Penny's Personal Training Studio in Sunshine Coast, Queensland | Sport & recreation

Penny's Personal Training Studio

Locality: Sunshine Coast, Queensland

Phone: +61 417 074 703

Address: 44 Petrie avenue 4564 Sunshine Coast, QLD, Australia

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• Sport & recreation
• Personal coach
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25.01.2022 Thanks everyone for showing up today. Here is a video of my 9.30 am class today. My 8am was busy too!

25.01.2022 Learn more @ https://yourwellnesstribe.com and https://www.facebook.com/don.clum.10

25.01.2022 Repost from @nutritionwithjudy Your primary source of food should come from both ruminant and non-ruminant meats. PLEASE don’t worry about the fats in pork, c...hicken and fish. When you see the nutrition tables in @CarnivoreCure, you’ll see the benefits of these meats. Ideally unprocessed meats are a better choice since any meat that is processed usually entails being cooked in highly inflammatory vegetable oils and they often contain added sugars and additives. Food companies are allowed to list products with sugar serving sizes of <1g as 0. But if the container has 30 servings, you are definitely consuming several grams of sugar. The best way to see if there is added sugar, is to check the ingredient list. (e.g., sugar, maltodextrin) How does shredded cheese add potato starch but have zero carbs? Sure. Most deli meats, sausages, bacon and jerkies have added sugar. Same with heavy cream, cream cheese and dressings. It’s almost impossible to eat zero sugar because organ meats nad shellfish have carbs (even eggs have trace carbs). But stick to no added sugars (no this does not mean fruit is good). Remember, there is no essential carbohydrate that your body needs. Any glucose needs of the body will be created by your body. There is no need for fructose in the body. Zero. The body without processed sugars is amazing. Fatty fish is ideal as it’s rich in omega 3s (ALA, EPA and DHA). Think brain food. When I started carnivore, I ate a variety but now I mainly eat beef (and fish). It’s a common trend and it’s likely because we feel best eating beef. Organ meats are nutritional powerhouses but not required, especially if you eat eggs, and fatty fish (sardines and salmon) Dairy and eggs are fine. Stick to hard cheeses as they are less processed and have less lactose (read: sugar). Watch out for HWC. 1 TBSP has 50 kcals. It takes more than a cup to make a Starbucks venti drink. There are 16 TBSP in a cup. That’s a whopping 800 calories. Use added fats for lean meats. If you don’t feel satiated or feel low energy, lessen protein and eat more fat. Yes, too much fat may cause a stall. But heal first then focus on weight loss.

25.01.2022 Welcome to penny’s personal training tracey! First session tonight and she loved it! Well done!

24.01.2022 In this video, I discuss desserts you can eat to help you lose weight.

22.01.2022 No carbs! Filling and amazing! I just added bacon. Makes 6. Taste like savoury scone or bread!

22.01.2022 Happy Boxing Day ! Just reminding you studio will be open today and everyday including Sunday from 6am till 11am. Text me for details on how to get in. Train hard everyone

21.01.2022 Hey guys , I’m back next week. Watch out Hey guys , I’m back next week. Watch out

20.01.2022 Repost from @rubiofuerte Do you think it's possible to reconsider these things . Cholesterol is an essential structure of your membranes. It's the base of ...your androgens and adrenal hormones. In combination with sufficient sun exposure, it builds the base for your endogen vitamin D synthesis. It's essential to synthesize bile acid to digest fat and absorb other essential nutrients. Your liver produces up to two grams a day. Yet, the mainstream will pretend it's killing you. . Beef is a source of protein, iron, zinc, selenium thiamine, riboflavin, niacin, vitamin B6, vitamin B12, vitamin D, phosphorus, pantothenate, magnesium, and potassium. Beef contains other nutrients of interest, including choline, monounsaturated fat, and conjugated linoleic acid. All of which have the highest bioavailability in steak. Does this sound like a killing agent to you? . When natural sunlight hits the skin, it triggers the body's production of vitamin D. Vitamin D is also known as "the sunshine vitamin." It is a crucial ingredient for overall health, protects against inflammation, lowers high blood pressure, helps muscles, improves brain function, and may even protect against cancer. Of course, you can get too much sun exposure. Yet, actively avoiding the sun doesn't seem smart, right? . When it comes to satiety, the mainstream focuses on low-calorie density and high volume. That's generally not a bad idea. Yet, it's the least important factor when it comes to satiety. Nutrient-dense foods primarily cause long-term satiety with high-fat and protein content. Fatty sea fish like salmon are great because the omega 3 fatty acids showed their property of appetite control multiple times, especially in obese people. High satiety over high volume is my attempt that worked every time. . If you're interested in working with me one on one to improve your mental and physical performance, please send me a dm. It would be my pleasure to be part of your success! . Rubio . #choline #meathealth #nutrientdensity #sunhealth #vitamind3 #satiety #satietyfoods #cholesterol #healthtips #healthtipsoftheday #healthadvice #macronutrients #essentialnutrients See more

