Flex and Burn Fitness in Liverpool, New South Wales | Sport & recreation

Flex and Burn Fitness

Locality: Liverpool, New South Wales

Phone: +61 413 004 257

Address: Liverpool 2179 Liverpool, NSW, Australia

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Likes: 254

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

25.01.2022 Making a lifestyle change requires consistency, dedication and a dose of being realistic. Working on making small changes that are maintainable and understanding moderation is the key to losing weight and keeping it off for life! (That's my opinion) Consistency in what you eat and how often you train. Dedication to a fitter and healthier lifestyle. Realistic insight into what you are actually capable of doing. ... Moderation in everything you do... enjoy the occasional drink, the plate of pasta or dessert... Yes enjoy it then move on. Client pictured below lost 8 kg over the course of her first year training with me... 3 years on and she has maintained that weight loss and her body just keeps getting better and better. You know what else is impressive... she's almost 50

25.01.2022 Class starts at 9.15 tomorrow

25.01.2022 Boxing: a fun and engaging way to increase cardiovascular fitness. Classes with Loris have proven to be a hit and is open to any ladies keen to give it a go. Every Wednesday night at 6.30 DM me any questions

25.01.2022 Class starts at 9.15 fri morning

24.01.2022 Ladies so sorry have to cancel tonights session

24.01.2022 Ok fitbit fans i have a challenge for you! I know alot of you wear your fitbit or apple watch to track calories burnt and steps but are you using it to its full advantage? Your fitbit is like a mini coach on your arm if you let it. Depending on the model you have you can do little workouts throughout the day or whie watching tv. Use it! Are you still just hitting your 10,000 step goal? ... Start challenging yourself! Reset your fitbit goals to 12,000 or more! Incidental exercise will help you burn extra calories throughout the day without even noticing. Sooo... below is one of my counted steps for the day. If you can complete those steps or more within a day then i will give you a weeks free class. If your interested in this challenge but dont already train here dont fret you also get a week free on me! Screenshot your steps and send to me once completed. Getting walking ladies See more

24.01.2022 Class starts at 9.15 tomorrow morning

24.01.2022 The results everyone has been waiting for !! First i want to congratulate all the ladies that participated in the 2016 weight loss challenge. This year produced the best results to date. They numbers are impressive and you all should be proud of the hard work put in over the last 6 weeks The fight to win was soo close between these 2 amazing ladies. The winner lost a total of 7.8 kg in 6 weeks!! A total of 10.98 % body weight dropped. Runner up lost 7.2 kg, total of 10.92... % body weight dropped. How was it done? They adhered to the menu plam 98% of the time. They had a complete diet of carbs, fats and protien. Still allowed a meal of choice once a week. They gave 100 % to each training session set out. Winner: Laura Pecotich Prize $500 Runner up: Joanne Meilak Prize $200 So proud of you both!! Thank you both for trusting me to guide you through this challenge. There are also 3 other ladies that deserve recognition for their efforts Rosa Hagipantelis 9.89 % Alison Hobbins 8.09 % Rosa Vadala 7% Again well done to your commitment

23.01.2022 Merry Christmas to my amazing team of ladies. I hope you are all having a special day celebrating with your families and friends

23.01.2022 Its Term 4 already and i cant wait to get back to you ladies armed with my new workouts for the term 1st class is Monday 9th October 6.30 pm Yep Monday night class is back on! ... Now's the time that i open the doors to new members, if anyone is interested in starting up or you know anyone thats keen to be sweating it out amongst other likeminded women than feel free to contact me. Im also looking for a female PT thats interested in taking on some casual work. Again feel free to contact me for more information! Like and share so the message is spread

23.01.2022 Reminder class starts at 9.15 am Wednesday

23.01.2022 I love adding new equipment!! Ladies.. please welcome the Smith Machine!

21.01.2022 I get excited when i see this beauty working out! Her body has gradually changed over the year we have worked together. She gets what it takes. Hard work + heavy weights (no you wont get bulky) + good food and PATIENCE! Yes patience! Stick to the plan long enough and you will reap the benefits. If you dont commit to your own goal not even the greatest trainer is of use to you. If YOU dont execute the plan no matter how great it is, it will NOT work.... Im lucky enough to be amongst so many amazing women who have trusted my vision and allowed me to change not only their body but their mindset too #believeinyou #flexandburn #strongmums #liftheavyalready

