Kickstart Health, Fitness & Rehabilitation in Fremantle, Western Australia | Physical therapist

Kickstart Health, Fitness & Rehabilitation

Locality: Fremantle, Western Australia

Phone: +61 439 644 050

Address: Parry St 6160 Fremantle, WA, Australia

Website: http://www.kickstarthealthfitness.com.au

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• Gym/Physical fitness centre
• Medical and health
• Physical therapist
• Fitness trainer

24.01.2022 Future health & fitness professional arriving January 2021! Adrian and I are so excited to start this new chapter of our lives! Ill be sharing my journey with you all! So, stay tuned!

24.01.2022 Pregnancy is a beautiful and crazy ride! I know, because Im currently 22 weeks pregnant And, I know just how important exercise is for the Mumma to-be and their unborn baby! ... Here are just some of the amazing benefits for Mumma to-be: - Boost mood and energy levels - Promote appropriate gestational weight gain - Help you to sleep better - Reduce backaches, constipation, bloating and swelling - Shortened labour! - Lower risk of gestational diabetes. - Faster recovery postpartum But, what about baby..? - Promotes a healthy birth weight - May help to enhance brain development during infancy - Reduced risk of cardiovascular disease - Reduced risk of obesity-related health problems during infancy - More alert and interested in their surroundings It is incredibly important to get the OK from your doctor to exercise as there are some contraindications to exercising while pregnant. But, that being said, there is always something that you can do to stay active. My Baby Bump Active classes are perfect for the Mumma to-be who is unsure of what to do when it comes to exercising. These are running three times a week at the moment, and are run by me (a pregnant and experienced Exercise Physiologist)! Comment me please below if youre interested and Ill send you more details. See more

24.01.2022 I’m super excited and nervous to be going LIVE on Instagram & Facebook everyday this week! In my stories on Saturday, I asked you guys what you wanted to learn more about ... and you were a big help! Here’s the LIVE schedule:... Monday 3pm AWST on Instagram: what is an exercise physiologist? Tuesday 3pm AWST on Instagram: do’s & don’t’s for exercising when pregnant Wednesday 12pm AWST on Instagram: 5 awesome pregnancy safe exercises Thursday 12pm AWST on Facebook: 2 minute booty burner! Friday 3pm AWST on Instagram: my top 5 tips for exercising postpartum Hope you can join me live! See more

23.01.2022 Lets give a big round of applause and a big welcome to ... WONDER WOMAN! The third and final package of my Strong Women Collective Wonder Woman fights for truth & peace, and fights against injustice. She is super strong and has a big compassionate heart.... This incredible Amazonian woman has been equipped with amazing powers that come with being a demigod. The Wonder Woman package equips you with all the tools required to improve your health & wellness so that youre the healthiest version of you. Inclusions are: unlimited classes per week, health & wellness tips & info, a supportive private Facebook group, weekly accountability check ins by me, 2 x 30 minute nutritionist consults and 1 x 45 minute exercise physiology session with me every month (online or in person) I am available for a free 15 minute discovery call to talk through your health & wellness Send me a message if you want more info. My private Facebook group is still FREE for 4 more days! Jump on the link below https://www.facebook.com/groups/638092633652575/?ref=share @stefspillsink

23.01.2022 Today is International Day of the Dog! One of the best things about dogs .. they make the pawfect exercise buddy! Approximately 60% of Australians own dogs. And its no wonder why, they provide us so many health benefits!... They keep us active! and give us extra motivation to go out for a walk. They get us outside to get much needed vitamin D And increase our levels of serotonin - the feel good hormone Just their company helps to reduce anxiety and stress In this video, you see Fester enjoying his walk. Comment below with your favourite thing to do with your pooch

22.01.2022 HAPPY DONUT DAY!! Here is a fantastic healthier version and still pretty damn delicious! I found this recipe at @theactivebod thanks for sharing it Jen ... This batch was actually my second attempt. Yesterday, my first attempt with a different recipe was absolutely disastrous! kinda wish I shared that with you all What is your favourite donut flavour? Jam? Choc glazed? Original glaze? Cinnamon? comment below

