Sallie Swift Personal Trainer in Adelaide, South Australia | Fitness boot camp

Sallie Swift Personal Trainer

Locality: Adelaide, South Australia

Phone: +61 410 882 105

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• Sport & recreation
• Gym/Physical fitness centre
• Fitness boot camp
• Fitness trainer

25.01.2022 A hearty breakfast provides a great start to the day helping to replenish your bodies supply of glucose after the fasting period overnight as well as providing essential nutrients to maintain your energy levels throughout the day. Some key ingredients in my delicious brekky below include: PEPITAS - a great source of zinc and magnesium... SUNFLOWER SEEDS - full of vitamin E & essential fatty acids ALMONDS - high in protein, calcium & iron CASHEWS - contain Vitamin E, K & B6 as well as magnesium & iron BLUEBERRIES - high in fibre, vitamin C, folate & antioxidants BANANAS - contain tryptophan which converts into serotonin (a chemical involved in maintaining mood balance) CHIA SEEDS - full of Omega 3 fatty acids, protein & fibre OATS - contain beta glucan (a type of fibre) that helps to lower LDL ("bad") cholesterol and stabilise blood sugar Give this one a go and feel the difference a few delicious ingredients can make

25.01.2022 TUESDAY TRAINING * Remember that a 30 minute workout is only 2% of your day so take a little time and experience improved energy and mental clarity for the rest of the day :D* --- Complete 4 rounds of 40 seconds work / 10 seconds rest at each exercise before moving to the next (total 30 mins) ---... - High knees running on the spot - Push-ups - Squats with weight - Mountain climbers - Tricep dips - Walking lunges with weight - Jumping jacks - Plank hold - Reverse crunches Enjoy!

24.01.2022 Another good one for your Sunday meal prep - makes the first few breakfasts in the week that little bit easier (and tastes amazing!) :) http://laurenkellynutrition.com/gingerbread-chocolate-ove/

24.01.2022 Calcium is one of the most abundant minerals in our bodies. It is stored in our teeth and bones but what people dont realise is that it is also plays a vital role in muscle contraction. In addition to this you may find it interesting to learn that vitamin D is super important in assisting calcium absorption so make sure you get outside and get some sunlight. The best sources of calcium that spring to mind are dairy products like milk and yoghurt but what about those people who are lactose intolerant, vegetarian, vegan, etc? There are loads of non-dairy sources of calcium so no need to worry Happy Eating! http://greatist.com//18-surprising-dairy-free-sources-calc

22.01.2022 And the competition winner is...... ELOISE RANKIN Congratulations! Please contact me to book in your sessions

22.01.2022 SUNDAY SESSION Complete 5 reps of each exercise in round 1, 10 reps in round 2, 15 in round 3, etc. Train for 30 minutes aiming to get to at least 20 reps per round. Post your results below if youre game - Push-ups... - Tricep dips - Pull-ups (assisted if necessary) - Barbell squat press - Alternating lunge jumps each side (walking lunges for easier option) - Lying leg raises - 400m run Happy Sunday!

21.01.2022 AVAILABLE FOR 2 DAYS ONLY SO GET IN QUICK!!

21.01.2022 I am celebrating 1 year of business in the Pilbara with this epic special offer for the first 3 new clients Dont miss out!

20.01.2022 WORKOUT OF THE DAY Aim for 4 rounds 10 push-ups... 20 shoulder presses 30 squat + upright rows 40 bicycle abs 50 walking lunges 60 second plank See more

20.01.2022 I think all my cients can relate to this one ha ha

19.01.2022 WORKOUT OF THE DAY Upper Body Bootcamp Complete 4 rounds of 12 repetitions followed by a 5th round consisting of a 1 min hold for each exercise (complete circuit style with minimal rest between exercises)... - Shoulder press - Bent over rows - Push-ups - Upright rows - Lateral (side) dumbell raises - Front dumbell raises - Overhead tricep extensions - Bicep curls Happy training

19.01.2022 Check out this super easy frittata recipe - a great lunch served hot or cold to get you through the afternoon without reaching for the chocolate at 3pm. Enjoy http://www.taste.com.au//frittata+with+zucchini+peas+mint+

18.01.2022 CHRISTMAS WORKOUT --- 12 days of Christmas --- Complete 5 rounds for time then finish off with cardio for the time taken to complete the circuit... 1 min mountain climbers 2 burpees 3 push-ups 4 pull-ups 5 lying leg raises 6 box jumps 7 alternating lunge jumps each leg 8 barbell squat press 9 tricep dips 10 walking hovers each arm 11 sit-ups with feet in the air 12 tuck jumps MERRY CHRISTMAS EVERYONE

18.01.2022 WORKOUT OF THE DAY Lactic Acid Leg Burner Complete 5 rounds as quickly as possible... 25 squat jumps 30 alternating lunge jumps 25 box jumps 15 burpees 30 mountain climbers 400m fast run (8.5/10 effort)

16.01.2022 Full of protein and healthy fats these breakfast bars are the perfect way to start your day or have as a snack with your afternoon cup of tea Enjoy! http://www.conveganence.com/almond-breakfast-bars-with-pro/

