Nucleus Fitness in Somerton Park, South Australia | Personal coach

Nucleus Fitness

Locality: Somerton Park, South Australia

Phone: +61 424 054 234

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• Sport & recreation
• Personal coach
• Sports & fitness instruction
• Athlete

25.01.2022 Even Toby is excited about me double teaching RPM & Pilates tomorrow morning @thegymglenlg Come along and reset the body clock after the week of festivities. See you from 8am tomorrow for Rpm and 9am Pilates

25.01.2022 Such a stunning morning for a bike ride. It never feels easy starting out in the dark, but watching the sun rise as you pedal is priceless.

25.01.2022 I created a Facebook group (Global Fitness Community) born from gym closures early on in the pandemic, as an off shoot of a messenger group made up of gym members from TGG (The Gym Glenelg), as a means to continue our norm in fitness as best we can under isolation restrictions. This has been created from my passion for fitness and wellbeing. There is no charge, and no up-selling once Covid-19 ceases to dictate our lives. This is from the heart, to bring a sense of personal we...llbeing, connection and friendship through community involvement via social distance and social media interaction. Since it’s beginnings in March this year the community has continued to grow, and we now have members worldwide. Thank you We are a group of individuals who have come together through a joy of gyms, cycling, yoga, keeping fit, triathlon, running, golf, swimming..... whatever floats your boat, be it as a participant to a weekly gym class, personal training session or a competitive athlete - we are a space for all! If you are interested in joining us I encourage you to get involved (look us up an request a join) and reach out with a workout you have done, something you have read that was interesting, to gain some inspiration or just even to say ‘G’day’ So, who am I!?! Well, essentially I am a nob in my lounge room filming exercise videos to share with you!! But, this nob does have a professional background in sport and exercise. I have spent the last 25 years working as a personal trainer, massage & muscular therapist, group fitness instructor (Spin, RPM, PWR45, Pilates, Freestyle) and soigneur with elite professional cycling & rugby. I am a cyclist myself and love nothing more than being on a bike, be it indoor or outdoor, studio or road. I am a Cycling Mums Australia Ambassador (CMA) and Fisiocrem Australia athlete, and a shared leader of CMAs Zwift Cycling rides. So, this is who we are!! Please feel free to help grow this community by inviting friends, and spreading our love of health and wellness through activity. Catch ya soon Letti

25.01.2022 Without giving anything away just yet .....another wee snippet of what filming we have done over the last couple weeks!

25.01.2022 Wednesday night is Pilates night. What better way to get over the hump but by working it (not this picture but we did)?? Come join me on our body build

24.01.2022 Working out while you’re pregnant offers lots of benefits for you and your baby. You'll get a boost in mood, a decrease in many pregnancy symptoms, and a quicker postpartum recovery. And your baby may enjoy a fitter heart, lower BMI, and boost in brain health. First up, it is important to get the all clear from your health practitioner. Pregnancy is not the time to start a new fitness kick and go full board into Ironwoman training (unless you already were), but, providing the...re are no underlying issues it is a great time to concentrate on you. A combination of strength and cardiovascular exercise is encouraged, and these can take the form of any activity you choose while taking into consideration your growing bump and any risks of impact to the area. Indoor cycling, crosstrainers, swimming, hiking, low impact dance classes, yoga, pilates, barre, tai chi are all relatively safe forms of exercise. Whatever you decide upon, just remember each pregnancy is different and each day is different. Listen to your body daily and only do what feels right on that day. Fuel up and hydrate well before and after each session. For more information reach out to Letti who is a qualified pregnancy exercise prescription practitioner.

24.01.2022 Fantastic real time virtual bike ride via Zwift this morning with the ladies from CMA. No matter the weather, out on the road or indoor trainer, it’s always great to hang out and chat over the love of cycling. If you haven’t yet checked out Cycling Mums Australia (be it you are a mum, honorary mum or know a mum) check us out on Facebook/Insta/Web

23.01.2022 Todays workout... 28 minutes of tabata style exercise. 20 seconds on 10 seconds rest, 2 movements alternating between, 8 times. 7 sets of pairs (you end up doing 4 rounds of each movement per set) You will need a timer and some good tunes!! NB: Yes, I do know my arse from my elbow (abs) when demonstrating glute bridge I said to secure your abs and glutes but my action was reversed (thinking too much ahead and my mouth was ahead of my thoughts) ... ........and, I may have said last set one set early (story of my life!!! ) Enjoy!! And let me know how you go!!