21.01.2022 Its Take Your Dog To Work Day! I think most of you know who this guy is Fester! Yes, as in Uncle Fester ... Since I work from home about 50% of the time, he is technically at work with me all the time Hes my fur baby. Hes my best mate. Hes my protector. Hes my prac student. Hes my apprentice. Hes my sous chef. He has the best puppy dog eyes. He always needs to know what were up to. And, he pretends to protect me when theres thunder. But its really me protecting him Life would definitely be dull without him in it! See more

20.01.2022 The day has come! The Strong Women Collective members portal is ready and waiting for some wonderful women to join! A little reminder of what its all about ... It is an online group for women who are wanting to improve their health and fitness.... I wanted to create a safe and welcoming environment to teach women all about womens health, in particular - exercise. And I wanted to reach as many women as I possibly could to help them improve their health and well-being, so the Strong Women Collective was born! There are 3 packages available Batgirl Supergirl Wonder Woman I am available for a FREE 15 minute discovery call to talk through your health and fitness goals Head to our website for more information or Message me. Link is below https://www.kickstarthealthfitness.com.au/online

19.01.2022 Exercise of the week! Save this for later This is a fantastic glute burn!... All three exercises focus on the gluteus maximus muscle and hip stability. When performing them, make sure you dont arch your back too much as you raise your leg. There are plenty of opportunities to work with me to achieve your health and fitness goals Send me a message to get started! See more

18.01.2022 Chicken Chipotle Salad This is a great recipe for meal prepping lunches! Adapted from a Leah Itsines recipe. :... 1 cup quinoa, cooked (70g uncooked) 300g chicken tenderloins, cut into pieces 1 red onion, quartered 1 small sweet potato, chopped in bite sized pieces 1 red capsicum, sliced into strips 1 zucchini, sliced into thick rounds Olive oil for drizzling Salt and pepper, to taste Lemon, to taste 6 cherry tomatoes, halved 1/2 cup of rocket 20g feta cheese : 1 tsp paprika 1 tsp mustard powder 1 tsp cumin 1/2 tsp salt 1/2 tsp black pepper Pinch of chilli flakes (optional) : Preheat oven to 200C Place chicken in a bowl and coat with spices. Set aside to marinate in the fridge while you prepare the other ingredients. Line a baking tray with baking paper. Spread onion, sweet potato, capsicum and zucchini on the tray and roast for 20-25 minutes, or until the vegetables are cooked to your liking. Meanwhile, heat a drizzle of olive oil in a non stick pan over a medium-high heat. Add chicken in and cook until cooked through. In a large mixing bowl, assemble the salad. Add cherry tomatoes, rocket, feta, roasted vegetables, cooked quinoa and chicken. Drizzle with a little olive oil, season with salt and pepper, and finish with a squeeze of lemon. Hope you enjoy it! See more

17.01.2022 R U Ok? A conversation that could save a life! Today is R U Ok? Day This years message is "Theres more to say after R U Ok".... 2020 has been an incredibly challenging time for everyone! And, so its even more important to ask and continue to talk to our loved ones. If youre not sure how to continue the conversation, head over to the R U Ok website. They have lots of free resources to help. Tell me below or message me, R U Ok?

17.01.2022 Did you know that working out with a friend or loved one can make it more fun and increase your chances of sticking to your exercise plan..? Well, its true! Itll help you to stay motivated as well!... Wanna try out that theory..? Bring a friend to my Strong Women class, and your friend gets the class for FREE! That sounds good to me! Only 2 spots available for tomorrows 7.30am class. And only 2 available for Saturday at 9am! Get in quick! Message me to secure your spot .. and your friends!

