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25.01.2022 Be stronger than your excuses While here in Coffs Harbour doing my fifo nursing gig I don’t have a lot of access to food items, refrigeration, heating etc. Does that mean my nutrition lacks? ... Hell no, it means I have to be inventive with my food choices. It comes down to how bad you want it, so ask yourself are you making the right choice or the easy choice. Stay healthy, stay strong, stay sassy Love Sj

25.01.2022 FAST - Fitness and Sculpting Time

25.01.2022 Today’s the start day of this challenge. 1 You only have to send day ONE’s (today 30 squats) video just to clarify, that is a must to be included in this challenge. You may choose to send everyday if you choose but it’s not a requirement. ... 2 Also for the bigger numbers - you can choose to split them up over the day, for day 24 = 100 squats you can do 4 x 25 squats throughout the day, as long as you’ve made the minimum by the end of the day. I hope this helps you to understand this challenge. It’s about getting active, participating in something, and also committing, 30 days may not seem like a long time, but it’s a daily effort, also it’s about self accountability, your accountable for your own success. Stay healthy, stay sassy - love sj xo

24.01.2022 Has isolation got you gaining some extra unwanted kilos, lacking motivation? Who’s keen for discount? For the month of June our services which include one on one personal training, group fitness (coming soon!) have 10% off! ... Limited spots available, taking bookings now! #fastpt #personaltraining #healthy #lifestyle

24.01.2022 My Mother’s Day workout. Rocked some old school tunes and just had fun with it. Exercise shouldn’t be too serious, should be done safely, but always remember to have fun with it

24.01.2022 Just squatting, everyday I’m squatting So pumped for the rest of this challenge! Stay healthy, stay sassy

23.01.2022 CLIENT POST! Shout out to this girl! Janna Making fantastic progress in just a few short weeks, determination does marvellous things! ... As your trainer I’m incredibly proud! You take directions in your stride and keep coming back stronger! Yaaas girl! #winning #pushups #situps #personaltrainer

23.01.2022 The nutbush variation, sent to me to try by a lovely lady of mine. I actually loved doing this Brought back so many memories of school dances.

22.01.2022 Client Post Super proud of this girl, showed up for her session today eager to show herself she’s up to the challenge! She purchased our premium package and is thrilled with the program, and enjoyed the 10% off for our June promotion! I’m loving being on this journey with you! ... Stay healthy, stay sassy - love Sj

22.01.2022 As many of you know, I’m a personal trainer but I’m also a nurse. An amazing opportunity came my way (without even applying) to be a FIFO remote nurse for a 4 week contract in Mornington Island - tip of Australia to help with their much needed healthcare needs. I leave tomorrow! So thankful for the clients that have been super understanding love y’all! I’ve packed in my tiny suitcase that’s weight limited at fifteen kilos, some bands and some protein powder because you ...can’t go anywhere without them right! But I’ll be doing some videos and how to’s to help with travel and fitness. Something I’m super excited about, a few things that COVID taught us (other than to wash your hands!) in the fitness industry is you don’t need a fancy gym, or equipment. You just need yourself and your imagination! You can follow my journey on here or on our instagram page. Keen as a bean here! The adventure awaits! #fastfitness #fastnutrition #personaltraining #personaltrainer #travel #fitness #blessed #twojobs #healthy #betteringmyself #yay

21.01.2022 Self care - is it important? In my opinion it’s very important! What does self care include - it can be exercise, having enough rest, reading a book, reflecting, eating nourishing foods, spending time with friends, meditation, having a bath and many more. My self care routine- every Wednesday, we’ll call it wellness Wednesday it’s the last shift I work in my roster, so my hands are dry from being in gloves, my skin is oily, my eyes are bagged from the lack of sleep.... The routine is - a red clay face mask, hair wash with coconut oil, a deep moisturiser all over. I feel brand new afterwards! What’s your version of self-care? #selfcare #selflove #beyourself

21.01.2022 As many of you know I’m not just a personal trainer, but I’m also a nurse, and loving the fifo life I’ve decided to go back to Mornington Island to help out. I’m home for just over a week, and super excited to run this bargain on our services here at FAST. 30% off everything! For one week only! If your keen to dip your toes into personal training, or simply need a form check or to be weighed in, hit me up! #summerbodies #weightloss #musclegain #fastpt

