Nuffs Fitness in Sutherland, New South Wales, Australia | Fitness trainer

Nuffs Fitness

Locality: Sutherland, New South Wales, Australia

Phone: +61 416 838 883

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19.02.2022 For all the latest Join the Nuffs Fitness Community at the link below https://www.facebook.com/groups/nuffscommunity/

25.01.2022 Normally I am all about shutting off notifications on my phone ... but theres one thats actually worth having (in my opinion)! Its a reminder to BREATHE + RELAX. If you keep meaning to add a breathing practice to your day, try setting a reminder on your phone or smartwatch to alert you its time to take 2-3 minutes to breathe. There are also apps (like Breathe for iPhone) that have built-in reminders.... Its such a simple thing, but even just a couple minutes of intentional breathing can help shift the focus of your day! :) Hows your box breathing challenge going?! Please give me a quick update!

24.01.2022 To coincide with this weeks Weekly challenge of reducing your meat intake, Id like to share my favourite website for recipes at the moment... Nik and I have tried some absolute beauties from this list!! Has anyone got any others to contribute to the list?? ... Post them in the comments below

23.01.2022 How good is this going to be!!

23.01.2022 Wheres your favorite place or park to take a walk?

22.01.2022 I am looking for 3 x men and women (strict number cut-off) who have found themselves with some extra time at home, (possibly some extra weight gain ) and are currently looking for a convenient exercise option that is NOT online via zoom... So... For the first 3 people who would like to make some small but significant changes and have me walk them through some exercise and nutrition options, then I am currently offering a massive 40% off my 10 week program on my Nuffs Fitness... phone app... All HD demo videos, timings and mentorship is included... All you need is a phone and a willingness to kick some goals!! Comment yes below for more details or PM me directly

21.01.2022 To coincide with this week’s Weekly challenge of reducing your meat intake, I’d like to share my favourite website for recipes at the moment... Nik and I have tried some absolute beauties from this list!! Has anyone got any others to contribute to the list?? ... Post them in the comments below

20.01.2022 Embrace the boredom, find your lazy AND YOU’LL WIN Author of my favourite book ‘Atomic Habits’, James Clear once met with a top Olympic Coach. He asked; What’s the difference between the best athletes and everyone else. What do the really successful people do that most people don’t? ... He briefly mentioned all the things that you might expect. You know... like Genetics. Luck. Talent. But then he said something that I wasn’t expecting. "At some point, he said, it comes down to who can handle the boredom of training every day and doing the same lifts over and over and over again. - I’ll also add that these athletes, no doubt, would be absolute experts at getting the job done. No BS... Let me paint two pictures Picture 1 You’ve had an amazing sleep The sun is shining You have no responsibilities for the day... Money nor time is an issue This is the day you decide to go for a half hour run at the beach in your shiny new activewear, finishing off with a quick swim and then head to your favourite cafe, order poached eggs and smoked salmon on sourdough with a freshly ground almond milk cap ... yep okay That sounds reasonable. If this is you... awesome... good luck to you... However, maybe picture 2 is a bit more accurate for most... Picture 2 Bub has kept you up all night You scored the late shift You have no time It’s raining. Your culinary skills aren’t too crash hot LIFE HAPPENS So what can u do about it?! The answer; Find your lazy meals. Find your lazy exercise. Find these things, learn how to live in Picture 2and, I promise, you’re well on the way... Advice; Throw some healthy frozen meals in the freezer Cook enough for leftovers Buy a skipping rope and jump as many as you can in five mins (then repeat if you have ten mins) Tabata... Google it if need... But this is a four minute high intensity interval set... Typically, you’d pick four bodyweight exercises and perform them at your highest effort in the format of 20/10. Eg star jumps 20sec 10sec rest squat jumps 20sec 10sec rest high knee sprints on the spot 20sec 10sec rest burpee 20sec 10sec rest REPEAT So when Picture 2 keeps rearing its ugly head, you will know what to do to make both massive and lasting results... - Coach Adam - Ps Whenever you’re ready, here’s how I can help you become fitter, healthier and more accountable in 2021... Whether you’re brand new to the idea, or have been trying for a while... If you’re ready to make a change and want some help; 1. Simply PM me or drop a in comments below 2. Follow my FREE weekly challenges in Nuffs Fitness Community