23.01.2022 So the cat is out the bag as it were.... During 2019, I was active in developing and filming a series designed for police officers, and tackling both physical fitness and general health wellbeing. A website has been developed consisting of educational and instructional videos, along with health and fitness content pages, taking an holistic approach to the promotion of healthy behaviours at work and at home. ... I am proud to be a part of this development to better assist our first responders. This is the beginning, we have so much more to come. #fitcops #balance #wellbeingintheemergencyservices

23.01.2022 Getting all bendy and stretchy with Pilates Great class tonight. Loved having you there Tania

22.01.2022 https://pilateslessons.org/pilates-during-pregnancy/

22.01.2022 Strong doesn’t mean, necessarily, big bulging biceps, strength comes in total control over your body. Being able to hold your body weight isolating muscles and keeping others relaxed. Got to love Pilates for its power. **Don’t try this hold unless under supervision or advanced practice, may cause injury if performed wrongly**

21.01.2022 UPDATE!!!!! WE ARE NOW LIVE!!!! Auction on Ebay, links below... We are going live at 8am tomorrow morning on Ebay Fundraising for Bushfire relief on Kangaroo Island. Half the funds will go to the community in the rebuild of the communities, the other half to wildlife rehabilitation and release back into the wild. If you wish to bid, know someone who will, or would just like to push this onto the global forum, please, PLEASE, use the links below.... For the Tom Dumoulin RARE Giro d’Italia signed winners jersey, click.... https://www.ebay.com.au/itm/184178185661 For the Peter Sagan signed World Championship jersey, click.... https://www.ebay.com.au/itm/184176742723 Most of you will know my history in cycling and my passion for the sport. I ask that everyone PLEASE join me in sharing, promoting and ultimately raising HUGE amounts of cash for KI

21.01.2022 This is a GREAT workout to get your week started!! Time based movements rather than repetition. The moves are based on alternating low intensity with plyometric movements which gives a Hiit effect. Any injuries keep to the low intensity option. Progression can be (in some movements) to add resistance. Repeat sets to make up your desired workout time. ... Any questions please ask.... I will post a video later demonstrating the moves. Bodyweight Circuit 1) Alternating Squats and Squat Jumps Squat low and fast for 2 reps, then do 2 squat jumps: Lower into a squat and jump as high as you can, landing back in a squat. Repeat, alternating 2 reps of each exercise. Duration: 60 seconds 2) Lunges and Plyo Lunges Step forward into a lunge with the right foot, then step back and lunge forward with the left foot. Repeat for 30 seconds, moving as quickly as possible. Follow with jumping plyo lunges: Begin in a lunge, jump up, and switch feet in the air landing in a lunge with the other foot forward. Repeat, landing with the other foot forward. Duration: 60 seconds 3) Bear Crawls With Pushups For the bear crawl, squat to the floor and walk the hands out to a plank position. Do a pushup, on knees or toes, walk the hands back and stand up. Duration: 60 seconds 4) One Leg Deadlift to Power Hop Begin with the weight on the right leg and arms straight up. Tip at the hips to bring the torso parallel to the floor while lifting the left leg straight up. Lower the left leg and bring the knee up into a hop. Repeat for 30 seconds and switch sides. This exercise is pretty challenging without the weight, so feel free to leave it out. Duration: 30 seconds on each side 5) Wall Sit With Knee Lifts Sit against the wall or ball (optional), knees at 90-degree angles, weight in the heels. Holding the position, lift the right foot a few inches off the ground. Lower and then lift the left foot. Continue alternating each foot staying in your squat. Duration: 60 seconds on each side 6) Dips with Leg Extensions Sit on a step or chair, hands next to thighs, knees bent. Push off the step and bend the elbows into a dip. As you press up, extend the right leg, reaching for the toe with your left hand. Lower and repeat on the other side, alternating sides for 60 seconds. 7) Burpees Squat and place your hands on the floor. Jump the feet back into a plank position, jump the feet back in and stand up. Add a jump at the end for more intensity, if desired. Repeat for 60 seconds. Duration: 60 seconds 8)Triceps Pushups with Side Planks In a pushup position, with hands close together, do a triceps pushup. As you push up, rotate to the left, taking the right arm straight up in a side plank. Rotate back for another pushup, and then do a side plank on the other side. Repeat, alternating sides for 60 seconds. Thank you to Ben Goldstein of VeryWell Fit for the content.

