Fit Sector by Ash Conroy in Samford, Queensland | Sport & recreation

Fit Sector by Ash Conroy

Locality: Samford, Queensland

Phone: +61 438 414 145

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• Sport & recreation
• Gym/Physical fitness centre
• Fitness trainer

25.01.2022 I’m lucky to know this incredible woman who gives it her absolute all. Nancy has;... lost 11kg reduced body fat by 2% in 2 weeks reached a leg press goal of 215kg achieved all this while flexible dieting She is an absolute super star of a woman - and who can resist that smile I am so proud of all you have achieved @fancy_nancy_70 #fitness #gym #workout #fitnessmotivation #fit #motivation #bodybuilding #training #health #love #lifestyle #instagood #fitfam #sport #healthylifestyle #healthy #instagram #gymlife #follow #like #crossfit #personaltrainer #life #bhfyp #exercise #fashion #muscle #goals #happy #bhfyp

21.01.2022 I think a huge thing that holds people back from chasing after what they want is the fear that they don’t know enough, aren’t experienced enough or are new to something - whether it be weight lifting, sticking to a healthy diet or even trying out a new sport (amongst a million other projects/ hobbies/ work related goals). The truth is though, we aren’t physically capable of waking up one day with all of the knowledge or skill and if we did, there would be no challenge or exci...tement....in anything. Every aspect of our life has the ability to teach us something. Neither is positive or negative. So don’t keep putting off what you want or need because the road isn’t paved in front of you. It will pave itself, you just have to start. Ps. I was gifted these amazing affirmation cards created by @lisamessenger and they just make me want to write and write so buckle up for some positive rants this year

21.01.2022 One of my favourites! Home -made chutney from @belleok7 and Rox! Love you both

19.01.2022 I’d love to say I took Nancy for a workout this morning, but the truth is, she took me for one This woman is incredible! Nancy trains with me three days a week, two resistance days, one boxing (where I get my ass kicked) and she is a machine! I think I get more excited to see her each session than she gets to see me #trainthetrainer

19.01.2022 You can’t mask the truth.... Team Fit Sector dedication at an all time high this week #altitudetraining

18.01.2022 Online Client : Sam Sam began training with me just over 12 weeks ago. He’s lost a huge 10kg already (yep that’s right, even over COVID). Sam has learnt the basics of flexible dieting, training from home and how to still live and enjoy life whilst achieving your body composition goals.... and having pancakes for breakfast.... Sam has literally followed every piece of advice, stuck to the plan and is my gold star student We aren’t done yet though! The sky is the limit and he’s started back with a gym based program this week. I can’t wait to see where he takes it from here. I am so proud of you Sam Smith . You are an absolute legend! Keep up that hustle Coaching Enquiries : [email protected] #transformationtuesday

17.01.2022 Client Spotlight: Megan Moore One of the most beautiful souls! I am so blessed to have this gorgeous girl as a client. I met Meg at the beginning of the Snap Samford 6 Week Challenge and man hasn’t there been some unreal achievements to date.... Over the course of the challenge Meg smashed all of the cardio and strength testing and also dropped a weight and cm! Meg also set a goal to create a routine to attend the gym and lock it in for when the University semester went back (well, she achieved it and it was all going swimmingly until Rona reared her ugly head) however, Meg has been training with me and all of the other Corona-Vivor’s online since the gym shut. Her determination and persistence is to be commended and I’m so proud of her. Meg also took out the overall challenge Most Valuable Player title in the Snap Challenge and has also earn’t her title as Corona-Vivor Week 2 champion! You are on

17.01.2022 What a trooper Kate Newland Edwards is ! Always gives 110% and such a pleasure always. Killer session the other day

17.01.2022 Personal training & nutrition Online coaching Programming One on one training Tuesday & Wednesday’s at Snap Fitness Samford ... DM me or email [email protected] for bookings or coaching enquires.

16.01.2022 Want more bang for your breaky buck ? (or macros....buck sounded better ) Then these Almond Zoates are for you! We all know I love food, I like to make it last longer whilst still fitting in with my macro targets. By adding zucchini to your oats you not only get a serve of vege in before 8am but you literally double the volume of your meal.... Simply add 40-50g of shredded zucchini to 40g of quick oats prior to adding your choice of milk or water and microwaving. I have added banana, almond milk, dry roasted almonds and nut mix for flavour and texture however you can add your favourites. Disclaimer: Flowers could be poisonous... unsure. I’m sure mum will confirm for me when she sees this

16.01.2022 Super excited to announce that I’m part of the @emfpc family. I am pt’ing out of the Coomera facility Monday, Thursday’s and Friday’s so if you are interested or want to find out more dm me or email [email protected] . For all my Brisbane clients, don’t worry I’m not going anywhere. Still training on a Tuesday and Wednesday ... #emfperformancecentre #emfgymcoomera #personaltrainer

