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McIntosh Fitness

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24.01.2022 Sessions available this week! I have more time available due to not being at the pool this week. Please send me a message to book your spot!

24.01.2022 Client Post - Katherine Katherine has been working with me since July and we are staffing to see some big changes in strength! Here we have her squats from this week. We have done box squats with the bar to try and keep the upper body more upright. She is hard working and needs a push in the right direction some days. I love our sessions, keep working hard!

23.01.2022 One whole year. From where I started to where I am now. So grateful and happy that I’ve been able to share this journey with so many people

22.01.2022 Happy Sunday! I came back to reality yesterday as I spent the last half of last week in Noosa. It was my anniversary with my partner so we took some time out to be together! Noosa was stunning, I haven’t been there before but I can’t wait to go back. The town, the vibe and the place we stayed in the cutest Airbnb which was amazing I spent the few days away coming back to earth and recharging the soul. This is the first time in a while that I’ve been able to feel like myself. I’m now looking forward to getting back into my routine and train my clients!

21.01.2022 Something I definitely needed today. It’s been a long emotionally draining day but I’ve been reminded that when things don’t work out, something better will come along. Picking myself back up and moving forward! #strongerthenyesterday

20.01.2022 Upper body is finally starting to take some shape. Absolutely loving my programs and loving my work as a personal trainer. What are you grateful today on this beautiful Sunday?

20.01.2022 Happy Fathers Day to all the dads out there. Mine is in heaven and most definitely looking down on me. He’s been looking down on me and making sure I’m doing ok. You were so loved and always enjoyed to have a laugh (second photo). Thanks for being the most amazing dad ever. I miss you Please make sure you hug not only your dad but all your loved ones. Make sure you treasure them as you never know when you won’t have them. I love you dad, enjoy a beer today

19.01.2022 What a week! It’s been a massive week of getting things done. Started the week off with work, got my hair done and went to uni. This week I made a conscious effort to get outside, go for walks and hit my 10k steps per day. I’m proud to say I’ve managed to do it It has been refreshing to get outdoors and enjoy the fresh air and sunshine. On the other hand, working out hasn’t really been happening this week. I’m not mad about it though, I’m still moving which is more then ...what I’ve done for the last 4 weeks. I found myself this week remembering that it’s the little things that make a massive difference

18.01.2022 Doing what I love There’s something so refreshing by doing what you love and spending your days helping people. It’s been a long time coming and I’m so glad that this year I managed to take a massive leap. It hasn’t been easy but has been damn great! As of late, I’ve been dealing with some health issues. It sucks, I’ve been quite lucky for a long time with my body and it not having many issues. Last week I went to the doctor, got told that my body is experiencing IBS is...sues. It’s not a great feeling to get told that let alone feel like this. I’m also due for an updated blood test to see how my iron levels are sitting. Moral of the story, don’t be scared to go and seek help if something isn’t right. I don’t like the doctors, I hate having to book in. But I know in my head that I have to put myself in uncomfortable situations to get results. Here is too signing off for the rest of the week tomorrow. Heading to Noosa and enjoying time to recharge and refresh

18.01.2022 NEW YEAR = NEW GOALS TO SMASH My business goal for the new year is to help as many people to loose weight and reach new goals. I am offering a once off sale on sessions for brand new clients! If you haven’t trained with me and you want to - it is going to be $50 per week for 2 sessions with me Contact me now to sign up and book yourself in for the sessions! Let’s smash this!

18.01.2022 Decided to spend the last Monday of 2020 finally working out. Smashed out a leg session after 3 clients. Felt good to workout again that’s for sure. Although my legs are absolutely killing me Part of today’s workout included: - Romanian Deadlifts 3x15 ... - Hyper extension x10 Here’s to moving forward and I am determined to get to where I want to be!

