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Fitness Journey With Talia

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25.01.2022 Who needs a good sweat or maybe a stretch? HIIT- Friday (tomorrow) 5.30pm stretch and flow- Sunday 10.30am ... Lock 11 $10pp 10 spots available. Bookings essential. Bring a towel. Water bottle and good energy

25.01.2022 With all the benefits of Matcha Tea why wouldnt you try!! 1 cup of wholemeal flour 1 scoop vanilla protein powder 2 TBLS Tropeaka matcha tea ... 2 TSP baking powder 1/4 tea spoon pink salt 1 TSP grounded cinnamon 1/12 cups almond milk 1 egg 2 TSP vanilla extract Mix dry ingredients first then add wet. Cook until bubbles on the top. Ive topped with cacoa nibs, fresh strawberries and blueberries, chia seeds and sugar free maple syrup. Try something new maybe? Mix your breakfast up! Although I would eat this any time of the day Enjoy!

24.01.2022 YAY for classes this week My new timetable will be released Monday the 28th September but this week I am offering- Wednesday 23rd 9.30am bootcamp Wentworth football oval ... Thursday 24th 4pm Active Kids 4pm 5pm Bootcamp 5pm Friday 9.30 mums and bubs Sunday 27th Stretch and Flow nice arvo wind down 4pm Nowingi Place $10 pp Bring a mat and towel

24.01.2022 REAL TALK I thought things were crazy and overwhelming before I was a mum well let me tell you I have been distant lately. Mainly from my mind. I am not as present as Id like to be. Something is missing and i am yet to find what it is. People often say to me your always so positive girllllll I also have my days. ALOT. I want to share my journey of all the good but also the real and raw. ... So this is one of those posts. Mainly because #mumlife and its freaking hard!! The last few weeks Macy-Jane has stepped it up next level and omg!! I know why they say its a full time job. Everything gets pushed back. Workouts, Housework, mediation, reading, filming workouts, meal prepping, recipe writing- you know the business side of things aswell. You guys! The list goes on.. I really need to stop saying and start doing. Take a step back work out what it Im really is thats holding me back and let me tell you 95% of that is purely because I have a nearly 10 month old that is 100 mile an hour so yes I can smile and push through it but also I AM TIRED I have bags under my eyes from the hourly wakes during the night the endless teething and regressions as they call it. So to find that balance is tough and shout out to all you mums and dads out there cause I feel you I now know what its like. Dont get me wrong I have a great support system, I have a husband to be and amazing father to Macy-Jane who will walk through the door after a 10 hour day at work and Ill say sorry I didnt fold the washing or make dinner for only him to say its ok, you dont have to do it all we share the load I am here to help and for that I will always be grateful. The whole point of this post is this. *You cant poor from an empty cup* Makes sense doesnt it? If Ive got nothing left in the tank how can I give 100% to anything I want to achieve. I need to work on me for me. Im so worried on trying to do it all that in the end Im actually not doing anything at all. So a reminder for the who think Im positive and have it all together that I also have daily struggles and cries and tantrums like my 10 month old Much love, be kind and check up on eachother

23.01.2022 Another day, another smoothie bowl Blend- 1.5 frozen bananas Dash of almond milk 1 scoop happy way choc and peanut butter protein powder... Add your toppings. Easy peasy deliciousness in one bowl See more

23.01.2022 If you feel like a desert or just craving something delicious! @chobaniau Greek yoghurt mix in cacoa powder for a bowl of chocolate goodness! Add your toppings! Fruit of choice! Cacao nibs for a chocolate crunch... Chia seeds The best yet @natvialiving salted caramel topping you need this in your life!! See more

22.01.2022 Be a role model By gosh was I scared. I never grew up with parents who were good role models so I was freaaaaking out that I wouldn’t be or have a clue what to do. Then again, it pushed me to be better. To be that person she can rely on and trust. To watch and learn off most importantly. The days she gets to see me do what I love and have so much passion about really made me smile today. ... I hope to inspire, empower and motivate her one day And remember A role model is a person who serves as a positive example to others. Everyone has an opportunity to be a role model in some way by encouraging others in their lives. Be that mum, dad friend, sister or brother, Aunty, uncle, cousin or whatever it may be, make an impact