16.01.2022 So awesome to see what the hours spent in the gym for Talea are all about! This girl is astounding and I am so proud of how far she has come strength wise in the gym but so privileged to get to see her apply it to her sport. I don’t have many clients who train with me for a sport specific competition aside from physique so am grateful to get to roll up and experience something I have never seen before myself! Ps. I literally watched her hold her sh*t together for a race that literally saw rain, hail and shine all in a 9 minute interval

16.01.2022 You know the feeling when you are super excited for someone but the same time absolutely devastated that you no longer get to see them all the time... well that’s me today! I couldn’t be prouder of this amazing girl Chloe Pacey! This smart cookie is off to med school! I can’t wait to tell everyone I’m friends with a Dr You are going places you amazing woman and team @fitsectorashconroy and I wish you all the best on your new adventure but we’ll all be here cheering you on... from afar! I’m sure you will always hold the booty queen and deadlift champ title. I won’t let anyone else take it from you It’s not goodbye, just see you soon

15.01.2022 For extra accountability some of the Fit Sector team and I took photos of our meals each day this week and shared amongst the group at the end of the day. I can definitely say I ate more greens than usual. Looking forward to next week #iifym #peervegetablepressure #fitsectorbyashconroy #nutrition #healthylifestyle #iifymlifestyle #macrocounting #macrohacks

14.01.2022 Client Spotlight: Lyndall Lightbody This lady is a weapon! I was so lucky to get to know Lyndall over the course of Snap’s 6 week challenge. Putting in the hard yards every morning, battle rope doubles and not to mention just being an all round legend. Even though the gym has temporarily closed since the end of the challenge, I still get to see Lyndall early in the mornings for our online group fitness classes! ... Over the course of the 6 weeks Lyndall (despite having literally nothing to loose) lost 3kg and 35.5cm in total body circumference which meant a huge change in body composition. You worked so hard, never gave up once and I am so proud of you!

14.01.2022 Well, that’s a wrap! Pictures from today’s Real Life Workout . A huge thank you from the bottom of my heart to all those who have been a part of the Corona-Vivor Fitness Challenge whether your were a participant or supported from the side lines (or supplied champagne - Simon Stephens). Even though the whole lock-down protocol saw gyms shut for three and a bit months so much I can be thankful for has been bought to my attention as a result.... It has been so wonderful to get to know you all on such a personal level, thank you for welcoming me into your homes (virtually ) and I have already missed seeing you all each day! Thank you to, to those who attended our real life workout today! See you all on Tuesday. Ps. Another special thank you to my amazing cupcake king for the corona-virus themed cupcakes- you the bomb

13.01.2022 All this talk about macronutrients but what about micronutrients? Macronutrients are a familiar nutritional term as these are the nutrients that our bodies need in large amounts to create energy for physical and mental activity consisting of three primary groups protein, carbohydrates and fats. ... I encourage my clients to track and aim for macronutrient targets when wanting to gain, loose or maintain their body fat and muscle mass but also to ensure that they are consuming what they need to to fuel or aid their body in this change. But micronutrients, no one really mentions them due to the small amounts our bodies require daily as opposed to macronutrients somehow they get overlooked, however they are equally as important when it comes to our overall health and general wellbeing. Vitamins, minerals and phytochemicals, trace elements and antioxidants all fall under this branch. These micros are essential in the production of the enzymes, hormones and proteins that are critical to the body and brain function the effectiveness and speed (if you will) of our metabolism being one. Make sure you still get your daily dose from nutrient rich foods. I have made this a huge focus of mine lately and aim to consume these micros through my foods as opposed to relying on supplements. One way I have done this is by growing sprouts, wheatgrass and other micro-greens to add to my meals for not only the nutrient factor by also for flavour, texture andwatching them grow is so cool! @emfpc @emfnutrition @bunnings @mrfothergillsaus @ashleighjadeconroy #macronutrients #micronutrients #nutrition #iifym #micronutrientsmatter #bunnings #spring #sunday #fitsectorbyashconroy #emfpc #microgardening #healthyfood #micros #macros #goldcoast #australia

