Connie K | Fitness trainer

Connie K

Phone: +61 432 718 762

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25.01.2022 2009 V 2019 (don’t judge the outfit- it was my hens night!) - Can we all please take a moment to appreciate the quad and booty gains!! - These gains didn’t take a whole 10 years as I only started lifting weights in 2015 - however, it did take 5 years of hard work, dedication, failing, losing motivation, finding it again, commitment and a massive desire to change my body! ... - You can’t expect to go to the gym for a few months and see major transformations! Real results take time, dedication and LOTS of patience and persistence! - ANYONE can achieve their goals - whether that’s loss, gains, strength or whatever else - it just comes down to how bad you want it!! See more

25.01.2022 Can you see a DIFFERENCE?!?! I CAN! And you know what?! I LOVE BOTH!! Call me what you will - but I LOVE my body in ALL it’s phases! ... All my phases are INTENTIONAL! When I’m THICKER, that’s my GOAL, when I lean out - it’s planned! I plan ahead and I’m INTENTIONAL with what’s happening to my body! Be mindful of what you’re doing to your body, and treat it with the love & respect it DESERVES! Then you will love it for what it is, rather than for what it is not! . . . . . #healthy #fitnessmotivation #love #pt #selflove #fitfam #happy #gym #training #muscle #health # #fitness #photooftheday #selfcare #beauty #workoutmotivation #body #gymlife #healthylifestyle #motivation #instagood #bodybuilding #lifestyle #workout #women #bodypositivity

25.01.2022 6 WEEK PRE-XMAS ON-LINE PROGRAM BABIES! STARTS 9 NOVEMBER 2020! SUPER AFFORDABLE, & YOU CHECK IN WITH ME PERSONALLY SO I CAN KEEP YOU ULTRA ACCOUNTABLE! ... HIT ME UP! LIMITED SPACES! See more

24.01.2022 Check out my clients progress after just 8 weeks of working together!. - Rachel has taken all of my training and nutrition advice on board, and works her butt off every session! She’s super committed and determined and the results speak for themselves. - What you can’t see in these photos is the amount of strength she’s gained too! She’s come such a long way and I’m looking forward to what lies ahead with her! Well done Rachel! You should be so proud of yourself! . .... . . . . #transformation #progress #pt #personaltrainer #canberrapersonaltrainer #healthcoach #choices #glutes #exercise #workout #health #wellness #goals #diet #nutrition #canberramums #fitmum #canberra #fitfam #fitness #muscle #gym #weights #gains #motivation #deadlifts #womensfitness #strongwomen #fitwomen See more

24.01.2022 HOW TO GO OUT & ENJOY A MEAL WHILE IN A CALORIE DEFICIT! Step 1 Go out Step 2 Eat the food Step 3 Drink the drinks ... Step 4 HAVE FUN Step 5 Wake up the next morning & get back on track! 1 high calorie meal isn’t going to ruin your progress - just like 1 low calorie meal ain’t gonna make you lose weight overnight! It’s the OVERALL CONSISTENCY that matters! Be compliant 80% of the time! This will allow you to still HAVE A LIFE & enjoy the process! #wordsofwisdom See more

23.01.2022 I held this handstand for about 3 WHOLE seconds!.... HOWEVER, before I started practicing them, I couldn’t even get myself up! So, although some might see 3 seconds as nothing significant, for me, this is a massive WIN, not a fail!! We ALL have to start somewhere, and we are ALL at different levels! DON’T EVER compare your journey to someone else’s. EVERYONE is a beginner at one stage of their lives! Practice makes PROGRESS, and your PERSPECTIVE can make all the difference!

22.01.2022 THIS. IS. EVERYTHING! - Be kind and teach kindness! - I am here for anyone who needs a shoulder to laugh or cry on. R U OK?

