Orange Fitness & Nutrition in Perth, Western Australia | Personal coach

Orange Fitness & Nutrition

Locality: Perth, Western Australia

Address: Trigg 6029 Perth, WA, Australia

Website: https://www.orangefitnessandnutrition.com.au

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• Sport & recreation
• Personal coach
• Sports & fitness instruction
• Pilates studio

25.01.2022 It’s time to announce the winner of the Orange Fitness Challenge! Nicolien Zuijdgeest was the person who was most dedicated to doing the exercises and sent the most selfies! She will be winning a virtual one-on-one Personal Training Session. I’m looking forward to it! Thank you to everyone (and their families) who participated. And thank you for all the positive feedback I received on the instructional videos. I had a lot of fun and although the circumstances aren’t ideal, it was great to see everyone staying active. Congratulations!

25.01.2022 Instant Happiness Moves

25.01.2022 Tuesday came late this week. But if you are on Orange Fitness & Nutrition's mailing list, you've received the Pilates Tuesday Video perfectly on time! The 5th video as part of the ORANGE FIT CHALLENGE Send me your selfies/photos of todays workout before WEDNESDAY 22 April 2020.... Enjoy the following FLOW of exercises: Leg Stretches Sequences: 10x alternating leg stretches, 10x Bicycle Legs, 10x Straight Leg Stretches, 10x Scissor Legs. TIP: try a variation by setting a timer: 40 secs per exercise Kneeling Leg Extensions Sequence: 10x Alternate Kneeling Leg Extension, 10x with alternating Arm Reaches, 10x one side Leg Extensions, 3x 10 pulses (Work that bootie!) and repeat on the other side - Make sure you keep the abdominal muscles engaged to prevent the lower back from excessive arching- And finish with a nice Child Pose Stretch, to round out the lower back and stretch the shoulders and arms. Watch the video for the explanation and performance of the exercises. https://youtu.be/BkCcIOZxQEg

25.01.2022 Orange Fit Challenge: Pilates Tuesday #1 First video of the challenge: Send me your selfies/photos of todays workout before WEDNESDAY 8 April 2020... These are the exercises and suggested number of repetitions: 1 Leg Circles: left leg 10x clockwise, 10x anti clockwise, right leg 10x clockwise, 10x anti clockwise; 2 Pelvic Curl: 5x slowly up and down, 6th one with 10 marches, left 5x, right 5x; 3 Bicycle Legs: Alternate left and right legs 20x, either head down or up. Watch the video for the explanation and performance of the exercises. Warning: My editing and recording skills are poor and I tend to look very grumpy when I’m doing my instructing thing! Nobody ever told me! I’ll try to lighten up a bit in the following workouts! My goal is to keep you moving, consistently. So just have fun! https://www.youtube.com/watch?v=sSk4-rR9kro&autoplay=1

24.01.2022 A long read but very insightful and explains why the precautions we take today will save lives later on. No need for panic: just wash your hands, stay away from big gatherings and use common sense. Lets spread the love, not the virus.

24.01.2022 With people staying at home, the body wont be moved as much. Fortunately a lot of gyms and personal trainers have stepped up and fill that void by releasing workout-at-home videos. Right now I dont feel the urge to add to that: I simply cant deliver the required quality. Im making an exception for my clients in the Gentle Fitness class, though. These clients benefit from suggestions for easy to perform exercises or movements which can be done safely at home at their own... level. And seeing a familiar face might just motivate a bit more. The countertop proofs to be a very accessible piece of fitness equipment; its sturdy and the right height to find support when needed. There is no finesse in my short clips. However I hope it will encourage my clients to lift the knees a bit higher or roll the shoulders a bit more. And maybe theyll share it with their friends. Make every movement count! #perthfitness #perth #perthlocal #perthhealth #perthfitlife #perthsmallbusiness #fitperthlife #perthcity #perthhealthybiz #fitnessmotivation #seniorinspire #movementismedicine

