HMPT- Health, Mindset & Personal Training in Toowoomba, Queensland | Health & wellness website

HMPT- Health, Mindset & Personal Training

Locality: Toowoomba, Queensland

Phone: +61 409 529 900

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25.01.2022 SPLIT SQUATS/BULGARIAN SQUATS LONG STANCE VS SHORT STANCE Split squats are one of my favourite lower body exercises. They utilise multiple muscle groups and can be done in a variety of ways simply by changing the foot placement.... Here @allthingsashg demonstrates both a long stance and short stance split squat. In the first video you can see she has taken a longer stance with a slightly forward lean. This position hits more of the glutes and hamstrings and takes a little less pressure off the knees. The second video is short stance which is aimed at hitting the quads. You can see by shortening the range she is also able to get greater depth in this position. Whatever one you prefer, it should be in your lower body program in my opinion, yes they are hard but they are also awesome. Love them or hate them, these babies really work on strengthening and shaping the legs as well as improving balance and stability. Give these bad boys a go! #HMPT #pt #splitsquat

24.01.2022 My next 8 week challenge Is just around the corner! Come and join my team of wonderful women on this next journey. I will teach you how to live a healthier, happier lifestyle! We want to lose weight yes! But we want to keep it it off and learn how to do this without living a restrictive, unsustainable lifestyle.... Addressing and breaking the habits that got you to where you are is the most important part. RE FOCUS kicks off Monday August 31st!

24.01.2022 New logo Simple. Honest. Me.

23.01.2022 EMMA! This lady crushed this challenge! She moved from a cardio bunny to resistance training, built lean muscle and lost body fat! -4.4kgs down!... - Consistently nailed her calories - Increased her strength and fitness - Has a much better relationship with herself and food - No more "Ill start monday" Is a boss in the gym now! Also...What a total babe! well done GIRL

22.01.2022 We are half way through my 8 WEEK "RESET" challenge and I wanted to share with you just a few of the ladies results so far! I am so PROUD of these women and there commitment over the last four weeks! Our focus has been ... - Consistency - Improving relationships with food - Getting back into gym based training - Being kind to yourself - Making yourself a priority - learning and education around food, exercise and lifestyle And most importantly... Creating healthy habits! I cant wait to see where the next 4 four weeks take us!

22.01.2022 I have two Personal Training time slots availiable in Oakey on Wednesdays and Fridays at 7am! This is my current availability left in the week If Personal Training is something you have been considering please reach out to me, lets have a chat and Ill see how I can help you.... Come join my team

21.01.2022 PT AVAILABILITY! A permanent PT spot has become available in OAKEY AT 530PM Thursdays! If you have messaged me about Personal Training and this time suits you please get in touch!...

21.01.2022 HIP THRUST! Hip thrusts are an awesome exercise for strengthening both the hamstrings and glutes but they are one of the most incorrectly performed exercises out there. You don't want to just be humping the air! It's about control and tension.... Here are some technique cues to keep in mind: You don't need to have your arms anywhere near the bench. Start on the floor shuffle back onto the bench so just your upper back and shoulder blades are up. No hands. Set your feet hip width apart or wider, slightly turn your toes outward. Create a table. Choose a bench or box that's the right height and position for you, you may need to elevate your feet or move your feet in and out. Everyone's position is different based on the length of their levers (legs) Tuck your pelvis up and under think about closing the gab between your rib cafe and your pelvis. Keep your back super tight and don't let the tension off. Don't go heavy for the sake of it, feel the burn through the movement then add the weight. Control the movement. Its not a bloody air hump contest! Slow down sister! Tuck your chin, eyes forward. Don't let your head hang back over the bench! Protect your neck and spine! Dig your heels in, drive your glutes up and under with each rep. Dont hyper extend. The range of movement doesn't need to be massive but it does need to be purposeful. Think about what your doing and the muscles you are trying to utilise. Start first with body weight and a band, then progress to a dumbell then a bar. Don't skip the steps. Earn the movement.