17.01.2022 Happy Social Media Day! Social media, for me, is a great way to bring people together and create a community It helps me to stay in contact with my family and see what theyre up to especially at the moment with the pandemic!... I have created some great friendships with people around Australia, and even Canada - thanks to Sonia Bavistock What does social media mean to you? Comment below See more

15.01.2022 Introducing ... Chelsea!! I’m so excited to introduce you all to our new team member! Chelsea will be taking over all my gym hours as I (finally) go on maternity leave.... But first, let’s get to know her a bit better ? Since a young age I have always enjoyed playing sport and exercising. I particularly enjoyed running, cycling, netball and volleyball. Through school I made sure to pick all the classes that involved exercise and being outside. I decided to study a double major in sport & exercise science and movement science. I then discovered I could assist people in everyday living with chronic conditions and injuries, with exercise as the treatment. I then began studying to be an exercise physiologist. It is a great feeling to be able to help others with something that I am so strongly passionate about. ? I am inspired by my mother. She has been the one to always encourage me to be active and got me into running when I was younger. She makes the most out of each day and is the most productive person I know. She manages to run her own business, exercise daily, have a social life, travel and still be a great mother and grandmother to my nieces and nephew. I am inspired to be as motivated and productive as her. & ? I absolutely love going to the gym. I have been going consistently for the past 7 years. My other interests though are going to the beach, snorkelling, walking my dog, going camping and spending time with my nieces and nephews. ’ ? My favourite foods are peanut butter and bananas. I also love old gold rum n raisin dark chocolate. ’ # & ? Whether it be food or type of exercise, find something you enjoy and make it fit into your lifestyle. No one is the same and you might not find the right thing for your life straight away but keep searching. ’ ? I am really good at completing sudokus. ? Definitely dogs. I have a beautiful maltese shih tzu cross bichon fries called Ruby who I have had for 10 years. , ? Cleaning the bathroom. When I was 19 years old, I spent 6 months in America/Canada by myself and it was the most amazing experience ever. See more

15.01.2022 My Strong Women Collective ladies are loving the classes! I use my expertise in exercise physiology to cater for all levels of fitness and take into consideration peoples injuries/chronic conditions Do you have an injury or chronic condition thats holding you back from exercising? Message me and we can chat about how to help you

15.01.2022 What a crazy, rollercoaster of a year 2020 has been! I’ve learnt so much about myself! And I’m super proud of what I’ve been able to achieve - both in business and life! I never knew how much perseverance I had! I have been able to throw myself out of my comfort zone!... Thinking about this time last year, I never would’ve thought this business would be where it is today! more classes set up an online classes platform during COVID lockdown being able to have an impact on the health and wellness of 20+ women expanding my team, with the addition of Chelsea Obviously, my biggest achievement of 2020 isn’t business related - the arrival of our daughter, Sienna She was impatient to meet us! Arriving at 38 weeks, 3 days. I always thought that her arriving in 2021 would be the best thing, so then we could start the year off really well. But, this is even better! We can bring in the New Year as a little family of 3. And it will be the most memorable New Years yet! 2021 is gonna be a big year for KickStart! And, I really can’t wait to get started But, first, we’re just gonna stay in this newborn bubble for a while See more

14.01.2022 Introducing ... Sienna Millie Ricciardello Born 28/12/20 at 12.21am. Weighing 3.5kg ... We are in sooo love with her already Sienna and I are both doing well See more

13.01.2022 4 years of love and cuddles with this guy! Give Fester some love!

