She's a Knockout | Sport & recreation

She's a Knockout

Phone: +61 406 564 646

Address: Mobile trainers across WA 6004 Perth, WA, Australia

Website: http://www.shesaknockout.com.au/

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05.05.2022 Does this sound like you? Apply via the website to join our team! https://www.shesaknockout.com.au/trainer-application.html

17.04.2022 FINALLY - first time running over 3km in over a month! Getting back into your routine after iso / sickness / injury can be a sloooow and frustrating process. Don't give up, every time you get back out there you're making progress

07.04.2022 Homemade pizza hack! Frozen Pineapple The best thing about making homemade pizzas is that you've usually got all the ingredients at home.... Wraps tomato paste olives cheese and ham But I often got caught out on one thing... pineapple... and in my kid's opinions, it's just not pizza without pineapple Now with frozen pineapple in the freezer, we're always ready for pizzas on the fly

23.03.2022 Stop counting your workout calories If you're constantly checking your apps to see how many calories you torched during a workout (and get super disappointed when the number is lower than you wanted), try a week of exercising for nothing but enjoyment. Enjoyment could come from:... - setting a new record (i.e. longer plank hold, lifted a heavier weight etc) - - including a yoga/stretch session in your week and feeling calmer afterwards - you just felt good while exercising - - a great track during your workout lifted your spirits - being grateful that you have a functioning body and high-fiving yourself for intentionally making time to build it fitter and stronger You never know, you might surprise yourself with working harder or incorporating more activity into your day when you normally would when you stop focusing on the numbers If you know you need to lose body fat, address your diet. Exercise because you love to move (or want to love to).

06.03.2022 Time to shake it up? Try something new!

20.02.2022 The other type of Sunday Sesh Full Body Dumbbell Workout - Save and Share with your workout buddy to try this week! Do 3 sets of each exercise with 30 seconds rest between sets. Depending on your weights, 8-12 reps (where single sided, do 8-12 each side). ... Squat to shoulder press (Try not to lift your shoulders or flare your ribs out as you press up, keep core engaged) Sumo bent over row (Keep a slight bend in the knees for the deadlift. When you row, point your elbows up to the sky, keep your weights close to your ribs and try to keep your torso still). I actually intended this to be a sumo squat to bent over row, but forgot to film the squat bit, oops. Single leg backwards lunge to bicep curl (Do alternate legs. If you've chosen challenging weights to start, the biceps will be hard - drop your weight down if you need to. Make sure you finish your lunge before you start curling) Single leg deadlift to lateral raise (Hold the weight in the opposite hand to the working leg) Glute bridge and chest press (Dig your heels into the ground to feel it in your glutes) Tricep kickback to leg lift (Keep your core braced and lower back touching the ground. If your back keeps arching, don't lower your legs so close to the ground) Sorry about the serious facial expressions, it was a tough workout

25.01.2022 Sunday Brunch: Mexican Party Food Inspired by the humble taco! We didn't have any tacos.. or mince... or beans in the house... so improvise it is!... For the little cups we cut round shapes out of wholemeal wraps and lay them in a cupcake tray - popped them in the oven to crisp up. The meat was a mix of steak, onion, capsicum, carrots and taco seasoning. Toppings were grated carrot, guacamole (avocado, lemon and crushed coriander seeds), grated cheese, baby spinach leaves and raita (Greek yoghurt, cucumber and lemon). A bit of fun and something the kids can enjoy making. Happy weekend!

25.01.2022 Sometimes simple is best Do you find the idea of eating healthy overwhelming? It doesn't need to be. In fact, you've probably got all the ingredients for this in your fridge already! Green smoothie:... Ginger Cucumber Watermelon Orange Frozen peas Frozen spinach Water Too many drinks last night? Switch your morning coffee for this green smoothie and notice how different you feel afterwards. Fruit and veg smoothies are super hydrating! If you can't possibly give up your cuppa, try at least drinking this first Toast - the standard amazing combo that is wholegrain toast, avocado, egg and tomato.