22.01.2022 Inspire fill (someone) with the urge or ability to do or feel something create (a feeling, especially a positive one) in a person... All Ive wanted to do was to inspire those around me. Clients, friends, family, strangers. All Ive wanted was to give those around me hope when they had lost theirs. To share positive vibes and kind words. To have an impact on people lives is extremely amazing to me and for all of you Im grateful. All Ive ever wanted was to inspire, empower and motivate and Im proud that I can be part of all your Journeys Thanks Jzarne Cochrane for this drawing

22.01.2022 Congratulations to Courtney and Chloe who get to bring along their 3 friends for 3 class passes! Cannot wait to be apart of your Fitness Journey! Bring on Monday

22.01.2022 Can you help?? I’m trying to raise $48 in 48 hours! As we bounce into our final few days, and trying my best to do as close to 1534 burpees to recognise the 1534 young people aged 17 and under who are diagnosed with a mental illness each day. ... The funds I raise, will help Orygen to continue their critical work with young people facing mental health challenges. https://www.burpeebounceback.org.au//fitnessjourneywithtal #OrygenBurpeeChallenge #BurpeeBounceBackChallenge #YoungFuturesMatter

21.01.2022 MEMBER OF THE WEEK! This lovely lady came to me wanting to make some changes in her life. Make better choices, change her daily habits and move her body. She has been getting up early before work to do her Personal Training sessions and I’m so proud of her and what she has been achieving in a short amount of time. ... Great work Meagan Verstappen enjoy your 20% off for all your supplement needs at Sunraysia Supplements

21.01.2022 Take the time out this weekend. To slow down. Maybe turn off your notifications on your phone. Go for a walk. Stretch in the sunshine. Self reflect. Whatever it is be present in that moment. Let go of all the worries from your week and set good intentions for the new week ahead

21.01.2022 Sorry for any inconvenience but there will NO Wentworth class today have a wonderful Wednesday!

20.01.2022 Whether you're running or lifting weights, a strong core often means more powerful and controlled movements! Strengthening your core means building up your core muscles whether its visible or not this is so important for our overall body to be able to perform at our strongest. If this is for you join me tonight 5.15pm. Lock 11 $10pp...

20.01.2022 Happy Monday! Hopefully we can start this painting for the outside of the house the next week or 2 I’ve also tried doing a lot of personal growth and pushing some limits in my training ... What’s on your to do list this week? Maybe you want to do something different? Mix up your training? Paint some walls? Study something new? Whatever it may be, just remember you can do anything you put your mind to!! Write your list make sure it’s achievable and slowly tick those things off I love the feeling of a crossed of checklist nothing more satisfying Have a great week!

20.01.2022 BOOTCAMP Tonight 5.15pm at Kenny Park Merbein. Bookings are essential. ... Lets get our sweat on

19.01.2022 Enjoy a bit of tone, stretch and calm in life Join me today

19.01.2022 We all know how important our mental and physical health is as well as our kids. In these current times it must take such a toll on them to. No sports? No running around at recess and lunch? Overload screen time? If your child needs a kick start again to- ... *Burn some energy *Improve fitness. *Social skills *Increase concentration. *Build a stronger heart, bones and healthier muscles. *Hand eye coordination Plus more!! I encourage a healthy growth and development whilst also improving self-esteem. If this is something your child may be interested or if you have anymore questions dont hesitate to ask. I am hoping this will be a permanent class on my timetable because its such an important one! This week- Thursday 24th September 4pm Ages 6-12 years old. 4pm at Nowingi Place $10pp

18.01.2022 Anyone else excited that its spring!! I love the sunshine, the flowers, the birds singing (not swooping ) it just gives me good vibes and more motivation. Maybe its time for some new goals? Whats something your struggling with? Its the 1st of September maybe its time to re set your mind and body! No more excuses. No more tomorrow. Its now and today! Go get it, reach for the stars and start ticking things off your to do list!...