18.01.2022 Repost from @carnivoreaurelius The vegan propaganda needs to end. . .... . . . . #animalfoods #optimalhealth #health #vitamins #carnivore #carnivorediet #nosetotail #carnivorelife #ketocarnivore #carnivoreketo #worldcarnivoretribe #meatheals #nosetotail #fatfueled #yes2meat #zerocarb #nocarb #nocarbs #steak #meat See more

17.01.2022 Welcome back jo! Glad your back

17.01.2022 Health tips for 2020

15.01.2022 Let’s make some real changes!!

15.01.2022 To all my clients. Merry Xmas and happy new year. I’m so grateful for you loyalty in 2020 To all my clients. Merry Xmas and happy new year. I’m so grateful for you loyalty in 2020

12.01.2022 Hey Marie. Marie started today in the 9.15am session. Marie wants to get strong and slow down the ageing process. She will train twice a week and cut out processed food. Welcome to the team

11.01.2022 Love this! So much truth. Repost from @wildlyprimal Change your perspective... . Notice in the word Diet -(Die) Notice in the word Health(Heal) . . . . . . #diet #dieting #heal #healing #functionalhealth #nutrition #guthealing #healthylifestyle #anxiety #depression #guthealing #microbiome #digestion #adrenalfatigue #fatigue #womenshealth #health #healthandwellness #wellness #nutrients #realhealth #healthy #diseasefree #perspective See more

11.01.2022 Welcome to penny’s personal training dawn. Dawn is training twice a week to get lean and feel good. Looking forward to helping you reach your goal dawn

11.01.2022 Just some ideas for meal prep for my keto/carnivore clients. Jalapeño poppers, savoury scones, Scotch eggs and savoury mince wraps.

10.01.2022 Brian is my new client at penny’s personal training. He trains twice a week and started 2 weeks ago. He has already lost 3 kg and feels amazing. Well done Brian! See you Tuesday

10.01.2022 Repost from @metabolic_kitchen Why are we still recommending 5-6 small meals for weight loss? This dietary strategy lacks scientific evidence behind its clai...med benefit for fat loss and may actually make sustainable fat loss more difficult! --- You may have heard that frequent eating increases metabolism due to more energy being used in digestion... While the thermic effect of food does affect our energy expenditure, it is determined by how much we eat rather than how often. - Frequent eating does not help us feel fuller or stabilise blood sugar levels either. Studies have shown that increased meal frequency actually results in reduced satiety and higher blood sugar levels! This can undoubtedly impair your fat loss progress. - Insulin levels spike everytime we eat and eating too often will prevent them from returning to normal. This reduces the time we spend in a low-insulin state, which is needed for our body to burn body fat for energy. Eating less frequently, practising time-restricted eating and lowering carbohydrate intake are all useful strategies for lowering insulin and increasing fat burning. --- Now, that does not mean you can never snack ever again! If you do choose to snack, aim for a higher protein, fat or fibre option to dampen the blood sugar and insulin spike. Protein and fat increase satiety and basing your meals around high quality sources may remove the urge to snack all together. --- If you do find yourself hungry every few hours, you may find that eating fewer but larger meals can keep your fuller throughout the day. Remember, what you eat will always be more important than your meal frequency, and eating real foods high in bioavailable nutrients will result in greater satiety and fewer food cravings. Personally, I found that eliminating snacks and having 2-3 large meals per day liberates me from thinking about food all day - I simply eat until I am naturally satiated and move on with my day! --- What are your opinions on eating smaller, more frequent with meals? Let me know in the comments! See more