20.01.2022 Without giving TOO MUCH away just yet, here is a little morsel to whet your appetite. Stay tuned (especially if you are into cycling) for an exciting occasion that will further assist those most in need at Kangaroo Island. If you are interested to know more, add your name in comments below....

20.01.2022 Let’s talk stretching! I’ve never been naturally a ‘bendy’ type of person, I’ve always had to work at being flexible. Coupled with the fact I suck at the discipline of stretching, when in actual fact I should work harder at doing it then I wouldn’t suck so much. This is what I’ve been doing recently. When I was teaching Pilates regularly, 9 classes a week, I felt good and although not bendy, I was able to move with ease, and a graceful fluidity (now it’s more like a new born...Continue reading

20.01.2022 I just want to get rid of the fat from my.... I want to target the wobbly bit on my..... I’ve heard every body part targeted as the area someone isn’t keen on or just want to improve, often that person liking other parts of their bodies. So can you spot reduce? The short answer is no. ... Targeted fat loss, often refered to as spot reduction, is not possible and there's no solid scientific evidence to suggest that you can burn fat on specific areas of your body. There are plenty of creams, lotions, potions and unscrupulous trainers out there who will claim otherwise, but a combination of cardio and weight training exercise will decrease body fat overall, and strengthen and sculpt the underlying muscle, giving it a leaner appearance.

20.01.2022 Who says star jumps have to be from a standing position? Challenges.... In actual fact this was a straight arm side plank, challenging strength, stability and control by lifting the opposing leg snd arm away from the centre of gravity.

19.01.2022 Loving these colours on the Ambassadors kit! Definitely won’t miss me out on the roadie! Want to take part in some coffee spins, casual or training rides on the road or via Zwift this spring/summer check out Cycling Mums Australia (Website/Facebook/Insta)

19.01.2022 Looking for a sports massage, injury management treatment or relaxing time for you? If so, I have a couple of spots available on Tuesday #firstinbestdressed (or undressed)

19.01.2022 Today was a Brick session - 10km ride + 1km run x 3 in quick succession. Very happy with my runs, progessively got faster and improved cadence Was even happier with performance given it was done fasted (15 hours)... Now, give me ALL the good

19.01.2022 Plank hold with opposite arm and leg raised.

19.01.2022 Let me work some magic on your muscles this week.... spots available for; Sports & Remedial Massage Aromatherapy Massage Injury management and muscular therapy... Pregnancy Massage Indian Head Massage One on One Pilates

18.01.2022 Todays workout is a beast!! Complete the number of repetitions next to the exercise listed. Working through the list, if you still feel fresh, complete in reverse back up to 100! For added intensity, add any equipment you might have such as kettlebells, swiss ball, skipping rope....can if beans, bag of laundry ... Comment below how you got on, I’d love to hear! **Filthy 100** 100 high knee jogs 90 squats 80 mountain climbers 70 jumping jacks 60 second plank 50 skips on the spot (with/without rope) 40 lunges (20 each leg) 30 ab crunches 20 push ups 10 burpees If you have the space, do a 50 metre run in between each movement, or sprint back and forth a shorter distance 4-6 times.

18.01.2022 Thanks to @99bikesprospect for inviting me to come along to the store this morning, and help out preparing for the BOXING DAY SALE. Get over there folks, massive savings, and won’t last at those prices @ 99 Bikes

18.01.2022 Hey everyone, I will be permanently taking on the Wednesday night Pilates class at 6pm at The Gym Glenelg. I have been teaching Pilates since 2005 and trained in the UK/Ireland in original Joseph Pilates methods.... The way I like to teach is to go on a journey with each of the participants. Every session brings its own challenges for us individually, y’know, some days we wake up full of energy, others days stiff as pokers. So every day is a learning day of body awareness, and that’s how I like to pitch it. Let us progress together, but let us become aware of how our body moves and learn to feel those connective tissues, to make the body stronger, longer and more pliable. The way I teach is a two way street. You bring the commitment and need, I’ll bring the knowledge and teaching methods. Deal? Suitable for all fitness levels, ages and abilities. Plenty of modifications and progressions offered each class.

