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24.01.2022 Lets Talk - Time Under Tension (TUT) Anyone who has trained with me will know I am all about slowing down the movement and controlling your muscles. So lets discuss the benefits of Time Under Tension (TUT) and how this may apply to your next workout. ... BENEFITS:- - Perform quality reps over the quantity of the reps - TUT training leads to increased muscle protein synthesis - Gains!!! without having to increase to bigger heavier weights So what is TUT? Time under tension is the time your muscle spends under load during a set. This includes the time spent in the concentric (shortening) phase, peak contraction phase, and eccentric (lengthening) phase. So, if you perform a 10-rep set, and each rep takes you 3 seconds to complete, your muscle experiences 30 seconds of time under tension. Will training this way make me bulky? Not necessarily, it will increase muscle mass but by keeping your weights lighter, you will tone and sculpt those muscles, keeping them feminine but strong. You will see real results - fast! Want to mix up your training in the gym - play with your tempo - try some TUT next time. #workoutideas #timeundertensionworkout #gym #personaltrainer #sunshinecoastgymworkout #sunshinecoastpersonaltrainers #sunshinecoastfitwomen #sunshinecoastfit #yourmovefitness #trainsunshinecoast (Reference Website Bodybuilding.com)

24.01.2022 Even though it's cold and dark outside, the reward of sticking to your plan, working towards your goals and improving your life will make it worth while. Take it from me...4am wake ups can be hard, especially if you're not a morning person Set your mind... Set your clock... Be the energy you want to find in the world. And the rest will follow.... See you in the morning See more

24.01.2022 #100SQUATCHALLENGE

22.01.2022 HAPPY EASTER EVERYONE Enjoy the long weekend - get outside and soak in some of natures goodness. Remember - sometimes 'healthy eatting' is as simple as Mindful eatting. So be present this weekend

21.01.2022 SUNDAY BREKKI MADE EASY ----AVOCADOS ON WHOLE GRAIN TOAST---- Did you know that avocado contains even more potassium than bananas? ... Avocados are rich in monounsaturated fatty acids, which raise HDL cholesterol levels and lower LDL cholesterol levels Avocado is loaded with folate, a B vitamin known as folic acid help Prevents Congenital Disabilities Avocados are amazing for your skin. This is due to avocado's rich supply of monounsaturated fats, vitamin C and vitamin E. The good fats improve skin tone and maintain moisture. Vitamin E acts as an antioxidant for the skin, guarding it against damage from sun exposure. Don't just eat it - slap it on your face. Avocados are full of fiber! A 100-gram serving of avocado packs 7 grams of fiber, which is 27% of the RDA. A diet high in fiber is linked to lower risk of cardiovascular disease, cancer, hypertension, diabetes, and obesity, not to mention constipation So add a little Avocado into your diet today

21.01.2022 I am proud to say that I am joining the amazing team at O2 Performance! With a World Class gym facilities and state of the art fitness technology, you know you're in good hands. O2 is all about the community and giving everyone the best chance at a healthy, happy life. I am so excited to be part of the team. If you haven't see us already check out the new gym via their website. https://www.o2performance.com.au Or come say Hi at Kawana Shopping World this week!

21.01.2022 I am so excited to be apart of this amazing group! To have like minded people all driving towards to one common good is just fantastic. If you haven't yet... check it out - or better yet come along when we open in June - you wont want to go anywhere else Miguel has told me about this dream from the day I met him - to now be a part of it is an honor. Www.o2performance.com.au

19.01.2022 MINDFULNESS Oh thats Hippy stuff and only for weirdos who meditate thats not for me! I dont know how many times I have heard people say things like this when I bring up mindfulness. And I use the term in a lot of different areas in my life and in my job. But I want to take the Hippy or yoga pants out of it for you. Mindfulness is not sitting cross-legged on the floor ummmmming with incense without a thought in your head. Mindfulness is bein...g present for the moment; its recognising and acknowledging the things around you and whats inside you. Learning to be mindful can help in moments of high stress, panic or unhappiness. Learning to BE PRESENT is the greatest thing about it. I dont have time to take a yoga class or meditation class Im too busy! We take the time to check our Facebook feed or watch a funny cat video, but we dont have time to take care of the one thing that holds us all together our mind! So here is your task today Wake up and make your cuppa as normal, now instead of yelling at the kids about their shoes or checking your phone to see what happened on Facebook over the last 5 mins step outside and follow these 6 steps STEP 1 LOOK at the world around you, look at the leaves on the trees notice the different colours of green, look at the clouds and how they move in the sky. STEP 2 LISTEN Hear the rustle of the trees, the sound of traffic in the distance, the birds causing a ruckus. STEP 3 SIP YOUR CUPPA listen to the slurp, smell the aroma, enjoy the warm taste. STEP 4 TAKE A BREATH a BIG one! Listen as you fill your lungs with all that is good STEP 5 SMILE! (no really actually give a little grin) STEP 6 Turn back around and face what is ahead of you with INTENTION, with STRENGTH and with CALM! Guess what! You have lost approximately 2 minutes out of your crazy day! But the way you will feel if you give yourself this time is amazing. The difference between a mindful mind and a spinning mind is the difference between the healthiness and happiness of your life. (Reset Fitness Australia takes no responsibility for what your kids just got up to over the last 2 mins)

