Laura Whykes Health & Fitness in Hamlyn Heights | Gym/Physical fitness centre

Laura Whykes Health & Fitness

Locality: Hamlyn Heights

Phone: +61 417 617 526

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• Gym/Physical fitness centre
• Medical and health
• Alternative & holistic health service
• Fitness trainer
• Nutritionist

25.01.2022 HOW TO: CONVENTIONAL DEADLIFT I love deadies. It’s just you and the bar, no spotter. But it can be a tricky one to master. Here’s a few things to think about next time you give them a whirl - ... Feet hip width apart, weight in heels Keep bar close to body Keep spine neutral - eyes forward, not up or down Drive through hips as you lift bar Squeeze glutes at the top And some things to avoid Don’t round out back Don’t hold your breath - exhale as you lift the bar Don’t jerk or bounce the bar Don’t lean back too much at the top of the movement - stand tall with chest up

25.01.2022 Saturday tradition protein pancakes I work most Saturday mornings but without fail @mrbjcg will have these baddies ready and waiting when I get home #whatakeeper PANCAKES - 2 ripe mashed bananas, 1-2 eggs, 1 heap scoop of protein (flavour choice!) and maybe a dash of vanilla essence if you’re feeling fancy smother with all the delicious toppings and inhale! #pregamefeed #weekendbreakfast #healthytreat

25.01.2022 After a solid 6 hours of exam revision at my laptop today, my brain hurt So what else does a gal do but bake These were my main ingredients (found a few others that I threw in after I tried to do a trendy #flatlay #amature... A bit over a cup of mixed museli I had in the cupboard 2 mashed bananas 1 grated apple 2/3 of a punnet of raspberries Handful of dates 2 eggs 1 x sachet of @chobani banana sachet Dash of vanilla essence 1 tbls of maca powder 1 tsp of baking powder topped with cacao nibs, coconut flakes & chia seeds

24.01.2022 Homemade smoothie bowls getting me through Sunday arvo study #brainfood #laurawhykespersonaltraining

21.01.2022 Nothing like a homemade roast and a mountain of veggies to warm the soul Roast chook with carrot, green capsicum, yellow capsicum, zucchini, onion, broccoli, brocolini, cauliflower and pumpkin #nailedit #winterwarmer #warmthesoul

20.01.2022 FRIDAY FINISHER Round out your arm session with this killer 5 eccentric reps (4 seconds on the way down), 5 second hold, 5 normal reps (2 seconds down, 2 seconds up). Repeat 3 times, have a breather for 30 seconds then repeat another 2 sets

16.01.2022 Today’s bowl of goodness Spinach leaf base Stir fried greens - beans, zucchini, broccolini and brussel sprouts Falafel Pepita seeds ... Drizzle with a garlic dressing - whisk tahini, crushed garlic, lemon juice and a dash of olive oil Happy Monday

16.01.2022 HOW TO: ROMANIAN/STIFF-LEG DEADLIFT Another deadlift variation, this one targets the hammies and glutes Heels under hips, toes in line with heels Soft knees - keep angle at knee the same throughout exercise ... Hinge from hips and shoot bum back Keep bar close to the body & think about contacting your muscles and keeping everything tight - you want to feel almost a pull as you lower the bar Keep spine long - DON’T round out through back Weight in heels as you drive Yo through the hips and squeeze the glutes at the top This is a ripper, I always include these in my leg days! #laurawhykespersonaltraining

16.01.2022 SUNDAY STRETCH When my lower back gets sore it often comes from tight glutes This is one of my favourite stretches to get into those buns! Make sure you keep your hips on the floor Gently push knee towards wall Hold for about 30 seconds and repeat on the other side - do each leg 2 or 3 times Remember to breath (bed socks mandatory)

15.01.2022 KEEP IT SIMPLE (and delicious) Turkey mince seasoned with paprika and tumeric with pan fried veg - broccolini, beans, asparagus, zucchini, purple cabbage and mushrooms cooked in coconut oil, minced garlic and sesame seeds