16.01.2022 What are your weekend plans? Mine are obviously of the two wheeled kind, both indoors and out

16.01.2022 Out and about repping the new kit and a great organisation this afternoon To join us check out http://www.cyclingmumsaustralia.com.au/ @ Glenelg, South Australia

15.01.2022 LOVED LOVED LOVED teaching PWR45 @thegymglenelg tonight - fantastic effort & work ethic crew

15.01.2022 Did you know? The child pose helps to stretch the hips, thighs, and ankles while reducing stress and fatigue. It gently relaxes the muscles on the front of the body while softly and passively stretching the muscles of the back torso. To learn this and so much more, join me on Wednesday nights at 6pm at The Gym Glenelg

14.01.2022 This jersey has been donated by Tom Dumoulin, the winner of the 2017 Giro d’Italia and World Time Trial Championship in the same year, and arguably, one of the biggest names in Europe presently. What makes this jersey so valuable is that Toms signature is rare, and coupled with a Giro winners jersey, makes this a real collectors piece. The jersey is signed and professionally framed, and will will be up for auction globally, along with another from Peter Sagan. Watch this sp...ace for further details to be printed shortly. All proceeds are going to South Australian Kangaroo Island, where the bushfires have devastated the unique world heritage site, taking many unique species of wildlife with it. For those animals who survived, their care and rehabilitation is paramount to their survival. Help bring back positivity and life to KI by supporting, sharing the relevant posts or donating to the cause (its never too late)

14.01.2022 Taking appointments for this Sunday, also Thursday 23rd and Friday 24th after 5pm, and Saturday 25th. Limited spaces so get in quick!! Aromatherapy ... Sports and Remedial Indian Head Massage Pregnancy Injury management Hot Stone *additional cost applies See more

14.01.2022 It definitely was a fast sweatfest, 36km in 1 hour 1 minute of mixed terrain. But if you don’t push your comfort zone you will never know your limits will you? Fearless in the strive to keep pushing boundaries.

13.01.2022 Those who know me well know I abhor waste and like to reuse, recycle or at least reduce what gets sent to landfill. So I’ve been experimenting..... #madscientist If you know me really well, you will also know my love for coffee #coffeeislife I generally find I don’t like most skin scrubs and masks on the market, so I researched how to make your own, coupled with my aromatherapy qualification, I came up with this little gem;... Coffee Peppermint body scrub! Contains freshly ground/used coffee beans, coconut oil, Himalayan salt and peppermint pure essential oil Might have to add this to my other potions and muscle rub creams I make on the sales list!!

13.01.2022 Preying Mantis: Roll the ball in front of you, holding your feet in place as your hips, torso, and arms slide forward. Advance as far as you can without letting your back arch or sag. Pause, then pull back to the starting position. You should feel your abs contract forcefully as you do. For added resistance, lift knees from the floor.

13.01.2022 Proud to announce that I have joined forces with Fisiocrem Australia as a sponsored athlete. Check this stuff out because #hurtingsucks

12.01.2022 This jersey has been donated by Peter Sagan, signed and professionally framed, and will will be up for auction globally, along with another rare signed jersey in the coming days. Watch this space for further details to be printed shortly. All proceeds are going to South Australian Kangaroo Island, where the bushfires have devastated the unique world heritage site, taking many unique species of wildlife with it. For those animals who survived, their care and rehabilitation is paramount to their survival. Help bring back positivity and life to KI by supporting, sharing the relevant posts or donating to the cause (its never too late)