25.01.2022 Sprouted Lentils Sprouted lentils are incredibly nutritious and you don't have to pay swanky health food store prices for them - make your own at home! It's as simple as soaking, draining, rinsing and letting them sit. Green, black, and de Puy lentils work best. Over time (I used green lentils and these ones took 4 days to sprout) this repeated rinsing and draining jump-starts the germination process, and sprouts begin to form. ... Usually you'd cook lentils prior to eating so they're easily digested, but sprouting neutralizes the phytic acid which means more vitamins and minerals can be absorbed by your body as they're digested. It also helps break down the sugars which are the cause for forming intestinal gas Sprouted lentils are crunchy, refreshing, and filling. Use them in salads, soups, lentil burgers, or corn fritters! Find my Sprouted Lentil Corn Fritter recipe on the blog - https://www.shesaknockout.com.au/blog

24.01.2022 Is your home office situation sabotaging your weight loss goals? If you're a human, and I suspect that you are, your brain is wired a certain way. Just like when you have the unhealthy snacks at eye level in the pantry you tend to eat more of them than if they're hidden out of sight (do you realise you're doing this?), if you're sitting right next to the fridge on and off all day, you're more likely to keep checking out what's going on in there.... If at all possible, keep your work space out of your kitchen

24.01.2022 Zuchinni Slice coming up! Definitely Margot's favourite. Quick and easy to make, either bake in a lined tray or pop into a cupcake tray for easy portions. You've probably got everything you need in the house already! - yep, we still have plenty of flour to get through too @bickmorecarrie ... Preheat your fan forced oven to 170 degrees. Fry 1 diced onion and 100grams of chopped ham in 2tbsp of olive oil until soft. Meanwhile, beat 5 eggs, add 1 cup SR wholemeal flour and mix. Add 2 grated zucchini, 1 grated carrot and 30grams grated cheese and stir to combine. Add onion and ham mixture. Pop into the oven for about 40mins. Slice up and freeze extra portions

24.01.2022 We are with you in these strange times During times of uncertainty it's not uncommon to feel anxious or stressed. Now is a good time to keep your immune system fighting fit and check in with yourself on your stress levels.... While stockpiling pinot gris might sound like a fabulous idea right now (), alcohol can deplete the immune system, so focus instead on eating and drinking well, maintaining some physical activity and getting some sleep. To support our clients we are offering virtual training sessions with our trainers as an option from next week for those that need to isolate at home for whatever reason

23.01.2022 Our client Meridee is down 19kg in 6 months In Meridee's words... "She's a Knockout has helped me begin to transform my life. In the past my weight has rebounded a lot, however, at the end of 2019 my self esteem and fitness was at its lowest. I decided 6 months ago to try personal fitness with my sister to help kickstart my journey.... Jaime has been an amazing personal trainer, she has kept us motivated and accountable in achieving our goals. She tailored sessions to our fitness level and abilities whilst also pushing us outside our comfort zones." Read more of Meridee's story here: https://www.shesaknockout.com.au/testimonial-meridee.html

23.01.2022 JOIN OUR TEAM This is a really exciting opportunity for a passionate trainer to join our mobile personal training team! Our trainers service a huge range of locations across Perth, from Mindarie to San Remo and everywhere inbetween - we are looking for trainers in multiple locations due to a high demand.... The successful candidate will have: - Cert IV Personal Trainer at a minimum - Experience training clients one on one - Insurance - Drivers Licence and own car - a genuine care for clients and positive nature - excellent time management skills We are looking for professional, warm-hearted trainers to join our team with an immediate start. Hours are negotiable but ideally you will be available 5am-9am and 4pm-8pm some/most weekdays (weekends a bonus) as this is generally when most clients want to train. There will be many opportunities to train outside of these hours also - you choose all your work hours. Please submit your application via the She's a Knockout website (link in bio) under Our Team > Work with us We look forward to hearing from you

22.01.2022 B A L A N C E - when was the last time you balanced on one leg? Try this single leg deadlift and see how you go! This by the way is a good glute strengthening exercise for my runners out there ... Keep your shoulders back and back straight, hinge forward at the hips (try not to roll to one side) and reach towards the ground. Return back up and repeat 8-12 reps then change legs. x

22.01.2022 5 minutes into your run, what's your worst nightmare - A, B or C? A = music stops working, flat battery B = need the bathroom asap C = stitch!... All 3 can be avoided with a little planning: A - charge your tech the night before, or if it's not a morning run, set an alarm on your phone to charge up at a certain time. B - different for everyone, but if it's a problem for you, try avoiding hot drinks, caffeine, fatty/spicy/fibre-rich foods pre-run. C - warm up properly. Rhythmic breathing while running can really help too! Vote by commenting A, B or C for the most annoying

22.01.2022 Just casually lassoing a rainbow I don't quote @dollyparton often, but she's right about one thing - "if you want the rainbow, you gotta put up with the rain". Having a goal and knowing what you want to achieve is important, but if you're not willing to do the work, especially on the days when you don't feel like it or things go wrong, you'll be forever chasing rainbows. ... Do the work, catch your rainbow

21.01.2022 Can't stop eating this... I've had Moroccan chicken salad about 4 times in the last week... with tzatziki is especially good just FYI

