Iron Sistas Personal Training in Morayfield, Queensland, Australia | Gym/Physical fitness centre

Iron Sistas Personal Training

Locality: Morayfield, Queensland, Australia

Phone: +61 474 366 494

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

24.01.2022 My Tuesday 5.30pm group hard at it. Actually this is the hardest they’ve worked all year! 12 days of XMas workout. 1st day of XMas- 200mls of Prosecco 2nd Day of XMas - Lindor chocolates ... Shall I go on. . . #merrychristmas2020

23.01.2022 Sistas! Fill in the blank: The best Personal Trainers I know always ______Sistas! Fill in the blank: The best Personal Trainers I know always ______

23.01.2022 If you’re training consistently - what’s the verdict on being sedentary the rest of the day? WELL. It ain’t good enough. The technical definition of "sed...entary" is less than 5,000 steps a day (Ohhh snap!) so even if you are just taking one 20 minute walk in your day that’s NOT enough movement to be healthy & add to your recovery bucket. Recent studies have found that sedentary people--who exercised--WERE AT JUST AS HIGH RISK for cancer, diabetes & heart disease as those who DID NOT exercise regularly. Sitting for long periods also has a negative impact on your TDEE, your recovery, and increases muscle breakdown (a.k.a. catabolism). The key to eliminating these negative health consequences? MOVING REGULARLY & CONSISTENTLY THROUGHOUT THE DAY. And if you aren't sure if you are moving enough, I recommend tracking your steps for a bit. Aim for 10,000 or more a day. Movement is a non-negotiable for me. In fact, I place a higher priority on my daily movement than I do on my training sessions. SEDENTARY SAFEGUARDS Don't get me wrong clearly I am a fan of training. But there's no way to get around it - sitting for hours on end is problematic & an hour a day at the gym plus a bit of walking here or there isn't enough to counteract that! SET AN ALARM or reminder to get up & move around: mandatory 3-5 minutes for every 30 minutes of sitting. PACE around or go on a walk while you are on phone calls! Most of the time sitting while talking is unnecessary! GO CHAIR-LESS for meetings or lunches as an alternative to sitting around a table. Standing or walking meetings are my kind of meetings. I also have been using a stand up desk for the last year and it’s been a GAMECHANGER. STAND UP! While standing around isn’t exactly exercise, research shows it’s got more than a leg up on sitting. BUTT SQUEEZES. Simply squeeze your butt, hold for 5-10 seconds & release. Repeat until glutes tire! The results will be uplifting in more ways than one. What tricks do YOU have up your sleeve? What keeps you moving each day?

22.01.2022 IRON SISTAS! RULE#3

22.01.2022 Hey Ladies! Have you been thinking about joining our small group PT!? Well now is your chance! New group spots available.... Tuesday’s 9.30am x 1 Tuesday’s 4.45pm x 2 These sessions are suitable for all fitness levels as you have your own program to work through at your own pace. Please let me know if you’re ready to start building a Body you Love! Sam x

21.01.2022 Merry Christmas Sistas! Thanks for all your support this past crazy year! Couldn’t have done it without you all. Stay safe and I’ll be back on deck from the 4th Jan. ... Sam x

20.01.2022 Hey Sistas! Don’t forget if you’re a client of mine you can still take advantage of the discounted rate for a Lomi Lomi massage with the lovely Tori at Phoenix Rising Therapies until the end of December!

16.01.2022 If like you love sending out personalised Christmas Cards to family and Friends reach out to Renee and let her capture your gorgeous family in all their glory! How are you with Dogs, Cats and Chickens Renee Gibson?

