B.T.Y Fitness | Sport & fitness instruction

B.T.Y Fitness

Phone: +61 422 224 405

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30.01.2022 Workout of the Week A little conditioning number for you today. You will need a kettlebell or dumbbell and a skipping rope (can always do high knees on the spot) for this one but it'll be worth it. Don't forget the bonus round!! Getting those rows (upper pulling exercise) in is necessary.... Have a go and let me know how you get on in the comments below. - - Please remember to warm up and work within your own ability. Feel free to progress or regress some exercises or replace them completely with exercises you feel comfortable with - - Split Leg Deadlift - https://www.youtube.com/watch?v=Tem6OaPIadc KB Pull n Press - https://www.youtube.com/watch?v=dNiii5yZrFQ Floor to Frogger - https://www.youtube.com/watch?v=TKuoxTHZj9s

25.01.2022 Here’s a SLACKER HACK to help keep you motivated whether it’s for your workouts, your meal prep, or anything else you’re doing in your life. Are you ready? It’s TAKING THE PATH OF LEAST RESISTANCE. This is actually backed by science! Researchers at University College London found that people in a study naturally chose tasks that required the LEAST effort without even realizing they were making that choice!... Whenever given options, they naturally gravitated toward the easiest ones. Since many people tend to skip their workouts - let’s talk about how you can apply this principle in your own life: Some days you will naturally be more motivated than others. Here’s what to do instead of skipping your workout altogether, or being discouraged on those days you aren’t feeling it. Do a workout you find the easiest! That could be taking a walk or stretching out vs. running or lifting weights. During the workout, you might find your motivation returns thanks to the feel-good hormones that your body releases in response to exercise and it will spur you to do more. Or, you might find that you’re happy with the least amount. Either way, you will have gotten a workout in, and helped reinforce your healthy habits! You can apply this strategy to ANYTHING in your life that you’re trying to accomplish if you’re having a hard time getting motivated. Something is ALWAYS better than nothing. Wouldn’t you agree? What do you think?! Let me know below - - REFERENCE: https://elifesciences.org/articles/18422

25.01.2022 "For me, becoming isn't about arriving somewhere or achieving a certain aim. I see it instead as forward motion, a means of evolving, a way to reach continuously toward a better self. The journey doesn't end." - Michelle Obama

25.01.2022 Doctors don't make you healthy. Teachers don't make you learn. Trainers don't make you fit. Coaches don't make you rich. At some point you have to realise your growth is your responsibility.... Are you thoughts and actions holding you back from growth??

24.01.2022 LOVE getting messages like this. We don't promote restrictive eating. We don't promote cutting food groups for weight loss results. We don't promote good food and bad food.... We simply encourage our members to eat more of the foods that nourish and fuel our body and less of the foods that are less nourishing for us. It really is that simple ....

24.01.2022 Fall in love with taking care of yourself. Fall in love with becoming the best version of yourself but with patience, with compassion and respect to your own journey. The day you plant the seed is not the day you eat the fruit.... be patient.

23.01.2022 You know what I want to do? Wake up one weekend and not have to go anywhere and just do nothing .... A weekend wasted isn't always a wasted weekend. Have an amazing weekend.

22.01.2022 "We can be our own worst enemy sometimes. We often think the worst or expect the worst because it's the easiest thing to believe, because we don't believe in ourselves. Be a little kinder to yourself. Give yourself the credit you deserve and try and see the situation for how it is, and not how you have created it in your mind. Give your mind a little rest, beautiful. Save that brain space for new ideas, for new adventures, for the things you love and for the people you love. Breathe in, breathe out. You got this." - @momentaryhappiness

21.01.2022 ** WORKOUT WEDNESDAY ** This week I've got a little Booty Burner for you and it's only 15 minutes long!!! This workout can be done all on it's own or at the end of your workout; wish to make it a little more challenging? Add a resistance band or some weight * Please remember to warm up and work within your own ability.... * If you need to alter some of the exercises feel free. See more