09.01.2022 Repost from @nutritionwithjudy Here are some simple tips to get start on a carnivore diet. You may have already gone through a low carb flu but it’s importa...nt to watch your electrolytes. If you ate avocados daily and now don’t eat them, you may initially feel a deficiency in potassium. If you stop eating any nuts, then you may feel a deficiency in magnesium. If I ever feel muscle aches, headaches or overall weakness, I take my own cocktail of electrolytes. (Since being meat-based for over 2.5 years, I never need this anymore. Extra salt and occasional mg spray do wonders.) 8 oz of water tsp of potassium citrate powder (optional) tsp of mineral salt Magnesium spray since magnesium is best absorbed through the skin. I usually spray a couple times a day and if needed, a couple more spray right before bed. Try magnesium spray if you feel muscle aches and restless legs at night. Spray direct on calves (or where muscle aches). You don’t have to count calories or macros. Eat when hungry. Eat until satiety. If you eat too lean of meat, and don’t feel well, up the fat. If you have the runs, decrease the fat and try meat stock or bone broth. If the runs persist, it’s time for some gut healing supplements. It’s amazing how much your body is a well-oiled machine, IF you let it be. Heal first and then focus in weight loss. Organ meat is very nutrient-dense and incorporating is ideal. If you can’t, try cod liver and salmon roe. If you can’t, then try salmon, sardines and egg yolks with your muscle meats. Try to incorporate fatty fish. Drink water and salt, as needed. There is no recommendation for salt but low energy and heart palps can be contributed to low sodium. Drink half your weight in ounces. (150lb = 75oz). The diet will ultimately lead you to OMAD (one meal a day) or TWOMAD with long breaks from eating but many do not intentionally intermittent fast. Some add fasting for weight stalls. Do what works for you. There are some that say to cook beef rare to preserve the nutrients. I say cook to preference because it’s better to consume meat well-done than no meat at all.

07.01.2022 Repost from @wildlyprimal Vegetable oils are bad news Unlike traditional fats (butter, ghee, tallow, lard, etc.) industrial vegetable oils are a new addi...tion to the human diet. In fact, they were practically non-existent until the early 1900s. But with the invention of certain chemical processes and a need for cheap fat substitutions, the world and fat hasn’t been the same since. Vegetable oils contain very high levels of polyunsaturated fats (PUFAS). But the fat content of the human body is about 97% saturated & monounsaturated fat. Our body needs fat for rebuilding cells and hormone production. And it can only use what we give it. And we are constantly bombarding the body with the wrong kind- PUFAS. PUFAS are highly unstable These types of fats oxidize easily. This oxidation leads to inflammation, mutation and leads to free radicals. Free radicals lead to cellular damage in your body that can manifest both internally in the form of damaged organs/glands and externally in the form of rapidly aging skin. In addition, many of these fats can become unstable before they even enter your body. During processing, many of these oils are exposed to high heat which can often make the oils go rancid. In addition, these oils may be exposed to high heat during travel which can also lead to a damaged and unstable product. And then they sit on store shelves. The most important thing you can do to improve your health is remove these dangerous fats from your dietThis is a serious public health problem, and the irony is that it’s been sold to us as the healthy choice: We were told vegetable oil is better for your heart than all that evil butter! But this could be further from the truth. My recommendation: Stop eating processed food (even organic) & fast food. Start using coconut oil, ghee, butter, lard, duck fat or tallow when cooking/baking. Just like your great grandparents did. Go through your fridge/ pantry and toss out all the above oils & salad dressings, mayonnaise, sauces, any condiments that contain these fats. They are hidden everywhere! Be aware that pretty much ALL restaurants cook with vegetable oils because it's cheap.

06.01.2022 Repost from @nutritionwithjudy @CarnivoreCure excerpt: We know the importance of the body’s availability to absorb and assimilate nutrients. Plant-based foods... don’t digest and absorb well. In terms of antinutrients, yes, plants can have a lot of micronutrients. But due to plants’ ANTInutrients, the micronutrients are often not absorbed. You basically poop out the benefits of the vegetable OR the toxins get lodged in your body where they shouldn’t. Now if antinutrients only bound up nutrients from the plant-food itself, fine. But plant foods bind with all minerals and enzymes. Let’s use lectins as an example. Lectins interfere with the absorption of calcium, iron, phosphorous and zinc. Lectins are notorious for surviving GI tract digestion. They can then penetrate cell lining in the digestive tract and cause damage to gut epithelial cells, change bacterial flora and trigger autoimmune reactions. Lectins are high in grains and in squash, pumpkins, and zucchini. If you remove the skin and all seeds, then the lectin count is reduced. I’ll skip the zucchini than pick out every single seed. If you eat steak with squash, you’re probably not absorbing calcium, iron, phosphorous, and zinc. Zinc: a mineral you need to make stomach acid to absorb and assimilate nutrients. I’ll leave you with two thoughts: 1Survival of the fittest: Plants don’t live for our benefit. They don’t want to be eaten and have protective mechanisms for survival (toxins). The plants that didn’t protect themselves are no longer around. Then are we eating the most toxic plants? 2Have you ever tried feeding a toddler? We praise kids for their natural ability to intuitively eat. I’ve never met a child that naturally liked vegetables. To be fair, they don’t always like meat but it’s typically due to texture. With veggies, you have to trick kids to eat them. Kids eventually are conditioned to eat vegetables as they slowly lose their ability to listen to their bodies. If we should trust our children’s natural intuitive abilities with foods, should we be eating vegetables? Maybe our kids got it right all along, maybe they don’t like vegetables because we aren’t supposed to