16.01.2022 So so proud of this chick! She has been working with me for a while now and she is improving so much Here is her new personal best for overhead press - 27.5kg! She hates upper body so this is an amazing improvement. Can’t wait to see what else this chick can do

15.01.2022 Client Post - Tarleigh Here’s a bit of a throwback post to the start of June 2020. Tarleigh has been continuing to work with me for almost a year now and is making some amazing progress. Here we have floor press with the 10kg Dumbbells which she didn’t think she could lift. I am super proud of her for continuing to push herself and work hard (even if you make me get up before 5am most days). ... We haven’t been able to do much upper body due to dodgy shoulders but with her working with a physio and passing the notes on to me. We have been able to gain some much needed strength back into those shoulders!

15.01.2022 New Month, New Goals & New Opportunities Welcome to the start of September! Not long to go now until the end of the year. I’m so glad that we are finally out of winter and can look forward to some warmer days! (Summer hurry up please, I want warmer days) With the start of a new month means there are so many people out there that could benefit from a personal trainers help. I am that trainer! I currently have some new specials on for new members to my team! I offer affo...rdable sessions with timeframes ranging from 30 minutes to 60 minutes. I have spots available in the early morning before work, mid morning after school drop off and after school. Send me a message now if you’d like to chat about how I can help

15.01.2022 Personal Best Alert Finally did some heavy deadlifts again and they felt amazing! Smashed out a new personal best with an increase of 2.5kg. I am so close to the 100kg club! One way to make me want to deadlifts is to piss me off, I had another comment about my weight! That’s a whole other story but tonight we celebrate a great lift! Celebrating a good bloody lift of 97.5kg! Feeling strong and happy with how well it moved, especially for a Sunday! ... I wouldn’t have been able to do this without the support of my partner in crime Goes to show that the work I’ve been doing with my coach has also been working! Thanks Em

13.01.2022 I know that myself and some of my clients can relate to this Who else can?

13.01.2022 What a crazy few weeks it been... Left my job at the pool after almost 3 years. It wasn’t an easy choice to make at all but it was the best decision I could of made. I took a chance on myself and that was the best thing I could have done There’s been a few improvements this year alone. I left the gym- started my personal training from home and have seen my business boom! I took a further chance of myself by leaving the pool and putting 110% of myself into my personal trai...ning. It’s my first week of all my attention to it and I’m so so happy about it A few general updates: - I am sitting at 77.2kg (still heavier then I want but getting there) - I am finally back to my own training after about 4 weeks off! - I am getting enough sleep finally! I will slowly make more improvements but for right now. I am so so proud of how my business is going!

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11.01.2022 Cheesy smiles to welcome in another great Friday! Here is your reminder to go out and step out of your comfort zone It is never too late to start moving towards change Today is a rainy day here on the Gold Coast, which normally is a perfect excuse for me to stay in bed & sleep. ... But that’s not happening today! I’ve had two clients for the day and finished work for the week. I have groceries to pick up & shopping to do! ! See more

11.01.2022 New things are coming and I’m both excited/ scared. Things like this make me so glad that I have an amazing group of clients & friends that back me. I can’t wait to see what comes out of this Things will always get better and I’m excited to see what comes of this Changing up my clothes today was a nice feeling too

09.01.2022 - ! Determined is an understatement with this guy. He turns up and works bloody hard! We were working together the other day and watched one of Aden’s clients pull a new personal best deadlift. This inspired Dave to get into deadlifts! We have done deadlifts 3 times now and he continues to improve. He hit a new Personal Best with ease! 135kg for 1 ... Can’t wait to see what this guy can achieve! We are now chasing that 150kg deadlift for the new few months! See more

09.01.2022 What does this new year look like for you? Do you have personal growth goals? Do you have fitness goals? Or just overall happiness goals? I am looking for 2 more male clients to take on during this new year. I want to add a few more males to my personal training schedule as I’d like to do a solid strength building phase with them. If this is something you’re interested in, contact me now for more details! Sessions price is $100 per week