21.01.2022 Margot nailed it

20.01.2022 HOMEMADE PESTO Such a versatile thing to have in the fridge - today I drizzled this over wholemeal penne pasta and added pomegranate and cheese for a quick and easy lunch for the kids. Its also delicious with salads, chicken and sandwiches! ... Just blend it all up: Parsley Walnuts Garlic Lemon juice Baby spinach Olive oil Parmesan cheese

20.01.2022 Starting out as I mean to go on, come on 2021, I'm ready If you need help with your health and fitness goals in 2021, get in touch! We have mobile personal trainers available to come to you from Mindarie to San Remo and everywhere in between! Music : Check It Out by will.i.am, Nicki Minaj

20.01.2022 Movement in pregnancy - cat pose In tabletop position, spread your fingers wide, wrists just infront of shoulders, knees under hips. As you exhale, press into the floor and open behind your heart (don't worry about lifting your navel) and broaden the space behind your shoulder blades, chin to chest.... As you inhale, return to tabletop (or move into cow pose). Our team of mobile female trainers in Perth can come to you in the comfort of your home to assist you in keeping fit and healthy throughout your pregnancy - DM for more info or visit the website (link in bio)

20.01.2022 TRAIL RUNNING = Really enjoyed this 4km hilly trail run! Usually when I go for a run it's pretty flat, so it was fun and definitely challenging hitting the hills. Recommend ... What's your favourite way to get your heart rate up?

20.01.2022 L A D D E R S Looking for some new moves to add to your workout? Give these a go!

19.01.2022 How to warm up at home... without running laps around the kitchen: squat reach! How to do it: Squat down to 90 degrees with finger tips reaching to the floor, then explode up to standing on toes, finger tips reaching high to the ceiling. Repeat continuously for 20 seconds. Have a 10 second rest then repeat twice more. Start out at a comfortable place ensuring you've got your balance, then when you're steady, pick up the pace ... If you're finding it too tricky to keep your balance, keep the heels grounded.

19.01.2022 BELIEVE YOU CAN and you're halfway there... The power of positive thinking is quite remarkable. The idea that your mind can change your world may sound a bit airy-fairy, but trust me, where your mind goes, your body follows.... If you go in thinking you can't do it, chances are you're probably right... because you've already decided you're not even going to give it your best shot!? This applies to everything - leading a board meeting, learning a new skill, holding that plank for 10 more seconds, balancing precariously on a log over a swamp... If you want a personal trainer who believes in you, our all-female team of mobile personal trainers can come to you in your home or local park anywhere in Perth. Link in bio

18.01.2022 Morning Workout, holiday edition Be flexible with your exercise expectations over the holidays - maybe your gym is closed, or you have lots of social events planned - your usual structured workouts may be difficult to maintain. You still have plenty of opportunities to move your body

18.01.2022 Welcome to the She's a Knockout Team Bree! Supporting our gorgeous pregnant and postnatal clients, Bree has a wealth of knowledge in these areas, and as an active mum of 2 little ones, she knows what she's talking about! Particularly passionate about positive body image and Women’s Health, Bree coaches her clients throughout the many complex stages of womanhood. And the clients love her already Read more about Bree on the website (link in bio) x

18.01.2022 The way we're all living may be a little different these days, but our dedication to our clients stays the same We're currently offering a 30% DISCOUNT to train with us online. Same great trainers, same great workouts. Tailored specifically to you and the equipment you have (or don't have) available to use at home. DM or follow the link in bio for more details/any questions.... She's a Knockout - Mobile and Online Personal Training for Women shesaknockout.com.au

17.01.2022 15 kids between us - no excuses Strong mummas getting their sweat on in a supportive, encouraging and fun group training session. We know as a mum you have ZERO time to yourself, so we make every second count! ... Have a fun weekend guys! (photo posted with permission - we always respect our client's privacy )

17.01.2022 No boring soups allowed! https://www.shesaknockout.com.au/blog

17.01.2022 Being a part of someone's #pregnancyjourney is such a privilege. Our client Ilana is making fantastic progress - increasing her fitness, strength and mobility as her pregnancy progresses. These pics are 25 weeks v 31 weeks (pic used with permission). Swipe to see Ilana's review. If you're looking for an experienced prenatal trainer to come to you and support you through your pregnancy in Perth, we can help. Visit the website (shesaknockout) - link in bio @ Perth, Western Australia

17.01.2022 Keeping fit to keep up with the kids This girl loves to run.. especially if she's chasing her big brother If for no other reason (and there's about a thousand great ones), look after your health so you can play with your kids