22.01.2022 Carbs don’t make you gain weight - Fats don’t make you gain weight either - What WILL make you gain weight is eating too many calories on a consistent basis! ... - If you have an idea of your calorie intake (which varies for everyone) and if you hit your protein target, watch the results come in - All my food is weighed and measured specifically for me, my energy output and my specific goals! It’s sustainable, the food is still delish, and I’m getting closer to what I want to achieve! - If you want to know more, send me a DM See more

21.01.2022 Exercise is so much more than a ‘body’! It can be an escape, it can be used to clear the mind, it can be therapy, it can be alone-time, it’s a lifestyle & it’s so important for your overall health! Exercise combined with a nutritious diet & sufficient sleep can make a world of difference!

21.01.2022 Been back on track the last few days!. - Consistently going to the gym again (I had only been doing 2 -3 sessions per week) and being more mindful about what’s going into my body, and roughly tracking again. - Feeling good and not being too strict YET, just making the most of this time before we head back to reality next week!

20.01.2022 Resistance Training gave me: 1 Strength 2 Health 3 Confidence ... 4 Shape 5 Self-love 6 Me-time 7 Goals & 8 A career that I love and that I’m so passionate about! Let me show you what it can do for you! [email protected] 0432 718 762

20.01.2022 Goodbye crop-tops! It was fun while it lasted (which wasn’t long because FOOD) but now it’s time for some gains!. - I didn’t shed as much as I’m capable of - frankly because I didn’t give it my all... My urge and motivation wasn’t strong enough at this point and I totally knew it!!! But that’s ok! I still love what I see in the mirror and that’s all that matters! - I like being lean, but god-damn I LOVE being thick & curvy so much more! New phase of bulking coming up! .... . . . . . #pt #personaltrainer #canberrapersonaltrainer #healthcoach #lifestyle #thick #gainz #leangainz #bulking #glutes #exercise #workout #health #goals #diet #nutrition #canberramums #fitmum #canberralife #fitfam #fitness #muscle #gym #weights #motivation #deadlifts #womensfitness #strongwomen #fitwomen See more

19.01.2022 We all have different goals!. - My intention when I started training was not to lose, but to gain! - I was super skinny my whole life, with no shape whatsoever! It was so hard for me to gain weight... ... - I did gain weight a couple of times, but in a very unhealthy way. (Eating tons of crap and drinking too much alcohol), so I gained fat and looked super puffy! - I wanted curves, but I wanted to do it in a healthy way and gain some muscle too, so I set out to the gym, knowing absolutely nothing about working out back then, and hoped for the best! - I think I’ve done alright so far?! See more

19.01.2022 Did we want to? NO! Did we do it anyway? YES! - You can’t always rely on motivation. That shit comes & goes! Discipline is what will make all the difference!

18.01.2022 ! . ! ! - ! , , ... ’ ’ ! ... . . . . . #lifestyle #fitness #motivation #photography #brisbane #woman #fitness #strongwoman #fashion #instagood #love #fitfam #fitmum #cardio #bikelife #workout #instabike #gymlife #cycling #family #healthy #sport #bike #healthylifestyle #training #health #gym #bodybuilding #muscle #fitnessmotivation

17.01.2022 Want a FRESH start in 2021!? Get on board with my 6 week challenge! See results while not having to be super restrictive & workout anywhere or anytime you want! My last 6 week challenge filled up SUPER FAST so comment or DM if you’re keen for this one!

16.01.2022 I hope you’ve all been enjoying the silly season with your loved ones - guilt free! I know I definitely have been! - There is a time for counting calories and this time of year isn’t it! Enjoy this time with family, friends, food, drinks and save being restrictive for another time! - I’m not suggesting you should go out and binge on everything and anything, but instead, be mindful of what is going into your body, be happy, and take this time to relax and not be so hard on yo...urself! - Change your mindset and think of it as a diet break instead - this can be so powerful!! See more