20.01.2022 Consider yourself man-crushed...

19.01.2022 WEEKLY WELLNESS CHALLENGE TIME! This weeks challenge is a fun one thats great for everyone from young athletes to your great-grandmother! Its a BALANCE CHALLENGE.... Its amazing how a few simple exercises can help strengthen key muscles AND improve your proprioception. (Thats your bodys subconscious awareness of its movement through space, and its especially important as you age!) Note: if youre worried about falling over, make sure you have something sturdy to grab onto when you do these exercises: a wall, a chair, table, or kitchen counter. Every day, take 3-5 minutes to challenge your balance: * Stand on one leg whenever you have a chance standing in line, washing dishes, brushing your teeth, etc. Try for 30-60 seconds per side. * When you get good at that, start moving your lifted leg, extending it behind you, in front of you, etc. * And when you get good at that, try closing your eyes (this one gets tricky real fast!) * You also can practice standing on one foot while you bend over. * Also: pretend youre walking on a tightrope, placing one foot directly in front of the other. Are you with us on this one? Try it and let us know how you do!

19.01.2022 6-week At Home Fitness Training program *** Additional spots have just been added!! Book your spot NOW before Monday Just $9.95/wk, cancel any time! ... Complete your sessions at any time and at any location that suits your lifestyle 2 x weekly 20min bodyweight exercise sessions 1 x weekly 15min core session 1 x weekly cardio session Access to the Nuffs Fitness Online Closed Facebook group All sessions delivered straight to your phone with HD video instruction and timings included. You simply press play, and away you go!!! Book NOW or sing out if you have any questions!

19.01.2022 My spirit animal is a ... My spirit animal is a ...

19.01.2022 Where’s your favorite place or park to take a walk?

18.01.2022 TELL ME! Hows your plant-based challenge going this week?! Ive got a quick tip for you one of my favorite ways to add some extra flavor to my plant-based meals is to add a healthy sauce to veggies! The best sauces contain healthy fats and lots of herbs and spices many of which contain their own health benefits.... Try adding about 1-2 tbsp guacamole or pesto to your veggies. If youre feeling adventurous, heres a quick recipe you can try that will give a Greek or Italian flare to your meals! Mediterranean Olive Sauce (serving size = 1 tbsp, makes about cup) In a blender, place: 1 cup (135 g) pitted olives 2 tbsp olive or avocado oil 2 tbsp fresh lemon or lime juice 2 tbsp water cup (15 g) fresh parsley leaves 2 cloves garlic tsp sriracha sauce (or your favorite hot sauce) Blend until mixture reaches your desired consistency. Taste and adjust the seasoning.

18.01.2022 TELL ME! How’s your plant-based challenge going this week?! I’ve got a quick tip for you one of my favorite ways to add some extra flavor to my plant-based meals is to add a healthy sauce to veggies! The best sauces contain healthy fats and lots of herbs and spices many of which contain their own health benefits.... Try adding about 1-2 tbsp guacamole or pesto to your veggies. If you’re feeling adventurous, here’s a quick recipe you can try that will give a Greek or Italian flare to your meals! Mediterranean Olive Sauce (serving size = 1 tbsp, makes about cup) In a blender, place: 1 cup (135 g) pitted olives 2 tbsp olive or avocado oil 2 tbsp fresh lemon or lime juice 2 tbsp water cup (15 g) fresh parsley leaves 2 cloves garlic tsp sriracha sauce (or your favorite hot sauce) Blend until mixture reaches your desired consistency. Taste and adjust the seasoning.

16.01.2022 Whats one you-time thing you do in your life to maintain balance? Massage, workout, meditation ? Answer in a gif below

16.01.2022 What are your fave things to put in a salad? Answer in a gif below

15.01.2022 Join me for tonights chat... Discussing; beating habits gaining habits... weight loss nutrition goal setting See more

15.01.2022 3 Quick tips for improving your balance! Practice it daily with balance drills like standing on one foot, even for just a few seconds. Make sure your core is engaged (it makes a big difference). Use your eye gaze to focus on a single, non-moving spot.... How are you doing with the balance training this week? Are you able to stand on one foot for more than 3 minutes straight?! Let me know how its going!

