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Mind & Body Fitness

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25.01.2022 "I'M ALWAYS GONNA BE THIS WAY" This is what someone said to me this week. She believes that her current state of health and level of fitness is permanent. And it is quite common to believe this. When you have been battling with excess kilo's for years, or with anxiety and depression it is extremely difficult to imagine any other way of being. ... The shift from who you are now to your desired self is just to much, too big a gap to begin trying to change now. But you might be surprised. I know some ladies who thought exactly that 10 weeks ago and are now feeling like they can conquer the world! It doesn't matter if you are 70 years old, or if you are heavier than you have ever been, or if you find yourself struggling to do the slightest activity - it is ALWAYS worth starting. If you are interested in hearing ways that you can take those initial steps towards your new self, then please drop me a PM and I can send you some info.

23.01.2022 "SHE IS A P.T., SO ITS EASIER FOR HER" I thought I'd write down what was just going through my head because I think its important to share. I have been posting weight loss pics from the gut cleanse that I am doing, in our Mind & Body Fitness Support Page on Facebook. And I can almost hear you out there thinking "Yeah but its easy for her, she is a PT, she's fit. Its so much harder for me".... Wrong! Let me explain something. During the Covid isolation back in March/April I made the decision to go back to doing what I love which is helping women feel better about themselves while regaining strength and fitness. Helping women conquer doubts and fears and even hatred for themselves and their bodies. And getting them to feel strong mentally and physically. I put in the hard yards with exercise and eating well for three months to get back in a position to be able to feel confident myself to run the classes and programs. I am not a size 8 or 10. I struggle with the same battles as you - I LOVE take away, chocolate and pizza And then when our first 10 week program started, I was still exercising but I got lazy with eating again. I focussed on planning great training sessions and providing information to help other people and neglected myself again (whoopsie). So I still have the same battles, but I also have learned what works with weight loss and I've learned that some discipline now and then is an incredible boost for feeling great and achieving goals. AND I've learned how much better I feel when I look after my health. Please don't think that you can't do it. Everyone has the ability to get their goal weight, or their goal in strength, fitness, whatever the end result is that you want to reach. When you see people post success stories, think to yourself "If she can do it, I can do it". Believe in yourself, you got this. If you would like to join our support page and follow success stories, share your own progress and stories, and join our community of like-minded women, then hop over to: https://www.facebook.com/groups/mindandbodyfitnesswa

23.01.2022 NEW TIMETABLE - EXTRA CLASSES! Note: All classes are 45 mins except the ones that are specified as 30 mins. Tapping and meditations will be included in the 45 min sessions where possible.... 30 min sessions are either Metafit or some other version of interval training - maximum results, minimum time. Starts from next Monday. PLUS we have our 6 Week Spring Challenge starting 14 September. Let me know if you have any questions!

23.01.2022 A little reminder on this beautiful Friday to take a breather, switch off if you need to and unwind. Everything is okay. You are safe and you are loved <3

22.01.2022 Are you doing it really tough right now? Are there moments in your day where you just wish you were someone else? Or somewhere else? I remember times when I was doing it tough, and I recall thinking to myself "I wish it would just all go away". Meaning just erase who I have become and start again. ... It sounds dramatic maybe, but when dealing with constant panic and high anxiety, and major events that have happened in your life that seem too much to handle, it's just so exhausting. You get sick of it. And if someone had said to me "Here is a way to move forward. You don't have to think about it, just read this and follow some basic instructions and you will start to dig yourself out of the hole and see the daylight again". I would have JUMPED at it. I spent a lot longer trying to find that daylight. But I got there. So this is what our 10 Days to Mind & Body Health Free E-Book will offer you. A way to move forward. It is for women who: * Are feeling highly anxious * Have experienced a negative event in their lives * Have lost self confidence * Have put on weight and feel unfit * Need a way to move forward mentally and physically All you need to do is click on the link and enter your details and your E-Book will be sent to you immediately. https://MindandBodyFitness.17hats.com/p