21.01.2022 Ladies.. Remember me discussing chemicals and what it does to our bodies.. An article you might like to read https://draxe.com/endocrine-disruptors-how-to-avoid-excess/

21.01.2022 Keep up the hard work ladies

20.01.2022 https://m.facebook.com/story.php

20.01.2022 Ladies Monday and Wednesday class starts 9.15

20.01.2022 BOXING CLASS EVERY WEDNESDAY NIGHT!! Im extremely excited about the introduction of this class to the timetable. Yep! Every Wednesday night at 6.30 there will be a boxing class on for anyone wanting to attend. You dont have to be a regular here, join in any time. Great if your just looking to throw in something different to your regular training routine! ... No memberships, no joining fees, just $15 every time you show up!

20.01.2022 Just a reminder ladies... that due to today's unpredictable weather (heat and possible storm)... there is no class tonight There are 2 classes on tomorrow 8am and 6.30 pm Full schedule will return back to normal as of Monday 30th January

20.01.2022 Happy Easter to all my lovely ladies and families. Hope you all enjoy the easter break with family and friends

20.01.2022 Hubba bubba hot mumma! Client: I have a wedding to go to..i love this dress! I need to lose some weight. Can you help? Me: How long till the wedding?... Client: 2 weeks Me: Nothing crazy but i can make you look better in that dress in two weeks. Client: what do i have to do? Me: Everything i say! Eat well and train hard. Funny thing is we added food to her diet! The result of just trusting and doing. If your needing to lose weight for whatever reason.. forget shakes, detoxes and all that other bullshit. Eat well and train hard. Your body will thank you for it! #flexandburn #hotmumma #girlswholift #eatwell #trainlikeabeast

20.01.2022 ABSOLUTELY! YOU want something bad enough your going to have to be prepared to get uncomfortable!!

20.01.2022 My mission: to forever inspire the amazing women i train. To continually guide them through the ups and downs of chasing their dreams. To show them that we don't always get the outcome we hoped for but we don't stop trying! #figurecompetitor #personaltrainer #bootcampinstructor #inspiration #lovelifting #muscles #gymlife #fitspiration #fitmum #strong #fitness

19.01.2022 This year is going to be all about learning. This is only the tip of the iceberg! More to learn about our amazing bodies.

18.01.2022 Ladies just a quick reminder timetable update for this week: One night session only this week Tuesday at 6.30pm Wednesday 9.15 am start No Friday class... And below a quick blog to read on why its always good to be working on building those muscles!

17.01.2022 Hahaha...just gonna leave this one here for you all! Class starts 9.15 Friday morning!

16.01.2022 https://m.facebook.com/story.php?story_fbid=1184891721633849&id=312518028871227 And you ladies think im brutal! Think again

16.01.2022 Im renewing my registration this week and cant help but reflect on what this business has brought to me. I started out with a vision of just bringing women together to work out. I wanted to reach out to women that wanted to change but didnt know where to start, didnt want to be in a gym but still needed some guidance and confidence, i wanted to help the community of women around me. I knew i could relate to mums. Had kids, body changed, always tired and limited time to myse...lf. I found exercise.. i started feeling good, feeling stronger and just generally more positive again. I wanted every women to feel like i did. Empowered, confident and energised. I learnt to love my time working out and learnt to love and respect my body. Im so lucky my job allows me to help change mindset that was very similiar to my own. It has brought me so much happiness to be part of these womens life. Ive watched so many women walk in hesitantly and slowly develop a love for a decent hard training session, a love for caring for their body and making the required changes in the kitchen to fuel their bodies. These women now walk in.. workout, have a decent laugh then back to business. I know im doing exactly what i was meant to be doing. Being amongst my community of women has brought me so much happiness x See more

16.01.2022 A big shout out to my girl Nicole who made it her goal to hit the stage this year! Nicole worked hard, stayed consistent and committed to her goal and she shined beautifully on stage. I cant even begin to describe how proud i am of her and the strength she gained throughout the whole process. She is an inspiration to many around her. I was completely blown away with how much faith she put in me to transform her body. I even suggested she see a more experienced coach but she believed in me as much as i did in her and for that i am especially grateful. Congratulations on such a great achievement. This process is never about what happens on stage but about what we learn about ourselves throughout the process x Below are a few pics highlighting her story..

