Nina B Personal Trainer in Maroochydore, Queensland | Gym/Physical fitness centre

Nina B Personal Trainer

Locality: Maroochydore, Queensland

Phone: +61 498 663 462

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• Gym/Physical fitness centre
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25.01.2022 Have you ever wanted to do something but been too scared to try it? Been too scared to approach a pt to get help creating a healthier lifestyle and build a stronger body? I have lost count of how many times I've felt that fear! This is how I felt when the lockdown started back in March, I spent the first few days panicking: How are we going to cope without my income?... What am I/are we going to do? What’s going to happen if Dennis loses his income too? Will we lose our house? Virtual classes? I don’t think I can do that, I can’t be in front of a camera And the list went on and on and on. It would have been so easy to just do nothing, sit and watch Netflix everyday and hope things would work out, BUT: My passion for helping people kicked in and I created a FB group for all my clients and members of the clinic, so that I could try to help them stay motivated and active during lockdown I started doing virtual zoom classes I started doing some virtual one-on-one pt sessions I started working on creating content for my social media I started to record my own workouts at home and posted them on my social media hoping it would give someone a little bit of inspiration of what to do without a lot of equipment ALL of these things ABSOLUTELY terrified me! I thought my virtual classes would be a complete failure, that people would judge me, my workouts and my social media content. That fear was the same fear I had when I went to a gym for the first time! But you know what, I still did it all and nothing bad happened. People loved it and I am so grateful that I gave it a go. A new dream was born and I’m now on a mission to help even more people! I guess the point of this post is don’t let fear stand in the way of you creating a healthier and happier life for yourself! What fears do you have and how are you trying to overcome them? Comment below and let’s chat about what's holding you back

23.01.2022 Do YOU sit at a desk all day? Do YOU suffer from poor posture such as rounded shoulders and forward head causing you pain? Then these two stretches are for YOU! ... Try to incorporate these stretches on a DAILY basis, as many times as you can during the day. Aim to do at least 5 each side, hold while taking 1 2 deep breaths. Remember, the most important part is being CONSISTENT Please tag any friends in this post (or share it) that you think would benefit from this tip

23.01.2022 TRUE OR FALSE ? The more time you spend at the gym the betterTRUE OR FALSE ? The more time you spend at the gym the better

22.01.2022 My self-confidence has been really low my whole life. I have a deep-rooted fear of disappointing people and I have lived my whole life always wanting to make everyone else happy and never standing up for myself This is NOT a way to live! I don’t know why I feel that everyone else’s happiness is more important than my own, but I have realised it needs to stop My job is to help people, but can I really give them my very best if I’m miserable myself? Well, the ...answer is NO, I can’t It is TIME for me to take back control of my life and start focusing on what I need to become a happier, healthier and better person, so that I can keep doing what I love Thanks to Louise McVie I am going to get there, I am learning how to say no and stand up for myself and do what’s going to help me and my business going forward I am excited to start getting rid of all the doubt that has been holding me back my whole life, I AM GOING TO BE IN CONTROL! It is OKAY to put myself first and others second It is OKAY to say NO, I deserve better I AM good enough to be whoever I want to be These are three of my newest affirmations. I say these out loud to myself every morning before I go to work and every night before I go to bed, with conviction! I have been saying affirmations to myself for a while, but there was no conviction in my voice when saying them. How the hell am I supposed to believe them if I can barely say them out loud?? I don’t think this will be easy, but it will be so worth it in the end, no matter what happens in the meantime

22.01.2022 7 Things Everyone Should Keep In Mind Go after dreams, not people Love yourself and the rest will follow ... Never lose your sense of wonder You are capable of more than you know No regrets in life. Only lessons learned Your only limit is you Life goes by in the blink of an eye. So LIVE life! I don’t have all of these down pat, and that’s okay. As long as I am working on them, which I am on a daily basis I just love all of them and I hope you guys can resonate with them as well. We only have one life so go live it the best way you can See more

21.01.2022 If you want a great burn in your legs, try this exercise Key things to remember: Weight through the heels... Chest nice and tall, core engaged, don’t round your back Make sure knee stays above heel when doing the lunge Keep hips down the whole time If you get pain, please stop Have fun, give it a go and let me know what you think