20.01.2022 After loads of questions following my recent challenge here she is! NEW 8 WEEK CHALLENGE! After having AMAZING results from my first ever challenge the next one is just around the corner and starts up next Monday August 31st! ... RE FOCUS is all about prioritising your health and happiness! Getting back on track or simply having that level ofaccountability and community you have been missing Come join me on this wild ride through 8 weeks of learning, training, building and changing There will be both a gym and at home based program for you to choose from. You can chose to lose fat, build muscle or simply maintain where you are at! You can sign up to secure your spot between now and Sunday next week! I am taking a maximum of 20 people to ensure I can give each of you the time and support you deserve! Super excited to help YOU reach your goals Please message me for more info

19.01.2022 Last night I had the privilege of celebrating my business with some of my amazing clients! Thank you so much for joining me ladies, I appreciate you all so much and I wouldn't be where I am without each of you. When I started out as a PT in the small country town of Oakey, I never imagined how welcomed and supported I would be. I then branched my business to Toowoomba and now have a wonderful group of clients both male and female as well as online training clients too.... I feel honestly so grateful and really blessed that I have a genuine love and passion for my job. The early mornings, long days and constant hours on my laptop and phone make moments like this so worthwhile. Thank you for supporting me, you guys are my business and I feel so lucky to be a part of each of your journeys. Thank you x

18.01.2022 NICOLA! What an absolute powerhouse this little lady is! Our goal for Nic during the 8 week challenge wasnt to drop scale weight but rather improve her strength and performance in the gym and let me say she did exzactly that! ... By the end of the 8 weeks Nic was deadlifting more than her body weight! She dropped 2.9kgs - consistently nailed her macros and calories - averaged over 12, 000 steps a day - Improved her Strength over all major lifts - reduced her resting heart rate - lost cms from her waist, chest and hips! I am so excited to continue working with Nicola on her Strength in the coming weeks and see where we can take her!

18.01.2022 Exercise to make yourself feel GOOD! Exercise because you LOVE your body NOT because you hate it. Move your body in a way YOU love. Dont ever punish yourself through exercise, its there to make you stronger, fitter and happier! ... @leahcruikshank See more

17.01.2022 TRACY!! Can we just take a moment to appreciate how much Tracys posture changed in just 8 weeks?! This is what I love about resistance training!... Often the benefits are unseen until they are physically obvious, but in this instance the smaller muscle groups have been worked and utilised to support the larger muscles and as a result have strengthened Tracys posterior chain and improved her posture! Not only this but Tracy - - dropped 6.25kgs - consistently nailed her calories - gave 100% to her workouts - pbd a massive 35kg push press - lost cms from her waist, hips and arms! I just love these kinds of transformations that provide a long term result. The drop in weight was a bi product of not only creating a calorie defict but also getting in daily steps and training. You HAVE to put in the work. Tracy lost 6kgs on 1900 calories! Dont follow some quick fix, dont starve yourself to drop weight quick only to put it all back on. Follow a plan to reach your goals long term! Tracy will be continuing on with me and aiming to drop a little more weight, then our goal will be to hold her weight steady. No fads, no crazy diets she eats foods she enjoys and smashes her sessions. SIMPLE! Dont over complicate it! Well done Tracy! Im excited for your next block

16.01.2022 QUADDDDDSSSSS!!!! LETS TALK ABOUT QUADS! Quads are the major muscle in the front of your leg and for me they are my favourite to train when it comes to lower body. I thought Id show you some of my favourite quad exercises performed by my wonderful clients @steph_hohn & @piperisobel ... 1. LEG PRESS- I love this exercise because you are locked into position. By pulling yourself down into the chair and keeping your back tight you can control the load more effectively. Its also great if you have a bit of a dodgy back. Here is a narrow stance leg press, however there are numerous variations of this exercise which is why its one of my faves. 2. LOW BAR BACK SQUAT- I prefer low bar over high bar as I find clients can get a greater range of movement. This allows them to keep there chest a little higher and not fall as far forward. As you can see in this video @steph_hohn is getting great depth, this is something we have been working on. Rather than increasing the weight, increase the range first. 3. BULGARIAN SPLIT SQUATS - An excellent unilateral exercise that you can manipulate to have either a quad or glute focus. Excellent for building single leg strength and stability and they kill like nothing else! 4.LEG EXTENSION - Quite possibly my favourite due to the control you have over the movement. The tension you can keep on the muscle is again due to being locked into position and having complete control. I love to add pauses at the top of the rep and 1 and 1/4 reps for the added burn! 5. WALL SIT- the old faithful, and Im my opinion such an underrated exercise. Note how Stephs back is completely pressed against the wall, there is no arch or rounding. This is particularly important to ensure we are loading the quads and not the lower back. You must also have your legs at 90 if you cant get that low dont worry, just always keep your knees behind your toes and your back pinned to the wall. So tell me...whats your favourite quad exercise? #quads #burn #ladieswholift

16.01.2022 Shout out to couples that train together! Kathy N Bob Costello I look forward to training this pair each and every week and love watching them both get stronger! I also love the healthy competition between husband and wife :) If only I could convince my husband to train with me!

