Murphys Health & Fitness | Fitness trainer

Murphys Health & Fitness

Phone: +61 474 563 676

Add/Update information

Reviews

Tags

• Businesses
• Sport & recreation
• Alternative & holistic health service
• Fitness trainer
• Sport & fitness instruction

24.01.2022 Leaving decisions to the last minute leads to bad decisions MEAL PREP!! I know you have all herd it a before, but dedicating a few hrs out of 1 day a week to make your life so much easier. It doesn’t have to be pretty, it just has to be effective.. ... This is a great time to get on top of your meals, a lot of us are now working from home and have suddenly increased our trips to the fridge Get in that kitchen and utilise your time. Having healthy options readily available will solve 99% of your problems, just not how to get rid of the kids

24.01.2022 #struggle #fitness #crossfit #muscleup #19.4 #motivation #sweat #health #muscle #barworkout #calories #fun #fatigue #pushlimits

23.01.2022 MINDSET AND FITNESS Strong mindset is the first place to start on any fitness journey. QUICK-FIX MINDSET... 100% failure rate!! it has taken months even years to get to the stage your currently at, how the hell do you expect 2 weeks of effort to undo all the damage. Please allow small changes/increased effort to put you on the path to where you want to be. BINGE EATING/CHEAT MEALS The most popular part of any training routine (cheat meal) After dieting all week knowing that the weekend is coming is all the motivation people need. This is where the trouble starts, 90% of people allow there cheat meal to become a cheat day, rolling onto a binge weekend. Known as the f**k it button @brian_keane_fitness. My hard work is ruined, I’ll start again Monday!! I know this all to well, restrict calories mon-fri to then undo all my hard work (big breakfast-burger-pizza-dessert) standard Saturday . If you see this happening, shut it done straight away. Find a diet that is sustainable 7days a week, non restrictive,smarter,achievable, enjoyable, setting you up for a lifetime of success not a month. #mindset #mindsetiseverything #cheatmeal #control #success #effort #weekend #fatloss #share

21.01.2022 Proud Coach Moment. What Amy has achieved over 11 months is absolutely amazing. Amy has continued to learn in the gym and out to really understand what works best for her. ... Your dedication is definitely paying off. 2019 here we come #results #transformation #amazing #gym #strengthtraining #fitness #health #caloriecounting #macros #flexibledieting #waist #glutes #shoulders #onlinecoach

20.01.2022 #handstand #difficult #balance #upsidedown #practice #pushups #dizzy #gymnastics #gymmotivation #fitness #health #variety #london #australia #bootcamp #queensland #sunshinecoast #kawana #fatloss #muscle #strengthtraining #diet #summer

20.01.2022 Happy Monday team, This can be carried into all areas of our life’s. #work #family #friendship #fitness #finacial ... Putting in the work gets results, talking about it doesn’t. Go get what ever is important to you and don’t give up until you succeed!

19.01.2022 Breakfast Some people will die if they don’t have it & some people will feel sick even thinking about having it. Skipping breakfast does not mean you are going to lose weight nor does having it mean your going to put on weight. Looking at the total calories over the day or week is the key. There is no right answer to what is best, just what works best for you. ... Breakfast is my favourite meal of the day and I look forward to getting up and getting straight into it. I keep it simple and fast usually overnight oats with protein, almonds, cashews, cinnamon, seeds. #overnightoats #breakfast #hungry #starving #intermittentfasting #balance #carbs #fats #protein #fitness #diet #workout #fuel #appetite #healthylifestyle #food #bfast #islife #gym

19.01.2022 Client appreciation!! #dedication #motivation #consistency. Making small changes can make big differences. ... I’m excited to see what comes. Congratulations #transformation #challenge #inspiration #training #isolation #weightloss #personaltrainer @ezyfit_health_club

18.01.2022 No words needing. Hard work speaks for itself #transformation #sunshinecoast #personaltrainer #mooloolaba #foodisfuel #carbsarenottheenemy #fats #dontoverthinkit #consistency #commitment