18.01.2022 Join me at O2 Performance tomorrow for our lunch circuit 11:30am - 2pm Jump in on any station at any time! All levels welcome. Not a member (yet) NO WORRIES!... Grab a FREE TRIAL and try a few classes this week! Stretch those legs at lunch and have some fun. *showers available Www.o2performance.com.au Or call for more information 54937070 See more

16.01.2022 Can't wait to train in this amazing facility and even more excited to be part of the team. Natural light to keep you in touch and motivated, not to mention the view I look forward to training clients and working out myself. Make sure you check us out and follow O2 Performance on Instagram or Facebook to stay up to date. https://instagram.com/o2_performanceau?igshid=191wqmj4b5rmt

15.01.2022 IT'S TIME..... Group Fitness is here! O2 Performance Group Fitness Classes start this week! ***FREE TRIALS WELCOME*** Check out the website for our timetable https://www.o2performance.com.au/timetable/... Please be sure to call or email us to book this week. Our online booking system will be up and running asap. *Free trial cards are available at reception - T's & C's Apply* See more

15.01.2022 Oh! And my mind is in overdrive thinking of all the ways we can use this incredible flooring

13.01.2022 Well - I have missed 2 days of squats this week due to unforseen work schedule changes BUT I will smash my 100x out later day and get back on track

13.01.2022 To new beginnings Today marks the start of a new day, what an amazing place to be able to train in. www.o2performance.com.au #o2performanceau #sunshinecoastsunrise #sunshinecoastpt #sunshinecoastgym #sunshinecoastfitness #sportshub #newgym

12.01.2022 Have you every described your mind as foggy? Well this can be a tell tail sign that your diet may not be up to scratch. There are many arguments about what diet it best and how we should eat. I could talk for days about the different theories on diets, but at the end of the day, no one knows you like you do! Be mindful of how different foods make you feel notice if you feel flat or sluggish after eating a certain kind of meal. Or on the other hand if you eat something a...nd you feel fresh and energised. It's not rocket science This is your body talking to you - telling you what it wants and how it feeds your mind. Think about it. Your brain is always on. It takes care of your thoughts and movements, your breathing and heartbeat, your senses it works hard 24/7, even while youre asleep. This means your brain requires a constant supply of fuel. That fuel comes from the foods you eat and whats in that fuel makes all the difference. Put simply, what you eat directly affects the structure and function of your brain and, ultimately, your mood. It makes sense. If your brain is deprived of good-quality nutrition, or if free radicals or damaging inflammatory cells are circulating within the brains enclosed space, further contributing to brain tissue injury, consequences are to be expected. Whats interesting is that for many years, the medical field did not fully acknowledge the connection between mood and food. Here is an example; You go to the markets a buy a lovely little flower in a pot, you get it home and do all the right things, lovingly put in the right amount of sunlight and water it regularly, BUT instead of water you are using Cola. Would you expect your little flower to grow big and bright? Or does the idea of pouring Cola onto this beautiful growing thing sound crazy?!? My point exactly.... So lets be mindful of the things we eat. No big fad diet, no keto, no paleo. Just eat a healthy balance of what comes from the earth when you can and see how you feel with each meal. Feel free to leave any great ideas for people here in the comments or feel free to pop onto the forum of my website and start your own chat. Let's get healthier brains together.

11.01.2022 So I stumbled across this 'quote' this morning - and it really hit home! Stay Focused! Was the big one for me, it's easy to get side tracked with 'life' and lose sight of your goal. STOP - THINK - FOCUS - DO Health and fitness is not just about what you eat and how much you hit the gym, it floods into all aspects of our lives. The more you follow this advice (in quote) the greater and more adventurous your life will be. So today ... take a momemt to check in with yourself you might be surprised what you find!