15.01.2022 Leah Cruikshank

14.01.2022 PT times available before Christmas! 330 pm Tuesday & Thursday in Oakey Saturdays at the Fit lab 28th November ... 5th December 12th December 19th December Please get in touch if your after extra sessions before Christmas! Let's finish the year strong and healthy!

14.01.2022 When you do what you love everyday <3 @Leah Cruikshank

14.01.2022 BOOTCAMP THIS SAURDAY! 10AM TOOWOOMBA 12PM OAKEY... COME JOIN US OUTSIDE FOR SWEATY SATURDAYS! $10 PLEASE MESSAGE ME TO SECURE YOUR SPOT AS I AM STILL ONLY ALLOWED 9 PARTICIPANTS :)

14.01.2022 Alrighty folks! The gyms are opening back up and your ready to get back into your training but you have no idea where to start you cant go back to where you left off because your simply not there anymore but thats ok! You know what you need? A PLAN! This is where I come in ... You need structure, a planned program to follow so you dont aimlessly wander around the gym half arse training whilst scrolling Instagram You want to get in and get out knowing youve had a successful training session thats contributing to you reaching your goals. The solution? ONLINE COACHING! As an online client of mine You will receive: A custom training plan suited to your specific goals and ability Weekly check ins with me to keep you accountable and on track Use of my training app which enables you to have your program at your finger tips with instructional videos, data tracking to track progress and training as well as nutrition, habits, sleep and weight. An online coach to guide you, encourage you and teach you along your journey to keep you accountable and focused. At just $30 a week this is a great opportunity to get back on track, to create consistency and discipline and focus on your goals. Time to put yourself and your health FIRST. I am looking for just FIVE people committed to investing in themselves, their training and nutrition! If personal training is out of your budget but you still require that one on one accountability and direction, send me a message lets have a chat and see how I can help YOU! * minimum 8 week commitment

11.01.2022 LOOK AT THIS INCREDIBLE WOMAN!!! Meet Hayley! Haley won online coaching with me back at Christmas and has been an online client of mine ever since! And what a dream she has been to work with! This is an example of someone who follows the plan. Now although there were struggles along the way, days she went off track or missed a work out, she never gave up! I am not going to write a speel about how this was easy because it wasnt always easy. She put in the work.... Hayley was consistent in her pursuit to change her lifestyle, her mental health and her overall well being and THAT needs to be applauded 27kg between these two photos A size 16 to a size 8 - 10 More confidence within her self INCREDIBLE progress with her training, strength and technique Healthier, happier and eating foods she loves Now this process took TIME! There were no quick fixes on this journey it wasnt an 8 week challenge that got Hayley to where she is. We had a plan, there was a process and this took discipline. Even on the days Hayley wasnt motivated or felt like giving up she was still moving forward. A big thing for me was improving Hayleys mindset! Removing the negative self talk and the disbelief that stood in her way, the voice that told her she wasnt good enough and she couldnt do it. I mean look at her? She did it! The best part is, she wasnt an in person client of mine, I didnt see her each week I didnt train her in person... she put in the work! I was simply there to guide her, give her the tools and help her along the way in anyway I could. Moments like this make me incredibly proud to be a coach, thank you Hayley for allowing me to help you. I am SO PROUD of you

10.01.2022 Hey guys! I am now working mornings in toowomba Monday Tuesday... Wednesday Thursay If you have considered Personal Training but I didnt have a time that suited previously, now might just be your chance! I have some availability these days. Please send me a message and we can get started training at The Fit Lab! I also run four classes there a week - 545am Monday morning indoor bootcamp - 915 Monday Knockout - 1230 Wednesday Boxing express (30 mins) - 915 Thursday Pad Fit! Come and join me!

