Melbourne Strength and Fitness in Melbourne, Victoria, Australia | Personal coach

Melbourne Strength and Fitness

Locality: Melbourne, Victoria, Australia

Phone: +61 406 751 080

Address: Queens Rd Melbourne 3004 Melbourne, VIC, Australia

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

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24.01.2022 An oldie, but a goodie #tuesdaythoughts It's pretty darn exciting that gym's are finally back open now! Who is getting started again this week?... For those of you who have taken some time off, or felt as if you've regressed a bit in lockdown, it may be a bit daunting getting back into the gym right now... I encourage you to simply jump right in and get started! Your body is capable of much more than you think it is, and I guarantee you got this! Remember: you may need to strip your weights back a bit and decrease your volume slightly in your first few workouts. However, your muscle memory will kick in quickly and you will find you will regain your strength and fitness rapidly! Now go smash it! And if you want to rapidly repair the damage done in lockdown and fast track your results - then book in for a complimentary consultation with me to find out how you can Lose 5% Body Fat - fast! Link in bio or send a DM to secure your spot. MSF x #goalchaser #zigziglar #melbournestrengthandfitness #melbournepersonaltraining #melbournestrengthcoach #melbournehealth #transformationsmelbourne #5percentbodyfatloss

24.01.2022 Some #mondaymotivation for you team! Simplistically put, we have four basic human drivers that determine our behaviour. They are: - The drive to bond... - The drive to learn - The drive to acquire - The drive to defend (Lawrence & Nohria, 2002) Knowing this, we can look at what drives us, and leverage this to our advantage to yield better results for ourselves. Pretty cool right? For example: if one of your primary drivers is "The drive to learn", you can ask your coach the "why" behind the exercises you're performing: to increase your motivation and overall commitment to the program you're performing. You can apply this approach to your to training and so many other aspects of life. Drivers originate in our brain, but they transfer to our feelings and sub-conscious decision-making. So they are powerful! Give it a try delving into what drives you! #motivation #drive #commitment #melbournept

21.01.2022 Healthy Banana Oat Muffins (Dairy free, low sugar, low gluten, low cal) Not to brag, but my healthy banana bread is pretty awesome. So with only one ripe banana in the house today, I decided to turn it into a simple small-batch muffin recipe. ... Ingredients 1/2 cup oat flour (oats ground in nutribullet/food processor) 1 ripe banana 1 tsp honey 1-2 tbsp stevia (to your taste) 1 egg 1 scoop vanilla plant protein powder (I used metagenics) 1/4 teaspoon each cinnamon, nutmeg & baking powder Splash almond milk if batter is too thick Method 1. Blend all ingredients in a NutriBullet/food processor until well combined 2. Divide into 3 cupcake patty’s 3. Bake at a preheated oven at 180 degrees for 10-15 minutes until a skewer comes out clean (times carry according to your oven temperature) * You can of course double the mixture if you want a larger batch. At only 90 cals per serve these are an amazing alternative to traditional store bought banana breads/ flour & sugar based recipes. And well worth a try on your next baking day! Enjoy! MSF #healthybaking #melbournepersonaltrainer #foodspo #transformationsmelbourne

21.01.2022 How great (and relevant) is this quote from the book #siezetheyay I find this mantra particularly applicable this time of year! The silly season brings about copious amounts of pressure to over-indulge on calorie-laden foods, consume copious amounts of alcohol and stay out far later than you usually would. This pressure is often compounded when advising those around you of your health journey and desire not to derail all your hard work for a night/s of indulgence. ... Annnnd then the inevitable opinions from others about your health journey start flooding in. Whether they be good, bad or otherwise - they are nearly always unsolicited. (And hay, this cycle can come about for other topics too, not just health). While at the end of the day it is usually either deep down well-meaning, or a reflection of the individual's current personal state and nothing to do with you - it is almost always never productive! So remember at the end of the day, YOU DO YOU and what is best for you! Brush that s**t off completely! Because it is totally ok align with your goals and stay the course with your current health plan this time of year. And hay, it is also totally ok to have a third slice of Christmas cake too if that's what you're feeling! Only you know what is best for you. Trust yourself, do your best, and ignore all the rest. MSF x #melbournepersonaltraining #wednesdaywisdom #christmasguidebook #transformationsmelbourne #melbournehealth #personaljourney

