Rebecca Zeaiter | Sport & fitness instruction
Rebecca Zeaiter
Phone: +61 404 031 781
Reviews
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25.01.2022 I hate squats! That’s my confession I’ve avoided these for sooo long! Why? Because I find them hard. They feel too heavy and I feel like my hips are too tight to enable me to get enough depth. I program these for a lot of my clients but I haven’t done them myself for a while. So it’s time to bite the bullet and try again. ... Just because I’m a trainer doesn’t mean that I’m able to do all exercises or love them. But this is one movement that I want to get better at. So my next training block will incorporate squats Here I am a few weeks ago starting at 60kg x 10 for 2 sets. Is there one movement you’ve avoided because you find it hard? I’d love to know #squats #fitness #workout #gym #pt #legs #legday #fitnessmotivation #personaltrainer #motivation #fit #training #squat #fitfam #gymlife #strugglestreet #strength #weightlifting #strong #girlswholift #mumswholift #gains #strengthtraining #gymmotivation #glutes #fitspo #muscle See more
24.01.2022 Soon the gyms will be full of people with a New Year’s resolution to either get fit, lose weight or be healthy. Many will be brand new to the gym, won’t be familiar with gym etiquette or may even get in our way. Many will throw in the towel after a few short weeks and go back to their old lives. But here’s the thing some of them won’t. The way you treat these new people could be the thing that drives them away or the thing that gives them the courage to stay. You wer...e new once too. Smile. Be kind. Be patient. Encourage them. Offer some help. We are all there for the same reasons. Be the reason someone decides to stay #newyear #newyearsresolutions2021 #newbies #bekindalways #lifestyle #gymgoers #getfit #weveallbeentherebefore See more
23.01.2022 Cardio for Fat Loss I don’t usually prescribe cardio for fat loss for my clients. I prefer them to focus on heavy lifting. However it can be used as an additional ‘tool’ to add to your energy output. If you want to incorporate cardio into your training routine to aid fat loss, I’d recommend intervals. My preference for choice of cardio machines would be the cross trainer, rowing machine or bikes. These machines allow you to increase and decrease the resistance quicker ...than a treadmill. Choose a 1:1 ratio. For example, 60 seconds of high intensity (RPE 7, short of breath but can still speak a sentence), 60 seconds of rest. Repeat this for a total time of 24 minutes. I’ll be incorporating 2 of these sessions per week in my current training block. Do you incorporate cardio into your training routine? #hiit #fitness #workout #cardio #hiitworkout #fitnessmotivation #training #fit #gym #motivation #fitfam #personaltrainer #exercise #hardio #fatloss #health #weightloss #strength #functionaltraining #personaltraining #healthylifestyle #fitspo #fitnessjourney #workoutmotivation #hiittraining See more
23.01.2022 Hammer Strength Plate-Loaded Squat Lunge Romanian Deadlift Bulgarian Split Squat ... Lately I’ve been utilising this machine for my Romanian deadlifts but it’s the first time using it for Bulgarian split squats. These are both great exercises for glute and hamstring development. When performing the RDL, the resistance curve forces your hips into position, generating a lot of tension through the glutes and hamstrings. The Bulgarian feels a lot harder in this position that your usual dumbbell variation. However I didn’t feel much tension through my quads compared to the conventional way. If your gym has one of these machines, try these exercises and feel those glutes and hammies on fire #glutes #fitness #workout #legday #hamstrings #fitnessmotivation #gym #bootybuilder #fit #motivation #fitfam #girlswholift #quads #bootygains #legs #gymlife #training #personaltrainer #bulgariansplitsquat #booty #gains #fitspo #deadlifts #fitnessgirl #muscle #fitnessjourney See more
22.01.2022 Just keep it simple When it comes to fat loss, there is no magic pill or potion. There is no special fad diet. There is no quick fix. It’s as basic as calories in vs calories out. You need to burn more calories than you consume. ... But start by taking simple steps. Move your body a little bit more each day...work on changing one aspect of your diet. Don’t over complicate things. You’ve got this #fatloss #consistency #smallchangesbigresults #diettips #moveyourbody #keepitsimple #youvegotthis #caloriedeficit