09.01.2022 Hi! Im Hannah for those of you that are new here HMPT is my Personal Training business and has been for the last two years. A lot of people know of me but not many people actually KNOW me... So heres a little insight into the things that I have learnt and what I stand for that I would like to share with you Everyday I am learning, everyday I am growing. I always want to continue to evolve not only at a PT but also as a person.... My job occupies a huge portion of my life It is my absolute passion! I work 6 days a week and run 4 classes as well in person PT and online coaching. I honestly couldnt see myself doing anything else. The fact that I can help people - mainly women feel stronger, confident and happier within themselves really fills my cup and I am SO grateful to do what I do each day. Personal Training is not just about the fitness side, its about relationships, understanding and helping people realise what they are truly capable of. Sometimes people just need someone, and sometimes that someone is me As I learn I want to share everything I can with anyone that is interested. The world of fitness is constantly changing and developing and I want to follow suit. So here are my top 5 things you should know... 1.You dont have to train 7 days a week to get results or smash yourself with cardio in a bid to burn calories. Find a training style you enjoy! Get a plan in place set yourself realistic achievable goals and stay consistent. 2. There are no "good" and "bad" foods I know you hear this a LOT but simply put some foods are more delicious and some foods are more nutritious we ALWAYS want to have a balance. Deprivation and restriction leads to bingeing and over eating. 3. You only have one body and no ones body is like yours. Respect it, appreciate it and treat it with care. Dont spend your time being at war with yourself in a bid to look a certain way. 4. Comparison is the thief of joy! just because someone on Instagram is shredded and doing intermittent fasting and keto with only carbs on weekends but not white carbs cause they make you "fat" doesnt mean you should do the same or that you have to! Ps thats dumb. Dont follow "trends" or what you favourite fitspo is doing. When it comes to nutrition for the most part its trial and error... try it if you dont like it try something else until you find what works for YOU. 5. YOU are capable of ANYTHING you set your mind to. Believe in YOURSELF! Invest in your health and your happiness. Live a life YOU enjoy, doing what you love surrounded by people that support your dreams no matter what they are If you ever see me at The Fit Lab or CrossFit 4401 please say hi! Im not as scary as I look, I promise

08.01.2022 GETTING WOMEN STRONG Gone are the days of women coming to the gym and spending all there time on treadmills or cardio equipment. My goal is to teach women you can be strong and femine! Theres a pre conceived idea that lifting weights will make you masculine and its so far from the truth. Lifting weights builds lean muscle, shape and beautiful proportions. In order to get "bulky" it needs to be intentionally done through a surplus of calories and specific training, it...s not an easy task at all. I want my clients to be strong both mentally and physically, confident and proud of there bodies! At ANY size! As long as they feel good thats all that matters. These women have been consistently putting in the work and they are really progressing in the gym. I love for my clients to have performanced based goals rather than purely aesthetics as I find it gives a greater sense of achievement and motivation, plus who doesnt want to feel strong? So PROUD of all of my clients putting in the work ( male and female) but I just wanted to give a shout out to my ladies! Keep killing it girls Here are some videos of some of my clients putting in the work

08.01.2022 8 WEEK CHALLENGE! STARTS MONDAY! Now that things are slowly returning to normal, gyms are re- opening and we are getting back into the swing of life again, its time to get back on track! Starting Monday for the next 8 weeks I will be your coach!... You will have a structured plan to follow for both your training and nutrition, weekly check ins and access to a private facebook group! This is not a challenge where you will eat boring bland food for 8 weeks! your plan will change half way through and I will make adjustments as necessary based on your progress. You also have the freedom to track your meals and have control and flexibility over what you eat. There will be a weekly challenge for those who really want to push themselves as well as live chats to help keep you accountable and on track! Best part? IM DOING IT TO! :) SO! we are all in this together! If you are interested please message me and Ill get you all set up to start Monday!

08.01.2022 ONLINE COACHING! What is an Online Coach? Well firstly, as the name suggests its a coach...online! ... BUT more importantly its an accountability buddy! As an online coach my job is to educate, inspire and coach you through your health and fitness journey. Now because I am not with you in person this is all done online. There are hundreds of online coaches out there, the most important is choosing one that suits YOU. An online coach needs to be someone you can talk to and be honest with and trust, someone who will guide you and help you through the highs and lows of a lifestyle change. They must be knowledgeable and committed to you. The beauty of this is you have someone to keep you accountable, someone to provide you structure and direction to both your training and nutrition. All the guess work is taken out of it for you and you simply have to follow the plan! This also allows a level of independence, for you to work at your own pace on your goals and learn along the way knowing at any point you have someone to turn to. As we wrap up my 8 week challenge this weekend I thought it might be a nice idea to do a giveaway! If youve ever considered Online Coaching then heres your chance to try it FOR FREE! ( value) $240! Up for grabs is: 8 weeks of Online Coaching with me! Whats included? Personalised Training plan Tailored Macros and Calories suited to you and your goals for calorie tracking Access to my training app with exercise video demonstration, nutrition and progress tracking. Weekly check in from me to monitor you and your progress. Accountability, structure and direction. If this sounds like something YOU need all you have to do is: LIKE this post SHARE this post to your story TAG a friend in the comment section LIKE My page Announced Monday! Easy peasy! * Please dont enter if your not committed and serious to making a change * Must have a fit bit or Apple watch I look forward to the newest memeber joining my online family!