21.01.2022 Do you favour sweet or savoury food? There’s a time and a place for both! But remember we want to primarily be filling up on nutrient-rich whole foods. Having excessive sweet cravings? A simple fix can be to ensure you’re getting enough protein in daily ... As we hit the halfway mark on stage 4 lockdown and those snack cravings are REAL, this might be of particular relevance for you. Start with 30g of protein per main meal, see how you feel and go from there. I will tots be having this focus too this week. As my sweet tooth has been calling me lately (hello last nights epic choccy cake). We’re in this together fam, so reach out if you need any further help! #sweetorsavoury #melbournepersontrainer #healthhacks @ Melbourne, Victoria, Australia

20.01.2022 Exercise Spotlight: Heel Elevated Dumbbell Squat This is an amazing exercise to train both the quads and glutes. The heel elevation and full range of the movement also allows for the VMO to be effectively trained, increasing both knee strength and stabilisation. ... Don’t be afraid to squat full range, with knees over toes fam! This is how our bodies were made to move and is incredibly healthy for us and our knees. Plus: we get better bang for buck from the movement (hello more Glute & quad gains and better fat-loss effects!) Tips: 1. You can elevate your heels on anything (a step in your house, a dumbbell/weight plate, a book etc for those of us still in lockdown with minimal equipment) 2. The higher the heel elevation, the harder the movement becomes 3. We want a neutral spine at all times (no forward lean or rounding in the back/shoulders). My favourite cue for this is eyes up, chest up 4. Initiate the movement (the downwards portion) by pushing the knees forward. Ensure the knees don’t roll in by pushing the knees out slightly over the second toe at all times. 5. Drive back up by thinking of pushing your head into the roof. *You can add weight, perform low/medium/high reps, add pauses or quarter reps, superset with other lower body exercises and much more to increase difficulty. Heel elevated squats are super versatile. Enjoy! MSF x

20.01.2022 Spicy Mexican Rice This super simple one pot side dish is perfect for meal prep, just add some protein on top! Ingredients ... 1 Cup Rice 1 Chopped Onion 3-4 Chopped Tomatoes 1 Chopped Capsicum 1 Clove Garlic 1 Tin Canned Tomatoes (organic is best) 1 Cup Veggie Stock 1 Tsp Turmeric 1 Tbsp Hot Sauce Method 1. Sauté all veggies in a bit of coconut oil (or water) until softened in a large pan. 2. Mix in rice garlic, turmeric, and hot sauce and stir until fragrant. 3. Add remaining ingredients, and cook until all liquid is absorbed and rice is fully cooked. Serves 4 234 cals per serve I enjoyed mine with crispy salmon and extra steamed broccoli MSF x See more

20.01.2022 Cut the fuss out of your morning routine and jump start your day with this quick and effective morning routine. Credit for this one comes from the amazing Tony Robbins. I have started implementing this morning routine when I am short of time, or wanting to start tackling my day ASAP. However, I do definitely take the time to have a longer, slower morning routine sometimes as well (consisting of journaling, mindfulness, tea etc). As a find mixing up my routine and changing th...e pace of the start of my day to be super effective for prolonged productivity, success and mental health benefits. Whatever you choose that works for you, make sure that you do implement some form of morning routine into your daily life. It makes a world of difference - trust me! So if you're getting started with a morning routine, want to mix up your current routine or simplify what you usually do, give this a try: The super-quick morning routine: 1. Cold therapy of some kind (the easiest is a cold shower, you also could do a swim in the ocean/pool if you have more time) 2. Move your body - 10 squats, 10 push-ups or similar is sufficient (a walk outside is also an option, again if you have time) 3. Practice deep breathing. You can google an array of different specialist breathing techniques (always exercise caution, especially if trying extended holds/advanced techniques). However, I find the simplest & easiest option to be 10 deep breaths (aiming to slow each breath down more than the last) while thinking of what I am grateful for. Let me know how you go and what amazing benefits you reap from this practice! MSF x #morningroutine #tonyrobbins #habitsofhighlysuccessfulpeople #productivity #personaldevelopment #melbournepersonaltrainer #melbournehealth