16.01.2022 Conquering my FEAR of food touching on the plate with this DELISH beef bowl with spiced rice! - Beef mince (I used leftovers from 2 nights ago) - Low GI white rice from @sunrice (add paprika, turmeric & cayenne for spice) - Corn... -Mozzarella cheese - Tomato - Lettuce Bloody delicious! Eating well doesn’t have to be difficult! SIMPLE, yet SATISFYING! SWIPE for macros See more

16.01.2022 CARDIO V RESISTANCE (WEIGHT) TRAINING - Most women that I work with tell me they want to lose weight, be toned, and have curves in all the right places, yet, are scared of weight training because they don’t want to get ‘bulky’! - Let’s start with being toned! To be ‘toned’ essentially means to lose fat mass while retaining as much muscle mass as possible... To achieve this look, resistance training, the correct nutrition plan and consistency are needed! ... - Cardio is great for heart health among other things, & is great to incorporate into your training plan, however, cardio alone will make you lose both fat mass and muscle mass, which can lead to the skinny-fat look, and leave you forever chasing that toned look! - Let me tell you ladies, resistance (weight) training WILL NOT make you bulky!! Do you know how much hard work, effort, planning and how many years it takes body builders to build their physique?! You have to be strategic and you have to specifically set out goals and make plans to reach a bulky physique like that! It is not as easy as just lifting some weights! - Take it from me!.. I was skinny-fat my whole life, with no shape whatsoever, until I started resistance training and have never felt happier & more confident within myself! And that’s what it’s all about! - My ladies, please shout out if you need guidance or if you have any questions you’d like to ask! I’d love to help! See more

14.01.2022 FOR THOSE OF YOU THAT DON’T HAVE GYM MEMBERSHIP OR EQUIPMENT AT HOME! TRY THIS LITTLE BODYWEIGHT BURNER #workout #exercise #burn #bodyweight #circuit #pt #personaltrainer #brisbane #weights #resistance #cardio #groupfitness #muscle #fitfam #instafit #sweat #health #fitness #motivation

14.01.2022 Today we were meant to be heading off to Narooma for a week, but due to the fires, our accommodation has been shut down until further notice! - When this tragedy is over, we will definitely be going to the south-coast as we do every Summer, and giving back to the community by supporting the small local businesses! - Hopefully this will all be over soon and people can start rebuilding their lives!

14.01.2022 Viva leisure Xmas party dress ups! #gymmypt #clublime #personaltrainer

14.01.2022 So, this is not a very sexy photo, but this is the reality behind the fact that weight scales alone are a super in-accurate way of measuring one’s progress! - These are results from my client who has been resistance training with me for 8 weeks now! - If she was to just jump on the weight scales - all she would basically see is that she lost 1kg!! This can be very deflating after 8 weeks of dedication and training...... ... - HOWEVER, what the weight scales wouldn’t have told her is that her body fat % has gone down by 4.8%, she’s LOST 3.1kg of fat mass, plus, despite being in a slight calorie deficit, she has GAINED 1.8kg of LEAN muscle mass and is making great progress with her body composition goals!! - The one thing I tell ALL my clients is do not rely on the weight scales alone to measure your progress! There is so much more going on inside your body that the weight scales don’t show!!! Don’t be addicted to a number.... . . . . . . #pt #personaltrainer #canberrapersonaltrainer #healthcoach #lifestyle #choices #results #bodycomposition #exercise #workout #health #wellness #goals #diet #nutrition #canberramums #fitmum #canberralife #fitfam #fitness #muscle #gym #weights #gains #motivation #deadlifts #ditchthescales #womensfitness #strongwomen #fitwomen

12.01.2022 Just me over here, super casually using the new booty builder machine while being filmed by the one and only @djmaxywaxy_au - For anyone who loves a good booty workout as much as I do - this machine was made for you! It really isolates the glute muscles and the is REAL! Get onto it!