21.01.2022 I’d like to congratulate those who entered our squat challenge, I am impressed with the overall response. I enjoyed watching your videos, and I must admit most of you have great technique, so keep that up with the higher numbers. You’ve committed to 30 days of squats, now that may seem daunting to some, but the reward will be worth the effort. I will be updating you on some of the benefits of squatting throughout this challenge, please let me know if you find any discomfort ...or need to stop for a medical reason. I’m proud of you all for committing, and showing me and yourselves that your accountable for your own success. Stay healthy, stay sassy - love sj xo

20.01.2022 Monday work out. No excuses.

18.01.2022 It’s halfway time for the squat challenge. Who’s on point with their squats, and who’s not? It’s perfectly fine if your not, speak up so I can assist you, is it lack of motivation or injuries? Hit me up I’m here to help in any way I can! Stay healthy, stay sassy - love Sj xo

17.01.2022 We have eftpos available We also accept cash, bank transfer! Plus who carries cash nowadays? Raise your hand if you do, keen to see who does!

17.01.2022 Hey team! I bought this shirt about 8 months ago, it was an impulse buy. I thought it was cute, and wanted it, they didn’t have my size at the time. So I bought it as a goal shirt or when I loose weight shirt little did I know by the time I wanted to wear it being TODAY, it would be too big! ... Moral of this story is - be present in the now. Wear a tight shirt if you think it’s cute, have that extra bit of cake, drink that second coffee. Skip a workout. Live in the now - because it’s future may not look the way you think it will, it could be bigger and better than you ever expected. If anyone is wanting to shed a few kilos. Hit me up, not like I’m an expert but I have lost over 75kgs and maintained it - must be doing something right, oh and I’m qualified Drop me your transformation posts! Stay healthy, stay sassy - love Sj xo

17.01.2022 Mental health is just as important as physical health. #mentalhealth #mentalhealthmatters #mindset #healthy #smile #overcomeobstacles #ptsd #depression #anxiety #exercise #headspace #quotes #lifecoach #personaltrainer #livingthedream

17.01.2022 In the eve of Mother’s Day 2020! I’d like to get a huge shout out the every mother; I see you, I got you. Wishing everyone a happy Mother’s Day, and don’t forget to do something active, your body will thank you for it. And keep those squats low and your standards high! ... Stay healthy, stay sassy - Love Sj x

16.01.2022 Supp Spotlight! Vitamin C - 1000mg COLD RELIEF - Reduces the severity and duration of common cold symptoms... SUPPORTS IMMUNE SYSTEMS - Maintains healthy immune system function SUPPORTS COLLAGEN FORMATION - Supports wound healing and collagen formation (my fav reason to take ) HEALTHY BONE GROWTH - Assists healthy bone development No supplements should ever replace a healthy balanced diet, supplementation is the third step to a healthier life, first being nutrition, secondly exercise. Stay healthy, stay strong, stay sassy Love Sj

15.01.2022 Get to know the trainer Name: Sallee or Sj Starting weight: 140kgs, 54% Body Fat Motto: The smallest things mean the most, and stay sassy! ... Challenges in life: I was in a toxic relationship years ago, when I became heavily obese Overcome: I’ve overcome so much, PTSD and anxiety regarding my weight. Nerve injuries! Learnt: My self worth My reason - to help as many people as possible! Interests: Being active, beach, and empowering people through positivity and healthy lifestyles! Got a question - hit me up! #knowthetrainer #personaltrainer #healthy

15.01.2022 Sunday is the perfect opportunity to reflect on the past week, see what you can improve on and reset ready for the new week! What’s your improvements for the next week? #fastpt #fastnutrition #healthy #personaltrainer

15.01.2022 Consistency is key Life changes, things change, opportunities come along and your mindset can be questioned. The biggest thing is not to stop, or quit. You can slow your approach or cut back, but never quit. Nothing ever good comes from quitting, unless it’s toxic or can cause injuries of course! (Goes without saying eh? ) ... So for the next four weeks I don’t have a gym or fancy equipment or my favourite 8kgs dumbbells, and that’s okay, do I just take the four weeks off? Seriously - no, I work with what I’ve got, which isn’t a lot to tell you the truth, I have (1) resistance band, and (1) booty band. But what I also have is chairs, outback, my own body weight and time. You make do with what you’ve got at the time. So there’s seriously no excuse not to be working out, everyone on this planet has a spare half an hour your not THAT busy that you cannot put in 30 minutes a day to love your own body.. Even if it’s not physical well-being, you can take the time to do something for your mental or spiritual wellbeing. #personaltrainer #remote #morningtonisland #personaltraining #mindset #consistency #loveyourbody #lovetheskinyourin #loveyourself