13.01.2022 Words cannot express how proud I am of @elmorose4 . On the 9th of July Elliott started training with me with a focus on strength training during our sessions, solo cardio throughout the week and a basic meal guide.... El said to me in our original consultation that he firstly wanted to get a little fitter and start feeling a little better health wise prior to the volleyball season kicking off that was about a month out at that point. He also wanted to reduce his body fat % and become more confident in the gym. In 11 weeks, Elliott has lost 15kg and reduced his body fat percentage by 12 % in only the last 9 weeks alone.... and is playing up to 5 volleyball games over two nights a week. The first photo of us in the mirror is taken shortly after I said during one of our training sessions a few weeks back - ok so what is the new goal weight loss wise. El said I want to loose 10kg by my 21st birthday - I said look how’s this - realistically if you lose 7kg by then I will wear a costume to our next PT session of your choice and wear a sticky note taped to my head saying I was wrong and the session is on me. Well it looks like I’ll be wearing a straight jacket and yellow sticky note to next weeks PT session I am that proud of you. You have gone above and beyond to achieve what you had originally set out to and when you said to me in our session yesterday I didn’t actually think I could get this far I literally had to fight back a teary. You deserve all of the results! You have worked so hard and I can’t wait to see where you take it from here. Happy birthday El . . . #fitness #gym #workout #fitnessmotivation #fit #motivation #bodybuilding #training #health #love #lifestyle #instagood #fitfam #healthylifestyle #sport #healthy #instagram #gymlife #like #follow #crossfit #personaltrainer #life #bhfyp #exercise #fashion #goals #muscle #happy #bhfyp

10.01.2022 I first met Lyndall through a gym promo 6 week challenge. Lyndall wanted to tone up and become stronger all round. I remember us discussing calories and the set challenge meals where the common ideology is that females generally need to consume 1200-1400 calories to see any change in their body composition .... Lyndall did really well in the challenge however coming back to the gym once re-opening post covid she said to me that she wanted to work more on strength, conditioning and focusing on toning all areas of her body. The best part - from the beginning she always trusted what I said regardless of how it went against previous ideas of what will and won’t work. In a short period of time Lyndall has significantly reduced her body fat by 4.4%, gained lean muscle, weight trains on average 3 days a week and does 3 functional fitness based classes, and is consuming just over 2000 calories a day - plus still enjoying life on the weekends ; Or feeling like crap This is a way of life, not a diet or a fad. It’s about being who you, living your life and being 100% in control of what you eat and your body mass despite even realising that you are. So proud of you @lyndall_lightbody and can’t wait to see where you go from here Ps. How good does her food look !!! . . . . #fitness #gym #workout #fit #fitnessmotivation #motivation #bodybuilding #training #health #love #lifestyle #fitfam #instagood #sport #healthylifestyle #healthy #crossfit #gymlife #personaltrainer #follow #exercise #instagram #like #muscle #weightloss #life #fitnessmodel #gymmotivation #fashion #bhfyp

09.01.2022 I feel like I’m home! So good to be back! See you all this morning for a class!

09.01.2022 I’m on the count down, are you ? This year has been a bit of a wild one to say the very least but there is still plenty of time to work on YOU! I have 5 online coaching spots left.... Inclusive of; + Customised, progressive training program tailored to your desired fitness outcome + Macros to suit your specific goal + Weekly training, macros, wellbeing and mindset check ins + Progress tracking + Access to Fit Sector community support forum + Flexible dieting guide +++ Optional PT packages both Samford & Gold Coast locations DM for more information or to arrange a online consultation.

09.01.2022 Crunchy Chocolate Protein Balls We all know I’m a sucker for anything crunchy, nutty or chocolate flavoured.... so these are a perfect treat that can be factored into a balanced or calorie conscious daily diet. They are high in protein for a chocolatey treat but but won’t break the calorie budget coming in just under 170 calories per serve. Ingredients:... 200g x pitted dates (soaked in hot water) 80g x choc protein powder ( I used ‘Shred thermogenic protein’) 40g x dry roasted almonds 35g x hazelnut meal 35ml x sugar free maple syrup 10g x cocoa powder 35g x almond butter 20g x shredded coconut Method: Combine pitted dates and dry roasted almonds in the food processor first until fine. Combine the rest of the ingredients until a paste like consistency has formed (adding a tsp or two of water if needed). Set mixture in the fridge for at least an hour then remove to roll into balls. Makes 11 balls based on size here. Keep in either fridge or freezer as preferred.

08.01.2022 Client Spotlight: Belinda Pickering This woman is amazing! Super mum, super teacher and super chutney maker amongst other things . Belinda and I have been working together since the beggining of November last year and I honestly look forward to seeing her so much every week! From Chinese medicine to whether or not Carol Baskin killed her husband were conquering the world one training session at a time . ... The progress she has made since day one has been nothing short of inspirational and I can’t wait to get back into the gym so we can get back to those box jumps. Rox is also a machine on the resistance bands .

07.01.2022 I think we did drunk chicken well! Especially Matt and Sam ! Merry Christmas team

04.01.2022 Ah yes, the dreaded Monday. Often a time where our motivation has slipped and we’re feeling a bit guilty about weekend indulgences. Monday doesn’t have to be the day to beat yourself up and feel regretful for enjoying your weekend; - it can be the perfect opportunity to realign your goals and redirect your focus to start the week of right. ... May I leave you with some thoughts to consider whilst you begin your week. Feel free to reach me at @. If you need help realigning your goals. #fitness #gym #workout #fit #motivation #bodybuilding #training #health #love #lifestyle