09.01.2022 Self reflection Friday This week has not been ideal. I’ve been exhausted and have been struggling with my health yet again. But I have accepted it for the time being and I’m still trying my best to move forward. I’ve decided to not let this get me down. Today I did my check in with my coach. She was understanding with my struggles this week and wasn’t disappointed or mad that I didn’t get all my workouts in. She decided that it’s time to increase my calories up for the firs...t time. I’m actually excited and a bit scared. When you focus on what you’re eating, it’s actually really had to get all your calories in for the day. Here’s to moving forward and keeping my head up

09.01.2022 It’s Wednesday which means we are half way through the week. This has been a good week so far for me. I’ve been more productive, I’ve felt more like myself. I haven’t felt like this for quite a while. It’s nice to finally want to workout and want to film new content for my page.... Here’s to finding myself See more

08.01.2022 Upper body fun Yesterday, I finally got to train together with Aden which doesn’t happen very often anymore sadly. We had fun being able to finally compete with each other again like we used to. I’m sitting a bit heavier this week due to the excess amount of food consumed last weekend and that I’m due for shark week But that’s how the body works so we have to take everything as it comes. I know my body is also fighting off an infection in my eye so that would be contribu...ting to how my body feels this week. Always remember that if you’re not feeling crash hot, to take it easy. It’s not worth over doing it and running yourself into the ground. Enjoy my face at the end when I thought Aden would stop filming

08.01.2022 Upper Body on Friday! Felt good to move the body again and get going definitely still feeling it now and it’s Monday

06.01.2022 Can’t believe that this holiday has almost come to an end! Home time tomorrow This is just what we needed I think. Time spent at cute cafes, Timezone and adventuring around the Gold Coast. I’m so lucky to have my partner in crime to come on all these adventures with me Swipe to see me happy after spending too much money on wining a toy from Timezone @ Surfers Paradise, Queensland

04.01.2022 This is just perfect for today! Always need a reminder to make yourself a priority

04.01.2022 27th of July to Monday 17th of August Reverse lunges will be the death of me This is my very slow but slowly getting there progress on my reverse lunges. I’ve been doing my programming from Emily for about 5-6 weeks now and without fail, these lunges are in every leg day. I was very unstable to begin with, couldn’t quite get the stability to step backwards and still stay upright. I fixed that and I am super happy with how it’s gone. I have progressed with the weight yet a...s I’m still working on getting that knee closer to the ground. Remember guys, progress is progress. This is why I always want to film bits and pieces of our workouts as it’s such a great way to track progress!

04.01.2022 Happy to announce that we are opening up our bootcamps for everyone! If you’re on the fence, want to join a fun and supportive team? Look no further and contact myself or Aden to secure your spot and come join in

04.01.2022 First official Christmas together. Feeling the love today The same shirt from two Christmas’s ago made another appearance

03.01.2022 2020 is coming to an end and I am excited for the future. We all had wins and losses this year but at the end of the day, we have to take control of our lives into our own hands. 2020 meant for me: - March = Covid hit and gyms shut - April = Decided it was time to leave the gym and start my business from home. Starting buying my equipment ... - May = More equipment arrived - June = Officially restarted my business and officially started from my new home base! My first round of my merchandise arrived - August = Applied for university - November = I left my swim teaching job to focus on personal training 100% - December = Got into university I can’t remember most of the months throughout this year but I thought these were my main months that included so many changes. This year has been bloody hard but at the end of it, it’s so worth it. I am proud of myself for stepping up and stepping out of my comfort zone in multiple aspects of my life. I am excited to see what the future holds for my business and I can’t wait to see it take off!