18.01.2022 What is self-care and why is it important? #selfcaresunday Self-care is absolutely something I thought that was too "woo-woo" for me and not worth my time. However, after countless hours of feeling burnt out and not my best, I finally discovered the MAGIC of applying self-care to my daily life! Self-care can be defined in any number of ways, a good way to look at it is:... "Any activity performed to improve well-being, enhance energy, restore health, reduce stress or really to simply recharge your batteries". Self-care is so important for all the above reasons. However, if you wanted a few more reasons why we should perform our self-care, they include: - It enables us to be kinder to ourselves and others - We are at our best when we are fully recharged - Self-care as a stress management practice leads to better health (better sleep, less cravings, more energy, better training sessions, improved performance, increased cognitive ability) - It improves our happiness - It fosters more creativity The list goes on! Self-care is not all about massages and facials (although they are SO amazing and not to be neglected either!) Here is a list of great, simple self-care ideas. (I aim for a couple a week): - Put on a face mask/have a bath - Cook a new recipe - Call a friend - Perform light exercise (eg: walk/yoga) - Paint/draw/colour/get creative - Meditate - Journal - Practice mindfulness - Do a puzzle book - Get outside - Practice grounding (placing your body/feet upon mother nature) - Have a cup of tea - Burn your favourite candle/essential oil - Volunteer - Keep a grateful log - Pat your pet (or someone else's) - Perform self-massage/acupressure MSF x

18.01.2022 Reminiscing so bad about this health(ier) cheese platter we had in lockdown 1.0. I definitely include foods I love into my eating these days. However, that used to not be the case... I used to restrict myself (and my food choices) so tightly that I would have massive blowout binges, leaving me:... A. Feeling terrible (sore tummy, bloated, nauseous, etc) B. Guilty, shameful, worthless - basically all the bad feels C. Further away from my goals than ever, and undoing all my hard (and completely overly-restrictive work). And then I would get back on the hamster wheel and repeat the process all over again the next week. WTF?! Just keeping it real here guys x Then FINALLY, I figured out a better way. Now, I have a GREAT relationship with food where I eat the foods I love, while working towards my goals - guilt free. Don't get me wrong, I'm human and still a work in progress at times. But geez in this new approach better. SO what do I do now? 1. Make a healthier and more gut-friendly versions of what I'm craving. This usually involves the following: 2. Adding heaps of veg (like the roasted antipasta veg, pickles and crudites in this cheese plate) 3. Go gluten free (or low gluten) where possible - muchhh friendlier on the tummy 4. Buy local, organic quality ingredients (such as the cheeses on this platter). Bonus: shopping local supports small business!! 5. If drinking alcohol I drink PLENTY of water, try to drink organic, low/minimal preservative and again local 6. Eat generally higher calories throughout the week and NOURISH my body with wholefoods and plenty of protein. This is key. This last point reduces the "cheat" cravings tenfold. Remember, your body isn't looking for calories, its looking for nutrients! I hope that helped. Now go enjoy your food! MSF x