17.01.2022 Cauliflower Oats! Creamy oats without the cream. I first heard about cauli oats the other day and thought it sounded pretty odd. I made some for Margot (15 months) because (a) she loves oats and (b) I'm always trying to sneak more veg into her food.... And it was a win. They looked so good I had some too, and yep, I'd definitely have them again! For these ones I did rolled oats, blitzed up raw cauliflower, milk, pear, a tiny squeeze of honey and some raspberries. I kind of just chucked it in so quantities are a bit of a mystery, but I'd say it's a pretty flexible recipe. One thing to mention about raspberries in oats (especially if using frozen ones as they often break up into lots of tiny pieces) - you don't need a lot as they're a pretty strong flavour and from my experience, little bubs tummies aren't too keen on too many raspberries. If you weren't making for a little one you could add a scoop of protein powder as an option. Or nut milk instead of cows etc.

16.01.2022 FINALLY! It's been about 3 weeks since I've done a structured workout. For someone who relies on workouts for mental clarity, strength and de-stressing, this is a loooong time. But after a hectic few weeks - Harry's 6th birthday, moving house, my birthday, Margot getting gastro at daycare the DAY WE MOVED HOUSE AND PROMPTLY GIVING IT TO EVERY MEMBER OF THE FAMILY AT THE SAME TIME (and yes of course the washing machine got broken during the move), Margot teething and EOY sc...hool functions, this is the first time I've come up for air. It's good to be back How are you doing?

16.01.2022 School Lunch If your little ones are struggling getting back into school life, maybe try brightening their day with a fun new addition to their lunch box. These fruit kebabs with avocado, watermelon and cucumber went down a treat with my 5yo - yesterday we did ham & pineapple and they were big ticks too. I'm always on the hunt for protein packed lunch box fillers that will actually get eaten and came across these crumbed fish fillets @woolworths_au which are reasonably heal...thy, crisp up nicely in the oven and taste great! What protein foods do you pop into your kids' lunches? Comment below

16.01.2022 Habit Stack: every time I get my bag to leave the house, I will fill my water bottle and take it with me. Drinking enough water is a battle for me. I'm not really that interested unless I'm actually thirsty i.e. during a workout. But if it's sitting in the console next to me while I'm driving (going to appointments, school runs, shopping, seeing clients etc) I will drink it on the way, and usually nearly the whole bottle.... Habit stacking is the idea of tacking on a new habit (that you want to implement into your usual routine), to a pre-existing one. So for me, I have to have my bag otherwise I can't get back in the house, so now whenever I'm in the car or going to the kids activities etc, I have water with me... and because it's there, I drink it Have you tried habit stacking?

16.01.2022 That post-trailrun glow Sweating buckets and loving it. My little man made my day today (see story) and it gave me renewed energy to get out for a challenging run. I try and exercise often because I know without a shadow of a doubt I am a more patient, kinder, more engaged and more energetic mum (and frankly, just nicer to be around in general) when I feel fit and strong ... What gets you motivated to exercise?

15.01.2022 P E R S P E C T I V E Old ways won't open new doors, so if something's not working out, look at it from another angle

15.01.2022 Say hey to our lovely personal trainer, Rheanna! A brown belt in MMA ( Mixed Martial Arts), Rheanna knows a thing or two about the importance of being both mentally and physically strong. She believes nothing is more empowering than possessing the mindset to become a strong independent woman #getitgirl What are our clients saying about Rheanna?... "Had a great session with Rheanna this morning, she was a superstar and a great motivator, which is awesome!" Ana "She's great, I like Rheanna, she has a friendly manner but has already managed to push me quite hard - my quads are killing me this evening " Debbie Read more about Rheanna and how she can help you on the website under 'Our Team' - link in bio

15.01.2022 No weights at home? Try this 5yro weighted hip thrust Tips: Keep your shoulders still Tuck your pelvis under when you push up... Look ahead, not up Get the kids involved - it teaches them that exercise can be fun, stops them from running round the house like a maniac for 5 seconds and they're heavy enough to make you work hard! Would love to see you working out with your kids, tag me if you try it