22.01.2022 ATTENTION GERALDTON MUMS! There is no reason to hate 2020 anymore! Because we are about to turn it all around for you.... Want to know how? Check out the link... https://mailchi.mp/ebca02cfa156/6-week-spring-challenge

21.01.2022 Our early morning sessions are popular now the mornings are so beautiful. Tip for getting fit - try to kick off Mondays with some exercise or activity. Move your body. This will set you up for the week with a positive mindset to be healthy and productive. Great job this morning girls ... #mindandbodyfitnesswa #healthylifestyle #mondaymetafit #boxingworkout #wellness

21.01.2022 It is so great to hear that our techniques are working for people all over the world! The techniques we teach in our sessions are backed by research and they work. Pure and simple.

20.01.2022 GREAT CORE WORKOUTS If you decide to strengthen your midsection (core area) then you should firstly build up slowly and secondly remember that the core is basically a cylinder all around your middle. It includes abdominals, some of your back muscles and your obliques (your sides). Don't just do sit ups or crunches and neglect the other areas as you are setting yourself up for injury. Planking is one of many great core exercises (not for early post natal mums though).... Have a look at these perfect planks - full bodyweight, forward on the toes, shoulders and hands in line, and strong straight backs. Excellent work! Even adding in a reach with alternating arms. Note: these girls are in their second 10 week program so please don't try this advanced plank until you have been training for a while.

18.01.2022 Imagine waking up every morning and feeling beautiful. Imagine looking in the mirror and thinking "Gosh I look great today". Imagine knowing you are heading off to your dream job, the kind that really motivates you and gets a fire in your belly.... Imagine coming home to a partner that respects you, and helps you with the housework and chores. Imagine a life without stress and anxiety and doubting yourself. Imagine thinking about your life right now, this second, in this moment and being completely happy with where you are at. With where life experiences have brought you to right now. Its all possible. Sounds like a pipe dream, I know. But it is all there for the taking. If there are parts of your life that are not as they should be than take some time to really look at it, and consider options for how you can change it. There really is no reason to be unhappy, life has so many options for us. Don't be afraid of change. Be afraid of never growing and experiencing what is out there for you.

18.01.2022 ANXIETY AND DEPRESSION WHAT IT IS NOT : 1. Butterflies in the stomach - a doctor once said to me that anxiety feels like this. Clearly she had never experienced it.... 2. Being weak - "C'mon, you're strong, cheer up" 3. Being selfish - "You always cancel our catch ups for your own reasons, it's like you don't care about your friends anymore" 4. Being manipulative - "Oh the anxiety card again, you're just saying that so you don't have to go" WHAT IT IS: 1. An imbalance in the brain which causes the seratonin to not be distributed as it should be. 2. A series of overwhelming physical and mental symptoms that are frightening and consuming. 3. A medical condition 4. A treatable and manageable condition. 5. A sign of a beautiful, sensitive soul who has tried to please everyone for too long and may need some help.

18.01.2022 I have opened up 2 new spots for Personal Training ! This is mostly suitable for you if you are: * Wanting to lose 5-10 kgs before Christmas... * Wanting to tone up and strengthen your body * Needing to shift weight from Hips and Belly areas * Wanting to feel confident again * Coachable - Open to new ideas and methods of training * Happy with a more relaxed approach to PT. No yelling, no forcing you to do more than you are comfortable with! Then give me a PM or comment INTERESTED below.

17.01.2022 GRATITUDE When you've watched 10 women put in 100% effort training this morning and its not even lunchtime. When you stand back watching people train, and you can visibly see the difference in their body shapes from when they started... When you are concentrating on a music change and in the background you hear the laughter and banter between everyone When you wake up every morning feeling excited about what the day might bring and what new ideas you might come up with today When clients are messaging asking for more! When you are so busy working, but it doesn't feel like work. So much gratitude today for what I've been given and the opportunities that have come my way. What are you grateful for today?