17.01.2022 Cheat/free meal. Your mindset is so important, for many years I could finish a cheat meal/free meal whatever you want to call it. Look in the mirror the next day and feel so guilty and feel like I had just ruined all my hard work. Outside looking in, people wouldn’t notice the difference in your physique but Internal thoughts was the problem. Couldn’t even take my shirt off ... Learn from my mistakes. Don’t do what I did . Perfect program don’t get me wrong there is definitely good and bad programming for your goals. If you want to gain muscle mass your not going to be following a marathon runners program and vice versa. Results come from sticking to it. You can have the best strength program but if your only getting 2 out of the 5 days, how’s those results coming along Good and bad food for fat loss There’s foods that provide more nutrients and vitamins. But If You can manage to sustain a calorie deficit on Mars bars (bad food) you will lose weight but you will be so dam hungry. Less calorie dense foods (good food) allow you to pile alot more volume on your plate to feel like you are eating more. This will make you feel full and lead to less snacking on Shit. 6 packs and happiness Many years I chased to be as lean as possible without realising my bar was always moving. No matter what bf % I was sitting at it was never good enough. Cant even explain how toxic this is. WE ARE CHASING A BODY IMAGE THAT WE THINK WILL MAKE US HAPPY, TO ONLY REALISE THAT WE HAVE TO GIVE UP EVERYTHING THAT MAKES US HAPPY TO ACHIEVE IT. THINK ABOUT IT EGO LIFTING This is always a laugh, who can load the bar with the most weight and perform the exercise wrong without getting hurt Please leave the ego outside. Your half reps are doing nothing for you. On the other hand If your not sure if your doing it right and to afraid to ask for help. Take a quick Video of you performing the exercise because what you feel like your doing and what your actually doing is not the same. Jump onto a reputable website and search the movement and compare. Cheap & easy

16.01.2022 - Bouncing back after the festive season. 99% of us have had a very merry (calorie surplus) #festiveseason The food coma, the hangovers have passed and reality has struck. ... Where to start? #FOOD The internet is making our lives a lot easier in many ways, so let’s keep rolling with that. SEARCH #mealideas #mealprep Endless amounts of meal prep options are going to appear on your screen you could be scrolling for hours. Narrow it down to preferred meal options. (chicken dishes,vegetarian,meals under 500cals,quick meals) Pick 5 meals that appeal to you, 90% of the time they will make 3 to 4 servings. #brilliant 5 meals x 3 servings = 15 meals. #sorted #fitspo Personal preference is to always prep lunch and dinner as these are my danger zones (binge eating) TIRED & STRESSED are the main reason for me to over eat. Being aware of your danger zones is going to save you time and a lot of disappointment. Eliminating as many factors as possible is key for me and many of my clients to staying on track. 1) Constantly thinking about what to eat 2) Cooking every day 3) Cleaning Eliminate all these with #mealprep and your well on your way to achieving the post holiday bounce back. Ask me for help #newyear #goals #healthylifestyle #food #cooking #fat #carbs #protein #diet #prep #cooking #savetime #effort

16.01.2022 Cardio or Weights for FAT LOSS Start with calories!! Calorie deficit is your starting point for fat loss. If you have this under control the question above really does not matter. ... Preference comes next. Personally I find cardio boring. Running on a treadmill Burning muscle Thud Thud Thud Huge amount of motivation needed to get me started Skinny Weights more for me. Strength gains Confidence Burn fat Aesthetics Everything has a place in a balanced training program, don’t feel you need to follow a instafamous rubbish training program if it’s not for you. Find something you enjoy, stick to it and watch the results come. Go get it (HEALTHY LIFESTYLE & HAPPY LIFESTYLE) #caloriedeficit #caloriecounting #cardio #weights #fatloss #skinnyfat #muscle #fitness

16.01.2022 FUTURE SELF Set your intentions for the day, week & year. ... Find your end goal and work back step by step this will give you YOUR ONE THING you have to achieve daily to get to where you want to be. I’m very TYPE A personality. So I’m all go go go, finish one thing onto the next. My daily challenge is to actually slow down, read and take time to breathe and relax. What’s yours ? #intentions #mondaymotivation #training #mindset #diet #exercise #breathe #relax #grind #hustle #smart #work #productivity #clearmind #endgoal #futuregoals #futureself #finacialfreedom

16.01.2022 DEADLIFT Screw your feet into the floor Engage your lats (pencil between shoulder blades)... Take the slack out of the bar Push the world away Hips to the back wall Bar close to the body So many different cues to a deadlift, some better then others, some hard to understand. Find what works for you and stick with it. Why you should be throwing these in your program. #bangforyourbuck The deadlift is a great way to target multiple muscle groups in the one exercise, #compoundlifts #glutes #hamstrings #lowerback #upperback #abs #shoulders Performed correctly does amazing things for your posture and makes everyday life easy. Being comfortable with picking up heavy objects from the floor without the risk of injury will serve you for the rest of your life. #useful #reallife #strength #gym #deadlift #fatloss #compoundexercises #liftheavy #barbell #ketlebell #dumbbells #training