14.01.2022 Since starting out as a personal trainer and long before. I’ve heard some people say some pretty wrong things, and things they just DON’T understand.. education in anything is key Muscle weighs more than fat - my personal favourite Cut out gluten and you’ll loose weight faster Only way to gain muscle is to lift heavy ... Fasting all day will make you loose weight fast Carbs are bad Muscle does NOT weigh more than fat, and I’m actually incredibly tired of hearing this. It’s not a thing team! 1kg of muscle and 1kg of fat is still 1 KILO! They vary in size and density. Muscle just simply takes up less room. Cutting something out of your diet isn’t advisory. You should only be cutting gluten out if your are indeed a coeliac, and cutting it out for any other reason is simply just miseducation. You simply cannot lift heavy to gain muscle mass. Because you need the strength to complete the set, starting out you’ll need a balanced diet with plenty of protein, and recovery time. FASTING - ahhh I hate it! Personally and educationally, yes people can loose weight on it, yes it’s effective, but is it sustainable, hell no! One major thing to think about - you’ll loose muscle mass, which for some isn’t a thing, the risks involved medically are ridiculous, dizziness, vomiting, nausea, low blood sugar, shall I go on? It can do more harm than good. CARBS ARE BAD! I hear this one weekly from my clients, it’s NOT a thing team! It’s the main source of energy. Which you need to survive, your burning energy when your sitting, when your sleeping, it’s needed to survive!! Choosing the correct carbohydrates are the key, and how to use them as an energy source. So many misconceptions about health and weight loss. And I’m going to be running some seminars in the near future to educate people on the correct information. Have you ever heard something that’s been complete bs, and people are adamant that’s its gospel? #personaltraining #personaltrainer #educateyourself #myths #debunked #itsnotathingteam #information #healthy

13.01.2022 DID YOU KNOW? Some of the benefits of squats, building your leg muscles - your quadriceps, hamstrings and calves. Squats of all variations are a great whole body exercise to burn fat. Squats also activate your glutes and back muscles.... Squats help with strengthening your core. Squat more, have a stronger core. Have a stronger core, squat better. We are at day 4 y’all, 60 squats today! How we all feeling?! Pumped for more? Stay healthy, stay sassy!

12.01.2022 Too excited! Group fitness starting soon - register your interest today! Limited spots available! Stay healthy, stay sassy - love Sj

12.01.2022 Have you submitted your video yet? Keep those standards high and your squats low Stay healthy, stay sassy - love sj xo

12.01.2022 We have a venue for our group fitness! USC has been super helpful with getting our community fit and healthy, so massive shout out to Garry for that! Our group fitness starts Monday 8th June ... Monday 10AM and 530PM! Wednesday 10AM! Friday 10AM & 530PM! Bookings are essential, limited spots available. Parking available: P4 (closest to the hardcourts) is paid, free parking available off Claymore Rd. Cash and eftpos is accepted. Please like, share and comment if your up for a fun vibrant fitness class! Stay healthy, stay sassy - love Sj