21.01.2022 This is for anyone on the Sunshine Coast that have been through or are going through Breast Cancer. My beautiful friend Joanna (a breast cancer survivor) is on...e of the creators of this free group. They meet up once/month for a social gathering where you get to meet other survivors, receive and offer support and just hang out with a bunch of awesome people. You can either join the group on FB or send them an email to find out when the next meet up is Please forward this message or share if you know anyone that would benefit from this

19.01.2022 How many serves of fruit should an adult eat? These are the minimum recommendations (based on people of average height and sedentary to moderate activity levels): Men and women (including pregnant women and lactating women), aged 19 70+, should eat a minimum of 2 serves of fruit per day.... How much is one serve? One serve of fruit is approximately 15gr (350kJ) which is: 1 medium apple, banana, orange or pear 2 small apricots, kiwi fruits or plums 1 cup diced or canned fruit (no added sugar) Or occasionally: 125ml ( cup) fruit juice (no added sugar) 30g dried fruit (for example, 4 dried apricot halves, 1 tablespoons of sultanas) Eating dried fruit regularly, is not recommended as it is high in kilojoules, can stick to the teeth and increases the risk of dental decay. Also, you can easily eat more than you realise! Eat your fruit and enjoy the health benefits

16.01.2022 Throwback to late 80’s (possibly -88) We went on a family holiday to Denmark and had so much fun This is my sister Katarina, her two daughters Jennifer and Veronika, my brother Per and me

16.01.2022 My set up at home is far from perfect. My home office is the kitchen table but I am trying to make it as good as I can. Thanks to Dennis work I got to borrow an office chair and a good monitor, so I’m not stuck sitting on a dining chair looking at the tiny laptop screen. I’ve got the screen up on some books to get it at the right height and I bought a lumbar support cushion from Officeworks to help me to sit up straighter and avoid putting all the pressure in my lo...wer back. In the perfect world we’d all have desks that can be raised so we can alternate standing and sitting, but for many of us that is not an option. So we need to make the best we can with what we’ve got. Try to get away from using the laptop only, connect the laptop to a bigger monitor and use an external keyboard. Remind yourself constantly to sit up straight, put a rolled up towel behind your lower back to prevent you from slouching if you don’t have a lumbar support cushion. Try keeping your feet flat on the floor, don’t cross your legs. I am guilty of crossing my legs all the time and it causes so many issues and imbalances. Make the text bigger on your screen if needed so that you don’t reach your head forwards to read it. Remember to take a break at least once every hour, stand up or walk around for a minute. Do some stretches. How is your set up at home or at work? How can you improve it?

15.01.2022 What do we do when I’m feeling a little too homesick? We go to IKEA so we can eat some meatballs and buy some other Swedish goodies

14.01.2022 Looking For 5 Ladies, 40+ To Test Pilot My New Body Transformation Program Drop a 'PILOT' below Looking For 5 Ladies, 40+ To Test Pilot My New Body Transformation Program Drop a 'PILOT' below

14.01.2022 WATER We all know that we should stay hydrated, but what does water actually do for our bodies? Here are 6 examples of why it’s important to drink plenty of water: ... 1 It helps create saliva. Water is a main component of saliva. Saliva is essential for breaking down solid food and keeping your mouth healthy. 2 It regulates your body temperature. Staying hydrated is crucial to maintaining your body temperature. Your body loses water through sweat during physical activity and in hot environments. If you’re sweating more than usual, make sure you drink plenty of water to avoid dehydration. 3 It protects your tissues, spinal cord, and joints. Water consumption helps lubricate and cushion your joints, spinal cord, and tissues. This will help you enjoy physical activity and lessen discomfort caused by conditions like arthritis. 4 It helps fight off illness. Drinking enough water can help prevent certain medical conditions, such as: constipation kidney stones exercise-induced asthma urinary tract infection hypertension Water also helps you absorb important vitamins, minerals, and nutrients from your food, which will increase your chances of staying healthy. 5 It aids in cognitive function. Proper hydration is key to staying in tip-top cognitive shape. 6 It prevents overall dehydration Dehydration is the result of your body not having enough water. Severe dehydration can result in a number of severe complications, including: swelling in your brain kidney failure seizures Make sure you drink enough water to make up for what’s lost through sweat, urination, and bowel movements to avoid dehydration. Since I started working from home, I’ve added a reminder in my calendar so it pops up every hour and I fill up my glass of water. It ensures I get a minimum of 8 glasses in while I work, most days I drink quite a lot more than just 8 glasses STAY HYDRATED PEEPS

12.01.2022 Happy Monday Everyone! I hope you all had a fabulous weekend, mine was filled with Now it's time to crush another week, working on my dream ... What are your plans for this week?