15.01.2022 LOCKDOWN or PRECAUTION CORONAVIRUS. NO PROBLEM!! I am offering a 8 week tailored online training program to make sure all that hard work you put in at the gym does not get wasted in isolation. ... I want you to return back to gym feeling fitter,stronger & healthier then ever. - Minimal/No equipment needed If you think this might interest you and your family, get in contact to discuss more details. #fitness #health #strength #workouts #homeworkout #gymworkout #onlinetraining #progress #coronavirus #cantstopwontstop #fatloss #weightloss #sunshinecoast #queensland #australia #help #8weekchallenge #ezyfithealthclub #movement

14.01.2022 Scales can and will take over your life if you let it. To put all your success in this 1 basket is only setting your self up for a very unhealthy, unhappy, frustrating, anxiety riddled fitness journey. To rate your success on something that can fluctuate from as little as 1 less toilet break a day, ... Why do we get so caught up on something so stupid. #bmi #scales Trust me I know how you feel I have done this for years and years, taking scales out of my life has made a huge difference to the way I see progress. CHASE PERFORMANCE NOT IMAGE!! Please do the same. #happyfriday #enjoylife #lessonlearned #fatloss #strength #performance #movement #progress #clearmind #anxiety #dumb #positive #sunshinecoast #healthy #happy #fitness

13.01.2022 Why I love exercise!! #moodbooster #endorphins #enjoyable #excrutiating #hardest #relaxing part of my day. This could be one of the hardest test I have put my self through to date. ... 24hr adventure race, 24hrs no sleep and 24 pieces of cheesecake I probably should not of ate What did I get from this ? Your body is so much more capable of achieving amazing things then our 9 to 5 work week, let the body do what it was designed to do. #move #squat #jump #crawl #run #swim Mentally and physically challenging yourself everyday leads directly to improved self-esteem,energy, better sleep and the power to handle anxiety and depression by increasing the bodies ability to respond to stress. GET MOVING, CHALLENGE YOURSELF, IMPROVE YOUR LIFE, YOUR HEALTH, YOUR MINDSET. #getitdone #inspiration #challengeaccepted #enduro #fitness #health #strongmindset #fightdepression #anxiety #enjoyyourlife #cheesecake #hellsbells #24hr #nosleep

13.01.2022 Make Meal Prep Easy Work out the meals you are going to eat for the week, at least try to have a tiny bit of variety with 2 different options for bfast, lunch, dinner & snacks. Shopping list needs to be sorted before you go to the shops. Don’t walk around aimlessly wondering what you have in the fridge and pantry at home. Sort that shit out before you go and you will save so much time. ... Containers, this might not seem like a big deal but it made a huge difference for me. If you have huge containers it makes your meal look tiny and can throw your perceived hunger into a whirlwind. I use different size containers depending on my meals and snacks so they always look full. Allow 1 to 2 hrs for prep. This isn’t a huge sacrifice compared to cooking and cleaning everyday. Put some music on and get started, before you know it it is all over. No more standing in the kitchen cooking after a shitty day at work. sit back & relax, knowing that you don’t have to organise & cook meals every night does free up so much time for you to get some extra activities in like a walk, surf, swim, catch up with a mate or some QT with the other half Knowing you are coming home to meals that are supporting your goals is a huge stress relief. #stressfree #food #mealprep #easy #timesaver #variety #shoppinglist #fatloss #snacks #macros #calories #exercise #fitness #health #wellbeing #gym #motivation #easytips #enjoyable #personaltrainer #onlinecoaching #sacrifice

08.01.2022 Picking it up & putting it down. 100% respect to the freaks that make olympic lifting look easy, Shoutout to the peeps @crossfitnook For pushing me every session. ... #slowlybutsurely #progress #sweatymess #support #crossfit #liftingweights #training #competition #crossfitgames

08.01.2022 #sun #sand #beach #happiness

08.01.2022 Pancakes make you fat - Let’s start by saying that no food makes you fat, their is definitely foods that are higher in calories and eating to much of that food can make you gain weight. Eating to much of a so called healthy food can contribute to weight gain if you are eating above the amount of calories your body needs to maintain its current weight. I wouldn’t suggest a weight loss diet consisting of nothing but chocolate but if you are eating in a calorie d...eficit you will lose weight, but god dam you will be hungry. If certain foods make you happy and help you adhere to a diet that actually works for you and you don’t hate everything about it, eat that frocking food!! Just allow for it over your daily or weekly calories. If your not at the stage of tracking calories and you know that on the weekend your going to town on a pancake, the day before look at adjusting what you eat for the day to allow for the extra few calories. Example load up on a big salad instead of the usual sushi or pizza on a Friday. This was my amazing breakfast last weekend!! @whitepicketfencecaloundra #fatso #weekendvibes #amazing #food #indulge #lifesshort #pancakes #breakfast #weekends #delicious #caloundra #sunshine #sunshinecoast #coffee #balance #givememore #colour #maplesyrup #kiwifruit #sorbet #cappuccino