15.01.2022 Zucchini Brownies (with optional Sprouted Pea Protein Powder) Save this recipe to try soon! Fancy some weekend baking? These are SO delicious.. and the kids won't even notice the hidden green veggies (trust me, my 5yro would run a mile if he even thought there was even a shred of zucchini lurking nearby ). ... Ingredients 2 cups zucchini, grated (not tightly packed) 1 large egg 1/2 cup coconut oil, melted (measure when melted) 1/2 cup maple syrup or honey 1 tsp pure vanilla extract 1/2 cup cacao powder (you can use cocoa powder but note it is more processed than cacao) 1.5 tsp baking soda 1/2 tsp salt 3/4 cup wholemeal flour 1/4 cup sprouted pea protein powder (I haven't tried but you can probably use any protein powder? If someone is more knowledgeable about this than me, please comment below!) If you don't want to use protein powder then skip this and just do 1 cup wholemeal flour instead Method Place grated zucchini in a colander while you are getting the other ingredients ready. Preheat the oven to 190c and line 20cm x 20cm baking dish with unbleached parchment paper. In a large bowl add egg, oil, maple syrup and vanilla extract; whisk to combine. Add cacao powder, baking soda and salt; whisk until well mixed. Give zucchini a gentle squeeze but do not ring out completely, add to a bowl and stir. Add flour and protein powder and mix gently until combined. Transfer batter into prepared baking dish and level with spatula. Bake for 25-28 minutes or until the centre is barely jiggly. If you over-bake the brownies will have more of a cake consistency (which still tasted good, but might not be what you're looking for). A toothpick inserted has to come out somewhat not clean. If the centre is too jiggly, bake a bit more ovens vary. Remove from the oven and let cool for about an hour in the tin. Lift by the baking paper flaps and transfer to a cooling rack to cool off completely. Cut into 16 squares.

14.01.2022 Baby Food Containers = Portion Controlled Treats We made jelly-filled oranges today because #schoolholidays, but also because we're going to one of Harry's friends houses tomorrow who's allergic to eggs and dairy, so no cupcakes I'm all for including a range of foods in your diet, and the odd treat now and then is no exception. ... I do have a bit of an 'all or nothing' personality though, so it's important for me to have a limit on how much of a treat I have i.e. I'll take out a handful of pretzels and pop them on a plate instead of having an empty bag next to me and my hand mindlessly roaming in and out (who knows how many I had?). These baby food containers work great for a small handful of a not-so-everyday food. What treat would you pop in yours? @ Perth, Western Australia

14.01.2022 Build your Booty at the Park! Fire up your glutes with these moves: half burpee leap forward, squat walk back... pop squat and turn (turn after 3 reps) squat with knee tap Gym closed? We got you covered Our mobile personal trainers can come to you at home or your local park! She's a Knockout - Mobile Personal Training for Women in Perth

13.01.2022 Pizza Omelette Save this recipe for when you need to make lunch in a hurry! I cut the omelette up with a small cookie cutter so miss 1yrs could pick up easily . Ingredients... 3 eggs 3 tbsp milk 2 slices (40grams-ish) cheese, grated 1/2 a zuchinni finely diced 2 cherry tomatoes, diced 1 frozen spinach cube 1tsp coconut oil *You could add any chopped up cooked meat you like to make it more pizza-ry i.e. ham, turkey, cooked chicken etc. Method: Heat coconut oil in pan, low to medium heat (you could use olive oil but I find it sticks to the pan). Add frozen spinach cube. Cook until it starts to soften. While the spinach is cooking, put milk and eggs in a bowl and whisk. Add all other ingredients. Take spinach off pan and chop up, add to the bowl of other ingredients. Pour into the pan, spreading mixture out evenly. Cook for a few minutes until starting to brown (depending how firm you like it) then flip and cook a little longer. The whole family will love this one! Enjoy

12.01.2022 Join our friendly group for an 8 week course to stay motivated and on track with your fitness goals Link to details here: https://www.shesaknockout.com.au/ladies-circuit-training.ht

12.01.2022 3 INGREDIENT COOKIES! The simplest cookie you'll ever make. Such a great one to make with kids because they can easily do everything. Just mash up the bananas, mix in the oats then mix in the choc chips and you're done!... 10-15 mins in preheated 180 degree celsius oven. Makes 16 bite size cookies. Ingredients 2 ripe bananas 1 cup rolled oats 80 grams choc chips (white choc chips work well too... I used a chopped up 80% cocoa lindt bar because that's what I had in the cupboard #stayhome If you've already OD'd on chocolate this Easter you could replace choc chips with dried fruit like raisins or medjool dates