20.01.2022 Peanut Butter Rice Bars Another amazing treat brought in by @anneeee236 If you love peanut butter, you’ll love these! Packed with protein at almost 6g per bar. ... Even better still, no baking involved! Quick and easy snack. Original recipe credit: @ambitiouskitchen #snacks #food #foodie #snack #foodporn #yummy #snacktime #foodphotography #instafood #homemade #delicious #foodstagram #proteinsnacks #healthyfood #chocolate #tasty #foodlover #healthy #foodies #sweets #love #foodgasm #instagood #brownrice #peanutbutter See more
19.01.2022 Merry Christmas Wishing you all a wonderful Christmas tomorrow and a very safe New Year. To my clients, past and present, thank you for allowing me to be a part of your fitness journey. Because of you, I get to do what I love every day! ... To my family, friends and followers, a heartfelt thanks for all your continued support Be kind and stay safe x #merrychristmas #happynewyear2020 #grateful #betterthingsarecoming #bekind #staysafe
18.01.2022 In the world of health and fitness, setbacks happen to everyone. The most important thing is how you choose to deal with and respond to those setbacks. Real progress is made when you accept that health and fitness isn’t linear and that perfection isn’t possible. Accept responsibility for your actions, take a deep breath, and vow to get back on track. Nothing is as black and white as we make it seem, and you are not good or bad if you made poor food choices or skipped ...a workout. Acknowledge your shortcomings and take the time to figure out how you might avoid a particular setback in the future. Have a plan: create a workout schedule, make time in your week to shop for and prep whole and healthy meals ahead of time, set aside time in your workday to get in some extra steps, movement or stretching whatever it may be. Make the commitment to yourself to keep moving forward and not let setbacks be the reason you give up on your health and fitness journey #fitness #gym #workout #ownit #backontrack #shithappens #yougotthis #fitnessmotivation #motivation #fit #training #health #lifestyle #instagood #fitfam #healthylifestyle #healthy #gymlife #life #personaltrainer #happy #goals #exercise #muscle See more
17.01.2022 Self-Acceptance & Body Image This is a topic I’ve always wanted to touch on but have never really known how to begin. In a world where the media is filled with images that have been photoshopped, airbrushed and filtered, it’s no wonder that so many of us struggle with self acceptance and body image issues. We are constantly comparing ourselves with others or feel we have to look a certain way in order to be happy. ... I’m sure all of us have had that feeling of being unhappy with ourselves and the way we look. And it’s completely normal. I used to constantly use negative self talk when it came to my body and the way I looked. I’m slowly getting better. But it’s a work in progress. I’ve come to realise that it’s all about accepting your body and all its perceived flaws. You don’t have to like what you see, but simply ACCEPT it. It’s ok to want to better yourself or make changes, but first learn to accept it the way it is. Here are some tips on how you can slowly learn to accept your body and cultivate a positive relationship with your body: #1 Follow body positive social media accounts. I think this should be your number one priority. What you see on your feed everyday contributes to the way we think. #2 Write down three positive things you like about your body. It might be your legs that get you through work where you’re on your feet all day or even your arms that are able to squeeze your babies tight each night. #3 Use more positive self talk. Be mindful when you start saying negative things about your body. If you’re in the gym and you’ve increased your weights, appreciate that your body is getting stronger! Just remember, you are more than your body x #bodypositivity #bodypositive #selflove #loveyourself #fitness #effyourbeautystandards #selfcare #love #fitnessmotivation #healthylifestyle #motivation #curvy #mentalhealth #confidence #body #model #loveyourbody #weightloss #weightlossjourney #beauty #embraceyourbumps #mentalhealthawareness See more