08.01.2022 Finding the time There are a lot of reasons time can be a issue. #work - unfortunately we have to work to make money to usually buy things we don’t really need. ... I understand some people have to cram more in their day then others but this is when priority really has to take control. There is always time it’s just finding it, sacrificing your morning scroll on socials or the latest on Netflix, you will be surprised how much you actually waste. (HOW MUCH DO YOU WANT IT) #kids - planning is key, involving kids in exercise from a young age is such a great idea, creating fun active lifestyles and getting them away from screens and allowing you to hit those achievements day after day. (GET CREATIVE) Exercise doesn’t have to be in the gym, get outside play some games just move MORE. #knowledgeispower - you don’t need hours or even 1 hour a day. There are so many great workouts that achieve epic results in less than 30 minutes, get researching or get a professional who has done the research. Generally speaking the shorter the workouts the greater effort required to achieve maximum results. (TRAIN HARD - TRAIN FAST) PRIORITIES YOUR TIME!!! #priorities #training #familyworkout #enjoy #fun #exercise #time #planning #earlymorning #latenight #netflix

07.01.2022 SQUAT #legs #core #strength #movement #do #dont #technique #stabilty #fitnessmotivation #awareness #gym #fatloss #training #progress #tuesdaytip #knowledgeispower #personaltrainer #sunshinecoast

07.01.2022 WEEKEND FEELS & SELF DISCIPLINE Often they feel impossible to combine, if your too restricted through the week your only option is to cry your self to sleep until your cravings vanish or binge Allow yourself some flexibility through the week to enjoy the foods you like in moderation while allowing for it in your calorie intake. ... Balance is key to a sustainable diet/lifestyle. Trust me I have experienced both ends of the scale. Binge eating and a unhealthy mindset doesn’t get you anywhere. Realise your troubles associated with food before they become habits. #enjoylife #weekends #balance #mindset #healthyeating #unhealthyeating #habbits #bingeeating #train #fitness #gym #movement #

07.01.2022 Grab a bar, and get after this one Share your time

06.01.2022 Kettlebells one of the best pieces of equipment you can get your hands on. Small,Effective & versatile Single arm walking lunges. ... #legs #coreworkout #shouldersworkout #balance #concentration #fitnessmotivation #gym #health #training #weightlossjourney #fatloss #muscle #london #australia #photography #kettlebellworkout

06.01.2022 SCALES For fat loss ... For years I was obsessed about the number that would appear on that stupid house hold staple #scales Once I worked up the courage to jump on the dreaded thing first up in the morning, of course before I ate Or had my 1st coffee, but definitely after my visit to the toilet (no 2) because all of these actions affect the number we feel so attached too. The heart rate rises, the nerves build because if that number increases it was enough to send me into a downward negative spiral for the day or even week. But with saying that, the slightest decrease would produce a natural high that motivated you for the week ahead. #fitspo #yourkiddingright #stupidity This is what you call a UNHEALTHY relationship causing more harm then good. This is stopping you from one of the best & most empowering things you can do in your life. Trying to grow and better yourself daily is something I feel everybody should experience. Using scales to judge fat loss progression!! #misleading #wrong Something that can change in a matter of seconds from something as little as a glass of water is clearly not a accurate measuring tool to judge your efforts in and out of the gym. Scales have a place in the world, (Professional athletes) Not in your bathroom at home. KEEP IT SIMPLE Progress Photos don’t lie Week 1 vs Week 8 This is where your hard work shows. #truthhurts #fitness #facts #dontbeadick #gym #diet #caloriecounting #caloriedeficit #fun #healthandwellness #healthyhabbits #unhealthyhabits #weightlosstransformation #fat #muscle #strengthtraining #enjoyment

