Leading Lady PT | Sport & fitness instruction

Leading Lady PT

Phone: +61 408 089 806

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25.01.2022 A few weeks ago was the national "R U Ok" day - really speaking, this should be something we ask one another much more often than once a year! ...So how ARE you going at the moment? Sometimes we are up, and sometimes we are down - and sometimes it's the constant interchange between the two which plays havoc on our stress levels and our cortisol levels. How do you deal with the sad or stressful days? Exercise is known to produce endorphins which lifts your mood ...Sometimes it's about smashing goals, and sometimes it's about just doing SOMETHING to get moving - I promise you you'll feel better after ...Today I went for a run along the South Perth foreshore, what amazing weather to get out there and soak in some vitamin D too! Whatever you're up to this weekend - I hope it's a good one

24.01.2022 Feeling those DOMS? Unsure just exactly *how* to stretch out those sore muscles? This is a really fantastic link for visual learners which highlights the best stretches for your sore muscles!

22.01.2022 Much of what is or what could be achieved when training, regardless of the exercise, comes down to the belief that you CAN - mindset is everything! With this being said, do you surround yourself with positive, can-do, action-orientated people? It's been said we are the average of the five people we spend the most time with - a circle of positive influence will most definitely assist in achieving your goals, whatever they may be

21.01.2022 Why do you exercise? Do you exercise because it feels good, or because it makes you happy? Or do you exercise because you're terrified you've eaten too much for dinner, or because you hate the way your body looks in the mirror? Loving yourself will get you so much further than hating yourself ... Our bodies are the 'shell' in which we've been gifted to live in; the more love and care we can show it, the more it's going to support us as we move through life - literally! x

20.01.2022 Physical fitness is most likely the first benefit which comes to mind when considering the "why's" of training, but having a workout can be so, so amazing not only for the body but also the soul. Exercising releases endorphins into the body, which produce a "feel good" feeling similar to what can be felt from eating chocolate or being in love! Next time you're considering skipping a workout after a bad day at work, perhaps make a compromise with yourself to just "show up" and if you still feel awful after 15 minutes, give yourself permission to leave. Once you've began and endorphins kick in - you'll feel so much better for having stayed on

19.01.2022 ...Just in case you needed a little extra cheer to get through the working week Happy Friday!

16.01.2022 This is a slightly off-topic, but relates to a "Leading Gentleman" in my life when it comes to health and fitness - my Dad Dad has always had our family's health and wellbeing at heart. He began training at the age of 18 and still regularly trains today, at age 65. He has shown me how much more can be gained from life simply by adding a couple training sessions to your weekly routine, and that overall, consistency and resilience is key Age should never be considered a barrier to exercise! It's never too late to begin (P.S. Dad, don't kill me for posting this photo.... )

16.01.2022 "I'M NOT ONE OF THOSE PEOPLE" - Have you ever caught yourself thinking this, or something similar, when it comes to training and fitness? I'll let you in on what 'those people' have that you don't. Nothing. Everything that will allow you to succeed is already within you :-) All you need to do is tap into what's already inside you and become the biggest fan of TEAM SELF <3 ... "What the mind believes, the body achieves" "Whether you think you can or can't, you're right" "Change your thoughts and you'll change your world" Fitness isn't about what you can do compared to the next person; it isn't about how fast you can run, or how long you can train for - it's all about becoming better versions of you! It's a realistic and tangible goal for absolutely everyone - rather than being a hater, become your own #1 fan and see how far this alone wil take you <3 See more

16.01.2022 Restrictions.... the word doesn't exactly conjure up the happiest of thoughts, right? Some may say it implies a want or need for more (of anything) - which is then cut short of what's truly desired. Many people associate 'getting into shape' or 'getting healthy' with restrictions - followed closely by feelings of missing out, feeling deprived, or even living a life that isn't full. ...But it doesn't need to be this way <3 Healthy habits CAN align with plenty of abundance, enj...oyment, and fulfilment - and the best part is, anyone can begin to enjoy (yes, I really mean 'enjoy'!) a healthier, happier lifestyle regardless of their starting point - it doesn't need to be a hard slog, and it doesn't need to be super time-consuming either. If you are interested in discovering more about creating healthier habits, let's chat :-) Please feel free to PM me - there's no better time to change your life than the present! Katy x See more

15.01.2022 Hi All! Are you looking for a little extra motivation and/or guidance when it comes to your fitness training? I presently have a couple of vacancies for Personal Training sessions - could they be yours? :-) My training sessions are based out of the Australian Institute of Fitness campus on Mercantile Lane (just off of 177 St. George's Terrace in the city) - please feel free to share this post with anyone you feel may be interested :-) Katy x