12.01.2022 In order for us to eat well, we should be enjoying a variety of foods from the Five Food Groups. Do you know what the Five Food Groups are? Vegetables and legumes/beans... Grain (cereal) foods Lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans Fruit Milk, yoghurt and cheese It is recommended, for good health, that you eat a variety from each of the five food groups daily, within the recommended amounts. This does not mean that you need to eat something from each food group with every meal. Try to eat a variety of foods within each of the Five Food Groups. Different foods vary in the amount of key nutrients that they provide. For example, orange vegetables such as carrots and pumpkin contain a lot more vitamin A than white potatoes. I will go into more details of each food group in other posts, so stay tuned

12.01.2022 There are lots of different ways to open up your chest and work on some rotation in your thoracic spine. Here is one that you can try to do if you find that your chest is tight and you lack mobility in your back, it is called Open Book. Lie on your side, bottom leg straight and top leg bent at 90 degrees, opposite hand holding the knee, so it doesn’t lift off the floor... Reach your top arm forwards, then pull your shoulder blade back and bring the arm over to the other side The goal is to get the shoulder and arm down to the floor but DON’T force it You can add little angels by bending your arm and move it up and down gently Don’t forget to breathe! Slow and controlled breathing, in through your nose and out through your mouth. Please let me know if you find this helpful, feel free to share with anyone you think would benefit from this video

08.01.2022 Current vibe: Doing me Restoring myself... Lots of water Back into working out Moving my body daily Working hard to make my dream come true Improving my eating habits Practicing being present, being in the moment Saying no to things that won’t get me closer to my goals Staying focused What is your vibe today? See more

08.01.2022 After yet another fantastic coaching call with Louise I realised that I am hardly ever properly in the moment. I’ll go for walks or climb a mountain on the weekends, but I don’t take it all in because my mind is busy going a hundred miles per hour and all of a sudden I’m at the top of the mountain or I’ve finished the walk, and I wouldn’t be able to tell you what I saw, felt, smelled etc. I could tell you what the view is like from the top of the mountain but not ...what the hike up there was like. How sad is that? So I am going to practice being in the moment, being in the present more and more. If that means slowing my walks down, not listening to music while I walk and really try to focus on everything around me. What kind of noises can I hear? What does the fresh air feel like, or smell like? Is there a breeze and how does it feel on my skin? What about the trees? The leaves? Any animals around? It’s like I’m on autopilot, just going through life without actually experiencing it, enjoying it to the fullest and not appreciating the amazing place I call home. I live in such a beautiful part of the world and it’s time I start appreciating it properly! Are you good at being in the present, being in the moment?

08.01.2022 Let’s dive in to the first of the Five Food Groups today, Vegetables and Legumes/Beans. Did you know most Australians eat only about half the recommended quantity of vegetables per day? Eating vegetables, especially colourful ones comes with a reduced risk of stroke and weight gain. There is also strong evidence that with each serve of vegetables you eat each day, you reduce the risk of coronary heart disease. There are SO many benefits to eating enough vegetables each ...day! Vegetables, including legumes/beans are nutrient dense, low in calories, and are a good source of minerals and vitamins (such as magnesium, vitamin C and folate), dietary fibre and a range of phytochemicals including carotenoids. Vegetables come from many different parts of the plant, including the leaves, roots, tubers, flowers, stems, seeds and shoots. Legumes are the seeds of the plant and are eaten in their immature form as green peas and beans, and the mature form as dried peas, beans, lentils and chickpeas. Vegetables can be broken up into different groups, with each group providing their own unique nutrients: Dark green or cruciferous/brassica: Broccoli, brussels sprouts, bok choy, cabbages, cauliflower, kale, lettuce, silverbeet, spinach, snow peas Root/tubular/bulb vegetables Potato, cassava, sweet potato, taro, carrots, beetroot, onions, shallots, garlic, bamboo shoots, swede, turnip Legumes/beans Red kidney beans, soybeans, lima beans, cannellini beans, chickpeas, lentils, split peas, tofu Other vegetables Tomato, celery, sprouts, zucchini, squash, avocado, capsicum, eggplant, mushrooms, cucumber, okra, pumpkin, green peas, green beans More info to come