12.01.2022 Apple Oat Cookies - Refined Sugar Free If you're trying to give refined sugar a swerve, these cookies are for you! Suitable for yourself or the kids. Whether it's a breakkie on the go, lunchbox stuffer or afternoon snack, it's a winner.... Get the kids involved and make them together this weekend Ingredients: 1 cup apple grated 1 cup carrot grated 1 medium banana mashed 1 egg 1/3 cup coconut oil, melted 1/4 cup honey 1 tsp vanilla extract 2 cups wholemeal self raising flour 1/4 tsp baking soda 1 cup dry oats 1/2 tsp cinnamon Optional: 1/3 cup sultanas or 1/3 cup choc chips Preheat oven to 175 degrees celcius, fan forced and line 2 trays with baking paper. In a large bowl mix together flour, oats, baking soda and cinnamon. In separate bowl beat the egg then add oil, honey and vanilla. Stir wet ingredients into dry until well combined. Add apple, carrot, banana and stir until well mixed. Now add optional chips/sultanas if using. Roll into balls (you'll get about 20) and place onto tray, pressing balls down with a fork. Bake 13-15 minutes. Cool on wire rack. Store in airtight container up to 3 days. Or freeze up to 3 months. What's your favourite cookie ingredient/flavour?

12.01.2022 The old 'can I tell you a secret Mum'...

11.01.2022 The day before baby arrived... Do you remember what you were doing the day/day before you gave birth? With my first I walked a few kms into the city and shopped for a sun hat at @myer in Perth CBD (which I never wore by the way), then went to lunch with some friends in North Freo @_bibandtucker_ . My boy came that night (a week early).... With my second I did a group yoga class that morning - my girl came later that night, also a week early. I couldn't plan the exact time/day my babies were going to arrive, but I could make sure my body and my mind were in the best shape they could be leading up to it. And I'm glad I did - I didn't know how much I was going to need a strong body (and even stronger mind), until I did. Planning for a baby is a super exciting time. But every pregnancy is different and at She's a Knockout we understand there's a lot going on behind the scenes - there's nerves, nausea, looking after the kids, IVF rollercoasters, emotional highs and lows and leaving avocados in sock drawers for no good reason #babybrain If you're pregnant, planning a pregnancy or postnatal, we would love to help you build a stronger mind and body to support you and your baby during this amazing time. Our female mobile personal trainers can come to you in the privacy of your home and will bring everything you need Any questions? DM me. Amanda x

10.01.2022 Fingers crossed they eat something today! For morning snack I included homemade zucchini slice - loaded with hidden veg! Save this recipe and add to your lunchbox filler collection Ingredients:... 5 eggs 1 cup self-raising flour, sifted 2 zucchini, grated 1 carrot, grated 1 small can corn kernels, drained and rinsed 1 large onion, finely chopped 200g rindless bacon, chopped 1/2 cup grated cheddar cheese 1/4 cup grated parmesan 2 tbsp olive oil. Make it! Step 1 Preheat oven to 170C. Fry bacon and onion in 1 tbsp oil. Step 2 Beat the eggs in a large bowl until combined. Add the flour and beat until smooth, then add zucchini, carrot, corn, onion, bacon, cheese and remaining oil and stir to combine. Step 3 Grease and line a quiche pan or 30 x 20cm lamington pan. Pour into the prepared pan and bake in oven for 40 minutes or until cooked through. The whole family will enjoy

10.01.2022 Mental health matters. Although we're all going through this pandemic together, our experience of it varies wildly. It's ok to not feel ok. It's a weird time. Allow yourself to feel those feels. Feel sad, feel mad, feel lonely, feel stressed. Have a cry. But move on. Bring your attention to something positive. A friendship, your children, your health/fitness, a new project (don't get me wrong, if I hear one more person telling me now is a great time to learn a new skill I mi...ght lose it, but if you feel inspired, go for it!). There ARE things you can do if your mental health is not so hot right now. - avoid alcohol if you're sad or mad - stay active, get your blood pumping and the endorphins buzzing - talk to someone (if you don't have someone, send me a message, I'd love to hear your story) - have a shower and get dressed. While the thought of staying in PJs all day is very appealing, getting 'ready' can put you in a good headspace. If you're struggling to get out of a foggy mental space, have you tried exercising? It doesn't need to be an hour of intense hiit training. Maybe you just need some fresh air, a brisk walk or some friendly encouragement? Swipe left to hear what our clients are saying about the effects of exercise on their mental health. My biggest challenge these days is the 'groundhog day effect' - feeling like one day rolls into the next. What's yours? @ Perth, Western Australia

09.01.2022 Wooden floors + = Abs + Shoulder Workout! Here's some variations on the plank slide to try: - tucks... - pikes - wide knee climber - mountain climber - stars Save this video and give these a go at home! T I P S: Try and keep your shoulders/wrists in the same position throughout (grab onto the ground with your fingertips to take the pressure off your wrists). You'll see after my first rep of the tuck (first few seconds of the video) I changed my body position slightly in that I puffed up my upper back. This was to make space between my shoulder blades and stop my chest from sagging. Try making this adjustment to your plank for more stability. Lower abs engaged - think about flattening out between your hip bones. Neck long and don't forget to breathe! Do you include planks in your training? **She's a Knockout - Mobile PT Perth **