23.01.2022 Outdoor Pilates Mat Classes resume tomorrow. Tuesdays @8:45am City Beach Oval We are ready for it!

23.01.2022 The last Tuesday Pilates Video already for the Orange Fit Challenge! Again two Pilates Sequences: a flow of exercises increasingly getting harder. Send me your selfies/photos of todays workout before WEDNESDAY 29 April 2020 to be part of the Challenge.... These are the exercises: Clam Sequences: 10x Clams, 10x leg extension and lift (try pulses for extra burn), 5 leg circles clockwise and then counter clockwise and repeat! Then change sides - Keep the buttocks muscle engaged through out the exercise! 100s Preparation and 100s : 5x 100s Prep followed by 100s - Keep the shoulders away from the ears and the chin tucked in! Watch the video for the explanation and performance of the exercises. Send me a message how you are going! https://youtu.be/jTuSFsJA-II

23.01.2022 Circuit Friday #2 of the Orange Fit Challenge Let's start off the Easter Weekend properly with 3 new moves! Send me your selfies/photos of todays workout before Saturday 18 April 2020 These are the exercises:... Bent Over Row: 10x regular, 10x add tricep extensions. Use a band or hand weights as explained in the video: Lunges: 12-15x on each side; Planks: Try to work you way up to either 10 long breaths or 1 minute. Pay attention to posture! Watch the video for the explanation and performance of the exercises. https://youtu.be/pJh66WNzmDQ

22.01.2022 It's Circuit Friday again! And this is the last video of the ORANGE FIT CHALLENGE Send me your selfies/photos of todays workout before Saturday 2 May 2020 This is the full body workout for this week: (use a weight, anything will do): ... Lunge and rotation (with weight): 12 x and change sides/legs. Stay low and keep the arm movement BIG. Renegade Row: 20 repetitions (Slide the shoulder blade back when pulling the weight up) Squat and Shuffle: 20 shuffles and deep squat. Watch the video for the explanation and performance of the exercises. https://youtu.be/cjXv_vmELx4

21.01.2022 Only getting started. 25 years

20.01.2022 It's Circuit Friday again! And this is the last video of the ORANGE FIT CHALLENGE Send me your selfies/photos of todays workout before Saturday 2 May 2020 This is the full body workout for this week: (use a weight, anything will do): ... Lunge and rotation (with weight): 12 x and change sides/legs. Stay low and keep the arm movement BIG. Renegade Row: 20 repetitions (Slide the shoulder blade back when pulling the weight up) Squat and Shuffle: 20 shuffles and deep squat. Watch the video for the explanation and performance of the exercises. https://youtu.be/cjXv_vmELx4

20.01.2022 When your daughter is home and FI-NAL-LY organises your equipment! Thank you @ingrriiddd__ #fitnessgarage #pilatesgarage #perthfitness #perthpilates #reformerpilatesperth

20.01.2022 This week the group classes started back up! And there is still room for you to be part of it!

20.01.2022 Those are the best runs: catching up while putting kms in the bank. Irish Nomad on the Run

20.01.2022 Irish Nomad on the Run and me showing of our ORANGE tops. Just wearing it, makes me happy!

19.01.2022 Did you know Orange Pilates is at City Physiotherapy Tuesdays and Thursdays.Dont have time before or after work for exercise come during your lunch break and... breeze through the afternoon feeling wonderful. Bookings can be made by calling Marianne on 0451 337 516 or book through City Physiotherapy on 9322 3363. See more

18.01.2022 Our 7th City 2 Surf indicating the start of our 7th year in Perth! So many special memories of this run! @perthcitytosurf #citytosurf2019 #citytosurfperth #orange #perthpilates #perthfitness #cityofperth #perthcbd #perth #perthlocal #perthhealth #perthfitlife #perthrunning #perthsmallbusiness #perthphysio #fitperthlife #perthcity #perthhealthybiz #reformerpilatesperth #perthoutdoors

17.01.2022 Outdoor Small Group Exercise Classes are on again! No more living room or backyard workouts (for now) Lets see whether we can get started again. How about: Tuesday 8:45 am - 9:45 am: Pilates Class @ City Beach Oval (5,12,19, 26 May) Friday 8:45am - 9:45am: Circuit Class (minimum equipment) @ Perry Lakes (8,15, 22, 29 May)... Friday. If you are interested in the group classes and specifically in committing to the 1 class or 2 classes per week option, send me a message. Im ready when you are.