16.01.2022 Any of you ladies intetested in nominating our awesome group? http://awards.fitness.org.au/active

16.01.2022 Ladies... If you die you

16.01.2022 Ooohhh... the excitment of new equipment waiting to be unpacked

15.01.2022 Class starts at 9.15 wed morning

14.01.2022 Finishing off the week strong with some booty work! So proud of the atmosphere thats been created here. Thank you to all the amazing women that are part of this awesome group, you lift each other up and its always a pleasure being with you all on a weekly basis. If your looking to be amongst women that work hard, support and inspire your fitness journey then this is the place to be. DM any questions or inquiries

14.01.2022 You know you've heard me say these things 1000s of times in class...

13.01.2022 Too funny to not share Reminder class starts tomorrow at.9.15

13.01.2022 Class at 9 am Monday 3rd July Tuesday 6.30 pm 4th July Will take it from here for school holiday classes

12.01.2022 Liana Capolino because you wanted to see a biceps pic after i work them!

11.01.2022 These ladies! Always happy to embrace something new. We were all un-coordinated yet did our very best learning something new and had fun doing it! Always a pleasure being out with my f&b ladies. Fitness, healthy living, etc whatever you want to call it is about finding what you find do-able. What makes you happy? What keeps you motivated? What type of exercise excites you to move and continue moving? Bootcamp, beach runs, crossfit, f45, ballet, boxing, yoga, pilates, a brisk... walk...... sooooo many options!! For me.. ive tried just about everything! My happy place is with weights Find your happy #xtendbarre #fitlife #strongmums #flexandburn #livewell

11.01.2022 Hahaha.... Just some days i feel like saying...

11.01.2022 Sometimes when you least expect it, when your flat, tired, dealing with an injury you dig deep and smash out a workout that suprises you! I dont negotiate my workouts, they are a must for me regardless of how i feel, just like waking up and brushing my teeth. I just do it... BUT i do have days were im tired or i want to go easy on myself, i want to lighten my load.. etc i could have done that today but i dont give up on me that easily! Nor should you... keep working towards your dreams whatever they are! I know some of you girls already know what im talking about Visualise yourself already there... then go!

10.01.2022 Class starts 9.15 am tomorrow No night class

10.01.2022 Afternoon ladies!! Almost time to kick off the term and smash some new goals. Timetable will resume back to: Monday Wed Friday @9.30 am... Monday Tues Thursday @6.30 pm However PLEASE note this week only.. first class of the week will begin MONDAY NIGHT! There is no am class due to the structure of first day back at school for my children. Takes them a good hour to split kids up into their classes and there is no guarantee i can be back on time. Thanks! Looking forward to having you all back this week

10.01.2022 Ladies... so sorry to cancel again Just not sensible to train in this heat

10.01.2022 Life is about balance! Yes thats me licking my finger after poking it in the cream of the cake. It was my birthday and so i can. After class i enjoyed a thick slice of this awesome cake made my thoughtful client Melissa. Enjoy the good things in life.. all in moderation. Continue to train hard and make fresh food the bulk of your diet. More importantly thank you to all the lovely ladies that messaged, called or put in towards my awesome birthday gifts. I appreciate your acts of kindness from the bottom of my heart. Im always overwhelmed with how much effort and thought you ladies put into making me feel like the luckiest trainer in the world My workplace is full of memories, gifts, inspiration, stories, tears, sweat and alot of laughter.... a constant reminder of just how wonderful my job really is.