13.01.2022 This beautiful, smiling woman is Angie she is a nutritionist from Vital Health & Nutrition She has so wonderfully agreed to help me with my Strong Women Collective For anyone who purchases a Wonder Woman package, you get one 30 minute nutrition consultation every 3 months with the incredible Angie ... Heres a spiel from Angie herself on why she became a nutritionist and how she helps her clients: Over 10 years ago I became aware of the power of food as medicine and developed a true passion which I am looking to extend to others. Since, I have qualified as a Clinical Nutritionist and have been practicing for 7 years. I work in a holistic fashion, this means that we do not just focus on your nutrition, together we explore what other external and internal factors are impacting on your health. The body and mind are connected, if your mind is stressed this can express itself in physical ailments! With this holistic approach I can assist you in health conditions, undiagnosed symptoms or the realignment of your weight. What youll love about me is that Im realistic, life is to be lived and not every factor is within our control. Being realistic about what your life looks like, I tailor your nutritional goals to suit you. My favourite things to focus on are the simple things in life, sunshine, exercise, water, eating lots of veggies, good wholesome food and laughter. Together we find a balance for your life, understanding that we are not perfect beings. Personally I love to drink wine, eat chocolate and Im also a total sucker for hot chips! Its all about changing small things at a pace that works in with your life, to give you a lifelong benefit. We do everything in moderation to create a balanced happy and healthy life. I look forward to helping you on your wellness journey. To be honest with you all, I absolutely love Angies approach to nutrition! And, Im sure that youll notice, I have a very similar approach to health & fitness. Send me a message to chat about your health & fitness goals Get more info about the Strong Women Collective here: https://www.kickstarthealthfitness.com.au/online

12.01.2022 Staying healthy and fit is so important for you and your unborn baby! Eating well Exercising ... Getting plenty of sleep Need guidance with exercise while pregnant ..? My Baby Bump Active classes are here to help! I’ve written programs for each trimester. And, they can easily be personalised for you if needed! Be quick! I’ve only got 3 spots available! See more

12.01.2022 Currently 18 weeks feeling great! And looking forward to finding out the gender of our little peanut

12.01.2022 Adrian has signed up and created a team for The Push-Up Challenge for mental health. So, I have signed up too and joined his team! Starting Monday 11th May, we will be completing 3,046 pushups in 21 days for Headspace. Each day we will have a different target of push-ups to do based on a stat about mental health. For more info and to donate, click on the link below... All money we raise will go directly to Headspace in Fremantle and raise awareness about mental health! Its going to be challenging but all for a great cause! And, Fester will be there to support us the whole time https://www.thepushupchallenge.com.au/pushuperer/106210

12.01.2022 Happy Mothers Day to all the mothers out there! Especially to our mums - Ros & Connie Thank you both for all that you do for us. We appreciate you and love you so much ... (Sorry Dad, I cropped you out of the photo ) #mothersday2020 #mothersdayaustralia #loveformum

12.01.2022 Just keep working bit by bit! And you’ll get the results that you’re after!

11.01.2022 How am I 30 weeks pregnant already!? Time has just flown by! But I have still had the time to sit back and wonder at the incredible miracle that is happening in my body. And how amazing the female body is!... I am actually growing another human in me. This is my little girl, and she will be joining us in no time! I admit, I have been very lucky throughout this pregnancy. I’ve had no morning sickness, I’m still exercising and working. I’ve been feeling great so far! *touch wood* That’s the thing I really think that being active and healthy has really helped through this journey! Exercise and movement is an incredible tool that people don’t use enough to make themselves feel better. And, that’s such a shame! Exercise is medicine nuff said! What have you done today to move your body? See more

11.01.2022 Say goodbye to a sore back and weak core once and for all! A strong and functional core & pelvic floor are super important for everyone, especially women! Core exercises are more than just sit ups and planks! Core exercises train the muscles in your pelvis (pelvic floor), lower back, hips and abdomen to work in harmony. And, this leads to better all round balance and stability.... What is the pelvic floor, I here you say. Well, they are a group of muscles and ligaments that support the bladder, uterus (for women) and bowel. When the pelvic floor is strong, it supports the pelvic organs to prevent incontinence and prolapse. The pelvic floor muscles also help you to control bladder and bowel function. Some common causes of pelvic floor weakness are: Childbirth Being overweight Constipation Changes in hormonal levels at menopause Persistent heavy lifting Excessive coughing Growing older It is so important for all women to be doing pelvic floor exercises everyday! Im doing mine right now as I write this post Want to know how to do pelvic floor exercises..? Feel free to message me and I can help you out. With that being said, I have an exciting announcement! I have a new class starting on Monday 14th Sept! Which is next week! Its called Bums & Tums Well be focusing on core and glute strengthening, as well as properly engaging your pelvic floor. Im giving out only 3 FREE trials for this class! If youre keen to try this class out, comment me please below to secure your spot! #womenshealthweek See more