17.01.2022 Vanilla Protein Pancakes Wow these were pancakes were so good. They weren’t fluffy like you’re usual pancake but slightly dense. This is due to the gluten free flour. But taste wise...delicious I topped mine with coconut @yoproau, fresh strawberries and a small drizzle of sugar free maple syrup. I made a total of 9 pancakes and served myself 3 which was filling. ... Check out the recipe in the slides above. Original recipe credit @thewholesome_diaita #pancakes #food #foodie #breakfast #delicious #banana #breaky #strawberries #yopro #glutenfree #homemade #foodporn #yummy #snacktime #foodphotography #instafood #foodstagram #proteinsnacks #healthyfood #chocolate #tasty #foodlover #healthy #foodies #sweets #love #foodgasm #instagood See more
15.01.2022 So last night was date night. We enjoyed a gorgeous platter of wood fired pitta bread with hummus and pickled veggies. After that, I suggested dessert at @cowchofficial and we ordered this delicious masterpiece...Caramilk waffle sandwich We enjoyed EVERY SINGLE BITE. We wouldn’t normally eat desserts like this, but we did. The moral of the story...learn to enjoy life’s guilty pleasures without beating yourself up. Life is meant to be enjoyed and one blowout won’t hind...er your results greatly. In saying that, ensure you’re at least adhering to the 80/20 rule (eating healthy foods 80% of the time, indulge the other 20%) and eating within your caloric intake. Moderation is also the key YOLO Did you indulge in over the weekend? #yolo #love #instagood #food #life #photooftheday #cowch #dessert #happy #instagram #moderation #80/20rule #picoftheday #smile #enjoylife #fun #guiltypleasures #caramilk #waffles #datenight #lifestyle See more
14.01.2022 Workout Wednesday Today I was short on time to do my usual training so I set up a quick 20min workout...otherwise known as the 7 Deadly Sins. I can thank @___ashelz___ for this idea. You can select any movements but ensure the load is reasonably challenging and the movements are distributed evenly to make it a full body workout. ... The idea is to complete 7 exercises for 7 reps by 7 rounds. This one took me just under 20 minutes. The goal is to pace yourself really well so you don’t burn out too quick. Nevertheless I was gassed KB goblet squat Bent over row Push ups KB swing Shoulder press Romanian deadlift Burpees Try it next time you want to mix things up #sevendeadlysins #wod #workoutwednesday #workoutoftheday #gassed #conditioningcircuit #pt #quickworkout #personaltrainer #humpday See more
14.01.2022 Cable Front Raise A great isolation exercise that works the anterior delt ie the front of your shoulder. The great thing about using the cable machine is that there is constant tension on the muscle throughout the whole range of motion. Technique: ... set the pulley at its lowest point attach a straight bar stand with your back to the pulley machine and hold the bar with an overhand grip at shoulder width keep your core tight and maintain a slight bend in your elbows raise the bar to just above shoulder height then slowly lower with control to the starting point Tips: the closer your back is to the machine the less it will ride up your inner thighs ensure your body is still and you’re only using your arms to raise the bar stop immediately if you feel any pain in the shoulders Variations: 1 single arm cable front raise 2 dumbbell front raise 3 plate front raise Thanks @echaima97 for the demo #shoulders #shoulderworkout #shoulderexercises #cablemachine #cables #frontraise #delts #strengthtraining #fitfam See more
12.01.2022 Weekend Workout - 12 Days of Christmas If you’re looking for a workout to do this weekend, check this one out. You can select any exercise you like and it can easily be done at home. ... 1. 1 minute plank 2. 1 minute wall sit 3. 1 minute skipping 4. Box jumps 5. Supermans 6. Tricep dips 7. Lunges (each leg) 8. Jumping Jacks 9. Push ups 10. Squats 11. Mountain climbers (pairs) 12. Burpees Complete day 1, then on day 2 complete day 2 plus day 1. On day 3 complete day 3, day 2 and day 1. Continue to adding each day. Any exercise that isn’t for time, complete the number of reps correlating to that day ie on day 4 you would complete 4 x box jumps etc I rarely do this type of training so this took me a solid 40mins to complete, non stop but at a steady pace. Safe to say I was wrecked by the time I got to burpees Give it a crack this weekend! Merry Fitmas #hiit #workoutoftheday #12daysofchristmas #workout #cardio #hiitworkout #fitnessmotivation #training #fit #gym #motivation #personaltrainer #fitfam #exercise #homeworkout #health #strength #healthylifestyle #functionaltraining #personaltraining # #fitnessjourney #healthy #hiittraining #workoutmotivation See more