18.01.2022 If you start today ... like right now ... you'll be that much closer to achieving your goals ...

18.01.2022 Who else is ready for a FRESH START in 2021!? 2020 has been a rough year for all of us. And it feels like we're all carrying this heavy weight physically, mentally, spiritually, emotionally...... but we don't have to carry that into 2021! We can have a fresh start, from a blank slate, and learn from the lessons 2020 taught us. That's why I'm excited to share my new 2021 Goal Setting & Fresh Start Workbook I created it to help you shed the weight of the past year, take back control, and move forward into your own FRESH START! Oh and btw....this is NOT just some fitness goal planner... Your new workbook will help you take inventory and pinpoint the areas in your life that are going well and also zero in on those areas that need a little attention. Then, you’ll put your action plan together to take that first step towards your goals! whether it's... Health & Wellness Relationships/Social Life Self-Development Career Financial And so much more! The best part is you can get it FREE at the link below. Just click below, tell me where to send it and it's yours! Let’s make 2021 a year to remember for something GREAT. https://btyfitness.activehosted.com/f/13

17.01.2022 I've had so many people over the last few weeks concerned about starting their health and fitness journey - this one is for you No one is concerned about how fit or unfit you are, how big or small you are, if you're old, young, a new mum, haven't exercised for years, a student or in a white collar job... All that we're concerned about is if you're willing to put in YOUR 100%. #lovethosepeople #sweatwithfriends #succeed #btyfit #btyfamily

17.01.2022 The only thing that travels faster than light is the weekends Make sure you're spending it doing something that bring your joy and feeds your soul.

16.01.2022 The way of eating at B.T.Y has no "label." Given our scope of practice, we just encourage you to include as much real whole food as possible whilst consuming the non-ideal foods sparingly. Often times people will still get all wound up, "well what can I eat?" Umm, stuff like this!! Real, whole, fresh, delicious food https://beautyandthebenchpress.com/california-burrito-bow/

16.01.2022 While you're working for what you want don't forget to be proud of how far you've come and what you've already achieved.

16.01.2022 Self care is giving the world the best of you, instead of what's left of you. - Katie Reed Here is your evening reminder to take a little time to refill your own cup before letting so many others drink from it.... xx

16.01.2022 Here is a quick tip if you sit a lot! It’s about adding some twisting/rotational stretches to your day! It feels GREAT and they can help loosen up your shoulders, lower back, and hips. Almost everything we do in life works in two planes of motion either front and back or side to side. That’s why it’s a good idea to add movements in what’s called your body’s transverse plane!... That is a fancy term for when you rotate any of your joints. Here’s a simple twisting stretch you can do at work... Either stand or sit up tall with your feet firmly planted on the floor. Think about making yourself about 2 inches taller than you actually are, with your shoulders back and abs strong! With your core lightly engaged, rotate your body to the left so that your shoulders face the wall on the left side of you. Hold for 10-20 seconds and then slowly turn to the other side. Repeat a few times on each side. Feels so good! If you want to take it to the next level, the picture below is another another rotational stretch you can add to your post-workout routine. Happy twisting!

15.01.2022 Guns out for Heidi’s big 100 covid ain’t stopping her a small, and very cute, child ain’t stopping her having a partner that works away ain’t stopping her ... Get out of the way!!!! Awesome job Heidi!! A milestone worth celebrating

14.01.2022 ** I'm looking for 7 people ** I know it's been a disruptive year. I know it's been a year where your focus has been elsewhere. I know it's been a year that's been hard to commit to something. I know you're contemplating just riding out the rest of this year and hoping 2021 holds the answer to your dreams/goals. BUT .... I know those COVID kilo are getting to you. I know you feel your health and fitness has taken a hit this year. I know you know you need to take some time for... yourself to work on it. I know you want to be better than yesterday. The time is going to pass anyway; I couldn't think of a better way to spend the rest of this year than working on a healthier, fitter, stronger, more confident version of yourself. Now is not the time to put your health and fitness goals on hold until next year? Are you ready to make some proper goals and action steps for yourself? Are you ready to stop measuring your progress by the number on the scales? Are you ready to find a version of you, you didn't know was in there? Are you ready to join a team who can help you achieve more than you thought possible? Comment "I'M READY" below or PM me and I'll send you the details of our next 6 week training block. We start Monday ...