15.01.2022 THE AFTER SHOT if you look really carefully you can see a puddle of my sweat on the floor A workout is always a good idea when it’s 31 degrees and 80% humidity (I think my face says it all) Now it’s time for tequila and tacos by the pool #balance Workout below ... Warm up - 5mins brisk walk on treadmill followed by 10 minute sprint intervals 30 seconds on, 10 seconds off. 4 x rounds of Double DB swing x 15 Manmakers (women makers) x 10 RDL burpee with DB x 15 Plyo lunges x 20 Commando plank x 20

14.01.2022 HOW TO: ROMANIAN/STIFF-LEG DEADLIFT Another deadlift variation, this one targets the hammies and glutes Heels under hips, toes in line with heels Soft knees - keep angle at knee the same throughout exercise ... Hinge from hips and shoot bum back Keep bar close to the body & think about contacting your muscles and keeping everything tight - you want to feel almost a pull as you lower the bar Keep spine long - DON’T round out through back Weight in heels as you drive Yo through the hips and squeeze the glutes at the top This is a ripper, I always include these in my leg days! #laurawhykespersonaltraining

14.01.2022 BUNLESS BURGERS Home made turkey burger, fried onion and mushroom, sliced tomato, grated carrot, fried egg and aioli in a lettuce wrap #tuesdaydinnerdoneright #healthyburger

13.01.2022 SUNDAY STRETCH When my lower back gets sore it often comes from tight glutes This is one of my favourite stretches to get into those buns! Make sure you keep your hips on the floor Gently push knee towards wall Hold for about 30 seconds and repeat on the other side - do each leg 2 or 3 times Remember to breath (bed socks mandatory)

12.01.2022 BUNLESS BURGERS Home made turkey burger, fried onion and mushroom, sliced tomato, grated carrot, fried egg and aioli in a lettuce wrap #tuesdaydinnerdoneright #healthyburger

09.01.2022 VEGGIE BROWNIES (yep, you read that right). I made these chocolately bites of deliciousness for one of our members, a few may or may not have made it too her 1 cup of pumpkin purée - dice, boil and mash pumpkin 1 grated zucchini A dozen dates - soak in hot water while you get all the other ingredients ready then drain before adding to mixture 1 and 1/2 cups of binding agent - I used chickpea flour because that’s what we had in the cupboard ... 1/3 cup of cocao powder 2 large eggs 1 tbls of almond butter 2 tbls of cocao butter/choccie spread of choice 2 tbls of honey 1/3 cup roughly chopped nuts of choice - slivered almonds, walnuts, pecans etc. 1 tsp of baking soda A sprinkle of toppings - chia seeds, pepitas, shredded coconut etc. Whack it all in a bowl Mix well Bake for about 15 minutes at 180 degrees Serve warm (with a cheeky bit of ice cream)

08.01.2022 Nothing like a homemade roast and a mountain of veggies to warm the soul Roast chook with carrot, green capsicum, yellow capsicum, zucchini, onion, broccoli, brocolini, cauliflower and pumpkin #nailedit #winterwarmer #warmthesoul

07.01.2022 KEEP IT SIMPLE (and delicious) Turkey mince seasoned with paprika and tumeric with pan fried veg - broccolini, beans, asparagus, zucchini, purple cabbage and mushrooms cooked in coconut oil, minced garlic and sesame seeds

06.01.2022 Chocolatey goodness (with a tinge of poo green it tasted better than it looks I swear) Broke the fast with this today - 1/2 frozen banana 1/2 frozen zucchini Big handful of spinach ... 1/4 of an avo 1 heap tsp of maca powder 1 heap tsp of cacao powder 1 scoop of protein powder - I used @scitecnutrition choc hazelnut A dash of vanilla essence A dash of honey 1/3 cup of almond milk It legit taste like chocolate cake batter #laurawhykespersonaltraining #smoothie #breakthefast #chocolatefix

04.01.2022 THE AFTER SHOT if you look really carefully you can see a puddle of my sweat on the floor A workout is always a good idea when it’s 31 degrees and 80% humidity (I think my face says it all) Now it’s time for tequila and tacos by the pool #balance Workout below ... Warm up - 5mins brisk walk on treadmill followed by 10 minute sprint intervals 30 seconds on, 10 seconds off. 4 x rounds of Double DB swing x 15 Manmakers (women makers) x 10 RDL burpee with DB x 15 Plyo lunges x 20 Commando plank x 20