Raquel Holgado PAGE: Personal Training & Coaching | Sport & recreation
Raquel Holgado PAGE: Personal Training & Coaching
Phone: +61 426 206 464
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24.01.2022 Sunday one last walk ! #maroubra Active lifestyle!
24.01.2022 Friday LETS GO #Running
24.01.2022 Sunday Ready for a #run
22.01.2022 Thursday #coogeebeach
22.01.2022 Friday #sydney The weather is turning ! It’s such a beautiful day ! OUTDOOR PERSONAL TRAINING
21.01.2022 Sunday = My favorite day of the week. #longrun What a beautiful day Today’s #run was a bit challenging because of the hot weather ! However this is how we get stronger. Spending time outdoors and making our immune system stronger and stronger. (Hot, cold, clouds, sun, rain, wind, etc.) exposing ourselves to all of the different elements. - Today’s run was around #coogeebeach and #maroubra... People ran distances from 8 km to 19 km today. - After running , some of us went to #swim in the ocean as well. That was GREAT !!! - If you are interested in my Sunday #runningsessions please contact me and join it anytime. #longrun and short run distances available every Sunday ! THANK YOU EVERYONE FOR COMING TODAY !! #runningcoach #sydneyrunning See more
21.01.2022 Saturday, Early windy #swim
20.01.2022 After a busy morning training clients , I spent some hours preparing food and meals ! Im just having a first break !! + feeling very rewarded after seeing this ! It doesnt matter how busy I will be next week/s! I already have part of my meals and nutrition ready To me Cooking = best time investment #mealpreparation
20.01.2022 Every Thursday evening at #coogeebeach BOOTCAMP + RUNNING ! Great session to have a full body outdoor workout ! #core , upper body, legs, balance, coordination, #running = A bit of everything to get fit while having fun ! THANKS EVERYONE FOR COMING !! For people interested in joining this training session please contact me anytime !... #coogeept #coogeepersonaltrainer #sydneypt OUTDOOR TRAINING See more
19.01.2022 Tuesday #sydney #swimming Exercise is not an obligation AT ALL !!! Exercise is part of life !! Exercise is always one of my best moments of the day !!... - We need to include exercise as a part of our habits and routines. Its very important ! - It makes people feel great ! It keeps people healthier and happier ! Its GREAT !! Everything is how we want to see it. When we know that things are good for us = better to have a positive attitude about it. - We have to send to ourselves positive and the right thoughts ! Then everything is easier !! - Have a great week everyone #sydneypersonaltrainer #swimmingcoach #runningcoach #fitnesscoach See more
19.01.2022 Sign up now and start planking your 2021 training! #runningprogram https://fb.me/e/3EIyxdvhB
19.01.2022 Christmas Fitness Voucher. Valid until 31 January 2021. - Give health to your friends ! Share a Healthy Christmas Gift ! -... Fitness Sessions, Running Sessions, Swimming Sessions, Personal Training, etc. - Multiple budget voucher options. CONTACT US https://raquelholgado.com See more
18.01.2022 Tonights dinner Salmon, potatoes, broccoli, cauliflower, zucchini and carrots
17.01.2022 Why people continue eating after eating ? Why some people continue hungry after eating? Its important to remember that our body needs nutrients so if we eat unhealthy food, we are probably not covering our body demands. This is a simple example that I like: If you have a Ferrari but you fill the car with water instead of petrol , it doesnt matter how good or expensive the car is. Its not going to work. It doesnt work with water.