18.01.2022 NEW TIMETABLE I am so exited to launch my new timetable. At this stage there is 5 classes per week but there will be more to come so keep an eye out Bookings will be essential for every class. ... Timetable will start on Monday 13th of July!! That being said... COMPETITION TIME For your chance to win 3 class passes All you have to do is- like this this page like this post tag 3 friends share to your story Bonus entry go to my Instagram page and do the same! I cannot wait to be apart of your Fitness Journey

18.01.2022 How true is this though?! I can relate to this so much and try and remind myself this when I’m having one of those days You know the ones where it seems the world is against you and it’s one thing after another? Seems like you woke up on the wrong side of the bed and you can’t shake the negativity?! ... Yep Trust me have those days often! I also know that the more i am manifesting that energy the more it surrounds me. Why does this always happen to me? Sound familiar? The more we are focusing on the things that aren’t going to plan or that are happening the more it will seems to keep happening. We can change our negative energy and thoughts into positive energy and thoughts by changing the way we say things. Ok, this is happening what am I going to do about it I truly believe this is the same with who you surround yourself with. Are you around people who bring you up? Support you? Make you laugh? Or people who constantly talk negative to you and themselves? Just remember to take a breath, you are in full control of how you react to a situation, believe the energy you put up you will receive in return and surround yourself with your tribe

18.01.2022 If you want a whole body burner. This ones for you Dynamic warm up 20 reps each side arm/leg, exercise. ~Leg kicks to the front and side... ~Torso twists ~Side to side toe taps ~Arm circles ~Arm crossovers in front ~Shoulder rolls 40 seconds work 20seconds rest 3-5 rounds. High knees 2 lunges one squat jump 10 mountain climbers 1 P/U Burpee tuck jump Shoulder taps Lateral skiers Spider-Man push ups Glute kickbacks/out to side Static stretches 15-20 second hold ~Quads ~Hamstring ~Glutes ~Shoulders ~Triceps ~Upper back ~Lower back

18.01.2022 *NO CLASS* There will be no stretch and flow for the next 2 weekends (21st and 28th) The following will be as normal (5th july) Keep an eye out my new timetable is launching 1st of July and i cannot wait ... I have been loving my Sunday mornings to stretch and recover my body with a group of amazing people. This sets up my week feeling positive and zen Im getting excited that my flexibility and is returning since losing a lot post pregnancy, Ive noticed already so much difference Looking forward to seeing you all again in a couple weeks!

17.01.2022 mums and bubs tomorrow 9.30am nowingi place

17.01.2022 Who can relate?! When the body is stressed, muscles tense up. Muscle tension is almost a reflex reaction to stress. Tension can be held when your mentally exhausted, letting our brain get overwhelmed- can relate my brain barely switches off and this affects my sleep, my mental health and anxiety and when I feel all that tension throughout my body I know Ive had a stressful or busy week. All these can have a snow ball affect and can start to cause other issues. This is... one of my goals to only control what I can control and not to overwhelm myself with the rest. Easier said then done right? But starting is better then nothing at all Things you can do to help this tension throughout your mind and body- 1. Practice yoga 2. Practice meditation 3. Stretching 4. Exercise 5. Breathing techniques 6. Get a massage 7. Take a bath 8. Use Essential oils 9. Use a journal of your feelings at that moment 10. Get a good nights sleep- a tough one but finding a good night routine and practicing those above will help. If this is something you need in your life Join me Sundays for a relaxing stretch and flow

16.01.2022 30 minutes of moving your body is only 2% of your day!! So if your in need of a relaxing stretch and flow session to start a beautiful Sunday morning Join me tomorrow lock 11 at 10.30am

16.01.2022 No gym? No worries. I got you Unfortunately we have to get used to the new norm. Doesnt mean you have to stop moving your body and achieving your health and fitness goals. Plus exercising plays a massive role in your mental health. So keep moving! Timetable is still a go ahead- Monday and Friday 10am... Tuesday and Thursday 5.30pm At home bootcamp! Sunday 10.30am stretch and flow All you have to do is book and show up in front of your computer to join $10pp no equipment needed. Lets go