16.01.2022 Orange Fit Challenge: Pilates Tuesday #1 First video of the challenge: Send me your selfies/photos of todays workout before WEDNESDAY 8 April 2020... These are the exercises and suggested number of repetitions: 1 Leg Circles: left leg 10x clockwise, 10x anti clockwise, right leg 10x clockwise, 10x anti clockwise; 2 Pelvic Curl: 5x slowly up and down, 6th one with 10 marches, left 5x, right 5x; 3 Bicycle Legs: Alternate left and right legs 20x, either head down or up. Watch the video for the explanation and performance of the exercises. Warning: My editing and recording skills are poor and I tend to look very grumpy when Im doing my instructing thing! Nobody ever told me! Ill try to lighten up a bit in the following workouts! My goal is to keep you moving, consistently. So just have fun! https://www.youtube.com/watch?v=sSk4-rR9kro&autoplay=1

16.01.2022 Long Stretch - Springs add resistance, making this plank exercise more intense How long could you hold this position? #perthpilates #perthfitness #cityofperth #perthcbd #perth #perthlocal #perthhealth #perthfitlife #perthrunning #perthsmallbusiness #perthphysio #fitperthlife #perthcity #perthhealthybiz #reformerpilatesperth #nutritioncoaching #perthoutdoors #afslankenzonderdieet #afslanken #onlinenutritioncoaching

15.01.2022 Through this time of isolation I’ve really enjoyed my distanced runs within #perrylake . This morning @irishnomad_ontherun were once again inspired by the run suggestion made by @westaustralianmarathonclub . Since the tracks are closed, the path around the lake has become our substitute. The path is wide enough to offer plenty room for families, walkers and runners, also enjoying their time out in the fresh air. So pleased to have this beautiful space near, a great running p...artner @irishnomad_ontherun and @westaustralianmarathonclub doing the thinking for the training runs to keep motivation up. #runningismytherapy #runningcommunity #westaustralianmarathonclub #fitover50 #perthfitwomen #perthoutdoors @ Perry Lakes Reserve

15.01.2022 https://documentcloud.adobe.com/link/track Vacation is almost over and ready to start the weekly group classes as of Monday 5 August. Follow the link to see the flyer with details!

14.01.2022 It’s time to announce the winner of the Orange Fitness Challenge! Nicolien Zuijdgeest was the person who was most dedicated to doing the exercises and sent the most selfies! She will be winning a virtual one-on-one Personal Training Session. I’m looking forward to it! Thank you to everyone (and their families) who participated. And thank you for all the positive feedback I received on the instructional videos. I had a lot of fun and although the circumstances aren’t ideal, it was great to see everyone staying active. Congratulations!

14.01.2022 ORANGE FIT CHALLENGE PILATES TUESDAY WK2 Third video of the challenge: Thank you to all who have kept me updated on their workouts or just staying active in general. For those that have not joined the challenge, you can still do so! These are today's exercises:... Standing Leg Balances: 10 alternate nice and slow, 2x balance on one leg 5secs, then add rotation, repeat on other leg. Pendulum: 2x 6 bent knees, 2x 6 long legs, if you have one: add ball Abdominal Curl: 20 either feet on floor or in table top. Add some pizazz, by holding the upper body up for 3secs. Watch the video for the explanation and performance of the exercises. It was a breezy afternoon, so apologies for the poor sound at times. Send me your selfies/photos of todays workout before WEDNESDAY 15 April 2020 by messenger or in the comments below. ENJOY!!!!! https://youtu.be/jjjZW7D_KmY

12.01.2022 Its time to announce the winner of the Orange Fitness Challenge! Nicolien Zuijdgeest was the person who was most dedicated to doing the exercises and sent the most selfies! She will be winning a virtual one-on-one Personal Training Session. Im looking forward to it! Thank you to everyone (and their families) who participated. And thank you for all the positive feedback I received on the instructional videos. I had a lot of fun and although the circumstances arent ideal, it was great to see everyone staying active. Congratulations!