17.01.2022 Sunday night Thinking Playing scrabble and having one of my favorite #healthysnacks Homemade popcorn
16.01.2022 After spending my morning training clients: Cooking and preparing #healthyfood Exercise and eat healthy = People feel great
16.01.2022 Sunday after running: A few #oceanswim laps 10 B E N E F I T S O F S W I M M I N G: Swimming is one of the best sports! I'm a #runner and mixing swimming and #running helps me to bring the best of me when I run! ... Apart from that there are many other benefits: 1. Swimming makes you smarter Blood flow to the brain increased by up to 14% when people submerged themselves in water up to their hearts, according to a Journal of Physiology study. Researchers believe water's pressure on the chest cavity may have something to do with it, and they are now studying whether water-based workouts improve blood flow to the brain better than do land-based ones. - 2. Low-impact workout - 3. Relaxing and peaceful kind of exercise (unless you do an interval session) - 4. It builds endurance + muscle strength + improves cardiovascular fitness - 5. It's such a great full body workout (Most all of the muscles are used during swimming) - 6. There are many different swimming styles that you can practice or swimming equipment that you can use so it gives us a lot of variety. - 7. It improves your flexibility - 8. It improves your coordination, balance and posture. - 9. It´s a very enjoyable kind of exercise when the weather is warm (summer season) - 10. Swimming is a very healthy activity that you can practice for a lifetime. - Fitness Coach Running Coach Swimming Coach Contact me if you would like to join any of my group training sessions. Bootcamps, running sessions and swimming sessions. See more
16.01.2022 Saturday #healthylunch Eating at my favorite restaurant: HOME I cook and prepare all of my meals and snacks everyday. Eat healthy and exercise! RESULT = have the best quality of life
16.01.2022 Friday After training the first clients in the morning : MY TURN ! Exercise helps people to feel better. Exercise is one of the most important things in my life ! It’s my break It’s my health ... #sydneypt See more
16.01.2022 Saturday ! Cooking after a busy morning We feel how we eat We are how we eat
15.01.2022 #centennialpark #bootcamp Every Saturday morning Best start to a day and weekend ! Moving ! Training ! Getting fitter and happier ! THANK YOU EVERYONE FOR COMING! I loved the session.... - Enjoy the rest of the day and weekend. - If you are interested in joining this session please contact me anytime! BIG THANKS !!!!!! #sydneybootcamp #sydneypersonaltrainer See more
15.01.2022 One of my beat trips last year : Unforgettable trip https://youtu.be/fqAl7787Q6M
15.01.2022 Monday coaching at Maroubra
14.01.2022 Friday #sydney OUTDOOR PERSONAL TRAINING
14.01.2022 That was this morning ! 6-km #run + a bit of upper body strength + blood for the brain (handstands)! Everything was outdoors ! No equipment ! -Outdoor Personal Training-
14.01.2022 #running at #coogeebeach #coogeept #sydneypt
14.01.2022 #sundayruns #sydneyruns Rainy day So: Today everyone started #running under cover (mental workout ) The first part of the session we ran together. After that the group was split into 2:... 1. People who didnt mind running in the rain ran to the Sydney Opera House and back. This group did 10km+ WELL DONE - 2. People who kept running under cover. Some of us reached 10km as well + included some strength exercises at the end of the session as well (strength for quadricep, gluts, calves, etc.) I loved it - Then all of us met up again to stretch together - Despite the rainy weather, we had a fun workout! - THANKS EVERYONE FOR COMING When the weather is like this , motivation can be lower !! Im sure at this moment all of you feel great and very proud of that amazing start of the morning !!! - For new people interested in joining my Sunday runs, please contact me anytime ! Next weekend: NEW RUNNING PROGRAM STARTS Thank you #runningcoach #sydneypt See more
14.01.2022 Centennial Park Bootcamp Every Saturday morning Best start !! Full body workout ! Fresh air !... Outdoors ! Great people ! Beautiful location ! Group training sessions are very motivating, fun, great to meet some new people, great to break a bit with the routine, etc. - For people interested to join this training session, please contact me anytime ! #sydneybootcamp #bootcamp #grouptraining See more
13.01.2022 Monday Potatoes, broccoli, cauliflower, zucchini, tomatoes, carrots, cabbage, garlic and tuna
13.01.2022 Sign up now and start preparing for it ! April 2021: 10km or half marathon 21.1km or 30km https://fb.me/e/cXHKo5Ve5