13.01.2022 I have a tip for you today that will help you relax, soothe your muscles AND keep you warm. It’s a homemade heating pad, using just three things uncooked rice, a large sock, and, if you’re feeling crafty, a ribbon or string to tie the sock shut (or you can just tie a knot in the sock!). The amount of uncooked rice you’ll need depends on the size of the sock you’re using as well as how flexible you want your homemade heating pad to be.... I personally like mine to be pretty flexible, so it will fit easily around my neck or shoulders if I’m trying to target those areas. You’ll want to get any kind of rice EXCEPT processed instant rice, because it will crumble with use. All you have to do to make your heating pad is pour the rice into the sock until you reach your desired length/flexibility, and then tie it shut. Note: If you want a more soothing experience, add a few drops of pure organic peppermint or lavender essential oil to the rice and mix it well before adding it to the sock. To use your new heating pad, simply place it in the microwave for 1-2 minutes depending on the wattage of your microwave. When it’s heated to your desired temp, simply wrap your DIY heating pad around the area you want to target and let it do its job. These can be reused over and over again.

12.01.2022 Pop this one on your back to school cooking list Loaded with Goodness LCM Bars. Possibly my favourite recipe! It is super quick and easy with no blending required, just throw it in the bowl, mix and eat. My 11 year old whips it up in no time. Perfect for the lunch box and freezer. Get the recipe here https://wholefoodsimply.com/loaded-with-goodness-lcm-bars/

12.01.2022 Best music or songs for workouts?! Let me know below!

12.01.2022 The most important thing I've learned in life, and I can't stress this enough.... You gotta make a salad in a bigger bowl than you think.

12.01.2022 When I tell you, "You got this!" I'm not saying it out of habit. I'm reminding you that I believe in YOU, even if you are struggling to believe in yourself.

12.01.2022 MYTH OR FACT Playing a video game can help stop a craving. . ... . . YES! Researchers found that playing a game of Tetris actually helped people overcome their cravings! Scientists think that playing the game distracted them long enough for cravings (which usually last just a short while) to pass. In a study published in the journal Appetite, college students who were having cravings either played a video game or waited for the computer to load. A quarter of the game players reported their cravings went away. Note: it doesn’t have to be Tetris, according to the researchers. It can be anything that requires focus and has plenty of eye-grabbing visuals! - - REFERENCE: https://www.womenshealthmag.com//a1/how-to-fight-cravings/

09.01.2022 7.5 hours on a zoom course certainly had its ups and downs .... the best part, amongst the new knowledge of course, was being able to spend time learning with people from all over the world (USA, Cambodia, Netherlands, Singapore) and with so many different backgrounds (Pilates, yoga, mountain bike instructor, physio, exercise physiologist, pe teacher, fencing instructor). How cool is that!! Only 7 more hours to go tomorrow

08.01.2022 Sugar in Disguise .... Did you know that sugar comes in many different forms and can be listed as many different names on food labels? Are you a little too dependant of sugar to get yourself through the day? Are you looking for that 3pm sugar hit?... Think about what leads you to crave sugar. Think about how you're feeling at the time of cravings. Think about your habits earlier in the day, did they lead to this 3pm binge? Think about if you can include more nutritious foods into your day.

08.01.2022 Stop following the fads, it's what you do consistently that gets results: Eat to nourish your body and it's performance Get good quality sleep (7-9 hours each night) Exercise regularly Stress less and keep your mind in a positive place... Enjoy the journey This is a wagon you cannot fall off ....

07.01.2022 What’s your favorite go-to dinner for busy nights?

05.01.2022 If you want things to change, then you have to change.... a little at a time. At B.T.Y we don't expect you to come to class and keep up with everyone else, we don't expect you to severely change your eating habits all at once, we don't expect you to push yourself to complete exhaustion each day/week, we don't expect you to push through the pain. At B.T.Y we expect you to have a positive attitude, we expect you to find a schedule that works for you that you can consistently su...stain, we expect you to put in your 100% whatever that may look like. We're here to prove that "bootcamp," "working out," "training," "gym," aren't scary words and that when made a consistent part of your weekly routine can make a huge impact on your health, fitness, life and mind. Want to make an impact on your life? Join us now! Message me today to arrange your first session.