17.01.2022 Lockdown 2.0 got you in a bit of a funk? I hear you! It is totally normal to be having those groundhog day feels right now - leading to massive drops in motivation levels. The problem is, drops in motivation don't just affect our desire to workout and eat well. It also can affect our mood, productivity overall health and general sense of purpose?. Which sucks, I know!... What can we do? A simple fix is to sink your teeth into an exciting new project, skill or hobby. Pick something you enjoy, but that will also CHALLENGE you. Got to keep that mind active y'all! I chose regaining my chin-up strength! I bought this cheap (but safe) at home chin-up bar so I can focus hard on bringing my chins up to where they were pre-lockdown 1.0 (and even better!) Featured in this video (along with my iso fashion ) Every time I walk past the bar I do a few chins, plus I have added specialist chin-up work into my at home training. Hello goals, purpose and motivation! You don't have to choose something workout related though. You might want to: - Learn a new language - Start a complex puzzle - Take up painting - Become a Sudoku master - Learn the art of minimalism (that's actually next on my list!) If you prefer something health-related, some idea's include: - Learn how to put a healthy twist on all your favourite meals - Practice daily yoga - Practice daily squat holds until you can do 5 minute uninterrupted - Practice daily meditation - Learn how to handstand or perform the splits There are so many options. Pick one, commit and go for it! You WILL feel amazing for it. MSF x

15.01.2022 Hello Everyone, Welcome to my page, and thank-you for visiting. Let me also introduce myself a little bit and tell you what I do here at MSF.... My name is Stefanie and I am a Personal Trainer specialising in changing women’s lives through health and fitness. I have been in the health industry for the past 10 years. During this time, I have developed a completely customisable workout and holistic health system that creates rapid fat-loss results and energy improvements for the busy modern woman. I get women looking GREAT naked, and feeling vibrant, confident, and full of energy! Most importantly I help women regain their health and transform into the ultimate version of themselves for the long-term. Best of all I use a less is more approach to health and exercise that integrates seamlessly into daily life. That’s right, NO gruelling hours on the treadmill NO extreme fad diets and NO rebound weight gain here! Just a smart, sustainable and enjoyable exercise plan, which believe it or not, will probably have you eating more than you ever have AND still be losing body fat! If what I’m talking about here resonates with you then like my page and continue exploring more of my content. And if you’re ready to take action to start transforming into the ultimate version of yourself, simply click the Send Message button to book in your free discovery call. You will automatically receive a free e-book just by taking this first step towards transforming your health. I look forward to supporting you in your health and fitness journey moving forward. Stefanie MSF x

12.01.2022 #thursdaythoughts Doing the deep work and learning more about yourself can be tough and eye opening. But damn is it rewarding! Your strengths, weaknesses, wants, needs and motivators make you who you are. Your unique wonderful self!... Take take the time to do the work. It's well worth it and will take you far. Reach out if you need help! MSFx

11.01.2022 For all those that need to hear it, wherever you're at in your journey... You got this! & I'm always here to help in any way that you need x... . . . . #yougotthis #health #inspiration #selfcare #melbournepersonaltrainer #melbournefitness See more

11.01.2022 Gym’s back open Goals be chasing Transformations happening The past 1.5 weeks have been utter bliss being back in the gym, chatting to friendly faces and watching people get back into smashing their training ... I have also experienced an unprecedented amount of people seeking me out - ready to chase their goals and completely TRANSFORM their health. I could not be happier to see people taking charge like this, after the tough time we’ve been through this year! So to celebrate I have formulated an exclusive Melbourne Strength and Fitness 5% Body Fat Loss System for you all! This is perfect to help you Ditch those dreaded Covid Kilo’s Sculpt your dream Summer Bod As always utilise a health-first approach, ensuring you FEEL your best, as well as look absolutely killer! Options are available online & face to face in St Kilda. Let’s bring 2020 home strong (and lean) together fam! Simply send me a DM, or enter an enquiry form through my website (link in bio) MSF x (PS why not share some clips of my leg day, because yay gym’s are open!) #melbournestrengthandfitness #transformationthursday #melbournepersonaltraining #melbournestrengthcoach #transformationsmelbourne #workoutresults #5percentbodyfatloss