11.01.2022 I hesitated for days to post this photo because I didn’t think my stomach looked flat enough... but I finally came to my friken senses!! - Why on earth are we so hard on ourselves?! Let’s look at the reality behind this photo.. First of all - I’ve had 2 babies!! I’ve literally grown humans in my stomach and had my belly skin stretched out to the absolute MAX!! It will never be what it once was pre-babies! EVER! - Now, IF that wasn’t enough to convince me, let’s take a look ...at the circumstances surrounding this photo! I was on a getaway with hubs for our 10 year wedding anniversary! I had drank about 20 strawberry daiquiris the day before (truth) and had a giant buffet breakfast an hour prior, not to mention eating like a horse the entire cruise! I wasn’t thinking about having a flat stomach!!!.... I was enjoying ALL the food, and ALL the cocktails and I was happy as fuck and feeling fantastic! So there... that is why I went ahead and posted this photo!.. Because it’s REAL-LIFE, and that’s what we all need to see more of!! See more

11.01.2022 Sometimes it’s worth going over your calories to make memories with your family! Sometimes it’s worth missing out on a workout to spend time with your bestie! Fitness matters!..... but it’s not ALL that matters! ... #BALANCE . . . . . #lifestyle #balancedlife #health #fit #fitness #instafit #fitfam #gym #exercise #workout #inspiration #motivation #strength #strongwoman #mum #mumlife #fitmum #fitfamily #fitnessmotivation #goals #pt #personaltrainer See more

10.01.2022 My #kosanovic #mumlife #familija #love

10.01.2022 When FOOD & WINE makes you happy! Life is all about balance! Too much of something is never good for you, but too little of something is also not good for you! DON’T overindulge, but DON’T be too restrictive either! Find a good balance that works for you, your goals & your lifestyle! & NEVER, EVER feel guilty for going a little overboard ... #pt #personaltrainer #healthcoach #brisbanept #brisbanemums #brisbanefitmums #brisbane #fitmum #fitnessmotivation #weights #exercise #sweat #workout #cardio #fitwoman #strong #strength #woman #ladiesonly #squat #movement #body #wellness #foodislife #noguilt #balance

10.01.2022 T H I S Let me help you make time, and learn to actually understand, love & enjoy the process! DM or comment and I’ll be in touch

10.01.2022 Who’s getting into shape this year?! - Remember, slow & steady wins the race! Don’t fall for short, extreme challenges, slimming teas or shakes, or eating next to nothing! You may lose weight quickly but believe me when I tell you that you will gain it back twice as fast! - Have a plan, be consistent, be patient, and fall in love with the process! Make it a lifestyle rather than something that is short-lived and the results will not only come, but they will stay!

08.01.2022 ! I’m now offering on-line training! Train with me from WHEREVER you are located - either at the gym, or in the COMFORT of your own home! ... DM or COMMENT below for more info! See more

08.01.2022 NEW YEARS 6 WEEK CHALLENGE DATE IS SET! Want to move MORE, eat SMART, learn to track your meals, get FOTTER, get HEALTHIER while not being super RESTRICTIVE! DM or comment & I’ll add you to the list!

08.01.2022 Nothing can compare! . .... . . . #mentalhealth #brisbane #health #fitnessjourney #workout #motivation #healthylifestyle #love #fitgirl #gym # #nutrition #fitfam #fitmum healthyfood #sport #instagood #healthy #lifestyle #wellness #food #instagram #personaltrainer #bodybuilding #picoftheday #fit #fitspo #gymlife #fitnessmotivation #healing See more