04.01.2022 Results happen over time, not overnight. Work hard, stay consistent and be patient.

03.01.2022 I'm working on myself, for myself, by myself. Make yourself a priority. Fill yourself up. Become the best version of yourself. And inspire others to do the same.

02.01.2022 Be mindful of the link between present action and desired future outcome. Ask yourself, if I repeat today's actions 365 times, will I be where I want to be in a year??

02.01.2022 2020 you have certainly been a year to remember but what an amazing year you’ve been. Looking back I choose not to focus on the stress that came with covid because with out it we wouldn’t be exactly where we are now or have the memories of the year we do. Instead I’m focusing on all the amazing memories that came out of this year .... Our annual Easter egg hunt via zoom... The first session back after restrictions were eased Our Spartan virtual weekend The amazing sunrises and sunsets we witnessed The relationships developed between our members and BTY kiddies The relationships I get to have with our members children The excitement when our mumma’s tell me and the group they’re expecting and guiding them through My first 2 day zoom professional development course (animal flow .... watch this space) Welcoming Kohin to our BTY team as a trainer Our first Spartan event back post covid Our music bingo and colour fun Christmas parties and of course The crazy milestone photos This group is my family and every part of me is poured into making this not just an exercise group but a total experience you don’t want to go a day without. Just as it takes a village to raise a child, it takes a supportive, encouraging environment to help you believe there is no limit to your potential and will willingly help you achieve the impossible. Here’s to making more amazing memories in 2021 with you all. x

01.01.2022 Q: What’s the best thing to eat after my workout to help speed up recovery? A: When you work out, your muscles use their stored glycogen as fuel. Plus, exercise can break down your muscle proteins. What and when you eat can both help refuel your muscles AND repair them!... Your muscles are especially receptive to refueling in the 30 to 45 minutes right after your workouts, so that’s the optimal time to eat your post-workout snack. What should you eat in your snack? Here’s what research suggests: Protein: Aim for 0.14 to 0.23 grams per pound of bodyweight (or 0.3 to 0.5 grams per kg) of protein to help repair your muscles. For most everyone, that’s between 20 to 40 grams of protein. Carbohydrate: Shoot for about 0.5 to 0.7 grams of carbs per pound (1.1 to 1.5 grams per kg). A good shortcut to follow is to eat 3x as many carb grams as protein. Some ideas: Eggs & oatmeal Protein shake with banana and berries Greek yogurt with fruit All that being said what you eat ALL day will have the biggest impact on your results, of course :-) What’s YOUR favorite thing to eat after a workout?! REFERENCES: http://www.healthline.com/nutrition/eat-after-workout

27.12.2021 We never know how someone feels about their body, and it is not the most important or interesting thing about them. Let's try and change the conversation.....

07.12.2021 I'm certain you all know that hunger can be mistaken for thirst ... right But Did you know that unintentional dehydration contributes to pain and inflammation in the body?... Did you know that just because you're drinking water doesn't mean it's delivered to where it has to go (our cells)? Did you know that it's not only plain water that keeps us hydrated? We can obtain water through fruits and vegetables and herbal teas. There are plenty of differing "perfect amounts" and calculations out there and our body typically tells us through the colour of our urine BUT if you're looking for numbers, aim for roughly 33 mls of water for every 1kg of body mass. Happy hydration :-)

26.11.2021 "These delicious Lasagna Stuffed Zucchini Boats are a healthier take on the classic layered Italian lasagna we all love. Here we swap traditional lasagna noodles for zucchini and make them into easier to assemble boats instead. It’s one of the TASTIEST ways to make zucchini! You won’t even miss that pasta in this hearty, flavorful and CHEESY lasagna dish!" https://www.cookingclassy.com/lasagna-zucchini-boats/

08.11.2021 "Surround yourself with the dreamers and the doers, the believers and thinkers, but most of all, surround yourself with those who see the greatness within you, even when you don't see it yourself." - Edmund Lee