12.01.2022 Smile and enjoy the weekend! Make sure you’re doing more of the things you love For me, I’m enjoying doing absolutely nothing, whilst snuggling on the couch with my little girl ... #weekendvibes #mood #lovelife #feedyoursoul #dowhatyoulove #happiness
11.01.2022 Had a lovely Christmas catch up with my fitfam Thanks @___ashelz___ and @kiwifisho81 for having us all. #fitfam #christmasparty #friendswhotraintogether #girlgang #anytimefitnessgoodna
11.01.2022 Repost from @iifymwomen All diets work. PERIOD. Becky from cubical 2 is doing Keto and not tracking any of the foods she is eating but she is losing weight.... Susan overheard her but she’s following Paleo, not tracking and getting results as well. How is it possible that you can lose weight following these diets without tracking and see progress? Calories still matter regardless of what dieting approach you are using. Even if YOU are not tracking, your body is and that is what matters at the end of the day. The ONLY way a diet will help is if you are in a deficit and with many of the diets out there, it’s creating a deficit in some form or another. Paleo you are cutting out mostly processed foods and replacing them with whole foods which will cut back on your calories. Keto you are taking out a whole food group which will create a deficit. Weight Watchers uses a point system controlling your intake. Fasting cuts out breakfast therefore decreasing overall calories. I think you can see where this is going, a caloric deficit is how you lose weight and there are many options to help get you there. However, there is a common strategy and that is placing some kind of guideline or rule on how to create that deficit. Understanding HOW you are creating the deficit plus making it fit into your lifestyle is how you see long term success. For the majority of our clients, we use macros and food logs to help control calories for any goal they have. The reason we like this approach is because of the education you gain from tracking that helps you translate that into your everyday life. Each of you can create a deficit in a way that makes the most sense to you, be consistent with whatever method you choose and know that it’s the work you put in that gets you to your end goal. If you don’t know what method works for you, shoot us a DM and we will set you up with a free consult call with one of our coaches. Comment below what diet works for YOU and WHY. See more
09.01.2022 Assisted pull up machine I get a lot of people avoid this machine because it looks intimidating. It’s actually pretty simple to use and is a great machine that targets your back, shoulders and arms. The machine counter balances your weight and strength levels...meaning the higher the weight you set on the machine, the easier it is. As you get stronger, you’ll need to reduce that weight. ... Here are some simple steps to get you started: 1. Set your weight. As a general guide, I usually take a clients weight, then deduct about 10kg. That will be your starting point. It may need to be adjusted once you start your set. 2. Step on onto the bottom platforms and hold onto the outer handles until you get up to the top platform. Then grab onto the desired grips. Place one knee on the pad whilst firmly holding both handles above you. You will need to be prepared to hold yourself up (with the hell of the counterweight). As the knee pad drops, place both knees on and come to a full extension at the bottom. 3. You’re going to think about squeezing your shoulder blades down towards your back pocket as you pull yourself up, with your head reaching over the handles. 4. Slowly lower yourself while maintaining control through your shoulder blades and arms, until you come to full extension. 5. Repeat 3 sets of 10-12 repetitions. 6. Once you’ve done your set, bring yourself to the top, extend one leg out to the top platform while slowly allowing the knee pad to rise. #pullup #workout #backworkout #fitness #pullups #gym #motivation #training #muscleup #fitnessmotivation #fitfam #muscle #strength #gains #assistedpullups