08.01.2022 Throwback to 2017 Back in the days when we did lots of pet and house sitting This is Manny and is one of the few photos from all our pet sitting days where I am actually in the photo too and not just the puppy or whatever animal we were looking after ... We have looked after lots of dogs , a couple of cats , birds , rats and fish Unfortunately we can’t do this anymore due to changes to work situations, but we have so many wonderful memories looking after these beautiful animals that we will cherish forever See more

07.01.2022 Today I want to talk a little bit about Fruit Once again most Australians eat only about half the recommended quantity of fruit per day, and instead many of us drink far too much fruit juice. Fruit juices can be high in energy (kilojoules) and low in dietary fibre, and can even damage your teeth. Whole fruits are a much better choice and are more filling.... Choosing fruits in season provides better value and better quality. Eating seasonally also adds more variety to your diet throughout the year. And just like with veggies, choosing different coloured fruits increases the variety of nutrients, which can enhance your health! Did you know there is increasing evidence that whole foods such as fruit are more effective in reducing the risk of cancer than specific vitamin and mineral supplements. Most fruits are low in energy (kilojoules) and high in fibre and water, making you feel fuller. This reduces the risk of overeating which can cause weight gain. The fibre in fruit is also thought to reduce the risk of some cancers, including colorectal cancer. Fruit is abundant in vitamins, minerals and phytochemicals. Vitamins such as vitamin C and E and different phytochemicals may reduce the risk of cardiovascular conditions. Potassium and magnesium found in fruit have also been linked to lower blood pressure. Different coloured fruits, especially orange, red and yellow fruit, contain carotenes (Vitamin A) which are also thought to assist in immune function. Choose fruits from these different fruit categories: pome fruits such as apples and pears citrus fruit such as oranges, mandarins and grapefruit stone fruit such as apricots, cherries, peaches, nectarines and plums tropical fruit such as bananas, paw paw, mangoes, pineapple and melons berries other fruits such as grapes and passionfruit My favourite fruit from each category are Pink Lady Apples, Navel Oranges, Cherries, Pineapple, Berries and Passionfruit. What are yours?

06.01.2022 I’ve had a lot of conversations lately with ladies thinking that the only way for them to lose weight (when they’re 40+) is to do endless amounts of cardio and restrict their diet a lot, i.e. no more carbs ever, no more alcohol, no more chocolate etc Do I believe that to be true? Hell NO! Hours and hours of cardio is not the way to go ladies! ... Firstly, to lose weight you need to be in a calorific deficit, meaning you need to consume less calories than your body will burn to maintain your current weight. You can still be in a calorific deficit AND enjoy some of the foods you love, don’t restrict yourself too much. It will only set you up for failure Secondly, doing endless amounts of cardio will increase your cardiovascular fitness and yes, you might lose weight BUT you might not be losing body fat If you are losing muscle tissue instead of fat, the number on the scale will go down, but is that the kind of weight loss you’re after? I didn’t think so Resistance training with a cardio or HIIT finisher is one of the most effective ways to lose body fat Building lean muscle tissue will help you burn more fat and make you look leaner (aka smaller) even if the scale doesn’t change that much Adding resistance training regularly WILL NOT make you bulk up like a bodybuilder ladies, I promise you that! Do not be scared to lift some weights! It will help with your fat loss and it will help build strong bones which is super important as we age See more