11.01.2022 #workoutwednesday Who’s excited for Gym’s to reopen next week? Are you superrrr ready to get back to the gym but not sure where to start? Are you perhaps worried about lost strength, decreased work capacity and the potential for injury as you’re not sure where to get started? ... I totally feel you. So here’s a super simple at home or gym-based, full-body, structural balance program to seamlessly transition you back into your gym routine A1: Front foot elevated split squats A2: Single arm bent over row (supported on knee/bench) B1: DB Romanian deadlift (can swap for band or bar depending on your equipment) B2: Single arm OH Press, kneeling Aim for 4 x 12-15 of each exercise, resting 60 seconds between exercise, and a tempo of 4010 (Video sped up) Enjoy! MSF x

09.01.2022 The importance of fats! We do not need to shy away from fats fam! Good quality fats (namely saturated & monounsaturated) are amazing for:... - Providing energy - Brain function - Hormonal health - Healthy hair, skin & nails - Healthy digestion - Satiety (feeling full) And better body composition levels too! This was my brekky this morning. Poached eggs, smoked salmon, spinach & avo - a healthy dose of fats and protein! Just like majority of my clients, I find I feel SO much better consuming a mostly proteins and fats (with some veg) brekky each morning. I then save my carbs for later in the day or around training. Why not give this a try for a few days and see just how great you feel too! *Remember, fats are not a one a one-stop health and/or weight-loss miracle tool. Neither are carbs. We want to ensure we consume a well-balanced, nutrient-rich, wholefoods diet. Like pretty much everything else in life - everything in moderation. Learn tips like this in my 28 Day Online Zoom Challenge! You can join anytime. And you get weekly Zoom coaching calls for the specific help you need! Email [email protected] to get started

09.01.2022 Friday thoughts. How can you live life more purposefully & out of intent today, and every day? . .... . . 28 Day Online Zoom Challenge is here. Leave this lockdown in the best physical and mental shape of your life! Register anytime at: [email protected] #zoompersonaltraining #28dayonlinechallenge #lockdownfitnesschallenge #melbournestrengthandfitness #melbournepersonaltraining #transformationsmelbourne

09.01.2022 Super interesting graphic from @nutridyn explaining the big corporations that are behind some of the most common supplements in the market When choosing supplements ALWAYS look at the quality, ingredients and dosage of the product. And now with this graph you can check if your supplements are derived from/owned by a larger, profit-based parent company (hence far more likely to cut corners/water down your product than a smaller, boutique biz). Brands I love and recommen...d include: @nutridyn @atplabsqc @trilogynutrition The quality, service and ethics of these companies are unparalleled. For more information on supps, simply reach out and send me a message (And remember don’t undertake any supplement protocol without consultation from your healthcare practitioner). MSF x

08.01.2022 Magnesium: why you might need this very important mineral? Magnesium is essential to proper bodily function. In fact, it is involved in 300+ biochemical reactions within the body. However, there are a few factors that contribute to many of us having deficient magnesium levels within our bodies. These include; depleted mineral levels in the soil our food is grown in (from modern agricultural practices). Meaning our food does not naturally contain as much magnesium as it did i...n decades gone by. Increasingly stressful lives (stress rapidly depletes magnesium). And other factors such as excessive training or drinking alcohol. Therefore, supplementing with magnesium can greatly contribute to improving our health. The benefits of a good quality magnesium supplement can include: - Improved recovery - Increased energy - Better stress management - Enhanced brain health, memory and cognition - Improved sleep quality & quantity We recommend choosing a magnesium that ends in ate (example: glycinate), as those that end in ide are not very well absorbed by the body (and can lead to GI distress too). For more help or to order practitioner-grade supplements such as magnesium you can get in contact via [email protected] MSF x

07.01.2022 Arms finisher workout - Dumbbell Only! Standing DB Overhead Tricep Extension Standing Neutral Grip DB Curl... Add these to the end of your upper body workout for an awesome finisher! You could do high reps if aiming for more hypertrophy/fat-loss or lower reps if training more in a strength phase. Let me know how you go! . . . . Remember - entry to my 28 Day Online Zoom Challenge starts anytime! Have all your workouts & nutrition covered by the challenge plan. PLUS weekly zoom 1-on-1 training with me! Get started by emailing [email protected] #melbournepersonaltrainer #lockdownchallenge #lockdowntransformation