16.01.2022 A few spots left! Come down have a great workout session and raise some money for a really great cause

15.01.2022 Dont forget this afternoon 4pm! Lets get your kids running around having fun at the same time

15.01.2022 Don’t forget this afternoon 4pm! Let’s get your kids running around having fun at the same time

15.01.2022 Personal Trainer; One who gets pleasure from inflicting pain on others I dont know why my clients think this is a fitting shirt for me. ... Its not the pain I love to see its the results Happy Sunday. I hope this week brings positive vibes, sunshine and kindness your way

14.01.2022 STRETCHHHH!! You else is in need of a good stretch and flow? Strengthening and lengthening the muscles Tomorrow **class change time and location** 11am nowingi place ... $10pp bring a mat, towel and water bottle See more

14.01.2022 You dont have to go without yummy deserts! Trust me this took like 5 minutes to do with minimal ingredients without the extra refined sugar. Frozen passionfruit Frozen mango Frozen banana ... Vanilla protein powder Almond milk Blend. Freeze. Eat! If you are craving those sweets eat some greek yoghurt add some fruit, make a smoothie, or eat some dark chocolate like me

12.01.2022 Happy Wednesday What gets you excited? Motivated? Maybe you need to try to do something creative and different this week GET ENTHUSED!

12.01.2022 Happy Saturday! Here’s your weekend reminder that things don't always go according to plan. And like it or not, the same lesson applies to your fitness journey. Making a plan to reach your goals is a great start, and can be a huge help to keep you focused.... But your plan needs to be flexible and work for YOU. Building a fitness lifestyle isn't about perfectly following a plan every day. It's about showing up for yourself and your health day in, day out, in ways that work for you, and that will be different for everyone. Someone’s plan may not be the same as yours. Focus on you, your goals. Are your goals achievable for your lifestyle? Are your goals realistic? Do you put to much pressure on yourself? Do you struggle with motivation? I got you. I feel you. I understand. Your human, it’s ok. Maybe it’s time you need to have a re fresh button? If your answering yes to these question then I have something exciting coming up that your all going to love #motivate #inspire #empower Ps I love how she watches me and I cannot wait for the day she will have her own mat beside me (this lasted 5 minutes and she cracked the shits and that was the end of that ) #mumlife

12.01.2022 Dont forget tomorrow morning Mums and bubs 9.30am nowingi place

11.01.2022 I love love love this. I always bring myself back to this quote. Sometimes when things aren’t going to plan or maybe as fast as you would had like to just believe in yourself and the process. ... I am working on my mental health and taking the steps to be able to be the best version of myself I just have to believe that because maybe today I am not where I want to be that I won’t ever be and that’s ok. Be kind to yourself

11.01.2022 BODY IMAGE Instagram V reality It took me months to post this! ... Swipe to see 2 photos. Swipe to see 2 photos Im smiling in. Do I have my days that I look at myself in the mirror and wish all the things i dont have. Absolutely. But do I also look in the mirror and feel proud and empowered but what it has achieved? Absolutely. I for one have always suffered from negative body image thoughts especially when I was pregnant and after giving birth. What an emotional roller coaster that was! I make it a priority that I need to tell myself positive affirmations and remind myself what the body goes through and how beautiful it really is. Plus I have a little girl who I want to grow up knowing how beautiful she is and to express that everyday to her. I want to remind yourself thats its ok to post the photos you may not feel as comfortable or your typical insta selfie. I want to remind myself that. As scary as it is! Heres some tips for some positive body image love - Appreciate your body. Celebrate those things it does for us - repeat positive affirmations and write out 10 things you love about your body (on a mirror you look into everyday is a great idea) -You can overpower those negative thoughts with positive ones. The next time you start to tear yourself down, build yourself back up -surround yourself with positive people who bring you up -dont make comparisons!! Number one- be kind to yourself Beauty is a state of mind not a state of your body #empower #motivate #inspire

10.01.2022 One day left to enter! A great chance for you to check out some classes that start next week 13th July! Cant wait to start this journey with you all

09.01.2022 You have till the 10th of July to enter!!

09.01.2022 Inhale~exhale Here we go again. Through the tough times its so easy to get caught up in it and dwell on all the negatives but I also believe that the more we do that the more it affects us mentally. Sure your routine will change but find a new one! We cant control what happened yesterday or tomorrow but we can live in the moment right now and decide what we are going to do today. Get up, show up, live in the moment. ... Dont forget to check up on eachother and do what we have to do to get through this together. In moments I feel overwhelmed I do breathing exercises, try and move my body even if its a simple stretch. Read a book and practice meditation You got this. We got this.