06.01.2022 How many serves of vegetables and legumes/beans should an adult eat? These are the minimum recommendations (based on people of average height and sedentary to moderate activity levels): Men aged 19 50 = 6 serves... Men aged 51 70 = 5.5 serves Men aged 70+ = 5 serves Women aged 19 50 = 5 serves Women aged 51 70 = 5 serves Women aged 70+ = 5 serves Pregnant women = 5 serves Lactating women = 7.5 serves How much is one serve? A serve of vegetables is approximately 75g (100350kJ) which is: cup cooked green or orange vegetables (for example, broccoli, spinach, carrots or pumpkin) cup cooked dried or canned beans, peas or lentils (preferably with no added salt) 1 cup green leafy or raw salad vegetables cup sweet corn medium potato or other starchy vegetables (sweet potato, taro or cassava) 1 medium tomato Starchy vegetables such as sweet potato, taro or sweet corn should form only part of your daily vegetable intake. The reason for this is because they are higher in energy (kilojoules) than other vegetables. Therefore, be mindful of the amount of starchy vegetables you eat if you are looking to lose a little bit of weight. Choose a wide variety of colourful vegetables that are lower in energy, that will fill you up but also help you control your weight.

06.01.2022 How responsible are you for your actions? Let’s get real for a while If you want to grow, you HAVE TO start taking responsibility for your own actions, for your own happiness, for your own health, for everything. If you don’t, you will never grow or change.... Let me explain what I mean by taking responsibility. How often do you blame other people or external circumstances? It’s raining so I can’t get my steps in It’s too cold to go to the gym or go for a walk Gyms are closed so I can’t train My partner doesn’t want to go to the gym and I don’t want to go by myself I’ve put on weight because it was Anna’s birthday and we had to go out for lunch I had a fight with my partner/kids/friend and my head is all over the place so there’s no point in trying to train There are so many of us that make these excuses all day, every day and we need to STOP it! We need to take responsibility for our actions or lack thereof. Let’s look at each scenario this way instead: It’s raining, but if I wear appropriate clothes I won’t get wet It’s too cold, but if I layer up I’ll only be cold for the first few minutes Gyms are closed, but I can still go for a run, walk, bike ride or do a bodyweight workout at home My partner doesn’t want to go to the gym, but I can still put my headphones on and go out and enjoy nature and my own company It was Anna’s birthday and we went out for lunch and I made sensible choices. I still had a great time and I didn’t go overboard and I feel no guilt I have just had a fight with my partner/kids/friend and instead of dwelling on it all day and getting stuck in a negative thought pattern, I took some me time, identified what caused the fight and took steps to make amends We all have the CHOICE to be responsible for our actions or keep blaming others How responsible are YOU for YOUR actions? See more

05.01.2022 If you suffer from pain in your back, give this exercise a go. It is great to target the muscles in your upper back and your shoulders, especially if you sit in front of a computer all day. All you need is a light resistance band and you’re ready to go ... Remember to keep your pelvis and lower back in a neutral position, do not arch your back to do this movement, and try to keep your ribs down. Add this to your daily routine and feel your back and shoulders improve Reach out if you need help

04.01.2022 If I Were To Share My Top 5 Desk Stretches... Who Would Want It For FREE? Comment "ME!" Below If I Were To Share My Top 5 Desk Stretches... Who Would Want It For FREE? Comment "ME!" Below

04.01.2022 Do you sit at a desk all day Do you have pain in your lower back? Try adding this stretch daily, you can even do it at work and see if you can get some relief from your pain ... Remember to NEVER push too far in a stretch, focus on deep breathing while holding the stretch. You need to be able to relax into the stretch

02.01.2022 ANKLE MOBILITY What does it do and why do we need it? The ankle is a hinge joint and its two most important movements are plantarflexion and dorsiflexion. Plantarflexion is when you point your toes downwards (like a ballerina going on to her tiptoes). Dorsiflexion is the opposite. This is when you lift the ball of the foot with the heel still in contact with the ground, bringing your toes up towards your shin.... Poor mobility in the ankles can cause all sorts of injuries and imbalances in your body. It can cause issues to maintain proper form during a squat, doing lunges, running and even walking and without proper ankle mobility we are more likely to have falls, so make sure to keep your ankles mobile. Poor dorsiflexion can be attributed to a number of factors. These include: Flexibility issues with the calf muscles (Gastrocnemius and Soleus). Ankle joint restriction. This can be due to a tight joint capsule and/or scar tissue and adhesions in the joint from prior injuries or surgeries. Anterior pelvic tilt posture. Bad posture (how often do you slouch when you’re sitting at your desk?) brings the body’s center of mass forward, which causes the ankle to plantarflex in an attempt to balance it out. Lower body injuries. If you are experiencing knee, hip or back pain as well as any other muscle soreness in the lower body, you will instinctively limp or modify your movement to avoid discomfort. Doing so will cause the ankle joint to tighten and limit its range of motion. Frequently wearing shoes with elevated heels will result in a progressive loss of flexibility. In this video I am demonstrating a simple test you can do yourself. The goal is to reach your knee to the wall when your foot is 10cm away from the wall. Test your ankles and let me know how you go. If your range is less than 10cm you need to start working on your ankle mobility. Want to know how? Send me a message and I’ll help you out!