07.01.2022 Full Body Dumbbell Only Workout All you need is a set of dumbbells to complete this full-body workout - tailored for fat loss If you only have the one set of dumbbells you can increase reps with each session. Otherwise, aim to increase load with subsequent sessions (maintaining proper form & tempo of course) *video is sped up ... A1. Heel Elevated DB Squat 4x10-12 40X0 60s A2. DB Bent Over Row 4x10-12 40X0 60s B1. DB Romanian Deadlift 4x10-12 40X0 60s B2. Kneeling Neutral DB OH Press 4x10-12 40X0 60s C1. Alternating Lunges 3x10-12 2010 60s C2. Split Stance Romanian Deadlift 3x10-12 3010 60s D1. OH DB Tricep Extension 3x10-12 3010 45s D2. Standing DB Bicep Curl 3x10-12 3010 45s Enjoy!

07.01.2022 Thanks @fitnessaustralia for shedding light on some of the mental health effects of current gym closures. Lets chat more about this important topic: Our mental health is JUST as important as our physical health. So while gym's are still shut and you are craving those mental health benefits associated with gym training, here's some idea's to keep you going in the meantime:... 1. Get outside and exercise with a friend - nature, social connection and vitamin D works absolute wonders for your mental health! 2. Try outdoor personal training - this has all the benefits of the above point, plus the added bonus of periodised programming, professional advice and added equipment. If you would like a recommendation of someone in your 5km radius simply send me a message. 3. Try an online training session with your coach (or someone new) - its surprising just how great these are! No commuting to your session, no need to find someone to watch the kids and you can do it all in your trackies! For anyone that would like to give it a try, I am offering your first session free for the rest of the month! 4. When in doubt, go it solo. I know it sucks, its not ideal and we might not want to do our at home workout or go for our 50th walk of the week. But trust me its worth it! If its not a day where you can have fun training with someone else, something solo is better than nothing. On my worst days in lockdown I pushed myself to at least walk a few minutes, train arms, anything really. And every time I felt better for it. 5. Speak to someone. Speak up. Ask for help. If you're not feeling OK, talk to someone about it. A friend, a family member, a qualified professional. We are all here to support each other. I am always here for a chat if anyone is ever in need. And before we know it gym's will be back open again! MSF x

06.01.2022 The humble calf raise, should not be overlooked fam! Not only do calf raises sculpt beautiful lower legs. They also: *Stretch out the ankle, increasing ankle mobility... - Increased ankle mobility in turn serves to decrease the changes of any other lower body injury - Increased ankle mobility aids performance of many of our major lower body lifts, particularly squats *Strengthens the calf - Increased calf strength (particularly the Gastrocnemiu muscle) stabilises the knee joint - Stronger calves improve the performance of many other movements, including running, jumping and lower body gym exercises You can do single leg calf raises easily as shown. Stand on any step/ledge, and you can hold anything in your hand for weight (backpack, large water bottle etc). Hold for 1-2 seconds in the bottom position for extra effect! Want to up your at home training and leave lockdown leaner than you have ever been? Then join my 28 Day Online Zoom Challenge and let me guide you every step of the way! Register now: [email protected] #onlinechallenge #28dayonlinechallenge #zoompersonaltraining #onlinepersonaltrainingchallenge#28daytransformation #melbourne28daychallenge #lockdownfitnesschallenge #melbournelockdown #melbournestrengthandfitness #melbournepersonaltraining #melbournestrengthcoach #transformationsmelbourne #personaltraining