11.01.2022 "A picture is worth a thousand words" Can you imagine a video's worth? Very often I find myself explaining what a Pilates Reformer is. Most people have heard of it but never actually tried it. And so: here's a short video showing what a simple whole body workout would look like on a reformer. Thank you Lars Zuijdgeest and Niels Zuijdgeest for filming and editing!

11.01.2022 Weve got Optus Stadium between our ears Only two weeks until we cross the finish line of Perth Running Festival at Optus Stadium. This morning, we ran a 12k...m practise race with Masters Athletics WA. What a glorious location for a run with Orange Fitness & Nutrition - - #matagarupbridge #mawa #mastersathletics #masterathletics #sundayrun #sundayrace #burswood #prfchampions #prfchampions19 #fitoverfifty #runningover50 #swanriverperth #perthisok #anotherdayinwa See more

11.01.2022 Never stop taking risks. Just keep reaching. - Ryan Eggold #perthpilates #perthfitness #cityofperth #perthcbd #perth #perthlocal #perthhealth #perthfitlife #perthrunning #perthsmallbusiness #perthphysio #fitperthlife #perthcity #perthhealthybiz #reformerpilatesperth #nutritioncoaching #perthoutdoors #afslankenzonderdieet #afslanken #onlinenutritioncoaching

09.01.2022 Last race this decade is set in my original hometown. Its a family affair: with hubby, brother and son. And daughter and other son at the finish celebrating our achievements. It only seems fitting that my Dad gets to show of my medal while enjoying a traditional oliebol! A great way to finish a successful running year! #runhappy #fitover50 #fitover50women #denhelder #oudejaarsloopdenhelder #runningover50 @ Den Helder, Netherlands

09.01.2022 The last Tuesday Pilates Video already for the Orange Fit Challenge! Again two Pilates Sequences: a flow of exercises increasingly getting harder. Send me your selfies/photos of todays workout before WEDNESDAY 29 April 2020 to be part of the Challenge.... These are the exercises: Clam Sequences: 10x Clams, 10x leg extension and lift (try pulses for extra burn), 5 leg circles clockwise and then counter clockwise and repeat! Then change sides - Keep the buttocks muscle engaged through out the exercise! 100’s Preparation and 100’s : 5x 100’s Prep followed by 100’s - Keep the shoulders away from the ears and the chin tucked in! Watch the video for the explanation and performance of the exercises. Send me a message how you are going! https://youtu.be/jTuSFsJA-II

09.01.2022 Circuit Friday #3 in the ORANGE FIT CHALLENGE Today will bring you three exercises which will get your heartbeat up. There are low impact options and if youre ready to pump it up: Thats possible too! Do the exercises by themselves or in combination with Tuesdays Pilates sequences. Whatever you do: keep it fun, energetic and get your favourite isolation mates to join in! These are the exercises:... Burpees: 10x perform it either low impact without the jump or as crazy as you want. Its all about the getting on the floor and back up: thats what gets the heart and therefor the body working! Side Step Up: 12 reps on each side; Try to really bend that back leg and if youre up for it: propel your self up: off the floor or even just a lift of the heel is Amazing! Legs will be working! Side Step Squat: 20 reps: nice and deep squat - make the squats deeper as you warm up. Great for knees and hips but back off when you feel pain in either knees or hip joint. https://youtu.be/OIOCUGTR-0k

09.01.2022 Shoulders down, away from the ears Keeping the upper back strong, I found,has helped me to keep neck pain from recurring. To have a pilates reformer in the garage is such a luxury! The garage isnt fancy at all though. But its functional. And I to have the space to do a proper workout.... #pilatesreformer #perthpilates #perthfitness #cityofstirling #trigg #perthlocal #perthhealth #perthfitlife #perthrunning #perthsmallbusiness #fitperthlife #perthhealthybiz #reformerpilatesperth #pilatesinstructor #nutritioncoaching #triggisland #fitnessmotivation #healthyliving #personaltrainer #livingthebestlifeican

