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MiniRose

Phone: +61 421 087 084

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25.01.2022 Dear everyone who has been saying I’ll start Monday we are here!! A new day, a new week that brings with it endless opportunities if you’re up for it! Let’s do this!! #mondaymotivation

25.01.2022 EXCITING NEWS!!! Yesterday we officially became a @fitnessaustralialtd 2020 business member! Fitness Australia is a not-for-profit industry association, that exists to professionalise the fitness industry through engaging in partnerships, advocacy, delivering education, quality and accreditation. Fitness Australia supports the industry to deliver an environment for more Australians to adopt a healthy, active lifestyle.... We want the best for our clients and to do that we hold ourselves accountable by being registered with the peak body in our field #minirose @ Queanbeyan East

25.01.2022 What are your plans for the weekend?! Is it time to reset and recharge or is it a get sh*t done kind of weekend?! There are still spots left for our free five day challenge if you’re thinking of jumping onboard you have until Sunday night to let us know ... #weekendvibes

24.01.2022 MINIROSE # MOTIVATION Are you ready? Is it time? Are you sitting on your couch or in bed thinking man I need to do something, something... anything! Book in today for a FREE 15 minute, no obligation consultation to see how we can help you! #beginanywhere

23.01.2022 Have you ever wondered what it would be like to work with MiniRose towards your health and fitness goals?! NOW IS YOUR TIME! Introducing a completely free 5 day challenge to give you a taste of what it’s like to be coached by us! This offer is limited to a maximum of 10 people, so if this is something that interests you please either comment below or shoot us a DM for more info! ... We can’t wait!! #fitspo

22.01.2022 MINIROSE # MEDITATION When was the last time you stopped? When was the last time you intentionally closed your eyes (aside from going to sleep) and drew your attention to your breath, your thoughts, your senses? ... This morning we had the pleasure of a guided meditation session with the yoga and meditation guru Evie of The Vibes and let me tell you it was FANTASTIC! As soon as the lids of my eyes closed I thought to myself wow this feels GOOD Life gets busy, we all get busy and we might not take the best care of ourselves when we need to. If this is you, if you’re reading this and you’re thinking jeesh I should really take a minute - then a minute (or a few minutes) is all you need. Self care comes in many shapes and forms and what works for someone else mightn’t work for you and that’s OK! You don’t need to run a hot bath, throw a face mask on and grab a wine (I mean this sounds fabulous) but you just might NOT HAVE TIME in that moment or on that day when you need to unwind. 5 minutes is better than no minutes and I urge you this weekend to take 5, stop, breathe, focus on your breath, your thoughts and your senses. INTENTIONALLY close your eyes and let your mind rest, it’s important! Thank you Evie - we needed that #meditation

22.01.2022 MINIROSE # WRAPUP Hello Facebook fam and happy happy FriYAY!!! We have had a huge huge week at Minirose this week - let me hit you with just a smidge of what’s going on behind the scenes...... Final touches going into the foundation of the studio - mirrors mirrors and MORE MIRRORS! Launching our first BLOOM program, click the link in our bio for more info and to register your interest! Partnering up with the wonderful Zoe Morosini Nutrition and having a personal consult with her myself (let me tell you she’s amazing I cannot wait for what is to come!) Meeting the most incredible soul Bree Boucher who we will be collaborating with very very soon Planning the new MiniRose Chats #podcast series launching in the next few weeks with guest speakers I’m so SO excited to interview!!! Anddddd that’s about it.. sort of... haha! So after what’s been a huge huge but super exciting week for us - the team here at MiniRose are signing off for the night! We hope you have the most fantastic weekend and wherever you are we hope your staying safe and smiling #tgif

17.01.2022 MINIROSE # GYM Good morning and happy Sunday!! Are you planning on hitting the gym today (sorry VIC ) but not sure what to do?! SWIPE FOR YOUR WORKOUT! Give our 30 minute leg day workout a whirl and let us know how you go! Tag us in your workout snaps and save this post for later! ... Have fun, work hard - YOU GOT THIS!! #legday @ Queanbeyan East

17.01.2022 MINIROSE # UPPER BODY WORKOUT Monday morningggg yewwww!!! Everyone always waits until Monday to kick things off so why don’t you kick yours off with the below? An afternoon/evening gym goer? Save this one for later TAG US in your workout, let us know how you go! ... 10 min treadmill Warm up: (light weight) 2 Sets 20 x DB Shoulder Press 20 x DB Reverse Fly SS1 - 4 Sets 10 x Lat pull down wide 10 x Lat pull down narrow 10 x Single arm shoulder press SS2 - 4 Sets 10 x Single handed row 10 x Double handed row 12 x Straight arm rope pull down SS3 - 4 Sets 10 x Chest press 12 x Rope tricep push down SS4 - Abs finisher 3 Sets 12 x Cable rope crunch 20 x Roman twist 12 x Sit ups 10 min treadmill LETS GO MONDAY!!!! #workout