08.01.2022 This is my client Emma, all the way from New Zealand! Emma and I have been talking for 10 months now! We’ve never met in person, but have had several chats on-line! - I started Emma off super slow. We started with a cleanse, looking at what she eats and how it may be affecting her! - We gave it time and after eliminating some items that she found she felt better without, I took a closer look at what, and how much she was actually eating!... - Emma, like most people, was not eating nearly enough protein for the goals she was wanting to achieve! 5 weeks ago, I figured out her TDEE, set her macros and calories in line with her goals, and got her to increase her protein intake, whilst tweaking some other things too, and I’m super happy to report that Emma says she’s feeling amazing, has noticed more definition and in her very own words has reported that ‘her jeans are fitting better this week’! - Slow, steady, and consistency are always going to win out! - Through our talks, Emma has learnt what foods work for her and what foods don’t, she’s also learnt to track her own meals in a healthy, sustainable way which sets her up for future success! - We still have more progress to make and I’m excited to see what lies ahead for Emma! - Small changes lead to big changes! . . . . . . #pt #personaltrainer #canberrapersonaltrainer #healthcoach #lifestyle #choices #macros #education #exercise #workout #health #wellness #goals #diet #nutrition #canberramums #fitmum #canberralife #fitfam #fitness #muscle #gym #weights #gains #motivation #deadlifts #womensfitness #womenspersonaltrainer #strongwomen #fitwomen

08.01.2022 After studying BOTH healthcoaching and my Cert 3&4 in Fitness - I’ve kinda merged the 2 together and come up with my own approach to ‘health & fitness’! Here’s some things I’ve taken away from both: There is no one size fits all approach to nutrition! We are all so different and just because a keto or a paleo diet works for one person, it doesn’t mean it will work for another Eating healthy alone is unfortunately not enough to make you lose fat-mass! You must be in a calo...rie deficit to lose, or a calorie surplus to gain! Wholefoods are encouraged for optimum health Donuts, ice cream, pizza & burgers are NOT the enemy if consumed in moderation Flexible dieting is the key to success Diet shakes & meal replacements are a trap - don’t ever be fooled into thinking these will give you results Getting ‘toned’ essentially means dropping body fat mass and gaining muscle mass Your self-worth is NOT determined by a number on the scale You are NOT a bad person if you have a ‘bad’ day Health is about so much more than just the food on your plate! It’s also about your job, your relationships, and so much more! Eat all the kale in the world but if you’re in a shitty job you hate or a bad relationship - you won’t be healthy! Building a physique takes time, effort, patience & perseverance Have a plan!!! Start now! We all have to start somewhere! . . . . . . #pt #personaltrainer #canberrapersonaltrainer #healthcoach #lifestyle #choices #glutes #exercise #workout #health #wellness #goals #diet #nutrition #canberramums #fitmum #canberralife #fitfam #fitness #muscle #gym #weights #gains #motivation #deadlifts #fitstagram #womensfitness #womenspersonaltrainer #strongwomen #fitwomen See more

07.01.2022 This week I have NO motivation! I’m leading up to my period, I’m super tired & I feel drained & fatigued! I DON’T want to workout! It’s honestly the last thing I want to be doing! But rather than trying to push myself to get in a hardcore session & end up doing nothing cause even just the thought of it puts me off - I decided to take it easy & get SOMETHING done: ANYTHING! ... I went lighter in weight & shorter in duration than normal - BUT I still got something done! And for that - I feel good & I still feel accomplished!!! You don’t always have to ‘Go hard or go home’!! Sometimes, just getting something in is enough! See more

07.01.2022 YES I’m currently in a DIETING phase, & YES I’m having a MIMOSA! GUESS WHAT?! You CAN do BOTH! I’m also having PIZZA for dinner tonight! ... I’m not in training to be a world bikini champion - I CHOSE to be in a deficit for a planned amount of time! I know that one OFF meal, or a few drinks isn’t going to make or break my diet phase, BUT I also know that if I spiral & continue to do so over the whole weekend and into next week, that it will break me! Eat smart, train smart! It’s super simple, but takes practice & guidance to nail it initially! Shoutout for help! See more

06.01.2022 IT’S FRIYAY! And tonight I’m going out with my lil’ fam for dinner! So - how do I prep myself for an outing when I’m in a calorie deficit?!?!?!? 1 I stay on track during the day, and am mindful of what goes into my body - just like I would any other day! 2 I drink PLENTY of water and hydrate well - just like I would any other day! 3 I make sure I move lots & get my steps in - just like I would any other day!... 4 Now, here’s the magic secret........... I go out, I have a few wines with my Hubbie, I EAT with my family, I ENJOY the outing & I DON’T restrict myself! I LIVE my BEST life & wake up the next morning (maybe slightly hungover, or maybe not) & I get BACK on track with NO regrets! Restricting yourself is NOT the answer! Don’t have the all or nothing approach, but instead, be flexible & sensible! Obviously you can’t do that every night and expect to remain in a deficit - ain’t gonna happen but every once in a while isn’t going to affect your progress! That’s all from me! Peace out See more