13.01.2022 Monday 11:11 = good luck
13.01.2022 Preparing part of my dinner + Salmon
12.01.2022 Saturday #sydney early #swim I couldnt sleep last night because of how excited I was about going for a swim first thing this morning ! I had a very busy week. I know just how much exercise but #swimming in particular helps me to manage my busy life ! -... Its my moment !! Its my break !! I LOVE IT !! - Its just the amazing feeling and endorphins, not only while Im exercising but before and after as well!! - Swimming is mobility, flexibility, stretching, its a full body workout, it brings a lot blood to the brain because of the horizontal position , it makes people feel really good !! - I wish I could transfer from my mind all of these feelings and thoughts in a second to everyone !! The thing is that people need to experience this for themselves !! - I encourage all of you to do exercise and being active !! - There are many sport options and things that we can do. - I also encourage people to have a healthy nutrition ! However not only for 1 month or 1 year but forever. How ?: Creating new good habits Thinking of the long term Thinking of health Enjoying a healthy lifestyle Etc. - The entire world is changing (Covid) Take the train now Not tomorrow ! - HAVE A GREAT WEEKEND EVERYONE!! - Contact me if youd like to join any of my outdoor group training sessions !! Join anytime!! FITNESS SWIMMING RUNNING #sydneypersonaltrainer #sydneypt #swimmingcoach See more
12.01.2022 Thursday omelette + potatoes + broccoli + cauliflower + zucchini + carrots
11.01.2022 Friday at my favorite restaurant = home Homemade food
10.01.2022 Wednesday #swimming
09.01.2022 Monday afternoon #oceanswimming After #swimming with one of the groups that I coach = EVERYONE IS HAPPY !!! I love it. Thank you everyone for coming. - Contact me to join any of my swimming groups ... - Improve your technique Learn new skills Practice different exercises Do some laps along the Bay Meet new people E N J O Y !! - #swimmingcoach #sydneyoutdoors Bootcamps Running sessions Swimming sessions Personal training Corporate programs See more
08.01.2022 Saturday mornings #bootcamp Full body workout Best start to a day ! Best start to a weekend ! That was great !!!... Thank you everyone for coming = Commitment + No rain at all For people interested in joining any of my outdoor group training sessions, please contact me anytime ! Thank you #raquelholgado #sydneypt #outdoortraining See more
08.01.2022 Beautiful day ! Outdoor Personal Training Fitness Running Swimming ... See more
08.01.2022 This is one of my morning small snacks today And how am I eating this ? Just with a bit of salt Fortunately we get used to EVERYTHING! Exercise and try to eat healthy ... We only have 1 life ... See more
07.01.2022 Tuesday AMAZING MORNING Coogee #bootcamp Every Tuesday Morning Best start to a day !! Best wake up !!... - Contact me to join this group training session! - Thank you everyone for coming I loved it Have a great day - #sydneypersonaltrainer #coogeebootcamp https://raquelholgado.com/contact-us/
06.01.2022 After #running = always very happy !
06.01.2022 Monday #swimming I wish to everyone a great and healthy week ! Eat healthy and exercise We choose our life ! Fitness Coach ... Swimming Coach Running Coach If you need help, contact me Raquel https://raquelholgado.com See more
06.01.2022 Part o my lunch today #bakedpotatoes (One of my favorite carbohydrates) I boiled those potatoes first Then I added a bit of olive oil, salt, lemon, black pepper, parsley and chilli Its delicious
05.01.2022 Saturday night = break Playing scrabble at home ! Tomorrow: #longrun in the morning + jumping into the ocean after #running
04.01.2022 Contact me to sign up #run a #halfmarathon or 10km and get a medal. November : https://fb.me/e/1bpwgfXyG
04.01.2022 It starts this weekend #runningprogram https://fb.me/e/1FpqexRb9
03.01.2022 Thursday #sydney For many reasons after #swimming = Feeling really good !!! Exercise + eat healthy food = feel good!
03.01.2022 Friday #sydney So far no rain today however there was a shark alarm at Maroubra this early morning = =
02.01.2022 Wednesday lunch Tuna + rice + quinoa + carrots
02.01.2022 Jueves the most beautiful day ! OUTDOOR PERSONAL TRAINING #sydneypt #coogeept
01.01.2022 Monday afternoon Coaching #oceanswimming Thank you everyone for coming - Contact me if you’d like to join any of my #swimming groups ... https://raquelholgado.com
01.01.2022 Are #sushirolls healthy? Better to skip... A main ingredient is cream cheese, which is high in saturated fats and cholesterol and low in nutrients. + refine carbs, sugar, etc.
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