17.01.2022 MINIROSE # NUTRITION Physical activity in combination with good nutrition are integral to good health. Studies have shown that without nutrition, exercise alone can produce pretty disappointing results. You could be nailing your workouts 100% but not seeing muscle grow, weight drop or weight gain, why? It could be that you don’t have your foundation diet right and that a few minor tweaks could make all the difference! To ensure our clients achieve optimal results, MiniRose ...has partnered with Zoe Morosini Nutrition to provide a total fitness and nutrition service that’s personalised to you and your goals! Aside from being a kick ass chick, Zoe Morosini is a nutritionist and social scientist who has made it her mission to show you how to change your eating habits so you can live life unencumbered by your health or your mindset towards food. Whether you’re wanting to change the way you eat so you can become a healthy weight, manage your hormones, your autoimmunity or another health condition, Zoe is here to show you what to eat and how to stick to it! Please reach out if you have any questions, we look forward to working with you!! #nutrition

17.01.2022 Do you stretch?! When do you stretch!? How often do you stretch?! How long do you hold your stretches?! A panel of experts convened by the American College of Sports Medicine (ACSM) reviewed a wide range of studies to help answer these questions. Stretching has been studied much less rigorously than other forms of exercise, so the science is not as strong. But, based on the evidence, the panel agreed that:... Healthy adults should do flexibility exercises (stretches, yoga, or tai chi) for all major muscle-tendon groupsneck, shoulders, chest, trunk, lower back, hips, legs, and anklesat least two to three times a week. For optimal results, you should spend a total of 60 seconds on each stretching exercise. So, if you can hold a particular stretch for 15 seconds, repeating it three more times would be ideal. If you can hold the stretch for 20 seconds, two more repetitions would do the trick. Happy stretching #stretching

15.01.2022 MINIROSE # WEEKENDS Time to shine Saturday morning, our favourite morning!! For some it’s work for others it’s play, for us it’s BOTH and we wouldn’t have it any other way! ... Are you just waking up? Peeping those eyes open to the sun slowly flooding its light into your bedroom What’s your first move? Is it to grab your phone and start the scroll? Is it to immediately think about all the things you need to do today? Is it to bounce out of bed put your gym clothes on to slay that early morning workout? Is COFFEE calling your name?! Is it mediation? Is it deliberately setting your intentions for the day? Whatever your morning routine is, however you start your day I want you to repeat after me it’s my time to shine Whether you’ve hit the grocery store for that early morning shop in your slippers or forgot to brush your hair as you look at yourself in gym mirror... (speaking from personal experience) OWN IT, this is you time, laugh about it and keep on shining - happy weekend, happy shining What’s the very first thing you do in the morning? Let us know in the comments below! Or better yet join our private Facebook group and share your morning routine with the tribe (link in our bio) #shinebright

15.01.2022 R U OK DAY Specialising in female programming and coaching, we know how strong, resilient and amazing the the female body is! We also know how equally important mental health is throughout not only your wellness journey but the big scary journey of life! ... Across the world - from cyclones to bushfires to COVID-19 to drought, back to bushfires... it is 100% normal to not feel OK, especially when we are being asked to physically distance ourselves from our friends and loved ones. It is important today.. and the day after and the day after that that we reach out and ask our friends, family and colleagues R U OK? Getting connected and staying connected is the best thing any of us can do for both ourselves and for anybody who may be at risk. - @ruokday Whether you are struggling yourself or worried about someone else please stay connected and please reach out! A message to all who see this: R U OK? Our doors are always open, our DM is just a click away - we are here for you #ruokday

11.01.2022 You spoke and we listened! Don’t have the money for 1:1 coaching?! NO PROBLEMO! We’ve created a subscription service for as little as $20 per week! (Limited spots available!) WHAT YOU GET?! ... - Free calories and macro breakdown - A new training block every four weeks - Gym or home - Access to our app - Access to our private Facebook Group - Support and accountability - 10% discount on MiniRose merchandise There are limited spots available! Get in touch today to get started #fitfam @pinterest

04.01.2022 MINIROSE # WORKOUTS Weekly workout schedule 2 x Upper Body ... 1 x Active Rest Day 2 x Lower Body You have two options: 1. Click the link in our bio for your 100% free weekly workout schedule! 2. Click the link in our bio and for just a one off $10 fee you will get the free weekly workout schedule PLUS a week of access to our training app with your program scheduled in for you! Happy training #gymprogram

03.01.2022 MINIROSE # ACTIVE RECOVERY It looks so inviting doesn’t it, the warm blanket, the soft pillows, the last season of Homeland calling YOUR NAME... Sunday’s are the best, and for us, Sunday’s are our rest day. We don’t train high volumes or high intensity, we don’t have classes, we don’t do any admin... BUT we do get our bodies moving with a bit of active recovery from the week that has been. ... Active recovery can be anywhere between 20-45 minutes (depending on your fitness level) of low intensity exercise. Examples of active recovery are walking, yoga, cycling, tai chi, hiking, swimming etc etc... this will help with muscle recovery and you can work on other fitness skills and goals like becoming the Yogi master you’ve always dreamed of being Our active recovery activity today will be a walk around the lake with our puppy - good for our active recovery and good for the soul #sundayfunday

02.01.2022 MINIROSE # WORKOUT BOOTY WU x 3 ... 12 x BW Squats 12 x BB (bar only) Squat 10 x BW Lunge (each leg) S1 x 4 10 x BB Squat S2 x 4 12 x BB Deadlift SS1 x 4 12 x Bulgarian Split Squat 12 x Curtsy Lunge SS2 x 3 10 x Seated Leg Curl (1:3) 10 x Seated Leg Curl (1:1) SS3 x 3 10 x Walking Lunge (each leg) 15 x Glute Cable Pull Through Save for later!!! #booty @ Queanbeyan East