06.01.2022 Protein Powder - Which one? I get a lot of people ask me about what protein powder I use. As you can see from the little video above I use and highly recommend Bulk Nutrients. Over many years I have tried a lot of different proteins, ranging from the cheaper option ($20) to the very expensive ($120). And I must say, by far, Bulk Nutrients tastes amazing and is very good value for money. It mixes well with water and tastes so good in baking. And just look at some of their fl...avours Now let’s talk about the different types of protein. The one in the video is protein matrix which is just basically a mixture of the concentrate and isolate. Whey protein concentrate (WPC) Concentrate has approximately 80% protein content whereas the isolate contains around 90%. This is due to the concentrate containing carbohydrates and fats. Whey protein isolate (WPI) Isolate contains a slightly higher level of protein per serving as opposed to the concentrate. It has gone through more processing which results in a higher protein content, is lower in carbs and fat and has a very low lactose content. Because of that, you will find that isolate is more expensive than concentrate. Which one should you take? Both proteins have a very high-protein content but the difference comes down to how much carbs and fats they contain. It’s important to note all proteins can differ dramatically so read the nutritional label to check the calorie, protein, carb and fat content. As you can see below the difference between the two is negligible. Having that little bit of carbs and fats definitely improves the flavour. Not only that but if you wish to bake using protein powder I’d highly recommend using the concentrate. Isolate - Vanilla Calories 114 Protein 26.6g Carbs 0.9 Fat 0.3 Concentrate- Vanilla Calories 119 Protein 23.1g Carbs 2.6g Fat 1.8g What protein powder do you use and are you happy with it? Please note that I am in no way sponsored by Bulk Nutrients. However if they would like to sponsor me...just slide into my DM’s #nutrition #wheyisolate #workout #healthylifestyle #bodybuilding #healthyfood #health #bulknutrients #proteinsmoothie #proteins #proteinpancakes #gymlife #healthy #postworkout #bcaa #lactose #fitnessmotivation #proteinshakes #smoothie #breakfast #supplementsthatwork
06.01.2022 It’s been ONE year! One whole year since I started with Anytime Fitness Goodna. They say time flies when you’re having fun! I’ve had such an amazing year and am very grateful to have met so many incredible people. Our club is surrounded with the most supportive and friendly members and I absolutely love being part of this fit fam! ... Here’s to making many more memories at @anytimefitnessgoodna #personaltrainer #anytimefitness #anytimefitnessgoodna #fitfam #lovemyjob #oneyearanniversary
06.01.2022 A gentle reminder as we head into Christmas...Life is always about balance guys. Enjoy your time with your loved ones without the guilt. #mindfuleating #christmasweek... #balance #guiltfree #eatthedamnfood See more
05.01.2022 Start small Don’t wait for Monday to make a change...start today. You’ll be amazed at how small changes can lead to bigger results #mindset #behaviouralchange #smallchangesbigresults #yougotthis #doittoday #bethebestversionofyou
04.01.2022 Repost from @anytimefitnessgoodna Flex Friday! Don’t forget that no matter what you train today if you don’t flex that muscle group did you really train it? Bec and Tash trained arms and here is proof! ... Comment what you trained/will be training today! #armday #biceps #triceps #friendswhotraintogether #workout #pt #personaltrainer #sunsoutgunsout
03.01.2022 Lat Pulldown Variations Getting bored of your standard Lat Pulldown? Try these variations during your next workout ... * Wide grip lat pulldown * Bilateral lat pulldown * Single arm lat pulldown * Close grip lat pulldown * Supinated grip lat pulldown #latpulldown #fitness #bodybuilding #backworkout #gym #workout #fit #backday #fitnessmotivation #lats #back #training #gymlife #personaltrainning