06.01.2022 Happy Friday everyone! How are we going with the week 2 lockdown feels? I am definitely settling into a happy rhythm right now, but I know that's not the case for a lot of you sadly.... I've been getting a resounding response from many of you that this lockdown 2.0 is triggering more - weight gain - loss of motivation - and feelings of intense sluggishness than any other point so far in this pandemic. Does that sound like you? To help you out, I've developed a 28 DAY CHALLENGE to turn this all around! Now you can leave this lockdown LEAN, healthy and ready for Spring with the my Leavin’ Lockdown Lean: Personalised 28 Day Challenge You will: - Lose body fat & gain lean muscle to achieve that svelte and sculpted look - perfectly ready for Spring! - Create boundless motivation and go from surviving to THRIVING in this pandemic with an easy to follow 28 day online course - Accelerate your results, take charge of your health and make long-term changes with personalised 1-on-1 Zoom exercise training session We will thoroughly address your sleep, motivation, nutrition and you'll get a full training plan - all for the price of less than a coffee per day! Get ready to turn this lockdown around and change your body for good! Email [email protected] or visit www.melbournestrengthandfitness.com.au to get started & automatically receive your free e-Book: to start making changes and feeling great now! #28daychallenge #28daylockdownchallenge #weightlosschallenge #healthchallange #melbournestrengthandfitness #melbournepersonaltraining #melbournestrengthcoach #melbournehealth #transformationsmelbourne

05.01.2022 Common workout myth-busted - complex exercises and frequently changing your workouts yields best results. Unfortunately NOT fam. Here's me at the start of the very first lock-down. I was not immune to that initial panic of "crap what do we do now?" and thus started frantically trying to come up with new & inventive exercises the day after gym's suddenly closed - to no avail. Eek! ... But once I took a few deep breaths I instantly remembered my key workout philosophy - KEEP IT SIMPLE. This applies whether we're in lock-down or not. Do the basics. Do them a lot. Do them well. And work on constantly improving these basics (progressive overload) This is where the magic (the killer results) happen! It is very tempting to try a new workout everyday, with weird and wacky exercises that you haven't seen before, but that look exciting and new. However, you will inevitably be wasting your time. The best recommendation I can give you when it comes to exercise (especially when starting out) is: - Follow a systemised resistance program - Containing 4-8 exercises per session - Stick to this program for 6-8 workouts - Aim to improve each exercise in your program in some way each session (reps or load is easiest when starting out) It's simple, effective and it works! If you're not sure where to start with your exercises program - my 28 Day Online Zoom Challenge is perfect for you. Its simple, easy to follow and will have you LEAVING LOCKDOWN LEANER THAN EVER BEFORE Join now [email protected] www.melbournestrengthandfitness.com.au #melbournepersonaltraining #28dayonlinechallenge #zoompersonaltraining #28daytransformation #lockdownfitnesschallenge

04.01.2022 There's a lot of change going on right now, isn't there? Embrace it! What can you build right now in the midst of all this change, to create your best, most abundant life?... . . . . . 28 Day Online 'Leavin Lockdown Lean' Zoom Challenge is now LIVE! Start your 28 days anytime to start building the best version of yourself and rock your way out of this Lockdown! #melbournestrengthandfitness #melbournepersonaltraining #melbournept #melbournestrengthcoach #melbournehealth #transformationsmelbourne #onlinechallenge #28dayonlinechallenge #zoompersonaltraining #onlinepersonaltrainingchallenge#28daytransformation #melbourne28daychallenge #lockdownfitnesschallenge #melbournelockdown

03.01.2022 #selfcaresunday One of the ultimate forms of self-care is to properly nourish your body. And there is no better form of nourishment than the humble #vegetable... Why should we eat our veggies? - They're full of precious micro-nutrients to not only properly sustain our body, but also ensure we function optimally - think THRIVE rather than survive - They are full of fibre- key for healthy digestive function - They're highly satiating for their low caloric load - They're cheap and delicious - perfect for bulking up your meals at a low price point Veggie tips - Eat the rainbow (eat as many different coloured veg as your can) - Eat seasonally (tastier and how we would naturally eat) - Aim to eat 2 cups of veggies with every main meal (for fullness and adequate nutrient intake) I got this FAB spread of veggies (and some seasonal fruits) from #prahranmarket. For $30 you can't go wrong, and coming from local farms the taste is amazinggggg. Why not check out what your local market has on offer for you? Want to leave this lockdown leaner and healthier than ever? Then join my 28 Online Zoom Challenge! Link in bio or register via: [email protected]