12.01.2022 We train to get closer to, and smash our personal fitness goals - however there's one consistency amongst all goals, regardless of what they are. All training is an investment into one's health and quality of life. Energy levels go up. Mood lifts. Risk of chronic lifestyle diseases decreases. Sleep improves. Your body simply functions better; inside and out.... If you're ever losing sight of your training goal, or simply struggling to find a strong enough "WHY" to motivate you - remember your training is a true investment into living your highest quality life

11.01.2022 Fitness ExerciseTraining Working out. ...They all have pretty much the same connotation attached, right but what do these words mean to you? What do you feel? What kind of relationship do you have with exercise? We all know we should do it of course generally speaking, we all know that movement of any kind is good for us but how much? What is enough? What is too much? And what should I do exactly?!...Continue reading

09.01.2022 I’d like to share something personal with you all. Mid-December last year, I undertook a complete overhaul of the basic training schedule that had been in place in my life for the past 15 years. Give and take a week here and there for injury or holidays, this had been my life for a decade and a half. This was an extremely nerve-racking decision to make. ... What if it doesn’t work? What if I go backwards?! Yet, despite feeling uncertain, I knew this was a time to hold the vision and trust the process because if you do what you’ve always done, you’ll get what you’ve always got, right? Our bodies are amazing instruments; we possess the ability to adapt to certain activities so that over time, we effectively don’t have to ‘work as hard’ when the body is put under stress or duress. This is why an exercise may seem SUPER challenging at first, yet if you were to repeat an exercise/exercises time and time again without changing any of the variables (ie, time/distance/weight/pace/etc) the body will effectively expel less calories in undertaking the same activity, as it’s adapted. It is now 2.5 months into my new training regime. I am training less (both in number of sessions per week and duration of sessions) - but with specific intensities. The changes I’ve made are progressive and not dramatic - but they are there. Ten weeks in, I also genuinely feel my new habits are sustainable, and even more importantly enjoyable! :-) All of this being said though, the most important take-home message I’ve absorbed from a brand new training regime is the importance of ‘changing things up’ and continually challenging the body. For someone who has consistently exercised for a number of years, this alone is not enough to create change as the body adapts. Every day presents an opportunity to move a little closer toward your goals, whatever they may be. By getting comfortable with uncomfortable, you can be sure your body (both inside and outside) will thank you for it in the long haul :-) Katy x

09.01.2022 <3 A Goal Without A Plan Is Just A Wish <3 Taking the first step towards your goal can sometimes be the most daunting step of all - and you may not even be 100% sure of 'what' that step should be? To celebrate new beginnings, Leading Lady PT is offering all 1-hour Initial Goal Setting Consultations for only $30 (this is HALF the regular rate of $60 which will apply come September 1st!) With Spring time just around the corner, the time is NOW to get clear with your goals and m...ake them achievable wishes with a great plan! :-) (Please PM for further info or to arrange a consult) Katy x See more

09.01.2022 A HUGE congratulations goes out to Leading Lady Corina Chan, who's dedication and persistence with her training over the past month and a half have seen her get stronger and stronger in every session! Beginning with 6 unbroken push-ups in her first-ever session, Corina is now able to smash out two sets of 20 & 25 push-ups respectively - AWESOME work girl!! So proud xx

08.01.2022 This evening I attended a really interesting an insightful information session on Preventative Health, presented by Perth-based Health and Wellness clinic Ionic Health. There were several eye-opening pieces of information and statistics presented throughout the evening; but all points linked toward a very eye-opening take-home message: We as society are living longer (thanks to advancements in medical research and treatment) - but also living 'sicker'. Why? This is thanks (...or no thanks?!) to massive increases in 'lifestyle diseases' such as Cardio Vascular Disease, Type II Diabetes, and various forms of preventable Cancer. The Good news? Chances of being diagnosed with many lifestyle-related diseases are SIGNIFICANTLY REDUCED with the implementation of regular exercise, a healthy diet and a healthy mindset. Whilst weight (fat) loss may come to mind first when contemplating desired outcomes from regular exercise and a healthier life, the long term health benefits mean that not only will you look and feel great - your quality of life will be far greater, too (and your insides will thank you for it!). Prevention is always better than cure <3 Katy x See more