14.01.2022 Would Online Personal Training Or Online Coaching work for you??? The pros and cons discussed tonight... Tune in to my LIVE stream tonight 6:30pm on Nuffs Fitness Community GroupWould Online Personal Training Or Online Coaching work for you??? The pros and cons discussed tonight... Tune in to my LIVE stream tonight 6:30pm on Nuffs Fitness Community Group

13.01.2022 watch this 4min video for info Id initially put this little video together to welcome my new members to Nuffs Fitness... but just lately I have been ask...ed a few times by non-members to explain how my online training works... and I thought Id share This actually gives you a pretty good idea!!

13.01.2022 Time poor? Money poor? Cant find a way to hit those health goals? Ever considered Online Personal Training?... I now proudly offer this service. Check this out!! And then shoot me a message for a FREE trial today

13.01.2022 How’s your Walking After Dinner Challenge going?! Have you found it helpful? Are you going to stick with it after this week is over?! Here’s a quick tip for getting even more out of your post-meal walk. Keep your phone in your pocket (or better yet- leave it at home!) and enjoy your surroundings! ... Going for a walk is one of the best ways to lift your mood, come up with new ideas, and generally relax. But that only works if you avoid distractions. Just use this walking time to BE. :)

12.01.2022 If youre having a craving for french fries, heres a recipe that you can enjoy guilt-free! Oven-Baked French Fries (makes 6 servings) ... 3 large baking potatoes, washed and peeled 2 tbsp olive oil Salt, to taste Cooking spray Preheat your oven to 450F (230C). Slice the potatoes into -inch (.5cm) matchsticks and place in a medium bowl. Add the oil and about teaspoon of salt and toss to coat. Spray baking sheet with nonstick cooking spray and spread the potato sticks in a single layer. Bake for 30 minutes, stirring at least once during cooking. Your fries should be golden and crisp. Remove from the oven and serve warm!

12.01.2022 WEEKLY CHALLENGE TIME! This weeks challenge is all about feeling relaxed, calm, and stress-free how awesome does that sound!? Were going to be doing a breathing technique that will help you feel less stressed almost instantly! Its called box breathing. And no, it doesnt involve an actual box. :) ... If you havent already noticed, stress can sneak up on you during the day. You might start out feeling great, but then all of a sudden you notice your shoulders are tight and you are holding your breath. The good news is that your body has a built-in way to counteract that stress and also wind down at night to help you fall asleep. Box breathing has been used by everyone from Navy SEALs and first responders to nurses and teachers! It involves controlling your breath in and out, as well as holding your breath. Its called box breathing because you do each part of the breath for an equal amount of time (4 counts), as if you are breathing around a square. Heres how you do it: To start, all you need to do is sit up straight in a chair, feet flat on the floor. Next, slowly exhale through your mouth as much air as you possibly can ... for a total of 4 counts. Now, hold your breath for 4 counts, and then gently and slowly breathe in through your nose for 4 counts. And then hold your breath again, for 4 counts. For a full session of box breathing, you simply repeat the cycle for a total of 4 times through. Youll start to feel your body relax almost immediately. Its pretty amazing! If youre not used to this kind of breathing, at first it can seem a little uncomfortable until you learn how to take normal breaths while using this technique. Heres one more thing you should know: if youre a beginner or someone who normally breathes shallowly, you might feel a little dizzy the first couple times you do this. That will go away over time as you learn how to control your breath. Note: this can be a great technique to teach kids when they feel worried, anxious or upset. Are you in? Were going to do ONE SESSION a day. Try this and let me know how you do!

11.01.2022 This Cajun shrimp recipe is keto-friendly and totally delicious! Its an updated version of a classic barbecue shrimp recipe. Enjoy it with a side salad or some zoodles for a complete meal. Its sure to become a favorite! Cajun Shrimp Stir Fry... (makes 4-5 servings) 3 slices uncured bacon 1 stick (-cup) (113 g) grass-fed butter 2 tbsp Dijon mustard 1 tsp chili powder tsp thyme 1 tsp ground black pepper 2 garlic cloves, crushed 2 tbsp Old Bay or other crab boil seasoning 1 tsp Tabasco or other hot sauce 1 lb (680 g) shrimp (31-40 size works best) cup (125 ml) water Cook 3 slices of bacon in a frying pan until cooked but not crispy. Remove from the pan and place on a paper towel. Preheat oven to 375F (190C). Add all the ingredients except shrimp to the bacon grease in the pan, simmer for about 5 minutes. While thats simmering, place the shrimp in an open baking dish and set aside. Chop the bacon and stir into the shrimp. When butter is melted and seasonings have combined, pour the liquid over the shrimp and stir to coat. Add water if necessary to fully coat the shrimp. Bake uncovered for about 15 minutes. Enjoy!