05.01.2022 4 weeks ago, I started my 8 week on-line challenge along with my clients! Here’s my results 4 weeks in! Please note that while I call this a ‘challenge’ - it is not super restrictive! It’s flexible and realistic, with no crazy ridiculous low calories & diet shakes ... I teach you how to eat & train SMART, and I also give you advice at the end of the challenge, so you DON’T gain all the weight back! My next ‘challenge’ is starting in January! Who wants in?! DM or comment and I’ll get you on the list! . . . . . #healthylifestyle #instagram #nutrition #personaltrainer #challenge #lifestyle #gym #fitnessjourney #resistance #fit #fitness #fatloss #transformation #healthyfood #workout #weightloss #health #fitfam #weightlossmotivation #fitnessmotivation #motivation #exercise #diet #training #healthy #healthyliving #gymlife #healthyeating #nutrition #transformation #balance #flexibledieting

05.01.2022 Let’s talk energy expenditure! - Energy expenditure = calories in vs calories out! It’s an extremely simple method that makes so much sense, but is misunderstood by so many people! - Basically, to lose weight, you must burn more energy than what you consume.. THIS is the ONLY way to lose weight!! For example, you must be in a calorie deficit! And to gain weight, it’s the opposite... You must be in a calorie surplus.... - The best way to do this is to count your calories! Now, I know that some people don’t like the idea of counting their calories, but I would definitely suggest doing it even if for a short period of time so that you are aware of exactly how much, or how little food you are actually consuming! So many people under or over-estimate their portion sizes. - This all seems simple enough but so many more factors come into play... For example, macro and micronutrients, NEAT levels, planned physical activity levels, BMR + some more. - DO NOT be fooled by diet pills, gimmicks and quick fixes! Shout-out if you want some more info on all of this my babes! . . . . . . #pt #personaltrainer #canberrapersonaltrainer #healthcoach #lifestyle #choices #energy #exercise #workout #health #wellness #goals #diet #nutrition #canberramums #fitmum #energyexpenditure #fitfam #fitness #muscle #gym #weights #gains #motivation #womensfitness #womenspersonaltrainer #strongwomen #fitwomen #knowledge #fit See more

04.01.2022 IF YOU THINK HEALTH IS EXPENSIVE, TRY ILLNESS! You can’t put a price on your health! At the end of it all, it’s the MOST IMPORTANT thing we have! Some might say hiring a personal trainer, buying organic, investing in a health coach, yoga & all the rest of it are all too expensive, but what’s on the opposite end?!?! Doctor & hospital bills, surgery, medication, life long issues - the list goes on!! ... You don’t have to do it ALL, but it’s so important to invest in your HEALTH in one way or another!! Without it, we have nothing! See more