08.01.2022 You know when I’m smiling like that somethings up.. burpees... for a great cause though! BURPEE BOUNCE BACK CHALLENGE!! Three in four Australians will experience a mental health challenge by the time they turn 25. Orygen works with young people, their families and friends, to develop new, positive approaches to preventing and treating mental disorders.... It’s been a challenging year for us all, and most of us could probably use some help in bouncing back towards a more positive state of mind. That’s why this October i am joining the Burpee Bounce Back Challenge we'll be helping our own mental health by increasing our physical activity, and helping others by fundraising for mental health research so that young Aussies whose mental health isn’t going great can bounce back too. Go to the website and join my team!! Fitness Journey with Talia https://www.burpeebounceback.org.au/st/287/s

07.01.2022 Surround yourself with your tribe The ones that; challenge you Inspire you Motivate you ... Empower you Who make you better Make you laugh and cry at the same time We want to get better at running so on Saturday was a start. I find it so much easier having people by my side then trying to do it alone. With this particular goal. Because running can suckkkk not going to lie Do you surround yourself with people who bring you up? Your vibe attracts your tribe remember that

07.01.2022 Everyday is a new day! Just remind yourself that everytime your having a bad one. Often or not they happen and thats just reality but its how we overcome those bad days. Everyday is a new opportunity for you to be thankful for something new, something little. Find that one thing no matter how big or small. As you wake in the morning tell yourself that its going to be a positive day and good things will happen. Move your body, read a book, meditate or even a simple breathing exercise at times of stress will help that healthy mental mind state. Heres your hump day reminder that you got this! You can overcome whatever this week throws at you Happy Wednesday

07.01.2022 It’s been a beautiful day so far! Join me this afternoon for a relaxing day be of week unwind stretch and flow 4pm Nowingi place Otherwise enjoy your Sunday I hope you spend some time planing your week ahead, setting some achieveable goals and remember you can handle anything this week throws at you

06.01.2022 Did you know I hold private sessions?! Are you apart of a sporting group? Football? Netball? Basketball? Maybe you have a small group of friends you would like to do a workout with? ... Work place need to get out of the office? Whatever it may be book your session in today! With so many benefits like stress relief, cardiovascular health, hand eye coordination, better sleep, self esteem and confidence, most importantly get your body moving!! I will help motivate, empower and inspire you

06.01.2022 WINNER ANNOUNCED!!! @katieconnelly_ can’t wait to be apart of your Fitness Journey. Get all your supplement needs at @sunraysiasupplements and your Pilates burn @13pilates ... Thankyou so much for everyone who entered and shared the love

06.01.2022 START YOUR JOURNEY #motivate #empower #inspire #fitnessjourney

05.01.2022 Happy Friday Who else is loving these sunny days??!! This weekend your goal is to do what makes your soul happy give yourself 3 things you would like to achieve. This is me currently trying to get back to doing a headstand, not pretty but Im making progress thats might be one thing Ill practice the next couple days in the beautiful sunshine. Im also going to listen to my body, be mindful and present and try and stay off social media as much as I can over the wee...kend. Enjoy whatever it is you chose and have a great weekend

04.01.2022 I’ve been a little MIA. A little out of sorts. BUT! I had a weekend of self reflection. I’ve got some growing and healing to do. Here’s some of my tips for you if your in a rut or just need a little motivation. 1. Have some screen free time- read a book, something that inspires you not bores you. Turn your phone off 1 hour before bed. If you feel your on it to much during the day put it on silent walk away, turn your data off! Whatever works for you.... 2. Move your body and do what makes your soul happy! I know I’m a better person when I can move my body, whether that be any sort of workout, stretching, yoga or a walk in the sun shine or some stand up paddle boarding like I got to do on the weekend! 3. Make some achievable goals and make a to do list- but a doable list. I feel like I don’t ever get through my list then feel shit about it because I make it to long and not achievable in the timeframe I want it done. 4. Meditate- this ones a hard one, maybe not for everyone, takes time, effort and consistency. Connecting with your mind and body is a powerful thing! 5. Self awareness- so important because when we have a better understanding of ourselves, we are able to experience ourselves as unique and separate individuals. We are then empowered to make changes and to build on our areas of strength as well as identify areas where we would like to make improvements. My current feels Keep on keeping on peeps! You got this Happy Monday

