny Musician: @iksonofficial #Strength #HomeWorkout #UpperBody #BuildMuscle #GymInstructor #PT #PTsession #GetStrong #GetStarted #Fitness #FitnessAdriana #Melbourne

02.01.2022 If I could just give ONE & ONLY piece of #advice (to anyone and to myself), it would definitely be to practice #SELF #LOVE! I don't care if you think drinking water or going to the gym is more important, no matter what kind of goals or motivations you have. When you do things from that "Self-Love" perspective and from a place of #care and #compassion, everything that unfolds (what you reflect, create or take back) simply holds the same nature. Then, you might say "C'mon! Of... course I love myself, I mean... I've never said otherwise". Well, then start saying likewise! ~Why would you talk nicely and patiently to anyone else but not to yourself? ~Why would you ask people how are you/how can I help you but not to yourself? ~Why would you tell your friend that she looks beautiful in that dress but always look for that imperfection that ruins everything on you? ~Why would you show your parents or partner how much you care about them but would not show it intentionally to yourself? ~Why would you take "SELF-LOVE" for granted? Start by acknowledging it and self-talk, self-write, self-communicate in all the ways you like until you feel it! At the end of the day, the relationship you have with yourself is by far the longest and most #important one you'll ever have! So believe me when I say that practicing: SELF-LOVE can really change your #life! I'm curious, how would you start today?? #LoveYourself #FitnessAdriana #MentalHealthAwareness

01.01.2022 [[ In other words... slow down & be #patient! ]] Yes, you might have all the #motivation of the world to reach that ,#goal, so you want it bad and you want it NOW!! Although motivation is the first step to get the journey started, #patience and #discipline are the next best friends you will ever have to stay on track!! These latter ones usually don’t come as full of #energy and #emotions as motivation does, in fact, they do take more -conscious- effort to maintain through reg...ular practice. However, the more complex the goal is, the longer the journey will be and the steadier you'll need to stay! Focus on one day at a time, aknowledge your wins and learn from your mistakes. Unfortunately, shortcuts and "magic" solutions do not teach much about the beautiful lessons of the process and how to maintain it. Slow-but-steady, you'll get there! #FitnessAdriana #HappyGoals #Health #Wellbeing #HappyMindHappyBody #StayStrong

01.01.2022 This is such a complete #class as we'll go through #mobility, full body #cardio circuit, #core work and #stretch together: 1) Mobility. 2) Cardio circuit. Ballerina squat.... Push up to knee tucks. Get ups. Front plank to side plank. Skiing. 3) Core circuit. Cocoons. Ankle taps. Military plank. Plank. 4) Stretch. Get on your #mat and grab yourself a big book (or #dumbell) for more variations. Ready?? Let's get sweaaaaaaty!!! #FitnessClass #OnlinePT #FullBodyStrength #FitnessAdriana #StayHome #GymTime

01.01.2022 ...and again and again! #GoodMorning #PositiveMindset #FitnessAdriana #PersonalTrainer #PT #GymInstructor #Gym #Melbourne #Australia