04.01.2022 Been a while between posts as I’ve been super busy with Mum life, running and building up my PT business, and focusing on myself and my own goals! - Life is HECTIC! It’s always going to be hectic, and we can’t use that as an excuse to NOT be where we want to be in life. So, with that said, don’t waste time on pointless stuff & focus on the important things if your goal is to get into shape!! - 1 SLEEP So many people underestimate the importance of a good nights sleep!... Sleep is crucial for recovery, but it also assists with satiety and compliance levels! Poor sleep lowers leptin and satiety drops, which means we feel LESS full! When leptin drops, our hunger hormone aka gherlin rises, which can be a recipe for disaster if fat-loss is your goal!!! 2Nutrition Basically, you can’t out exercise a ‘bad’ diet! I use the word bad reluctantly as I really believe that flexibility is key to long lasting results! Wholefoods are optimal, however, there is nothing wrong with pizza, burgers, chocolate and donuts every once in a while! You must find a good balance that works for you and is in line with your goals! Remember, for a loss we MUST be burning more energy than what we consume (calorie deficit), and for gains, it’s the opposite (calorie surplus)! Put simply, you will not achieve fat-loss if you are consuming more calories than you burn! 3 Exercise aka weights! I always promote resistance training as it has so many benefits! Lifting weights promotes strong bones & joints, muscle mass ie. ‘toning’, strength, even fat-loss if that is your goal + so much more! Progressive overload is key and it’s best to get a coach or trainer that can assist you and push you out of your comfort zone. It’s an all rounder and FEAR NOT my ladies - it won’t make you bulky or masculine!!! . #pt #personaltrainer #coach #healthcoach #lifestyle #glutes #exercise #workout #health #wellness #goals #diet #nutrition #canberramums #fitmum #canberralife #fitfam #fitness #muscle #gym #weights #gains #motivation #deadlifts #hypertrophy #strengthtraining #womensfitness #womenspersonaltrainer #strongwomen #gymmypt

04.01.2022 HIT ME UP IF YOU WANT IN! #pt #onlinetraining #online #personaltrainer #program #resistance #cardio #exercise #health #fitness #mumbodz #fitmum #woman #fitchicks #fitwoman #physique #goals #motivation #inspiration #loveyourbody #onlineprogram #onlinecoach #fitnessplan #muscle #weights #cardio

04.01.2022 Not all progress is seen on the scales or in the mirror! - I never saw the definition in my lower back until I took some selfies... - Moral of the story: take more selfies - you might see what you normally don’t!

03.01.2022 ! - ! ! ... . . . . . #fitness #weightloss #lifestyle #beautiful #selfcare #fitfam #fitnessmotivation #selflove #instagood #instagram #gymlife #girl #training #healthylifestyle #inspiration #happy #picoftheday #wellness #fit #healthy #beauty #photography #gym #love #workout #bodybuilding #eliminationdiet #life #motivation

02.01.2022 EMERGENCY WARNING - BEARD, OAKS ESTATE AND WEST QUEANBEYAN This is an EMERGENCY WARNING level warning. SEEK SHELTER IMMEDIATELY. It is now too late to leave. ...If you are not in the area, do not return. A bushfire is approaching Beard, Oaks Estate and West Queanbeyan including Crestwood. The fire may pose a threat to all lives directly in its path. People in these suburbs are in danger and need to seek immediate shelter as the fire approaches. Driving now is extremely dangerous and potentially deadly. People in streets north of Uriarra Road should LEAVE NOW towards David Campese Oval if safe to do so. If you are not currently in the affected area, do not enter the area. Fire crews may not be able to protect you and your property. Do not expect a firefighter at your door: SEEK SHELTER NOW. People in the area will be affected by thick smoke and embers, which will reduce visibility and air quality. As the fire approaches, it will be difficult for you to see, hear and breathe. You will experience intense heat, darkness and loud noise. Call Triple Zero (000) if your life is under immediate threat. What you should do: >Switch off the gas and air-conditioning >Close windows and doors, sealing the gaps under doors and screens with wet towels to keep smoke out of the house >Fill containers such as your bath, sinks, and buckets with water so you have access to drinking and firefighting water >Identify a safe spot to shelter in, which should be a place with more than one exit, away from windows and doors. The safest spot is the place that will keep you furthest away from the intense heat from the fire >Be aware of the location of the fire as it passes your house. Once the fire has passed, use your water supplies to put out spot fires >Listen to local radio Current situation: The fire is travelling in an easterly direction towards Beard, Oaks Estate and West Queanbeyan including Crestwood. The fire is out of control. Firefighters are on scene. However, under current conditions, the fire is difficult to control. Keep up to date: >Check the ESA website (esa.act.gov.au) >Follow ESA Twitter account (@ACT_ESA) and ESA Facebook account (@ACTEmergencyServicesAgency) >Download and monitor the NSW RFS Fires Near Me mobile app >Stay tuned to your local radio station >Contact Access Canberra on 13 22 81. Next update will be provided by 12:30pm or if the situation changes.