12.01.2022 I get it totally, life gets hard mentally, emotionally and physically sometimes, you want to quit, you want to quit because you don’t think your doing it right, or it’s not working, not quick enough, your mind will find any excuse not to change, it’s just the way the mind works unfortunately. If it’s not hard, is it even worth doing it? Nothing about getting healthy is easy, the nutrition is hard you feel hungry, you feel left out at dinner parties, your family or friends ma...y not understand. Exercise is hard too, it can be physically demanding on your body, you’ll want to run as fast as you can to make a certain time and not make it the first time, you’ll want to lift the heaviest weight to build that muscle quickly, it won’t work. It just won’t work. But what will work - Consistency, hardwork and never giving up! Yes there will be times where you’ll want to snack, and want to reschedule that work out, you’ll want to quit. But don’t! Don’t quit. Readjustment is okay, just readjust your thinking, have that cookie, one cookie won’t derail you, skip the workout, come back tomorrow. Just give your body and mind time. Just because you’ve fallen off the wagon, that doesn’t mean you can’t get back on it, whether your where you got off or further behind. It’s not leaving without you, and I’m not letting you do it on your own. I like to think of myself as more than just a personal trainer I’m your coach, I’ve been there, I’ve been heavily obese, I’ve been depressed, I’ve been upset about bad health choices. I’ve been there, let me say it again, I’ve been there. I want to see you win, I want to inspire you, I want to be your friend, I want you to be happy, I want you to make healthy life choices. I want you to be at the top of your game. I want the BEST for you! #personaltrainer #coach #changinglives #changenothingandnothingchanges #change #growthroughwhatyougothrough #mentalhealth

12.01.2022 June Challenge! Back by popular demand, fitness and sculpting time is pleased to announce another free monthly challenge. Sit up variations! Some benefits include: ... * * * * * And so much more.. If you'd like to be a part of this free challenge, message or comment below! The challenge starts the 1st of June. Get in quick! Stay healthy, stay sassy - love Sj

12.01.2022 A huge shout out for everyone who’s participated in the squat challenge for the month of May! One last day to complete! It’s the big one 175! With the end of this challenge, a new one arises - Sit up challenge for the month of June, who’s joining? It’s free, the only thing you’ll loose is kilos ... Stay healthy, stay sassy - love Sj x

11.01.2022 Insanely easy recipe for crustless quiche! Minimal ingredients, easy to follow steps. With just - 215 calories per serve!

11.01.2022 It’s my birthday today - did that mean I fell off the wagon, those that know me well enough already know the answer. But for those that don’t, no I still did my workout, in fact I did a little more because I was so happy and wanted to try out my new toy #gopro, stuck to the meal plan to a T! pork chow mein - want the recipe? Everyday you can find excuses not to put in 100%. But the biggest struggle for most is to find one reason why you should. ... I’m a year older today, but I can honestly say I’m in the best shape I ever have been. Can you say the same? #fitness #fitnessbusiness #birthdaywishes

10.01.2022 8 Variations of squats for Squat Challenge starting the 1st of May! Body weight squat Half squat jump Sumo squat... Squat jumping jack Suitcase squat Pulse Split squat Goblet squat These are just eight variations of squats, your more than welcome to do any variation for the challenge, please let me know if you wish to choose a different one. You can change the variation each day if you wish too, it’s completely self paced, and your accountable for your own success within this challenge. Prizes to be won, for participation, posting of videos or sending them privately (so I know your actually doing it), most amount of squats on video of course Stay healthy, stay sassy - love sj xo

10.01.2022 Every minute of every day, your body is physically reacting, literally changing, in response to the thoughts that run through your mind. So what are you thinking when your alone, and what words do you say around people? My advice, keep it positive, keep it real, and keep it healthy. The way you talk to yourself can affect how you perceive yourself, try doing a positive personal thing a day - such as write your feelings down, meditation, exercise, unplug from devices, read a ...book. What works for you? Comment below Stay healthy, stay sassy

09.01.2022 It will be hard, it will hurt, you will want to quit. But trust me - this is your body changing. Keep going! #personaltrainer #weightloss #musclegain #changinglives #change #fitness

09.01.2022 Hey team! Quick little video to announce the winner of our free squat challenge we ran for the month of May! I’m so impressed with all the feedback and positivity surrounding these challenges, so back by popular demand - June FREE challenge - SIT-UPS! ... You were all accountable for your own success during this challenge, and I’m so proud of you all. Smashing out up to 175 squats a day is no small feat! Stay healthy, stay sassy - love Sj

09.01.2022 Are you struggling? I can help!

08.01.2022 SUPP SPOTLIGHT Vitamin B6 Plays an important role in mood regulation. This is partly because this vitamin is necessary for creating neurotransmitters that regulate emotions, including serotonin, dopamine. ... Mood stabiliser, excellent for PMS symptoms. Improved brain function. Having a vitamin B6 deficiency is a serious issue - some problems include; tingling, numbness, and pain in the hands and feet, seizures, depression, confusion and a weakened immune system. Reminder - no supplement should ever replace a healthy balanced diet, supplementation is the third step to a healthier life, first being nutrition, secondly exercise. Stay healthy, stay strong, stay sassy! Love Sj