02.01.2022 I HAVE A DREAM I want to create an online program to help people stuck at a desk all day, get out of pain and into movement, and start healthy eating habits I want to be able to help people from all over the world not just people on the Sunshine Coast, Australia!... I had so much time on my hands I figured this was the perfect time to sign up with a coach to help me get this dream happen Literally one week later the gym opened up again and I went back to work and I went from having ALL the time in the world to work on my dream to having NO time My stress levels went through the roof and my self-doubt kicked in; I’m already feeling like I’m gonna burn out, what am I thinking? There is no way I can do this! I want to help MORE people and make an even bigger impact, so giving up wasn’t an option I realised that if I wanted to make this dream happen, something else had to go so I made a decision to give up all my classes, to free up time After a couple of not-so-great chats with the clinic I had enough and this time I was going to say no and do what’s right for me This is how I felt the morning I was going to tell them no, I was confident I'd leave the meeting in tears I had the meeting, held my head high and they were perfectly fine with it! There was no anger, no argument, no trying to guilt me into changing my mind, nothing negative at all All that panic, stress and emotions I put myself through, thinking what MIGHT happen in the meeting. Not once did I think that it would go well The second I stood by my decision I felt 1000 times happier. I couldn’t wipe the smile off my face, even if I tried. I can’t believe I caused myself so much stress over nothing! My lovely coach told me that the only way to get from where you are to where you want to be, is moving towards the fears and the discomfort, not run away from it, and that is exactly what I’m doing What's your dream?

02.01.2022 What about milk, yoghurt and cheese? Low or reduced fat milk, yoghurt and cheese choices are recommended for most people two years and over, however many Australians consume only about half the recommended quantity of milk products or alternatives, but eat too many full fat varieties, which can increase their calorie intake and the saturated fat content of the diet Reduced fat varieties of milks are not suitable as a milk drink for children under the age of two due to th...eir high energy needs required for growth Milk can be fresh, dried, evaporated, or UHT (long life). Cheese is usually high in calories, saturated fat and salt and is best limited to 2-3 times a week. However, some cheeses also have reduced levels of fat and salt. Examples of milk, yoghurt and cheese include: Milks - All reduced fat or full cream milks, plain and flavoured, long life milks, powdered milk, evaporated milk, soy beverages (fortified with at least 100mg calcium/100mL) Yoghurt - All yoghurts including reduced fat or full cream, plain and flavoured, soy yoghurt (calcium fortified) Cheese - All hard cheeses, reduced or full fat for example cheddar, red Leicester, Gloucester, Edam, Gouda Soy cheeses (calcium fortified) What are some health benefits of milk, yoghurt and cheese? They provide calcium in a readily absorbable and convenient form. Calcium is essential in building and maintaining healthy and strong bones They also have various health benefits and are a good source of many nutrients, including calcium, protein, iodine, vitamin A, vitamin D, riboflavin, vitamin B12 and zinc If you follow a dairy food-free diet because of allergies or lactose intolerance, there are alternatives that you need to ensure you eat. I will give you some alternatives in another post

02.01.2022 KNEE PAIN WITH LUNGES There can be a number of reasons why you get pain in the knees when doing lunges: ... Weight is through the toes Knee is being pushed too far forward past your toes and you haven’t built up the tolerance for it Knee isn’t tracking in line with your 2nd or 3rd toe etc etc I know that my quads are extremely tight which causes a lot of strain on the knee in a lunge position So while I keep trying to release the muscles in my quads and stretch them out a bit, how do I change it up so I can still do lunges? I focus on doing a more glute focused lunge and boy, all I can feel is the burn in my glutes rather than my knee hurting Remember to keep the weight through the heels and do not round your back Give it a go and see if it works for you and please let me know how you go See more