02.01.2022 HAPPY FRIDAY LOVERS! Just a little reminder that the scale doesn’t define you! You are MORE than your body weight, more than those little rolls underneath your bikini top , more than your cellulite and way more than your stretch marks! You will NEVER truly be happy with your body until you learn to LOVE and EMBRACE it in ALL of it’s phases!

02.01.2022 Get on it girls! This is no ORDINARY challenge- it’s the start of a fit & healthy LIFESTYLE! Limited spots are available so DM or comment belowto to get your spot! ... ALL levels WELCOME! You DON’T have to be a Mum to join in, however, it is for woman only! . . . . . #gym #instagood #workout #love #fitnessmotivation #bodybuilding #happy #weightlossjourney #beautiful #gymlife #gains #onlinetraining #healthy #fit #instagram #lifestyle #training #nutrition #lifestyle #diet #fitfam #fashion #healthylifestyle #8weekchallenge #photooftheday #motivation #health #girl #transformation #weightloss

02.01.2022 START DATE IS SET FOR MONDAY, 17 MAY! INCLUSIONS: 1 4-5 workouts a week (can be done anytime, anywhere) ... 2 Personalised calorie & macro count 3 Video instructions for each exercise 4 Free app that’s super easy to follow and has all your details & calculates your PB’s, macros etc 5 Group support 6 Some recipes 7 Winner gets free sessions 8 Weekly check-in’s Comment below if you want to join in! I’ll be doing it with you guys too

01.01.2022 Fitness & health is NOT: Exercising once or twice a week and expecting to see results Diet shakes, meal replacements & fads Depriving yourself completely of so called ‘bad’ foods Starving yourself to ‘lose weight’ Expecting immediate results... Comparing yourself & competing with others Not getting enough rest or sleep - Fitness & health IS: Exercising consistently & progressively. Nourishing your body with FOOD Having a healthy relationship with food & not completely depriving yourself of the things you love & crave Using food for fuel & having a balanced diet that supports your goals Being patient & persistent & understanding that the results will come if the work is put in Competing with only yourself & understanding that everyone’s journey is different Ensuring you get enough rest & sleep for recovery . - There is so much more to fitness & health than what a lot of people think! If you want help with your goals or your journey, or if you just have unanswered questions - get in touch with a qualified personal trainer who can guide you & point you in the right direction! That’s what we’re here for! . . . . . . . #pt #personaltrainer #canberrapersonaltrainer #healthcoach #lifestyle #choices #glutes #exercise #workout #health #wellness #goals #diet #nutrition #canberramums #fitmum #canberralife #fitfam #fitness #muscle #gym #weights #gains #motivation #deadlifts #fitstagram #womensfitness #womenspersonaltrainer #strongwomen #fitwomen See more

01.01.2022 5 Reasons to exercise regularly that have NOTHING to do with the way you look: 1 Increase strength! Strong is the new SEXY! 2 Enhance quality of sleep - the more you exercise & tire your body out, the easier it can be to hit the sack! 3 Reduce stress / tension - your body releases endorphins while exercising that improve your mood & reduce stress/tension. ... 4 Support cardiovascular health - when you exercise, your heart rate increases which pumps more oxygen to your brain!! Regular exercise can support brain health. 5 Socialise - you can meet some awesome friends & motivation buddies along the way! #pt #personaltrainer #healthcoach #brisbanept #brisbanemums #brisbanefitmums #brisbane #fitmum #fitnessmotivation #weights #exercise #sweat #workout #cardio #fitwoman #strong #strength #woman #ladiesonly #squat #movement #body #wellness #determination #health #hearthealth #brainhealth #endorphins