11.01.2022 Its National Diabetes Week! In Australia, 1 person is diagnosed with diabetes every 5 minutes! Exercise plays a crucial role in preventing and managing Type 2 Diabetes! ... For someone with T2D, exercise helps to: - make insulin work more effectively - maintain a healthy weight - lower your blood pressure - reduce your risk of heart disease If youre living with diabetes and/or need to help to get started with exercise, Im your girl! Book in a 15 minute health & fitness strategy call with me via the link below: https://calendly.com/kickstartfitness/15min

11.01.2022 SOUND ON Has everyone else gotten on the TikTok bandwagon during iso? ... Ive only done a couple of videos with ideas for some new ones Ive mainly been watching videos Which TikTok exercise challenges would you like to see me do?

10.01.2022 Exercise plays an incredibly important role in recovery after childbirth. Its also important to remember that no two pregnancies and births are the same! How soon youre ready to start exercising again depends on your individual circumstances. And, always check with your doctor and womens health physio. Here are just some benefits of exercising postpartum:... Help you to recover from labour, if you gave birth vaginally Strengthen and tone muscles Improve mood and energy levels Improve your fitness levels Lose excess weight Relieve stress and prevent postnatal depression Caring for a newborn can be hard work and may not have the energy to exercise. Even just 10 minutes of exercise is better than nothing. But, when your bub is around 6 weeks old (or when theyve had all their immunisations), I have a great class called Mum & Bub Active! This class is great to help continue the bonding between you and your baby, and at the same time help you to get back to pre-baby fitness levels, or better! What youll get with this class: Education on how to engage your pelvic floor Exercise with like-minded, fun-loving & supportive women, along with their bubs Small class sizes to allow for a more bespoke service Personalised exercise programming as required for injury/condition management. A fun & friendly environment Access to an experienced Exercise Physiologist before, during & after each class. Two classes per week at the moment, with only 8 spots in each class. So, comment below to secure your spot! #womenshealthweek See more

10.01.2022 LOOKING FOR AN EPIC FEMALE EXERCISE PHYSIOLOGIST KickStart! Health, Fitness & Rehabilitation is a family run fitness business based in the heart of Fremantle. We are looking for an epic female Accredited Exercise Physiologist, with a passion for women’s health, to cover for maternity leave. We provide a variety of Exercise Physiology services from individual consults to group classes. We have a major focus on women’s health, but still have male clients in attendance.... This role is perfect for new graduates, soon to be graduates or anyone looking to supplement other work. We would love for you to join the team immediately for at least 6 months, but we would love for you to grow into a permanent position. Plus, we offer great remuneration & incentives. Sounds exciting right? We can't wait to meet you, so please email your cover letter and CV to Steph: [email protected] About you: - Fun and personable. - Exceptional communication and service skills - Strong organisational and time management skills - Passion for learning and ongoing development - Ability to work independently. - Punctual, self-starter, honest Role requirements: - ESSA accredited Exercise Physiologist (or soon to be) - Ability to obtain Medicare provider number - Current First Aid and CPR - Minimum of 12 hours per week. - Must be available to work early mornings and Saturday mornings. What’s in it for you? - Competitive hourly rate. - Additional $$$ to be earned in bonuses - On the job training in assessments, sales, coaching + more - FREE access to our Gym for your own personal use - Free parking - Uniforms provided - Work as part of a supportive, empowering team - Do what you love every single day! To learn more about us: http://kickstarthealthfitness.com.au http://facebook.com/kickstarthealthfitnessrehab http://instagram.com/kickstartfitnessfreo/