04.01.2022 SUPPORT MY CHALLENGE TO LEAVE MS BEHIND! I’m taking part in The May 50K challenge and will be leaving my limits behind to raise funds for life-changing research into multiple sclerosis! Sadly, MS is commonly diagnosed in the prime of life between just 20 - 40 years old. I need your help to leave MS where it belongs, behind us. Research is the key to changing the future of MS and I’ve accepted The May 50K challenge to change lives.... Please make a donation to support my challenge and join my team following the link https://www.themay50k.org/fundr/FitnessJourneyWithTalia6417

04.01.2022 Woohoo! Book your spot in boxing tonight 5.40pm Nowingi place $15pp Take advantage of this beautiful weather and come to a session outside

03.01.2022 Sweat sesh tomorrow night 5.15pm Sunday Stretch and flow 10.30am Lock 11 $10pp ... Booking essential only groups of 10! Getting closer to to releasing the new timetable

03.01.2022 WHOS EXCITED!! Who had a little dance? Bootcamps will be back! What day and time would you like to see on the timetable? Coming just in time for some amazing weather ... Also I have an upcoming challenge suprise!! Who needs a mind and body reboot? more information to come on Fitness Journeys first 14 day challenge so keep an eye out or send me a DM Have a wonderful Wednesday

02.01.2022 STRETCH AND FLOW Back on tomorrow morning 10.30 am at Nowingi place. $10pp. Please message me to book a spot! Bring a mat and towel

02.01.2022 After all these months of the ups and downs, working from home, gym closing, home schooling I hear a lot from the adults but imagine how the kids feel? No after school sports, no weekend football or soccer games, everything has stopped for them aswell. We talk about the mental health of everyone but people forget that just because they are young and may not understand whats really going on that they are ok but that is exactly why we should worry! They do matter, their opini...on and mental health matters, their lives have changed to! I cannot wait to add our kids classes back on the time table. The excitement and joy in their faces is the best feeling ever. Plus its a whole lot fun! Who is keen to get their kids back into moving their bodies? Burning some energy? And off their screens!

01.01.2022 Did you say boxing is back?? Yes that’s right!! Who’s up for some boxing fun? Plus we have more daylight now Tuesday nights 5.30 pm Nowingi place $15pp ... DM me to book your spot! See more

01.01.2022 Laugh your way through Monday like Are you a hate Monday because the weekend has gone and start of a new week? Or Yay monday is here again to start a fresh week and good intentions? ... I personally love Mondays but don’t worry I haven’t always! I love waking up, having some goals set in place and having good intentions in place to achieve whatever it is I need to. Though this never goes to plan but if I at least try that’s what matters right? Having a good attitude to things we may not enjoy or may dread everyday makes your like sooo much easier and happier! When we focus on the negative and the here we go again Monday attitude, your setting yourself up to fail and you fill your head with those negative thoughts and down days waiting for the day to be over. Sometimes we need to shift that mindset, change habits and even mix our routine up to achieve those feel good emotions, because no one likes to feel sad, down or like they aren’t getting anywhere in life. Maybe it’s time you need to hit that re fresh button? Grab a pen and piece of paper- because writing stuff down and visually seeing things we want to achieve can absolutely help you keep accountable. Write down one thing this week you would like to change this week- is it getting out of bed 10 minutes earlier instead of hitting the snooze button? Going to bed earlier? Reading a book? Less screen time? Learn something new? Set some new goals? Drink more water? I start everyday with. Wake up. Open your curtains. Make your bed. Go outside, smell the fresh air and listen to the birds song. Remind yourself of all the good things in your life right now not all the bad. Whatever it may be. You CAN. focus all that energy you have on what you would really love to change. You CHOSE. You chose on now you wake up. How you feel. What attitude your going to have. Happy Monday- go get it