10.01.2022 Do you need to strengthen your core? are you looking to improve your running or overall fitness? Look no further. Sub30 core is a 20-25min core specific session designed for all abilities!! Comment below or PM me for your FREE trial pass

08.01.2022 After losing over 50kg myself back in 2011, I have since been helping others through their own transformations and weight loss journeys. My little outdoor business is based in Sutherland and I have 4 x Summer Lovin Packages available. Comment below or Pm me directly for more information... (These packages are aimed at Beginners or those returning to fitness) ...

08.01.2022 Based in Sutherland. Monday, Wednesday, Thursday 5:15am Casual. Affordable. Effective.

08.01.2022 WEEKLY CHALLENGE TIME! This week we are all about trying a PLANT-BASED diet! Woohoo! During this week, Im challenging you to go as plant-based as you can, boosting your intake of veggies, fruits and healthy fats while cutting back on processed foods, meat and other animal-based foods.... Studies show eating this way cuts the risk of heart disease, type 2 diabetes, and other diseases. According to the American Dietetic Association, a plant-based diet contains less saturated fat while boosting the level of fiber and micronutrients (vitamins, minerals, etc.). A plant-based diet doesnt have to be all-or-nothing rather than eating only fruits and veggies, you can focus on eating MORE of them, and less processed foods and animal products. This week your challenge is to either going entirely all plant-based, OR limiting your intake of animal products to 1 serving a day. Need recipe inspo? Check out these sites: www.eatingwell.com//12307/easy-plant-based-recipes-for-beg www.cookinglight.com//plant-based-recipes-for-a-year-of-me Be sure to include protein-rich foods like tofu, whole grains (like quinoa), nuts, and legumes! Are you in? Let us know in the comments! Reference: https://jandonline.org/artic/S0002-8223(09)00700-7/fulltext www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/ https://newsinhealth.nih.gov/2012/07/digging-vegetarian-diet

07.01.2022 Remember!! If you havent done so already; Hop on over and join the FREE Nuffs Fitness Community where all the funs at!! https://www.facebook.com/groups/nuffscommunity/Remember!! If you havent done so already; Hop on over and join the FREE Nuffs Fitness Community where all the funs at!! https://www.facebook.com/groups/nuffscommunity/

06.01.2022 I know it sounds weird, but you actually CAN make bread thats keto friendly. Because of the fat content of this bread, its texture will be a little denser than regular bread. Try it topped with a fried egg, with avocado or tuna salad, or as a side with soup! Flax Seed Bread ... (Makes 12 servings) 2 cups (225 g) roughly ground flax seed 1 tbsp gluten-free baking powder 1 tsp Himalayan rock salt 5 large eggs cup (125 ml) water cup (125 ml) avocado oil Preheat oven to 350F (180C) and line a 13x9 (33x23cm) baking pan with parchment paper draped over the sides. Set aside. Combine ground flax seed with baking powder and Himalayan rock salt in a large bowl. Whisk to fully combine, then set aside. Add eggs, water and oil to blender or food processor. Mix until foamy, about 30 seconds. Transfer liquid to the bowl with the flax seed mixture. Carefully with a spatula until just incorporated (you dont want to deflate it!). The mixture should be very fluffy. Once incorporated, allow to sit for 3 minutes. Drop mixture into prepared baking pan. Smooth with the back of the spatula and transfer the pan to the preheated oven. Bake bread for 20 minutes, until top is golden. Remove from the oven and lift bread (using the parchment paper sides) to a cooling rack. Peel the parchment paper from the bottom of the bread and allow the bread to cool on the cooling rack for an hour. Slice into 12 pieces. Bread can be toasted or frozen. It keeps in the refrigerator for 3-4 days and in the freezer for up to 3 months. Enjoy!