09.01.2022 Our client Michelle had her first online training session today and worked just as hard as she always does in person - she loved it! In these strange times Michelle wants to keep a strong mind and strong body and we're here for her 110% All you need is an internet connection, laptop/tablet/computer etc and a small area to move around. Whether you have a full gym set up or no equipment at all, we can tailor an individualised program to suit you.... See link in bio for full details re personal training online with She's a Knockout

09.01.2022 Booty Burn Flow Add this to your usual flow for a little extra booty burn!

08.01.2022 NATURAL FLY REPELLENT Ok this is a bit mad, but I read yesterday how people were hanging ziplock bags over their doors with water and some coins inside as a way to repel flies. I mean, come on. So imagine my surprise when after about 10 minutes of hanging this on the open bifold door to my kitchen, the flies disappeared. Like, GONE. Usually if I leave the doors open I have about 10 flies sitting in the windowsill on the other side of the room (gross, I know) and multipl...e ones buzzing round the kitchen driving me insane. I'm seriously impressed. You have to try this. Especially if you're anti-chemicals, this is the best thing ever!!! Tell me how it goes!!

07.01.2022 PUMPKIN SCONES Afternoon tea sorted This was my first attempt at scones ... I made these as savoury snacks for Margot and a lunchbox filler for Haz - something different to add to the batch cooking menu! Turns out both kids are fans Thanks for the recipe @tinyturtlebabyfood

07.01.2022 5 Years Today!! This amazing lady has been a trainer on our mobile personal training team for 5 YEARS. Ashleigh has significantly changed the lives of hundreds of women across Perth during her time with us and she continues to inspire, motivate and encourage clients every day. She ALWAYS shows up with her A-game. She is so committed to her clients and I am incredibly grateful to have her on our team - I genuinely appreciate everything she does. ... Ash you are GOLD. Thank you https://www.shesaknockout.com.au/ashleigh.html

07.01.2022 A lovely way to start your workout is with mobility work - it helps to warm and open up the body, priming you for exercise. I generally start most of my workouts with a few minutes of variations of this video, but sometimes I'll just do 3-5 minutes of mobility by itself if I'm feeling particularly tight/rundown/lethargic. Do you include mobility work in your training?

06.01.2022 The 5yro weighted program continues : Last Summer Musician: @iksonofficial

06.01.2022 Pomegranate = festive food Add pomegranate to your salad for an instant festive Christmassy feel My body really does respond well to healthy meals like this though, so I know I'll sleep well tonight wake up fresh tomorrow ... Not gonna lie, I've been indulging in food and drink the last few days that aren't usually on my radar... but quite frankly, I've enjoyed every bit! If I put on a few kgs over Christmas well, sobeit, I can always reign in my diet and lift some more weights another day... but tomorrow there's a good chance it will be BBQ sausages and refreshments by the pool Have a great week everyone!

05.01.2022 When the whole fam's WFH and all the good desks & chairs are taken I bet Bunnings didn't have this in mind for their shelving units. Safety not guaranteed Tag me in your crazy home office!

04.01.2022 MOOD = just get it done Real chat: it's that time of the month and I feel gross. Bloated, sore, starving, irritated... all that I find doing weights during this time helps channel my mood into something positive, plus I tend to lift heavier when I'm grumpy (and I'm much nicer to be around afterwards).

04.01.2022 Back at it ... Don't mind me, I'll just be lying on the floor for a minute while I catch my breath... first run back for a while School holidays makes making time for exercise that much harder... but exercising at your home or local park means no downtime for travel, you make the most of every minute

04.01.2022 Wow . Just spent an hour walking with an empty pram, here's why: Have you ever sat in the car outside an appointment you're nearly running late to, but can't drag yourself out the car away from the story on the radio? A similar thing happened to me today. I dropped Margot off at daycare and popped in my earphones to listen to @jamessmithpt latest podcast featuring @jamesclear . I'd planned to walk the 15mins home with the empty pram and listen to some on the way... but as I... drew closer to home I swerved purposefully in the opposite direction towards the park. There's no way I wasn't listening to this whole podcast RIGHT NOW. Wow Everything I heard resonated deeply. The way he (Clear) articulates ideas is so straight forward, so clear. It was like every second thing he said was a new life motto I wanted to frame and hang on my wall. Listen to this podcast, it will be time well spent. I'm off to go stack some habits...