07.01.2022 CLIENT SPOTLIGHT! Meet Georgia! This incredible lady as been a client of mine over the last 6 weeks. Georgia has been following my nutrition plan and training with me 1- 2 times a week. Georgia came to me with a huge desire to change her lifestyle, improve her habits and get fitter and stronger. After a long period of unhealthy eating, nights out and little to no exercise she expressed to me how crap she was feeling in her body. As a busy nurse working through covid he...r health and fitness took a back seat while she put everyone else first. When Gerogia told me she wanted to make a change I new she was serious, her determination, focus and desire to succeed has honestly Inspired me. - 7.8kgs down - Improved skin texture and tone - Improved energy - Took 5 seconds off her previous 5 calorie ski time - increased overhead press weight from 15 kg to 25kg - Stronger, happier and more confident I just love when I can help people see there full potential and help them along there journey! And we are only half way! I cant wait to see where this lovely lady ends up So PROUD of you George!

07.01.2022 Shout out to Karl one of the participants of my recent 8 week challenge! In the 8 weeks Karl managed to : - lose 7.3kg!... The amazing part he only trained once per week! He was also able to: - reduced his body fat - focus on his nutrition - Improved his energy - he didnt starve himself with some stupid meal plan - he got realistic achievable weightloss and is still continuing to lose weight. It goes to show what happens what you dont have a gym memebership and you focus on your food! Super proud! Keen to see where the next few months take him!

06.01.2022 If I dont make you laugh, then Im not doing my job :)

05.01.2022 SARAH!!! What a powerhouse this little lady is! - dropped 6.05 kgs - reduced her body fat to 19.4%... - increased her strength across pull ups, over head press and RDL by 70% - consistently nailed her calories while still having work lunches and social events - gave 110% to every session! Super excited to continue working with Sarah to bring her calories up to maintenance and head into a building phase! Cant wait to see where this next training block takes her! Well done Sarah!

03.01.2022 JUST START! Dont wait for tomorrow, for Monday, for more money or more time... because youll always be waiting. The days pass by regardless so why not work towards bettering yourself? Dont wait till youve had the holiday or till the new year...dont make excuses why you cant, make choices why you CAN! ... START today! START small! START simple! Just START. Theres never going to be a perfect time. Everything will not come easy and obstacles WILL stand in your way. There will always be a social event or a birthday or just...life! Choose happiness, choose yourself and put YOU first. Give to yourself what you give to everyone else and create the best version of YOU! Come join me @leahcruikshank

03.01.2022 Super excited to say as of THURSDAY! Ill be back at the Fit Lab!! I will be available for Personal Training both Thursday morning and Saturday morning this week please send me a DM if you would like to book a session! I cant wait to be training here again and see everyone!

01.01.2022 Hey team! HAPPY Tuesday! Want to WIN 3 FREE PT sessions with me?! All you have to do is...... 1. Head to my page 2. Click community 3. Send an invite to all your friends to like my page 4. Share my page on your page or story 5. Once your done comment down below with this emoji! You have until Friday to enter winner will be drawn on Friday night! Its simple and quick and you could win FREE PT with me! Lets gooooooo

01.01.2022 FLEXIBLE DIETING/FOOD TRACKING I have been discussing food a lot with my clients lately so I thought I would share a few things: Food isn't just fuel its there to be enjoyed as well. Stop seeing foods as good and bad and rather see them as " sometimes" and "most of the time" Yes, we need to ensure we are eating good quality foods for both performance, digestion and energy but we also need to eat for moments, memories and happiness. ... It doesn't mean you have to go all out in these situations and take on the "fuck it attidude" it means you understand that there is a time and a place for these moments and you prepare for them as much as possible, or you chose to just enjoy and move on. Eat foods you love! Dieting doesn't need to be a miserable thing! There's no reason you can't eat foods you enjoy in moderation. Some of the fittest people I know ( who look incredible) eat something they love daily. The main difference is because they eat it daily, they don't binge on it weekly Eating too much is how you gain weight. Its that simple eating to much of ANYTHING will cause weight gain. Its about the excess calories not what your actually eating. Sugar doesn't make you fat, too much sugar does the same as if I ate shit loads of Fats or Protein. If you are filling your day will low quality foods "junk" expect to feel the same way! and in my opinion you don't understand the concept of this tool and how to effectively use it. If you are cutting calories Monday to Friday and then blowing out Saturday and Sunday and wondering why you haven't lost weight...well that's why. You are in control, no one is forcing food into your mouth or dragging you to the gym. These are your choices, this is YOUR responsibility. You cannot blame others for the results you didn't get from the work you didn't do. Simple. Ditch the all or nothing mentality and focus on treating your body with respect. "I'll start monday" no start right now. Get rid of the binge restrict cycle and instead eat foods you love that make you feel good! Create a healthy relationship with food, with your mindset and your body. It doesn't need to be so hard. Keep it simple