12.01.2022 Did a bit of bending and stretching tonight #pilates

11.01.2022 If you are at home today and want to move your body and pump a little energy, try this! Bodyweight circuit: 30 mins. ... 5 minutes warm up, nice and easy moving around the joints, leg swings, arm rotations, wrist, shoulder rolls etc. This encourages synovial fluid to flood the joints a little like our own internal WD40 lubricant!! 5 mins cool down afterwards to include stretches to the major muscle groups you have just been working. These to include quads, hamstring, calf, glute, chest, arms, and then anything specific to your needs. The Circuit! 2 rounds of 45 seconds on, 15 seconds off 1. Squats 2. Jumping Jacks 3. Push up 4. Alternate leg lunges 5. Speed Skater 6. Mountain Climber 7. Abdominal Curl 8. High Knee Jog 9. Tricep Dip 10. Squat Jump Teaching points! * these exercises can be regressed or progressed depending on how you feel on any given day. To lower intensity keep feet on the ground, make the movements bigger by using larger arm swings, etc. eg jumping jack.... side step taking out the jump. Squat jump, instead of jumping squat low but then digging through your heels, force an upwards movement and raising your arms above your head. Feet stay planted at all times. * Tricep Dips. Ensure you find an immovable object to sit on which allows you to lower your bodyweight towards the floor. Modify the move by keeping feet planted, progress by straightening out legs. Ensure elbows stay locked in toward your rib cage as you lower to prevent flaring out the arms. * Speed Skater. Remaining in the one spot, jump to the side with one leg, swinging the arms across the body, then jump onto the other leg, swinging arms opposite. * Always watch knee alignment. While squatting or lunging ensure your weight is centred over your heels and not your toes. Now go find some good tunes to pump complete, and let me know how it goes in comments below

11.01.2022 Spin30 went off with explosive power last night! We tried something a little different, we did some short ‘Bike Drills’ mixed in with regular style tracks. Talk about a sweatfest!!! Everyone loved it albeit challenging, but that’s why we love it right? If you missed out be sure to come along next Monday where we will revisit. The differences between RPM and Spin30?... RPM is a pre-choreographed set of tracks to music supplied by Les Mills normally for 45minutes. It is a set format of warm up, pace, hills, mixed terrain, speed and mountain before a group cool down. It is designed for periods of high intensity and steady paced formats. It brings light and shade over the duration of the workout. There are no surprises!! The format remains the same, so you always know what’s coming and can prepare yourself for it. Spin30 is 30 minutes freestyle, which means your instructor designs the class based on their knowledge, those present, and desired music/theme. Included can be choreography to the music, fitness tests, bike drills, tabata, fartlek, and even games! It is high intensity, designed to build over the duration of the class, peaking towards the end. The desired affect is for those present to push as hard as they personally can do, with zero need to do additional workouts straight after, the energy tank having been drained. It is fair to say that although both are similar, they are also very different. To get the best out of the cycle studio and your bike fitness, train in both and you will soon see a vast improvement in your personal fitness and power.

10.01.2022 Are you in need of a massage? Don’t wait until your niggle becomes an issue!

10.01.2022 It’s RPM day! 22 November is RPM Day the day we recognise the quiet achiever on group fitness timetables everywhere and the legends who teach and participate in the programme. The call to action is simple : post about RPM on social media on the day and use the hashtag #makeRPMtrend. Upload all your favourite photos to insta today and add the tag #makerpmtrend

10.01.2022 Got an ache, a niggle, a tightness? If you are uncomfortable you may benefit from a massage treatment. Choose from: Sport massage Remedial ... Muscular therapy Aromatherapy Pregnancy Indian Head massage Hot stone Swedish massage Contact me for pricing and available time slots