04.01.2022 Repost from @theketologist We live in a time where meat consumption is feared and frowned upon. No doubt, there is meat out there that is bad for us and no d...oubt there are animal agriculture practices that need to be changed but neither of these things mean that meat is bad. - Of course there are also studies out there that say meat is bad for our health and causes things like cancer and heart disease. The problem is that these studies are observational and either fail to look at meat consumption absent of processed carbs or are looking at processed meat. - The truth is that properly sourced meat is not only great for our health and the environment, it’s essential to both! See more

03.01.2022 Welcome back to penny’s personal training matt! I’m so happy your back.

03.01.2022 Just going to leave this here...

02.01.2022 Welcome to penny’s personal training katre ! Kat started today in the 6am session. Katre is getting married soon and wants to lose body fat and gain muscle. Watch this space

02.01.2022 Repost from @perpetualhealthco Your brain needs cholesterol! It is such a shame that so much misinformation and bad science has surrounded cholesterol for the... past 50 years. I often wonder if people can even name one role that cholesterol plays in the body...its almost as if mother nature just made a mistake producing it The body makes roughly 80% of its own cholesterol so the diet makes up just a small percentage. Because the cholesterol molecule cannot cross the blood brain barrier(BBB) the brain must make its own...its that important. 1/4 of the cholesterol in the body is found in the brain Studies suggest that low cholesterol in the brain can lead to more depression, violent behavior and suicidal thoughts. Without adequate cholesterol the brain...membranes, synapses and myelin, which protects neurons can't form or function properly. This means mood regulation, memory, learning all can suffer. The obsession with lowering cholesterol has created a statin class of drug that DOES cross the BBB which means we can interrupt the brain's ability to synthesize cholesterol... this is not good Not only is cholesterol inhibited by statins but also vitamin K and CoQ10 synthesis as well. Two molecules that are important for keeping arteries free of calcium and energy production. So when to worry is if cholesterol levels are too low and out of ratio. From much of the research I have seen I believe the exponential rise in neurological disorders have statins as a driver...and while statins are now a $1TRILLION industry, some of us are having trouble finding our keys #foodismedicine #nutrition #cholesterol #ancestralhealth #westonaprice #statins #humandiet #thebrain #healingwithfood #yes2meat #omega3 #eatrealfood #heartdisease #immunehealth #foodisinformation #functionalmedicine #cholesterolmyth #lchf #animalfats #ancestraleating #animalnutrition #lifechangingfoods #saturatedfats #nourishing #longevitycoach #inflammation #awareness

02.01.2022 Omg Christine! Well done! 8kg lost in 6 weeks. Christine trains most mornings and eats keto! You look amazing

02.01.2022 Great post! Very interesting. Repost from @nutritionwithjudy WE DON’T NEED PLANT-BASED CARBS FOR HORMONE HEALTH. Sorry but if you’re doctor, dietitian, or fav...orite influencer is telling you to do so, they are wrong. If you follow my work, you know I don’t use definitive talk. I do it to consider outlier cases but this conversation needs absolutes. Carb advocates say that with low carbs, it causes too little insulin stimulationcausing low thyroid conversion and other hormone issues. Well, let me share some facts about insulin from @CarnivoreCure: Vitamin E is a lipid-soluble antioxidant, and supplementing with vitamin E may improve insulin functionality. Magnesium deficiency can play a role in developing insulin resistance. Calcium is an essential component of insulin-responsive tissues such as fat tissue and skeletal muscle. Calcium must be tightly monitored for proper insulin-mediated functioning. Vanadium, a trace mineral, possesses insulin-like activities and has shown to increase insulin sensitivity in both invitro stimulated insulin secretion, as well as in animal tissues. Chromium is a catalyst in the action of insulin. Copper plays a role in insulin binding. Potassium is needed to assist with insulin secretion. Insulin puts potassium into cells by way of the sodium-potassium pump in each cell. Zinc is required for insulin processing. Low zinc levels can adversely impact glucose tolerance. Remember, you also need zinc to produce enough hydrochloric acid. If the gut is damaged from carb-rich foods, you can’t break down meats to access zinc. Get to the root cause. Maybe you are zinc deficient, rather than carb-deficient. If you fear zero carbs, fine. There are plenty of animal-based foods with carbs. Why get the carbs from toxic plant foods riddled with anti-nutrients (and may even bind minerals that stimulate insulin functionsee above)? Do you really think our body makes carbohydrates non-essential, but then expects organs and a whole system (endocrine system comprises of adrenals, thyroid, hormones, etc.) to DEPEND on a non-essential macronutrient for proper function? Cmon, we need to give our bodies more credit!

01.01.2022 Obviously I don’t train hard enough then