06.01.2022 WEEKLY CHALLENGE TIME! I have an AMAZING challenge for you this week that will be good for you on so many levels: body, mind and spirit! And it couldnt be any easier. This week your challenge is to take a short walk after dinner EVERY night! ... If dinnertime doesnt work for you, then you can do this after ANY meal and still get the same benefits . I chose dinnertime because that can be a great time to schedule a walk with others, plus its a great way to cap off the day. We all know how getting outside for a walk can be a huge boost for your mood ... AND that walking is good for our hearts, muscles and bones/joints. But did you know that walking after a meal has some extra benefits? Talking a post-meal walk can: Help keep your blood sugar in check. Help you digest your meal more easily. An easy walk can help settle your food and alleviate indigestion. Note: This doesnt have to be an intense power walk! This is just an enjoyable 15- to 20-minute walk around the neighborhood the perfect time to go for a walk with your partner, your kids, and/or your dog! Are you in? Let us know in the comments! References: www.ncbi.nlm.nih.gov/pubmed/18392240, http://care.diabetesjournals.org/content/36/10/3262

06.01.2022 What are three things in your morning routine? And you better not say coffee, coffee, coffee!! Answer in a gif below

06.01.2022 watch this 4min video for info I’d initially put this little video together to welcome my new members to Nuffs Fitness... but just lately I have been ask...ed a few times by non-members to explain how my online training works... and I thought I’d share This actually gives you a pretty good idea!!

06.01.2022 Would you rather have more TIME or more MONEY? Would you rather have more TIME or more MONEY?

05.01.2022 If you could pick ONE superpower, what would it be?? (answer in a gif) If you could pick ONE superpower, what would it be?? (answer in a gif)

02.01.2022 Summer Lovin Package now available... Unlimited HIIT classes Unlimited Mums n Bubs Unlimited Run Club... 1 x weekly Personal Training session All included for just $59/wk (Only 5 x spots available) Comment below or PM for questions/enquiries

01.01.2022 This Cajun shrimp recipe is keto-friendly and totally delicious! It’s an updated version of a classic barbecue shrimp recipe. Enjoy it with a side salad or some zoodles for a complete meal. It’s sure to become a favorite! Cajun Shrimp Stir Fry... (makes 4-5 servings) 3 slices uncured bacon 1 stick (-cup) (113 g) grass-fed butter 2 tbsp Dijon mustard 1 tsp chili powder tsp thyme 1 tsp ground black pepper 2 garlic cloves, crushed 2 tbsp Old Bay or other crab boil seasoning 1 tsp Tabasco or other hot sauce 1 lb (680 g) shrimp (31-40 size works best) cup (125 ml) water Cook 3 slices of bacon in a frying pan until cooked but not crispy. Remove from the pan and place on a paper towel. Preheat oven to 375F (190C). Add all the ingredients except shrimp to the bacon grease in the pan, simmer for about 5 minutes. While that’s simmering, place the shrimp in an open baking dish and set aside. Chop the bacon and stir into the shrimp. When butter is melted and seasonings have combined, pour the liquid over the shrimp and stir to coat. Add water if necessary to fully coat the shrimp. Bake uncovered for about 15 minutes. Enjoy!

01.01.2022 This is a very simple chia pudding that is good on its own for breakfast or a snack. You can enjoy it as-is, or use it as a base for more ingredients (fruit, nuts, granola) when its time for a meal. Chocolate Chia Pudding... (Makes 4) cup (50 g) chia seeds 1 cups (375 ml) coconut milk 4 dates cup (20 g) raw cocoa powder 4-6 strawberries, sliced Soak the chia seeds in the coconut milk for 20-30 minutes, in the refrigerator. Add the chia mixture, dates, and cocoa powder to your blender and blend for about 3 or so minutes. Transfer into 4 serving containers and top with strawberry slices. Enjoy!

25.12.2021 Want to learn to run your first (or best!) 5km Parkrun? With several runclub locations and times available plus online support, heres your chance!! Who's joining in this year?

23.12.2021 Fighting any niggles as you try to start the year right? These guys are the best in the business! Physio Inq are based in Engadine and in Sutherland, Tom and the gang have helped my poor body out on more than one occasion thats for sure!!

21.12.2021 Starting back up next week with LIVE HIIT sessions streamed straight to your device!!! Looking for a FREE trial to work your way into it?? Raise your hand below for a Free Pass