16.01.2022 We hear quite a lot about the importance of nutrition in maintaining a healthy weight but when it comes down to actually planning out your daily intake it can get a bit confusing. How much should you be eating, how often, what time, how much of what, etc? So you speak to a friend or trainer who then explains things in more techinical terms - metabolism, protein synthesis, glycogen, macros...which leaves you even more confused. So starting with the basics - what are "Macros..."? Put simply macro is short for macronutrient which are the units of energy required for daily bodily function - protein, carbohydrate and fats. The link below will explain their roles in a bit more detail that is easy to understand without a nutrition degree http://www.completefitness.com.au//nutr/macronutrients.php

16.01.2022 This is a fantastic read and will answer a lot of questions that you may want to know the answer to but never get the time to ask about or research http://www.nerdfitness.com//everything-you-need-to-know-a/

16.01.2022 Some good tips! (For those in the Pilbara you may need to add some ice to your cold bath to actually make the cold water cold enough to be beneficial) http://greatist.com//18-scientifically-proven-ways-speed-r

15.01.2022 With Christmas fast approaching here is a quick and easy (& healthy) cranberry sauce recipe that the whole family will enjoy http://www.fannetasticfood.com//easy-homemade-cranberry-/

15.01.2022 WORKOUT OF THE DAY Complete 5 reps of each exercise in round 1, 10 reps in round 2, 15 reps in round 3, etc. Train for 30 minutes and aee how many rounds you can do - Sumo squats... - Mountain climbers each side - Tricep push-ups - Kettlebell upright rows - Walking dumbell lunges each leg - Burpees - Plank with front hand taps each arm Happy Sunday

14.01.2022 A few simple changes to the structure of your workouts both mentally & physically could make a huge difference to your long term results. http://www.bodybuilding.com//5-ways-properly-stimulate-mus

14.01.2022 LAST DAY FOR THIS FANTASTIC DEAL!

14.01.2022 Absolute shout out to this machine smashing her 6 week and 12 week goals with a whopping 27cm lost including 10cm from around the waist & stomach! So proud of you Amanda - this goes to show that hard work can most definitely pay off :D

14.01.2022 The benefits of a good nights sleep are very interesting from hormone regulation, cell and tissue repair to an improved immune system and cognitive ability during the day. Regular sleeping patterns can even help to promote better skin condition. Have a read to see how your body functions while youre asleep http://www.dailymail.co.uk//What-happens-body-youre-asleep

13.01.2022 This is a great alternative to regular pizza. Add your favourite protein (chicken, lean beef, etc) plus get an extra serve of veg in the family dinner as well as Vitamin C, Vitamin E, Vitamin K, monounsaturated fatty acids (good fats), protein, dietary fibre and a whole lot of other beneficial nutrients for your body. Yum! http://www.bbcgoodfood.com/recipes/cauliflower-crust-pizza

13.01.2022 Happy Easter everyone! Give these home made eggs a go for that something sweet without all the added sugar and nasties that have you feeling horrible for a week after. Yum! https://iquitsugar.com/reci/homemade-chocolate-easter-eggs/

12.01.2022 Whether youre training to get fit, lose weight, gain muscle or compete in an event these simple tips can help you improve the effectiveness of your hard work. http://home.trainingpeaks.com//4-habits-to-increase-your-c

12.01.2022 SHARE THIS POST TO GO INTO THE DRAW TO WIN 3x30 MIN PERSONAL TRAINING SESSIONS & 5 x BOOTCAMP SESSIONS Valued at $205!!... Winner announced Fri 23rd October

11.01.2022 WEDNESDAY WORKOUT Complete 2 mins of each exercise with no rest between exercises (total 20mins so no excuses about not having the time!!) - High knees ... - Squat jumps - Push ups - Lying leg raises - Mountain climbers - Alternating step ups - Walking hovers (1 min each side) *plank position on elbows, walk hands to push up position and lower back to plank* - Sit ups with feet in the air - Squat press - Inchworm * push up position on hands, shuffle hands backwards 4 steps then forwards returning to original position* Good luck!

10.01.2022 Try this light meal full of protein & healthy fats - perfect in the warmer weather as it can be eaten hot or cold and its super easy to organise in advance on your meal prep day. Enjoy! http://www.health.com/he/m/recipe/0,,10000001072229,00.html

07.01.2022 An interesting read! One of the cheapest sources of protein you can find and packed full of other essential nutrients. Check it out :) http://www.bodybuilding.com/f/dont-throw-away-that-egg-yolk

05.01.2022 So this is what people really think when its time for a workout ha ha ha

04.01.2022 Such a proud trainer moment - 8kg down in just 4 weeks of training Its moments like this that make me love my job even more #ptlife #fitness #hardwork #earlymornings #results #proudtrainer

03.01.2022 Last few hours left with 1 remaining spot available - dont miss out on a saving of $450!!

02.01.2022 Try this delicious salmon recipe to get some of those all important omega 3 fatty acids into your body - budget friendly, easy to make and great for lunch or dinner. Yum! http://www.taste.com.au//bean+and+pea+tabouli+with+chargri