10.01.2022 Why do women love my Strong Women classes..? Well, firstly, its FUN! We have so many laughs, we dance and sing to the music (okay, that might just be me! ) The class sizes are small which allows me to provide everyone with shared amount of supervision and technique correction if needed. And, it also makes it easier for me to change exercises to suit individuals that may need it.... The gym itself has an amazing and friendly atmosphere, which makes people feel comfortable and at ease with exercise. But, Steph, how do I get started with you, I hear you ask. What an awesome question, thanks for asking! First off, lets chat. Book in a 15 minute health & fitness strategy call with me. Well use this call to talk through your goals and what youre looking for exactly. Use this link to book in the call: https://calendly.com/kickstartfitness/15min I love the little community that I have created. And, I really would love for you to join us! Comment with if you want to join us.

09.01.2022 Exercise of the week! RDL with a row I love a good 2 in 1 exercise ... Technique for the RDL (Romanian deadlift / straight leg deadlift) is super important! You want to make sure you keep your shoulders back, which will help to keep your back straight. All the movement is through your hips. So, tell yourself - bottom out, bottom in. That will help to make sure youre not moving through your lower back! While youre perpendicular to the floor, bend your elbows to do a row. Squeeze your shoulder blades together. Give it a try at home Plenty of these type of exercises in my Strong Women Collective classes

09.01.2022 I am so passionate about health & fitness, and womens health. And I want to help as many women as I possibly can And that is the main reason why I created the Strong Women Collective! This community of beautiful women are wanting to improve their health & fitness, with the help from me - an Accredited Exercise Physiologist!... I spent years at uni studying all about the human body and movement, and now I want to share my knowledge with you! Movement is medicine. Exercise is medicine. Join the Strong Women Collective via the link below Message me to chat about how I can help you move more https://www.kickstarthealthfitness.com.au/online

08.01.2022 The trials and tribulations of online classes We had a power outage during the middle of my class this morning. We got through 30 minutes, so it was still a decent workout If it wasnt dark outside, there wouldnt have been an issue - I wouldve continued the live stream using my phone data.... But no one wouldve been able to see me And you can also hear Fester being a sooky baby in the background I run 5 online exercise classes every week for my Strong Women Collective. They love it! You can sign up and find out more info on our website

06.01.2022 Live class blooper! Watch til the end! Adrian let our dog into the house during my glutes & core class. And Fester came straight upstairs to where I was filming the class and interrupted us He just wanted to join in! ... How do your pets interrupt your home workout?

06.01.2022 Did you know that this week is Exercise Right Week..? Well, it is! And the theme this year is "Movement is Medicine"! Which is so true! If exercise was a pill, it would be the most prescribed drug on the planet!... Exercise can reduce the risk of many health conditions, and can boost your mood and improve your heart health. The list goes on! To celebrate Exercise Right Week, Ill be posting an exercise class each day for the rest of this week! Heres today freebie: glutes & core! https://youtu.be/okmK1Ro4-Ik Enjoy!

05.01.2022 Heres how I help women feel fitter & better about themselves than ever before with the use of lifting weights. First off, here are some incredible benefits of resistance/weight training for women: Gain strength without getting bulky muscles (women have 20-30% less testosterone than men). Women get more defined muscles with weight training.... Lose body fat - as lean muscle increases with weight training so does your metabolism (meaning you will burn more calories all day long) Enhance mood and reduce stress - endorphins are your best friend! Endorphins are neurotransmitters that prevent pain, improve mood and combat depression. Decrease risk of osteoporosis (and this is why I run my Strong Women class) - weight training increases bone density, which in turn reduces the risk of fractures as we age. My Strong Women classes are specifically designed by me (a fully qualified Exercise Physiologist) to target the entire body in just one session! Ive designed it this way to bring out the very best in the every single woman who joins my classes. These are beginner style classes run in an incredibly supportive environment where you get high level support throughout the session. Plus, Its a super fun class full of laughter and positive vibes because exercise shouldnt be a chore! So, who is this class for? Women who are ready to get healthy & fit Women who want to have fun while exercising Women who need a helping hand to get them feeling fit and confident in the gym But, why this class? Exercise with like-minded, fun-loving & supportive women Small class sizes to allow for a more bespoke service Personalised exercise programming as required for injury/condition management. A fun & friendly environment Access to an experienced Exercise Physiologist before, during & after each class. Ive only got 3 spots left! So, if this sounds like its for you, comment Im in below and Ill send the details your way. #womenshealthweek @stefspillsink