02.01.2022 They came, they saw and they absolutely conquered! The team absolutely smashed it yesterday. It was hot by 8am and by 8:30am I think everyone was melting. But we are so proud of them for turning up and having a go! We also had two new guys join the team

02.01.2022 6 Weeks of progress! Crazy to think that after just 6 weeks of working under an online coach there has been this much progress. Not much of a weight difference but there has been centimetres lost. I haven’t been focused on weight as for me personally, it’s a big block in the road. My background of swimming meant that for majority of my life I sat under 50kg and very slim and had muscles. I’ve struggled with body image for a very very long time! ... I focused on my eating and meeting calories which was the biggest thing for me. I am not a big eater, nor do I enjoy eating a lot. But by working with Em and her approach to flexible dieting I have been able to focus on eating foods I enjoy in moderation. In just 6 weeks of different eating, I struggled to eat one slice of cake this week. That’s massive as I’ve always been a sweet tooth and used to devour cakes. The moral of the story is to not give up just because the scales don’t budge. This is what I tell me whole team of girls I work with. The number doesn’t mean anything, let’s work on the physical changes. I also said I never post the before photo for my coaching as I was ashamed. Now I realise that it was ok to have a starting point. Here’s to working on myself and getting stronger and leaner Note: Face is scribbled as I took this on a Friday morning after a long week last week.

01.01.2022 R U OK Day Now this day is something different, it’s where people tell others that they are happy to help and have their door always open. But for someone that has struggled with mental illness for a lot of my life, it’s not always so easy to talk to others about what’s going on. I know for me, if someone messages and says ‘how are you?’. I’m going to lie and say I’m going ok because it’s easier then trying to explain what’s going on in my head. Now, please remember a lot of... people are fighting battles silently. I know I did for a very long time, it’s ok to want to reach out and accept help. You are not weak for doing this. One thing I would recommend people doing is reaching out to friends, checking in on them. Not waiting for someone to open up as a lot of the time, they won’t want to ‘bother’ someone. I have only just started to reach out lately to people that are very close to me. This was a massive feat and it takes so much time to get to that point. You’ve heard it probably all day but I am more then happy to be the sounding board. I am happy to grab a coffee and listen to you talk. I will listen and make sure you’re ok. I do this for my friends but also my clients. Always be kind to others McIntosh Fitness will always have their door open to help anyone and we will just listen, you are never alone

01.01.2022 This week has been anything but ideal. I haven’t had a great week mentally, physically or emotionally. I’m not 100% why but it’s something we need to learn to live with. This is one of my videos from last Friday night which was the first time doing assisted pull-ups this year. They aren’t looking to bad, still need some practice! P.s. if my partner could film straight that would be amazing I haven’t hit my eating or training this week which has had a massive toll on me. I h...ad kfc for the first time in about 8-9 weeks on Wednesday. It wasn’t as great as I remember it being so now I’m sitting a bit heavier. I knew it wouldn’t be an ideal check in / weigh in today so I’ve come to terms with that. I personally struggle hard with the numbers on the scale so they can cause problems with me and how I feel about myself. Although, on a positive note, today I managed to buy a nice outfit to wear to my cousins wedding that’s coming up. We have to celebrate small wins that’s for sure! Next week will be better, even tomorrow can be a better day

01.01.2022 Not your typical fitness post I spent the weekend away enjoying company and time out with my partner. I enjoyed the weekend of different foods that I normally wouldn’t eat. I decided that after about 6 weeks of focusing on food & training, that I would take some time out to just enjoy ‘treat foods’. It wasn’t a weekend of feeling guilty that I wasn’t eating foods that I know I should have. ... It was actually interesting, it’s the first time that I’ve allowed myself to eat whatever I wanted to eat. And I honestly struggled to eat half of the food I used too. We ordered the normal size we normally always eat, yet struggled to get through half. It was bizarre to think that I used to be able to eat full meals of ‘take out food’ and desserts. Yet this weekend, I struggled so hard the whole time! It’s crazy that my body struggled to digest a lot of the food but I committed anyway I’m actually excited to get back into the swing of things tomorrow and back on track. I know that this weekend will have slowed my progress down, but I don’t regret it. Just means I need to work harder to stay on track now Remember to allow yourself to have fun and enjoy food, don’t feel guilty about it. Never thought I’d be the one to say that too! @ Ormeau, Queensland