13.01.2022 I had some gate crashers in the gym this morning! Yes we have 5 of the little suckers!!

09.01.2022 Walk 2 for today, I wanted to hit my 10k steps and finish my podcast from this morning. If you haven’t already I highly recommend listening to this podcast by James Smith with James Clear the author of Atomic Habits (awesome book by the way) So many gems! ... I’ve decided this year I will use my time out walking to listen to more podcasts instead of just music. Love some recommendations of podcast you’ve listened too and loved! https://open.spotify.com/episode/1c4vZ1iSGQrmxh3RGGMPz9

09.01.2022 I was lucky enough to enjoy a Lomi Lomi massage last night! It was soo relaxing! I may have dozed off a few times. Thank you Tori! Sistas, Tori has some great specials going for the month of December if you would love a little pampering! x

09.01.2022 Last week in the gym before we break for a much needed rest! And you know what that means Sistas!! Yep it’s the 12 days of Christmas workout!! ... Woohoo!! I know how much you all love this workout!

08.01.2022 Last week we did a pyramid boxing session. 60sec boxing/ 60sec strength 50sec boxing/ 50sec Strength 40sec boxing/ 40sec strength and so on down to 20/20 ... It’s a tough one but everyone got through it! This week we will give the buns and abs a little break and smash out a full boxing session. . . Ok there may be a few little squats or lunges but mainly boxing! See you all Monday 6.30pm! #boxingforfitness #morayfieldpt #forsistasandmistas #weloveit

06.01.2022 Hey Sistas! We have a couple of boxing spots up for grabs tonight if anyone is interested? Hey Sistas! We have a couple of boxing spots up for grabs tonight if anyone is interested?

01.01.2022 When it comes to protein, there are six proteins, in particular, that I would refer to as the SUPER proteins. Super proteins are proteins that support a healthy... gut, high metabolic function, good energy, restful sleep, and a warm and lean body. These six super proteins are easy to digest and carry a high nutritional value, outside of their protein content. - What are these 6 super proteins? - #1 Milk. I actually consider milk to be a perfect food. -Milk is perfectly balanced with protein, fat, and sugars, and it is filled with calcium, and numerous other vitamins and minerals. -Milk packs about 8 grams of protein per cup. -One quart of milk contains about 33 grams of protein. -A daily consumption of 3 quarts of milk can meet most people’s protein needs for the day. #2 Eggs. Eggs are considered a complete protein, since they contain all the essential amino acids. -Sixty percent of the protein is found in the egg white, and 40 percent of the protein is found in the egg yolk. -Egg whites are 100-percent protein, while the yolk also contains the fat and cholesterol. -Egg yolks also contain carotenoids, vitamins A, E, D, and K, calcium, iron, phosphorus, zinc, thiamin, B6, folate, B12, pantothenic acid, choline, potassium, magnesium, copper, manganese, and selenium. -The egg white, although not void of nutrients, only contains potassium, magnesium, sodium, and selenium. -A large egg will provide about 7g. of protein. #3 Liver. -Not only does liver give you 25 grams of protein in a 4-ounce serving, but liver supplies you with vitamins D, E, K, folate, thiamin, B6, riboflavin, niacin pantothenic acid, choline, and copious amounts of vitamins A and B12. -Liver is filled with the minerals calcium, iron, magnesium, selenium, copper, zinc, and phosphorus. -To really understand the high nutritional value of liver, it takes 5 pounds of fruits to equal the same amount of nutrition content in only 4 ounces of liver. --Ounce for ounce, no other food supplies you with this much nutrition. *Stay tuned until tomorrow, when I share SUPER proteins 4-6. -From the book, "How to Heal Your Metabolism" https://www.amazon.com/how-heal-your//ref=as_sl_pc_tf_til AUDIO Book HERE: https://www.audible.com/pd/B0899JF5RN/

01.01.2022 Hey Sistas! So we are in lockdown, it’s raining. . Doesn’t mean we can’t go out for a walk! (Thankfully!) I have to admit I felt a little self conscious when I first walked out the door with my mask on. But I was very impressed to see others out walking and most people driving past were also wearing masks. Do the right thing and let’s hope we can go back to normal (well our new normal) come Tuesday! ... #gettingmystepsup #lovewalkingtheboys #covidsucksballs #wearyourmask #letshopeitsonlyfor3days #iwantmysistasbackinthegym #morayfieldpt