05.01.2022 I have created an amazing community of women through my Strong Women class! And, this photo sums it up! A photo of 2 of my ladies, taken by another one of my ladies Sue and Rose met during one of my classes before the COVID-19 lockdown. And, then once they both returned to the gym, a beautiful friendship bloomed! ... So much so, I have to separate them during the class because they’re laughing and mucking around just like school kids They’ve started to give everyone nicknames! No one is safe Lots of laughs are had but still plenty of exercise Do you want to be part of a community of women who enjoy themselves while exercising? If you answered yes ... then the Strong Women & Bums & Tums classes are for you! I’ve got 3 FREE trials available! Comment below with your favourite emoji and it’s yours! See more

04.01.2022 This Womens Health Week is focusing on the importance of health checks. Due to COVID-19, many women have missed getting their regular health checks. So, this week is all about getting back on track! Jean Hailes for Womens Health has a free e-Booklet - Health Check Journey to learn more. Go check it out!... During this week, Ill be sharing lots of info about Womens Health and how exercise can help! Exercise is medicine after all! #womenshealthweek See more

04.01.2022 Did you know that its Lamington Day today..? Well, it is. And I wanted to share my favourite Lamington recipe with you! So, save this for later! It is super yummy, and healthy! ... Raw Lamington Bliss Balls INGREDIENTS Makes 24 balls 200 g raw cashew nuts 50 g almond meal 1 cup desiccated coconut 1/4 cup organic cold pressed coconut oil 1 teaspoon vanilla extract 1/2 teaspoon sea salt 3 tablespoons maple syrup 2 tablespoons vanilla protein powder (optional) Raw Chocolate 1/4 cup organic cold pressed coconut oil or cacao butter 1 tablespoon organic maple syrup 1 tablespoon coconut butter or tahini, room temperature 2 tablespoons cacao METHOD 1. Combine cashew nuts, coconut, almonds and salt into a food processor. 2. Process for a few seconds or until the mixture looks like fine golden crumbs. If you are wanting to add more protein then please add 2 tablespoons of protein at this stage. 3. Add vanilla, maple and coconut oil. 4. Mix until the raw lamington comes together. 5. Roll into small balls and set aside. 6. Place coconut oil into a small bowl and sit over some freshly boiled water for a few seconds until it melts then remove quickly from the heat. 7. Add the rest of the ingredients from the chocolate recipe and mix well - I normally use a small mini hand whisk. 8. Dip lamingtons into the chocolate then roll into coconut. 9. Store in the fridge (covered) for up to 1 week. 10. Enjoy! See more

03.01.2022 Its World Breastfeeding Week! Now that Im pregnant, I am constantly researching everything to do with pregnancy and babies! Breastfeeding is one of the things that Ive been researching lately. I definitely want to breastfeed, and of course, I want to exercise as well!... It is absolutely completely safe to exercise while breastfeeding. There are even some added benefits! Itll give you more energy! Exercise helps to build your energy stores for when youre up breastfeeding into the night! Improves your mood. Getting enough exercise postpartum may help to prevent postpartum depression. Helps with weight loss. Breastfeeding already burns between 300 & 500 calories daily - add in exercise and youll be burning more! Bonding with your baby. Because exercise improves your mood, combine it with nursing - together that strengthens your bonding potential with your baby. Moral of the story .. if youre breastfeeding, you can definitely exercise! See more