17.01.2022 * FREE 10 Days to Mind & Body Health Program * This is a resource for the people who: * Have been struggling with anxiety - racing heart beat, disrupted sleeping patterns, hands shaking and clammy, wanting to hide away or stay home, overthinking everything, maybe even spending time crying when no one can see.... * Are retreating from life and friends * Are noticing changes in weight - increasing or decreasing * Are feeling detached from their old life and unsure how to move forward * Are desperately wanting to get fit, healthy and active but not being in the right headspace to be able to do it. * Are well aware of all the benefits of exercise and how it will help you mentally, but feeling so stuck that you cant begin to put one foot forward. I have put together a FREE 10 Days to Mind & Body Health Plan that will help you to move forward and take action to better manage anxiety, panic and/or depression. Enter your details below to receive your copy. https://mailchi.mp/c2d9c9ba82af/free-ebook-10-day-plan

17.01.2022 3 COMMON WEIGHT LOSS MISTAKES Here is a short vid with some common mistakes that people make when they decide to lose weight. And there is a link to our Support page in the comments if you would join.

16.01.2022 Confession: I do not do this daily and I should <3

14.01.2022 There is now a couple of vacancies in our 9.30am classes on Mon, Wed and Fridays! If its time for you to take charge of your health and get back on track, then PM me for the details.

13.01.2022 5 TIPS FOR PELVIC FLOOR & CORE STRENGTH Here are some tips for you if you have recently had a new little addition to the family, or if you feel that your pelvic floor muscles are not as strong as they should be. 1. When you are exercising and your trainer says "engage the core" or "squeeze your abs in" or something similar, make sure you are engaging from the bottom up. That is, activate your pelvic floor muscles first rather than your upper abs. Do this right before you lif...t or start the movement, until you complete it or release the weight. 2. Keep your feet close together. Doing Step 1 is easier if your feet are closer together rather than a wide stance. 3. Exhale as you lift/push/pull. When you are putting in the maximum effort during an exercise this is when you breathe out. Then breathe in as you release the load. If you hold your breathe you are placing too much downward pressure on your pelvic floor. 4. Strengthen gradually. Use light weights to start with or gentle exercise and slowly build up. Dont risk injury by being too keen to get back into exercising, it will happen faster if you go slow to begin with. 5. Maintain good posture during exercise. If you think about keeping the normal inward curve in your lower back during your weights session, this will encourage you to be standing tall and strong as opposed to leaning forward/stooping. Relax the shoulders, get your set position right before commencing the lift or the exercise. And then engage the pelvic floor muscles. This is good practice even in your normal daily activities not just during exercise. And always take care when fatigued or injured.

13.01.2022 FREE 'BEAT ANXIETY' CHALLENGE We are right in the middle of our 5 days of information about how to beat anxiety and panic attacks. Its not too late to join in - jump over to the group: https://www.facebook.com/groups/5dayanxietychallenge... And start having a look through some of the resources in there for you.

13.01.2022 Find your spark <3

11.01.2022 Too busy, too unfit to start, got some motivation but just cant find the right type of fitness class or setting. Sound like you? NEW CLASSES - NEW VENUE - 2021... After realising that there are many women in Geraldton who want to be fit and healthy but are struggling to find the time and the right place to do this, I have decided to offer special, affordable training to help people get out of the 2020 funk and get back to feeling how you should feel. Energetic, enthusiastic, fit and lean. However this is only for women who: * Feel that they are uncomfortable in most fitness environments * Don't like to exercise in front of other people * Want to kick start the new year by feeling good and doing something for themselves * Ready to take control and commit to a better lifestyle * May be dealing with something difficult and need an outlet to improve mental wellness. These sessions are designed for you. Very small groups, personal coaching, friendly atmosphere. Suits all levels but particularly aimed at beginners and those that haven't exercised in a while. There will be morning, lunch time and afternoon classes so if you work in town and want a quick session (30 or 40 mins) at lunch or after work this is ideal for you. Let's work together in 2021, and get you back to feeling confident, fit and happy. * And there will be some early-bird specials for those who sign up - more details to come on this! https://MindandBodyFitness.17hats.com/p