10.01.2022 Nutrition and health can be confusing. There's a lot of information out there - a lot of it conflicting. It’s a minefield. Current (whatever the new fad is) Information and social influence, masked by the food and supplement industry, will always lead you to believe that zero fat, low carb, high protein, low salt, no sugar, low sodium, fat free, added this, added that are WAY better for you. Are they? By undertaking the process of removing an ‘offending’ element or adding a... supplement, are we not changing that foods natural form? It’s a process, therefore the food is processed. Let’s look at it another way. Take a pot of fruit yogurt, in fact let’s take two. 1. we have a full fat milk (dairy or non dairy, no matter), fruit, all the natural sugars and fats intact. Full creamy consistency, full flavour, rich. Probably can’t eat too much without feeling full. 2. The same yogurt but with the fats, and sugars stripped. Runnier consistency, flavour enhancers. Now that the natural consistency and flavours are gone it needs additives to create taste, so in come sugars or sugar alternatives (lots). Probably will eat that bit more to feel satisfied. So, although the full fat version may be slightly higher in calories, they are probably better for you and you are likely to consume less of it. Possibly equals out then. I’ve always maintained the philosophy that food in its natural form (cooked or uncooked) is always going to be better for you than a man made alternative. A little of anything you desire to eat is not going to stack on the kgs, you just have to balance healthier foods with the not so much! Supplements are that: a supplementation to your already adequate diet, for times when you are under the weather or need an extra push. You don’t need a supplement every day if you are eating proper food, and enough of it, and certainly not every workout, every day. So, don’t stress this Christmas season. Eat whatever you want and enjoy it. Expend more calories than you consume, stop eating when you are sated, and eat when hungry.

10.01.2022 New kit day for Cycling Mums Australia Ambassadors Love it

10.01.2022 Only one way to train on a 42 degree 50kmph winds day; with @gozwift in front of a velocity fan!!

10.01.2022 Nifty Fifty 50 reps of each exercise High leg jog... Ab curls Jumping Jacks Bicycle crunches Jump Squats 50 second plank Split jumps Mountain climbers 50 sec wall sit Sumo squats * The 50 reps can be completed as a whole, or broken down into sets of a more manageable amount. * Technique should be full range of movement. * If looking for a longer workout, repeat, repeat, repeat * As always if unsure of detail, ask before commencing. * Always seek medical advice if concerned that exercise is right for you.

10.01.2022 I am going to be researching and looking at live, interactive, group fitness classes this week to deliver to you shortly, so we can safely keep a sense of community, health, wellbeing, fitness and friendship during these trying times. No matter where you are in the world. If you are interested, message below or private message me or Rachel Favilla for more details on how we might assist you.

09.01.2022 A strong core gives you control of your body.Still a little rusty in the ‘roll up roll over’ but improving now that I’m teaching Pilates again more regularly. A strong core assists you in every aspect of your movement, worth investing in time.

09.01.2022 It’s outdoor season! With summer now in our grasp its time to get outside and get active! It is also the season that we brush the cobwebs off our bikes and join in the many cycling festivals around Oceania, kicking off very soon in Adelaide with the Tour Down Under. ... If you are training that little bit extra, no matter if you are a professional or weekend warrior, it is pretty likely your legs are going to need a little love; and I have the remedy!! I know legs! I also know glutes, lower back, neck, all those points of pain that go hand in hand with cycling. I have worked professionally as an athlete, soigneur and physical therapist for over 25 years on the elite race calendar, so understand what is required to get those legs in tip top condition. If you need a little reboot, injury cure or management give me a shout, let’s get you moving fluidly again. Massage and Physical Therapy treatments available on 30, 45, 60 and 90 minutes.

09.01.2022 Hurting sucks and nothing seems to hurt more than a cycling stage race (this week anyway), lucky for us @fisiocremaustralia has our backs (and legs, glutes, necks, shoulders.........)

08.01.2022 An afternoon tea for the @astanawomen and @cyclingmumsaus as provided by CMA. It was great to put my two passions together in the one spot! @ Pullman Adelaide

08.01.2022 Filming the filmer during set up today! @ AEP Health Group

08.01.2022 Gift yourself a pre Christmas massage and start the merry season relaxed!! Message us for available appointments

07.01.2022 We had a great day filming yesterday.... all will be revealed soon

07.01.2022 Here’s a sneak peak of what is going live soon..... filming is almost complete!!

06.01.2022 Part 1 Booty, Abs & Legs 10 repetitions of each of the movements you choose to complete over 3-4 sets.... You can do all the listed (but it will take you a while) otherwise pick 4 from each grouping. Explanations of the movements are demonstrated in the accompanying videos. Wide leg squat Wide leg 3 count squat narrow leg squat Heel raise squat Double heel raise squat Straight leg lift Double straight leg lift Flexed foot lift Leg circles (each direction) Dog kick Dog kick with leg extention Ab curl 1 Ab curl 2 Ab curl 3 Scissor toe taps Scissor heel taps Straight leg scissor One hundred Roll up Click on the wall Literally just home from nightshift, so any questions I’ll answer later this evening when I wake up.