02.01.2022 Exercise Spotlight: Rack Pulls Rack Pulls are excellent for strengthening the posterior chain (hamstrings, glutes and lower back) and have an array of training benefits including: Are a great precursor to full range deadlifting (helps teach you the movement pattern. Plus you can gradually lower the pins closer to the floor, to safely progress to full range deadlifts)... Rack Pulls allow you to use more load than full range deadlifts (exposing you greater stimulus for when you return to full range deads) They can help you overload & thus rectify a weakness in your deadlift (for example if lockout at the top is your weakness) Rack Pulls are an excellent postural exercise to mitigate the negative effects of excessive sitting for long periods of time (hello working from home!) They have great carry over to daily activities, such as safely picking up heavy objects *If you’re currently training from home a good alternative is a dumbbell deadlift lowered to a box set just below the knees. Perform the movement with the same technique, simply touch the box with your dumbbells (instead of bar to rack) and you will be able to adequately mimimic the rack pull from home MSF x #melbournestrengthandfitness #workoutinspo #melbournepersonaltraining #melbournestrengthcoach #transformationsmelbourne #workoutresults

01.01.2022 Kimchi Baked Eggs A simple, nutritious & delicious twist on traditional baked eggs. This recipe is so quick to whip up, you could easily make it before a busy work day. Not to mention it’s a great way to start your day with a healthy dose of proteins, fats and fermented veg (great for the gut)! ... Ingredients: 1/2 Cup Kimchi 1/4-1/2 Cup Passata (or canned tomatoes) 1 Tsp Good Quality Oil (such as coconut) 2-3 Eggs Method: 1. Heat oil in a pan over medium heat 2. Add Kimchi & Passata and mix to combine 3. Make wells in the Kimchi mix and crack your eggs into them 4. Cook for 5 or so minutes (monitoring the heat at the bottom of the mix) * For more well done eggs put a lid on top of the pan This recipe is beautiful topped with some fresh avocado, salt, pepper and lime juice Enjoy! MSF

01.01.2022 This time of year can be super stressful and overwhelming for many of us, with huge amounts of fear that we're going to undo all the hard work we've been putting in for our health, fitness and physique - all in matter of days. Firstly, I hear you! I have absolutely have had this stress and fear myself. Secondly, I'm here to tell you that you can't possibly undo all your hard work in a day/s! Thirdly, for piece of mind: anything that MIGHT appear to be excess weight gain, is ...likely just water retention, inflammation, excess food in your tummy, etc brought on after an influx of foods we don't normally eat. This brings me to my first point in your survival guide: 1. Avoid weighing yourself. Especially if the scales bring you any form of stress/anxiety etc. This time of year is totally not the time for weighing yourself anyway. Its for friends, family & fun! 2. Drink lots of water! 3. Keep active. The easiest option is aim for 10k steps daily. But if you can, have fun and mix it up! Bike ride, play backyard cricket go for a surf anything to keep those activity levels up! 4. Prioritise protein & veggies at meals. This should make up majority of your plate and greatly assist with fullness. Then you can top up the rest of the plate with some of Mum's specialties. 5. On Christmas Day (or whatever holiday you celebrate) do not worry about your plan/calories/macros or anything other than completely and utterly enjoying the day and all the yummy food that comes with it! *Bonus: after Christmas day (or any other large event where you may have overly indulged) do NOT punish yourself, overly restrict your food or "burn off" the calories you consumed the day before. Just move on & get straight back into your NORMAL routine. Remember, its only ONE day. It's actually the other 364 days a year that will really make the difference! Happy Holidays Fam! Stay safe & well x