11.01.2022 What is one choice you have made today that gets you closer to your goal? (Whatever that may be)What is one choice you have made today that gets you closer to your goal? (Whatever that may be)

10.01.2022 GO MAD FOR GRAPEFRUIT! Such a highly underrated food is the Grapefruit. Did you know the grapefruit is: * One of the lowest calorie fruits... * High in fibre - foods rich in fibre are good for reducing appetite as they take longer to digest keeping us full longer. * High in nutrients such as Vitamin C & A, potassium, thiamine and magnesium. * A boost for your immune system against bacteria and virus * Great for weight loss - Add half or even quarter of a grapefruit to your meals, and this increases the full feeling meaning we don't eat as much. This fruit also holds a lot of water which is great for weight loss also. * A food which can prevent diabetes and insulin resistance. * Great for reducing cholesterol * Full of antioxidants such as lycopene and beta-carotene which help protect your cells from damage And in addition to this it is very easy to add to your diet. Squeeze it into drinks, use as a salad dressing, or have a wedge with your dinner. I just squeezed some red grapefruit over my scrambled eggs! Put it on your shopping list for an instant healthy boost to your meals.

09.01.2022 You feel 'bleh'. You feel overweight. You feel annoyed at yourself.... You hate getting dressed because clothes don't fit. You're struggling constantly with high levels of stress and anxiety. You have no confidence in yourself anymore and find it hard to talk to others socially. You're taking out your frustrations about all of this on those you love and who love you. And this is normal. You have reached a point where you want to (or need to) make a change but are not sure where to start or how to do it, especially with the abundance of information out there about fitness and nutrition. Where to even start? Our 6 week Challenge will get you back on track, so that you can: * Move forward again with direction and confidence in your actions * Set goals and reach them - this program is structured so that you CAN reach your goals (without fad diets and tonnes of cardio) * Manage stress and learn ways to reduce anxiety instantly There are programs you can move onto after the 6 weeks to maintain your new healthy lifestyle, we now have several options for memberships. Complete your details today to register your interest: https://mailchi.mp/ebca02cfa156/6-week-spring-challenge

08.01.2022 Mums, do you ever miss your old self? Do you sometimes think back (whether it was pre-2020 or pre-children) and remember how energetic and fun you used to be? And somehow now life just seems so busy and serious and while focussing on family commitments and work you seem to have lost touch with your own needs. Remember how it felt?... * Being fit, being able to smash out a fitness class and then go and catch up with friends. * Being healthy and enjoying nourishing your body with good nutritious foods. * Having energy to play with kids, get the chores done and not just fall in a heap at 7pm, but stay up and have time for yourself and your partner. * Feeling light and happy, instead of stressed and anxious all the time. It's such a normal situation to find yourself in, and many others are feeling the same way right now. Its a year where we have had to adapt to change quickly, including being isolated in our homes where our normal daily routines were eliminated. And to be perfectly honest, this exact same thing happens when we have children. Sudden isolation, disruption to all normal routines, having to think of other peoples needs as more important than our own. It can destroy our fitness, not to mention our mental state. And its often easier to 'deal with it later' than to confront it head on. How do we come back from that? There is an answer. And it might surprise you. Click on the link below for more info...

07.01.2022 5 DAY 'BEAT ANXIETY' CHALLENGE If you would like to learn how to tackle anxiety once and for all, learn techniques to stop panic attacks, and dig deeper into why anxiety affects you then click on the link below and join our new group where we will learn all of this and more. Anxiety is capable of changing our lives. It can take hold of you and make you crumble. Whether from something that has happened in your life, or general anxiety, it can be debilitating. Take control bac...k starting with our 5 day challenge. Starts next Monday 19th October. Practical and helpful techniques to get you managing your anxiety and eliminating panic attacks. #beatanxiety #panicattacks #mentalhealth #mindandbodyfitness #anxiety https://www.facebook.com/groups/5dayanxietychallenge

06.01.2022 Being in control of our lives all the time, and feeling like we need to control every aspect of those around us comes from a place of fear. Fear of losing them and fear of the unknown (that is, if you aren't looking out for them, who will? How will they be okay if you are not there? How will you know the outcome of something if you don't take charge?) Sometimes it can permeate our thoughts so much that not only do we seem excessively 'controlling' to others, but we also creat...e angst and tension and anxiety for ourselves. Because we can never predict what will happen and we can never stop life from happening to others. Or ourselves. Step back. Release control. Don't hang on so tight, that you miss the fun and the energy around you.