10.01.2022 I think the "weights will make you bulky" myth was smashed along time ago but ill just leave this here as further proof. This heavy lifter just looks absolutely stunning, feminine, strong and confident. Ive seen over and over again the power resistance training has over the body and mind. If you don't believe me why dont you just try it yourself if you havnt already! ..... and this yummy mummy has 4 boys and works full time! #noexcuses... #yummymummy #strongmums #strongisbeautiful #flexandburn #startlifting See more

09.01.2022 Reminder 8.15 am class monday morning

09.01.2022 Reminder no class on Friday just our group excursion Meet at F & B headquarters by 8.45 sharp to get a ride there or be at venue by 9.30 Will inbox address to you if you need it Wednesday class starts at 9.15

09.01.2022 Class starts at 9.15 am Friday

09.01.2022 Afternoon ladies! Will be cancelling tonights class due to the extreme heat. It looks as though there will be no cool change ahead and it would be irresponsible of me as your trainer to attempt a session. I know a few of you may be disappointed but we have a whole year ahead of us

08.01.2022 Spot on! Had to share

07.01.2022 New Year 2018! Looking forward to new adventures and challenges, to meeting new people, to hearing new stories, to helping you smash new goals, to writing new programs, to taking big steps, small steps and a big leap, to setbacks, to aiming higher and dreaming of what feels like the impossible! Whos with me?

07.01.2022 Determination! Thats all i can say. Josette has been determined to make it all the way for a few months and she finally made. Great way to finish off girl

06.01.2022 Well everyone walked out tonight with a great big smile after an awesome boxing class with our new group trainer Loris (1st pic)! A huge thanks to Loris for jumping on board #teamflexandburn and agreeing to run our weekly Wednesday night boxing class. Thanks to all the ladies that came by to join in. Lots of calories burnt and lots of smiles all night

06.01.2022 Hmmm..... why does this remind me of class? What rep? What set? Sometimes even what exercise?

05.01.2022 Im posting this little snippet of my workout because this was me not being able to complete my lift...lol .. not even start it let alone complete it. I was getting ready to finish my last set of deadlifts, i added weight, i was mentally ready, i was pumped, even turned my camera on because without a doubt... i had this. It turns out i didnt! AND THATS OK! Message here: there are going to be days and workouts like this all the time. Don't beat yourself up about it. It happens.... Best thing to do is acknowledge you tried but you may not be feeling your best or you have other stresses distracting you. 10% of workouts are going to be phenomenal. 85% are going to be good and consistent. 5% are going to feel average or crappy. Its the 85 % of consistency that matters the most. Remember there is no rush, no set finish date because this is a lifestyle! Not a trend #evenproathleteshavebaddays

04.01.2022 Sometimes the best exercise for your body and mind is rest and recovery. Recconecting with self and listening to your body is just as important as the workouts we put our bodies through to keep us fit, toned and healthy. Im away resting and recovering. No class on Monday Will see you all Tuesday 6.30 pm for first class of the term!

03.01.2022 Thank you to the many clients that took the time to vote for my business. Am truly grateful and blessed to be apart of such an amazing community!

03.01.2022 Merry Christmas Hope all you had a lovely day x

03.01.2022 Because normal planks are boring!! Lesson #1 Dont tag me in fitness posts and expect me to not want you to try it

03.01.2022 Slight changes to this weeks timetable Sessions this week Monday & Friday 9.30 am Monday & Thursday 6.30 pm ... Wednesday night to be discussed in class See more

02.01.2022 Just a quick reminder there is no class Friday morning

01.01.2022 What a way to end the year!! Absolutely loved our Christmas excursion and felt so blessed to be having fun with my group of amazing women. I only wish you all could have been there. This year has been a year of learning and growth for me. I have and will continue to learn in order to always bring you the very best in training and nutritional advice. So proud of the commitment and dedication you bring to each session. Proud of the muscle gains, kilos lost, improvements in strength and fitness and proud of you all for always welcoming new women into our group with smiles and laughs. Thank you so very much for my Christmas gift. Its very thoughtfull and sweet. I definitely feel like i have the best job in the world because i rarely feel like im working!

01.01.2022 https://www.facebook.com/events/1935256863389248/?ti=cl Thought some of you ladies might find this topic interesting. Guest speaker will be at Austral Yoga in the 24 Nov More details in the link below!

01.01.2022 Reminder Group session moved for Wednesday morning to the gym as discussed! Dont forget to get there early and register yourself..see you all there!