06.01.2022 Well a girl has to have shoes and bags right?

05.01.2022 When I grow up I want to be a ballerina Strength in Pilates

04.01.2022 Discussion point: Body image Body image is the perception that a person has of their physical self and the thoughts and feelings that result from that perception. These feelings can be positive, negative or both, and are influenced by individual and environmental factors. We have all heard it, and to a greater or lesser degree questioned how we look ourselves. Complained of flabby (real or imagined) bits. The need to ‘hide’ the offending body part, avoiding situations where w...e might have to reveal ‘that’ part of ourselves. I know! I’ve been there countless times. There are many reasons for negative thinking, and so too maybe positive, although it appears to be centred (these days) around how many Likes one can get on social media. It is not a gendered issue either, although you do tend to hear more women (openly) complaining about their bodies than you do men. How you see yourself can be internal and psychological, as in a body dysmorphia honed by a chemical malfunction or abnormality in the brain. In the same vain is a Distorted Body Image that can result in Anorexia, Bulimia and/or other eating disorders, again through chemical imbalances, to a lesser degree environmental influences. But, environmental influences, I believe, pays a huge part on how someone sees themselves and determines whether they ‘fit in’ ‘fit the mould’ ‘seen as attractive’. Peoples opinion, peer pressure, social media, television, beauty pageants etc etc, play a huge part in shaping our thought processes as to what is and what’s not deemed acceptable to have on show, or be. Whatever the current trend dictates appears to be the benchmark of being acceptable. This concerns me. Deeply. How do we best build confidence and be more accepting of our perceived ‘flaws’? What is a flaw anyway? and how do we encourage self love? Discuss.....

04.01.2022 Have you booked in your muscular therapy session? Aches and pains can go away because #hurtingsucks For your appointment message us to arrange, open throughout Christmas excluding public holidays.

04.01.2022 Part 2 Booty, Abs & Legs 10 repetitions of each of the movements you choose to complete over 3-4 sets.... You can do all the listed (but it will take you a while) otherwise pick 4 from each grouping. Explanations of the movements are demonstrated in the accompanying videos. Wide leg squat Wide leg 3 count squat narrow leg squat Heel raise squat Double heel raise squat Straight leg lift Double straight leg lift Flexed foot lift Leg circles (each direction) Dog kick Dog kick with leg extention Ab curl 1 Ab curl 2 Ab curl 3 Scissor toe taps Scissor heel taps Straight leg scissor One hundred Roll up Click on the wall Literally just home from nightshift, so any questions I’ll answer later this evening when I wake up.

04.01.2022 A healthy life is about balance. Finding the time to relax as well as work out, work, juggle life, can be extremely hard. These says it is so much harder to switch off and be inaccessible. However, find something each day (even if it is just a few minutes) to be in your own zone and reconnect with yourself.

03.01.2022 Tonights stiff legs are brought to you by ‘persistence pays off’. Keep pushing your goals and tick them off. I wanted to increase (still do) flexibility in my poor ol’ cycling legs, so have been regularly stretching and doing pilates recently. Tonight, I achieved a stretch where legs are flat, elbows on floor. Still a bit of work to do to increase full range of motion in other groupings, but getting there one small goal at a time.

03.01.2022 Clock on the wall: targets every single abdominal muscle. Complete 5-8 in each direction, keeping the upper body relaxed and creating full circles.

03.01.2022 Nice little social ride via @gozwift with the @cyclingmumsaus ladies this morning. Over 40 attended. So great to see this community grow

03.01.2022 Did you know? At Nucleus Fitness Coaching we offer an Injury management and prevention service. Letti is a professionally qualified Physical Therapist and Personal Trainer. If you have a niggle or nagging issue, contact us to make an appointment to discuss a recovery plan.

02.01.2022 22 November is RPM Day the day we recognise the quiet achiever on group fitness timetables everywhere and the legends who teach and participate in the programme. The call to action is simple : post about RPM on social media on the day and use the hashtag #makeRPMtrend.