09.01.2022 Back at City Physio this week!

08.01.2022 ORANGE FIT CHALLENGE CIRCUIT FRIDAY #1 Did you have your exercise today? If not, I have a quick suggestion for you. And let me know how you go! These are the exercises:... 1Squats: 10x regular, 10x add toes (squeeze gluts) and arms, 10 add a jump or at least a little lift of the floor if your ankles, knees allow for it. 2Elbow to Knees: 20x alternating sides, 10x nice and slow (like balancing) 10x with a little lift of the heel (or maybe even the foot coming of the floor) 3Push ups: 15x Watch the video for the explanation and performance of the exercises. Send me your selfies/photos of todays workout before Saturday 11 April 2020 by WhatsApp, by email or in the comments below of course. CONSISTENCY IS KEY! https://youtu.be/W1xlCO8RQlk

06.01.2022 60 Years Together...

05.01.2022 Monday 5th August Weekly Group Classes start back up again: Monday: Pilates Circuit Class @ 9.00 am, Church of Christ, Wembley Downs; Monday: Gentle Fitness Class (30 mins) @ 10.15 am, Church of Christ, Wembley Downs;... Tuesday: Outdoor Pilates Mat Class @ 8.45 am, City Beach Oval; Friday: Outdoor Circuit Class @ 8.45am, Perry Lakes Reserve; Send me a message for more info or if you plan on attending one or all classes!

04.01.2022 Group Exercise has been cancelled, but Exercise and Movement are more important than ever! Take part in the ORANGE FIT CHALLENGE For the next FOUR weeks every Pilates Tuesday (starting today 31 March 2020) and Circuit Friday (starting 3 April 2020) youll receive an email. The Pilates Tuesday Email will contain a short video with the description of three Pilates inspired exercises. ... The Circuit Friday Email will contain a short video with the description and explanation of three Body Weight and/or Movement exercises. THE ORANGE FIT CHALLENGE: Do each workout of three exercises at least THREE times a week. Send me a selfie or photo of you doing the workout. Youll earn a point for every Pilates or Circuit workout. More workouts, more points. Extra points if you get your family involved. Or if you do the workout virtually with a workout buddy! Only one selfie (or photo) of the same workout can be sent per day. However, you can send on one day a photo of your Pilates sequence and a photo of your Circuit Workout. On 2 May Ill announce who has the most points and/or most original selfie. That person should probably win some toiletpaper. 4 Rolls for the first place, 2 rolls for second place and 1 for third place? But only if I can lay my hand on some. Alternatively the winner will receive a 1:1, 45mins personal training workout. Either virtual or outdoor in Perth. Im sure there might be more rules, terms and conditions etc. but I havent thought of them yet. HAVE FUN! See more

04.01.2022 Crazy times! Spent too much time checking the Corona Spread in the world, in New York, in The Netherlands and in Australia specifically. Checked in with all the loved ones all over the world and exchanging experiences. Its good to know that however surreal life feels right now, trampoline and reformer are there for me to take the mind of it for a bit Stay healthy and sane everyone!

03.01.2022 Another half marathon with my running buddy and friend @irishnomad_ontherun This time the Fremantle Running Festival. #fremantlerunningfestival A huge thank you to all the volunteers who made this running event a GREAT one! Looking forward to next weeks 8km City Beach race with our fellow Nomads on the Run. ... #fitlifestyle #fitover50 #runinthesun #strongwomen #runningcommunity @ Leighton Beach See more

02.01.2022 Through this time of isolation Ive really enjoyed my distanced runs within #perrylake . This morning @irishnomad_ontherun were once again inspired by the run suggestion made by @westaustralianmarathonclub . Since the tracks are closed, the path around the lake has become our substitute. The path is wide enough to offer plenty room for families, walkers and runners, also enjoying their time out in the fresh air. So pleased to have this beautiful space near, a great running p...artner @irishnomad_ontherun and @westaustralianmarathonclub doing the thinking for the training runs to keep motivation up. #runningismytherapy #runningcommunity #westaustralianmarathonclub #fitover50 #perthfitwomen #perthoutdoors @ Perry Lakes Reserve