05.01.2022 NEW TO FITNESS Over complicating things is setting you up for failure. #fail ... Hiit or Liss, Fasted or Fed, High Carb Low Carb, Good Carb Bad Carb, High Fat Low Fat, Good Fat Bad Fat, Meal Times Meal Frequency. #whocareswhatpeoplethink Start with realistic goals, I mean really realistic, CREATE HEALTHY HABITS Eat better, Sleep better & just move more. Keep calories and protein in check, the rest will follow. Find a balance nutrition,Exercise and enjoying yourself. 9 times out of 10 your results are not going to come as fast as you would like. Days, weeks or months. So buckle up this shit is going to be hard. #worthit #goals #sticktoit #calories #caloriedeficit #basic #realtalk #beginnerworkout #nutrition #beers #balance #cake

03.01.2022 The deadlift is a great exercise that works a number of muscles including your back, glutes and legs. It is one of the better exercises that target muscles in the upper and lower body within the 1 movement. Performing a deadlift with good technique is crucial to avoid injuries especially the lower back. #strengthtraining #powerlifting #gym #fitness #healthy #lifestyle #fun #enjoy #weightlifting #strongwomen #deadlift #compoundexercises #fatloss #exercise #happy #newyear #mondays

03.01.2022 CARBS Carbohydrates are 1 of 3 macronutrients alongside protein & fat. Carbs should be incorporated into a healthy diet in moderation, they are your bodies default energy source. ... Without carbs we can feel tired, lethargic and #hangry People associate fast fat loss with low carb diets not exactly how it works. Carbs hold water in the body, dropping your carbs leads to less water retention = a lower number on the scales. You didn’t just drop 2kg of fat in a week!! I know I am a much happier person when I have a balance of all 3 macros. I don’t believe that you need to cut out any food groups to hit whatever goal you are trying to achieve. Carbs are not the enemy, any food consumed in excess will cause weight gain. Eating more calories then you burn in a day is the culprit you need to control. Who in there right mind would want to eliminate. #pizza #pasta #oats #fruit #beer Let’s concentrate on a balance, if your craving carbs, eat the dam carbs but just be aware of everything else you are eating during the day. #carbsarelife #pizza #bread #pasta #beer #alcohol #fruit #training #gym #gains #weights #muscle #leanmuscle

03.01.2022 Constantly chasing progress with no results ? This 6 week kick start program will teach you every thing you need to know from correct training techniques for specific results, correct lifting techniques,counting calories, tracking macros Most importantly !!... Creating healthy habits that are sustainable and enjoyable. No one wants to torture themselves in the gym and feel guilty for that mid week slip. FIND THE BALANCE Message me for details. #sunshine #sunshinecoast #fitness #health #fun #results #enjoyable #exercise #progress #weights #cardio #fatloss #barbellworkout #fullbodyworkout #strengh #bootcamp #onlinetraining #balance

02.01.2022 This should be on everyone’s to do list. Constantly seek out opportunities to grow and surround yourself with people who will inspire and motivate you to do better and to be better. Don’t ever stop learning. Don’t be afraid to fail... #dontsettle #learn #grow #inspire #motivate #educate #health #fitness #mindset #growthmindset #failfastfailforward #strength #bigthingscoming #onlinecoach #personaltrainer #nutrition #instagram #instagood #quotes #quoteoftheday #awareness #grateful #grattitude

01.01.2022 - COMMITMENT Right it down, what you want to achieve, how your going to do it. What’s going to stop you, what’s going to help you & Do that shit every day!! - EASE INTO IT ... Start small, workouts that are super achievable, that don’t need to take 2hrs & work your way up one day at a time. Inconsistent workouts leads to inconsistent results. Every body likes a challenge but if you can’t walk for 3 days your going to psych yourself out of training. - ENJOYMENT Please find exercise you enjoy, this will go along way to helping you stick it out. Book classes, climb mountains, ride bikes, go running, swimming & lift weights if you hate it on week 1 your going to hate on week 8 - PLAN Plan your weeks, from the time you get up, how long you can train, when you can eat, stretch, get your clothes ready the night before, your meals and your set to hit whatever goals you might have. - TRACK PROGRESS This is a big one, check in weekly with your self. What could you have done better, did you train as hard as you could on that day, could you have made better food choices, How’s your energy, your sleep, Pick a morning to take photos and measurements and keep that consistent. Looking at yourself every day you don’t notice the small changes, photos don’t lie Nothing is more motivating then seeing all your hard work pay off. Start the year strong, positive & give yourself 12 weeks. #believeinyourself #progress #12weeks #motivation #dedication #consistencyiskey #plan #mealprep #ownyourlife #positivevibes #training #trainingpartner #hardwork #weightloss #strength #fun