07.01.2022 Well, well! Now that it's December 1st, we can well and truly say the "Silly Season" is upon us! Have you started your Christmas shopping yet? Stuck on what to buy for your friends or loved ones? Have you considered purchasing them the GIFT OF SELF EMPOWERMENT AND HAPPINESS? :-) At Leading Lady PT, from now until Christmas Eve, I am offering the opportunity to purchase Gift Cards for a special lady in your life (be it friend, mother, neighbour, work colleague) to make 2016 ...her year to shine! "The Gift of Empowerment and Happiness" includes: *** Health & Fitness Goals 1-on-1 Consultation: We sit down together over a cup of coffee and chat about how we can make your goals a reality in 2016 by building a plan to make it happen! *** TWO take-home workout programmes & a weekly planner: Based on your goals, and equipment available to you, I will devise two separate workouts which may be undertaken at home with whatever equipment you have readily accessible to you to ensure you receive a full body workout each week, and know how to incorporate other (cardio) exercise with your resistance training! *** A selection of healthy meal and snack ideas: Healthy eating need not be boring nor does it mean eating next to nothing! Allow me to show you offer some fantastic recipe ideas to make eating healthily an enjoyable experience! *** Ongoing support and motivation Having a tough week? I'm here as your side-kick to help make it through! We are in this together! The Gift of Self-Empowerment and Happiness encompasses all the necessary tools needed to really make 2016 amazing, no matter where you may feel you're starting from! Purchased separately, the above-listed items and services are priced over $150, however as a special Christmas offer, I am packaging all of the above as "The Gift of Self-Empowerment and Happiness" for only $59 :-) This being said - I take my work and my clients very seriously and feel that in order to fully honour and fulfil each and every Gift Card sold, there will be a limited number available for purchase. These Gift Cards must also be purchased prior to Christmas Day (given they are for Christmas presents after all ;-) ...For further information, or to secure a Gift of Self-Empowerment and Happiness for your loved one, please PM my page. Lots of Love, Katy x

06.01.2022 To all of my amazing Leading Ladies (PT clients), friends and supporters: I would like to wish you all the health, happiness and success you could imagine in 2016! A new year is almost upon us; aim high (no goal is too big - in fact, the bigger the better!) and let's make 2016 a fantastic way in every way possible Thank you for your support and friendship in 2015 - it's only onwards and upwards from here!... Love Katy x

05.01.2022 Id like to share something personal with you all. Mid-December last year, I undertook a complete overhaul of the basic training schedule that had been in place in my life for the past 15 years. Give and take a week here and there for injury or holidays, this had been my life for a decade and a half. This was an extremely nerve-racking decision to make. ... What if it doesnt work? What if I go backwards?! Yet, despite feeling uncertain, I knew this was a time to hold the vision and trust the process because if you do what youve always done, youll get what youve always got, right? Our bodies are amazing instruments; we possess the ability to adapt to certain activities so that over time, we effectively dont have to work as hard when the body is put under stress or duress. This is why an exercise may seem SUPER challenging at first, yet if you were to repeat an exercise/exercises time and time again without changing any of the variables (ie, time/distance/weight/pace/etc) the body will effectively expel less calories in undertaking the same activity, as its adapted. It is now 2.5 months into my new training regime. I am training less (both in number of sessions per week and duration of sessions) - but with specific intensities. The changes Ive made are progressive and not dramatic - but they are there. Ten weeks in, I also genuinely feel my new habits are sustainable, and even more importantly enjoyable! :-) All of this being said though, the most important take-home message Ive absorbed from a brand new training regime is the importance of changing things up and continually challenging the body. For someone who has consistently exercised for a number of years, this alone is not enough to create change as the body adapts. Every day presents an opportunity to move a little closer toward your goals, whatever they may be. By getting comfortable with uncomfortable, you can be sure your body (both inside and outside) will thank you for it in the long haul :-) Katy x

03.01.2022 I saw a post on an Instagram account earlier today which talked about exercising because it makes you happy and makes you feel good, rather than using exercise as a punishment for eating that whole block of chocolate, or drinking a few too many wines(!) You may or may not have heard the saying "My Body is My Temple" (or something similar to this). Your body is the most amazing thing you'll ever own, and it's essentially where your soul - your essence of who you are - lives for your entire life! Exercising your body coming from a place of love will get you so much further than hating yourself <3

02.01.2022 Hands up who's tried some kind of DIET in their life before? Hands up who's experienced long-term success from any of these diets? Have a listen to why we should be more 'mindful' when it comes to our food choices, and listen to our bodies and our appetites more so than letting any kind of 'diet' dictate our eating patterns and consume our willpower