11.01.2022 Welcome to O2 Performance.... Reset Fitness' New Home! Open Day SUNDAY from 8am - 3pm. Come down and have a look around, meet the team and feel inspired. Tomorrow is your last chance to secure a Foundation Membership! So come in and introduce yourself #gymsunshinecoast #sunshinecoastgym #o2performanceau #sunshinecoastfitness #fitsunshinecoast #sunnycoasthealthandfitness #sunnycoast #sunshinecoast #sunshinecoastpt

11.01.2022 SQUAT CHALLENGE I Challenge YOU to join me! 100x squats everyday for 30 days Here's the deal...... I have found this fun squat challenge thanks to Blogilates with heaps of different squat variations to mix up this challenge. squats too many for you right now... no worries - still join in but set yourself a challening goal, even if that 10x basic squats a day! Don't wait for the beginning of a new week or month ... your 30 days starts NOW I will be recording my squats each day for your viewing pleasure follow this on Instagram @_reset_fitness_ to have a laugh. IF YOU WANT TO DO THIS CHALLENGE TOO P.M. NOW START YOUR OWN CHALLENGE TODAY WITH ME BY YOUR SIDE!!! *conditions if viewing my squats - no laughing!

10.01.2022 When your Hubby thinks of you and makes a yummy healthy brekki #feelingblessed Remember to be thankful for the small things today #holidaybreakfast #eatright #healthyhabbits #healthylifestyle #healthyholidays #fitness #fitnesssunshinecoast #husband #couplegoals

09.01.2022 Can't wait....not long now

08.01.2022 Happy Monday gym goers! Stay safe in the gym - ask for help if your not sure *actual footage of me at 2.05mins of this video*

07.01.2022 NEW MONTH NEW BEGINNING NEW YOU IT'S TIME TO HIT RESET!... RESET your MIND this month. I struggle like everyone from time to time with the voice in my head, telling me I'm not smart enough, funny enough, strong enough. And sometimes we simply have bad days! I will be focusing on all things mental in the month of April. How we think plays a huge part in how we live and see the world around us. There are so many things we can do to RESET at any point and get back on track. So HIT RESET on your mind... Stay tuned as I will be adding things here and on my website to help you get on track. Also, I am setting up a forum where members can share great ideas, recipes, motivations and achievements with each other. So keep an eye out for that too. Www.resetfitness.com.au

07.01.2022 Just gunna leave this here... I enjoyed every bite of my Creme Egg

06.01.2022 WIN.... Hey Sunny Coast Brides Need to fit into that dress? Want toned arms?... Maybe a 'Pippa Middleton' Butt? I am giving away the chance for YOU AND YOUR BRIDAL PARTY to WIN FREE Personal Training sessions with Me. We can smash your goals and I will be with you every step of the way... I want to help someone feel amazing on their big day. The stress of running around can take it's toll not only on the bride - but those around her. So lets work together to get everyone feeling fit and fantastic. No matter what your goals are or what you think your limitations are - we can build a 'bootcamp' together to accommodate every fitness level. Not the one getting married? No worries - Enter your friends or family! Just tag the bride to be in the comments it could be the start of something wonderful! TO ENTER... - LIKE my Facebook Page - COMMENT / TAG your Bridal Party below - INBOX me with you details (Wedding Date, numbers and location) SPREAD THE WORD SUNSHINE COAST - WINNER DRAWN 11th MARCH #sunshinecoastweddings #sunshinecoastbride #sunshinecoastbridalparty #fitbrides #healthybrides #sunshinecoastfitness #sunshinecoastgiveaway #win #freepersonaltrainer

05.01.2022 Here we go!!! Now we are talking

04.01.2022 It's a new month - time to refocus. Reset your Goals Reset your Habits Reset your Thoughts... If you need a little nudge or a hand with where to make these changes - just ask Sometimes it's just a small thing that makes all the difference.

03.01.2022 I am so proud this week. 3 of my clients are achieving great things Getting a handle on dietary changes Losing cm in a problem area but gains in the ones you want... Serious kg lose since xmas and feeling fantastic Each one of these things is a mile stone and I am so proud to be apart of the fun and the journey. Thank you to these 3 for sharing these achievements with me! Don't stop now this is just the start

02.01.2022 Today's motivation... Listen to that voice inside of you today - is it speaking truth and kindness? Not only to those around you but to you, yourself? Happy Wednesday Lovelies

02.01.2022 Fruit Platter Instead of filling up on cheese and crackers before a tasty dinner. I made this fruit platter for my guests as something to nibble on before and throughout the night. A lighter and healthier option #swapit #eatrightnotless #eatright #cheaperandhealthier #sunshinecoaststrawberries #lifestyleblogger #lifestyle #sunshinecoastpt #healthyhostess #healthylifestyles https://www.instagram.com/p/BzCGPplhCuy/?igshid=64mjyy5nubk