06.01.2022 BREAKING STEREOTYPES "We should let our children be whatever gender they like" "I am buying my son dolls and my daughter toy trucks"... How our brains are wired and our thought processes are created fascinates me. When it comes to comments such as these, I really like to explore it and see what research there is to back it up. Did you know that studies have been done by UK Psychologist Anne Campbell et al. (2000) among others, which indicate that preferences for certain toys begin as young as 9 months old. Baby girls were found to want to play with dolls, while boys preferred trucks. Biologically, males are born with an innate interest or preference for moving objects such as vehicles, fast balls etc while females don't have this need, our brain is 'wired' differently. As babies and toddlers, girls prefer toys that allow them to use verbal abilities and social interaction. Yes, even at such a young age! Which raises the question that no matter what we want to provide for our kids to teach them equality and fairness and break stereotypes, kids are born with preferences. Yes there will be exceptions, but don't be surprised/disappointed if your little boy wants to be a truck driver and your little girl wants to play with pretty dolls. Its not a flaw in our society - its nature.

05.01.2022 THIS NEEDS TO BE SAID Ever worked in a toxic environment? I've just come off a phone call with one of my besties, who has just gone through an absolute sh*t of a time in her job. She is the most caring, sensitive soul and puts everything into her work (which is a role caring for others)....Continue reading

04.01.2022 And suddenly there is 9 weeks until Christmas I don't know about you, but there have been way too many new year beginnings where I have felt less than great. Ate too much, drank too much, spent too much time with too many people, ending up stressed out and exhausted. So what is better than reaching the end of January and feeling completely wrecked and unhealthy? ... Feeling fit and in shape, relaxed and calm and ready for 2021! If this sounds like a much better option for you, then click on the link because I have the perfect option for anyone wanting to spend Summer feeling great rather than feeling a mess. (Plus there is a full online option as well!) https://mailchi.mp/5db55cb0813b/12weekfitsummer

04.01.2022 I know Mondays are meant to be all about action, and planning for the week, and getting back into a routine. But they don't have to mean stress and pressure and expectations. Today, take your foot off the gas.... Still get your stuff done, but take away the frantic pace that goes with it. You are doing it all. And doing it well. Take some pressure away from yourself and release those expectations you have placed on firmly on your own shoulders. Let go of control. Relax, and breathe.

04.01.2022 Not into Gyms? Uncomfortable exercising closely with many other people? Makes it hard to get started improving your health doesn't it. Sometimes you know you need to get fitter and healthier and drop some weight - in fact, you want to - but the environment isn't really that appealing to you.... And so nothing changes and you gradually feel worse about yourself. How about some outdoor exercise on a private property with a group of like-minded women with similar goals to you? You can bring the kids if you like and they can have a run around too Sunday Bootcamp starts tomorrow - PM me if you are keen to join in!

02.01.2022 It is always so lovely to receive great feedback, really reinforces my reasons for wanting to do this kind of work <3 The below was a message received this week from Trina, one of our 10 Week Program members: " Strength was my goal & I feel stronger, balanced and have more confidence in my body than I have in a long time. I'm so grateful and just want more, more & more of the same, it's been amazing! Thank you"... As long as people keep getting these kinds of results, there will be always be Mind & Body Fitness classes and programs available!

02.01.2022 Anxiety - How to Recognise and Manage Anxiety and Panic - A 90 minute seminar. Coming next month.... click below for details.