08.01.2022 Protein balls - I want to give these recipes of mine away for FREE! Who wants one? Comment below - limited amount available. Or email me at [email protected] ... Exciting things coming - like more recipes, how to videos, nutrition seminars and more! Stay healthy, stay sassy - love sj xo

07.01.2022 It’s been a hot minute since posting, forgive me. I’ve been doing my fifo nursing job, that’s taken me to a beautiful sight of Australia to help those less fortunate than us. I’m back on the coast, accepting clients and referrals. #personaltrainer #newclients #transformation

06.01.2022 It’s been more than a week since I stepped into the gym area, not out of lack of trying, this time last week I tried, and I fainted on the dumbbell, yeah not fun. But things happen, sickness happens. I stayed on top of my nutrition as best as I could, again sickness, and happy to report didn’t gain a gram! Beauty! But I can definitely feel a difference in lack of strength, but that’s easy to build back up, and hey! It’s only been a week, Sallee calm down shit happens! I t...ry not to sweat the small stuff, my health is one of my biggest successes in life (insert offspring here as number one ) and I’m constantly trying to better myself, physically, mentally and educationally. And hey, let’s face it I just like taking pictures of my guns, haha and y’all love to see em. #personaltrainer #personaltraining #betteringmyself #health #recovery

05.01.2022 Did someone say freebies? Person who shares, likes and reposts the most starting from now until Friday @ 2200 will win! A free personalised program, or some protein goodies. ... This includes all social media platforms - so get social, and spread the good word. I’d like to say a huge shout out to those whom have shared, liked and been involved. You are all amazing! Watch this space - free fitness is on the way! Stay healthy, Stay sassy - love Sj xo

04.01.2022 Recipes recipes and more recipes! #fastnutrition #fastpt #healthy #wholenutrition

03.01.2022 A little practise to be perfect is needed. Working on my agility and flexibility these days.

03.01.2022 Our free squat challenge finished yesterday! And I’m incredibly proud of each and every one of you that participated and gave it your all, I hope you can see and feel the difference, I know I can see a mindset shift across the board. And I just would like to thank you all for the positive feedback I received, and this is why - we’re bringing you another free challenge for the month of June! ... Standby for winners video! I’m so excited for this! Stay healthy, stay sassy - love Sj

02.01.2022 Start your day with a good breakfast! OATS 124 calories - made with water, added dates and hazelnuts ... #food #nutrition #fastnutrition #breakfast #yum

01.01.2022 Client post Janna getting serious about her fitness, with our one on ones. She’s determined and she’s ready! Can’t wait to see what we can conquer together, she’s got big goals to smash! Let’s get it girl. #personaltraining #oneonones #fastpt #fitness

01.01.2022 Hey y’all! I haven’t had as much time to post or to do some videos as I’d wanted here in Mornington Island, they need me for my excellent healthcare (why I’m here)! A few things I’ve realised since being here is the cost of living, I don’t know if y’all been following my other posts, but it’s crazy expensive here so it’s been a task to come up with healthy nutritious meals here. We are incredibly lucky to have access to fresh produce back at home. ... As a lot of my shifts are 12 hour shifts I’m also time limited, as there is some curfew/safety timings here. So it’s not like I can go for a strut whenever I wish. Again something to be thankful for. I’ve been doing my little room workout consisting of squats, bend over rows (bands), lunges and some more I’ve added in. I do like to experiment Where ever you are in your health journey, be thankful we have the resources and the guidance (from me - hello personal trainer ) Stay healthy, stay sassy LOVE Sj x.

01.01.2022 Here at FAST - Personal Training we believe in positivity above anything. We bring the positive vibes, so you can have a positive mind. What do you do in your everyday life to embrace positivity? Stay healthy, stay sassy - love sj x

01.01.2022 Affordable prices, guaranteed results. What are you waiting for? A sign well here’s your sign, we’re offering 10% off for the month of June! Follow the program, and you’ll get results! It’s just that simple. Message me here or email me at [email protected] for a consultation. Let’s go on this journey together! #fastpt #personaltrainer #fitness