03.01.2022 2 minute booty burner

03.01.2022 Now that Im pregnant, my exercise routine has changed! But not dramatically. Thank goodness! During 1st trimester, I didnt have much energy but I still did something to keep me moving. And you know what, it helped to improve my energy levels... I mainly walked and did some resistance training. Plus, running my online classes Im one of the lucky ones who didnt experience morning sickness. For those who do - I know you probably dont feel like exercising, but doing some kind of movement will do wonders for your body and mind! And your baby! Im now into the 2nd trimester My energy levels have returned! Im now exercising at least 6 times per week, which is back to what I was doing pre-baby / pre-Covid. Im doing resistance training, more cardio and clinical Pilates at Silas Street Physio & Pilates. Yes, there are some exercises that I cant do anymore (mainly the 6-pack core exercises), and very soon I wont be able to do exercises lying on my back. Lucky for me, I know exactly what I need to do and can do. And I have the awesome Phoebe from Silas St Physio helping me as well. And, lucky for you - you have me! If youre pregnant and wanting to continue exercising, I run pregnancy classes called Baby Bump Active and I have 1:1 spots available as well! DM me to get started on your healthy and fit pregnancy journey See more

03.01.2022 Maple Banana Muffins save this for later! These muffins are so yummy and, guess what ...? Theyre healthy! This recipe makes 12 muffins.... : - 1/3 cup melted coconut oil or EVOO - 1/2 cup pure maple syrup - 2 eggs - 1 cup packed mashed banana (~ 3 bananas) - 1/4 cup milk of your choice - 1 tsp baking soda - 1 tsp vanilla extract - 1/2 tsp salt - 1/2 tsp cinnamon, plus more for sprinkling on top - 1 3/4 cups whole meal flour - 1/3 cup rolled oats, plus more for sprinkling on top - 1 tsp coconut sugar for sprinkling on top : - Preheat oven to 165 degrees Celsius. - Grease a 12 cup muffin tray with butter or non-stick cooking spray. - In a large bowl, beat the coconut oil and maple syrup together with a whisk. Add the eggs and beat well. Mix in the mashed bananas and milk, followed by the baking soda, vanilla extract, salt and cinnamon. - Add the flour and oats to the bowl and mix with a large spoon, just until combined. - Divide the batter evenly between the muffin cups, filling each cup about two-thirds full. Sprinkle the tops of the muffins with a small amount of oats, followed by a light sprinkling of cinnamon and coconut sugar. - Bake muffins for 22-25 minutes or until a toothpick comes out clean. - Allow to cool on a cooling rack. These muffins will keep at room temperature for up to 2 days or in the fridge for up to 4 days. And they can keep in the freezer for up to 3 months. Hope you enjoy these! I know we did! See more

02.01.2022 And Baby Ricca is .....

02.01.2022 I went LIVE on Instagram earlier today to talk about what an exercise physiologist is Exercise has sooooo many benefits! Exercise is medicine after all! ... And, that’s where exercise physiologists come in! We love helping people become healthier and fitter. And, overall, to feel better! Watch and have a listen to what I have to say Message me with any questions that you may have!

02.01.2022 What is an Exercise Physiologist? I feel like a lot of people are still unaware of what we do. To put it simply, exercise physiologists use exercise as medicine - exercise as an intervention tool to help people with acute, sub-acute and/or chronic medical conditions, injuries or disabilities.... We all spend a minimum of 4 years at uni studying all about the human body and movement. We are allied health professionals, which means that your doctor can refer you to us through Medicare or DVA, or you can use your private health fund to claim back money. So, if you have osteoarthritis - an exercise physiologist can help you. If you have shoulder bursitis - an exercise physiologist can help you. If you are pregnant or just had a baby - an exercise physiologist can help you. I can help you. I want to help you Do you have an injury or condition holding you back? Comment below or message me. Ive got your back. Stef Spills Ink

01.01.2022 Merry Christmas from Team KickStart! We hope you’re having a wonderful time with family And, thank you to all our amazing clients and followers for the continued support throughout this crazy year!

01.01.2022 Nuff said ... Your beliefs will create your destiny. Do you believe in yourself..?... Think positively and it will lead to positive actions towards your goals! What positive steps are you taking towards your goals? Comment below See more