04.01.2022 L A D I E S - 5 days to go - who's in? Our friendly outdoor circuit class starts Tuesday next week! All the details on the website (see link in bio).... If you want to lose weight, get fit, feel strong or learn some new exercise techniques with a bunch of friendly women, this one's for you!

04.01.2022 I like big butts, I can't lie Have a booty band but don't know what to do with it? Here's 4 exercises you can try anywhere!

03.01.2022 Top 3 Tips for A N X I E T Y Over the last few weeks I've had a few friends really struggle with anxiety. We're all in new territory with the current gobal situation... add to that some job insecurity, family members being out of reach and rules changing week to week on the way we need to live and it's no wonder people are feeling anxious.... First, it's okay to feel this way. Recognizing how you're feeling is important because then you can do something to help yourself feel better. So what can you do? Here's my top 3 tips: TIP 1 - GIN. No, not a... GIN = Get In Nature. Studies have shown a decline in anxiety levels of participants after exposure to nature. Lifting your mood and lowering anxiety are two ways being outdoors may be good for mental health. Memory improves, as does the ability to focus. Some people also experience a boost in creativity after being in nature. TIP 2 - Speak to someone. If you don't have a friend, partner or family member you can safely vent to, call Beyond Blue 1800 512 348 (they have a dedicated Coronavirus Mental Wellbeing Support Service) or go to your GP for a mental health plan - 6x 50% subsidized (through Medicare) sessions with a psychologist. While we're on it, let's remove the stigma around seeing a psychologist - it doesn't say anything about you other than the fact you care about your mental health. I've seen one myself in the past and it helped me immensely. TIP 3 - Less , more . I'm not saying pour your Moet down the sink and disconnect all your devices... just a little less of the stuff that makes you feel like crap and a little more of the stuff that makes your body more fun to live in.

03.01.2022 The best running tip I ever received... Whether you're new to running or you've been pumping out the k's for years, it's highly possible there could be something that greatly improves the way you run, and it might be a lot simpler than you think. I went to a running clinic with my cousin a few years ago and picked up some great tips (I share more tips on my latest blog post on the website - https://www.shesaknockout.com.au/blog) but for me, the biggest one was this: ... instead of putting effort into lifting up the knee on your leading leg to propel you forward as you run, try lifting the heel of that front leg up to your butt instead - your knee will automatically project up and forwards, propelling you forward without the drag of pulling up your leg. I couldn't believe how much lighter my leg felt when I did this! What's the best running advice you've been given?

02.01.2022 Why I hid biscuits down my pants ... If you've been following me for a while, you probably know I was 20kg heavier when I was younger. When I was around 13, I would go into the kitchen and squirrel biscuits into the waistband of my pants so I could walk past the lounge undetected (my younger brother busted me a few times and I was mortified) and go scoff them down in the privacy of my bedroom. Not what you'd call healthy eating behaviour.... Even now, I still instinctively look for food when I'm feeling nervous/anxious, but I know what works for me to avoid a head-on crash into a giant jar of peanut butter. Recognizing your eating behaviours is really helpful if you want to break the cycle What makes you reach for the Tim Tams?

02.01.2022 REST DAYS I'll admit, I'm a bit of an all or nothing kinda person . Sometimes I need to remind myself to take my foot off the pedal (or conversely, put it back on!).... Did you know rest days are actually beneficial to your training results? If you're thrashing out intense workouts day after day without proper rest and recovery, you may experience some not so great side effects including: decreased performance fatigue altered hormonal states poor sleeping patterns reproductive disorders decreased immunity loss of appetite mood swings Not to mention potential overuse injuries such as stress fractures, muscle strains, and joint pain. Making time to rest gives your muscles a chance to recover, adapt and become stronger, and your nervous system a chance to regenerate So next time you choose to have a rest day, remember, you're not being lazy, you're being smart

02.01.2022 Today's snack bought to you by yesterday's over-consumption of chocolate

02.01.2022 ABS at the park Save these moves and try including them in your next workout 1 - Hollowman with heel grab... Exhale as you lower down keeping shoulders off the ground and lower back on the ground. Inhale as you come up and grab toes trying to raise upper and lower body at the same time. 2 - Single arm/leg extensions in plank Keep your hips parallel to the ground throughout the move (not easy). To make it easier move feet further apart and for a challenge keep ankles together. If extending arms is too difficult on toes, drop to knees.

01.01.2022 It's hot already . Scooter pace is my kinda pace today Stay hydrated out there friends

01.01.2022 Happy holidays! Hope your holidays are full of joy