SM Training & Health | Fitness trainer

SM Training & Health

Phone: +61 400 287 805

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23.01.2022 #CONSISTENCY is the key! turn into into into !! Turns into RESULTS ... Be brave enough to kick off Day One #consistency #physical #mental #bodyshape #somanywaystoseeresults #exercise #movement #somethingeveryday #commit #bebrave #smtraininghealth

21.01.2022 We are back into it this week after a week off !!!! Two spaces have just opened up on Monday, Tuesday and Thursday nights @ 6:10pm-6:40pm $17 / session / person ... Comment below or contact with any queries and questions - [email protected] #smtraining #ptathome #movement #exercise #fun #selfcare

20.01.2022 Hi Team, Check your emails - an update regarding training and times has been sent!! Hope you are enjoying your week off :)... Lon

19.01.2022 Happy Friday Team!! Reminder that next week is the final week of training before Christmas shutdown. Sessions are only on Monday, Tuesday & Wednesday ... Enjoy your Fri-YAY & weekend

18.01.2022 TèämWørk !!! Tonight was all about working with a partner and relying on each other to complete the exercises!! Squats then Slams then Shoulder Press Holds ... I love how much extra everyone puts in when there is someone else working with them! GREAT JOB TEAM!!!!

17.01.2022 Spaces available in the below session times @smtraininghealth !! Tuesday Night: 5:30pm-6:00pm... Thursday Night: 5:30pm-6:00pm 6:45pm-7:15pm #challengeyourself #movemore #smtraining #ptathome #exercise #movement #sweatymess

17.01.2022 Some fun to be had tonight!!! #bringingoutthetyre #flips #jumps #allsortsoffun Disclaimer: child not included

15.01.2022 For anyone new or if you haven’t seen anything about us before: : SM is a sole trainer Personal Training studio. Female trainer. ... We are located in Raceview and the studio is a properly set up double garage and use of the front cement driveway area. Currently we have filled all available times - however TUESDAY NIGHTS & THURSDAY NIGHTS - there will be a new evening timeslot coming very soon! : Personal Training (30min sessions) - $17 per person per session Cardio Only Session (45min sessions) - $10 per person per session "Bundle" Deals are available for attendance to multi sessions. : Personal Training Sessions - Groups of up to 5 people - 30min sessions - Group training but small enough to still receive individual attention - Completed in the studio - Mon, Tues, Thurs nights - Fri morning Cardio Only Sessions - Personal Training sessions with a main focus of cardio - Sessions can include up to 20 people - 45min sessions - Includes a walk/run out of the studio along adjacent streets & use of studio - Wed nights : - Dumbbells - Barbells - Kettlebells - Power bags - Slam balls - Medicine balls - Resistance bands - Steps - Plyometric box - Weight plates - Battle ropes - Stationary Boxing bag - Hurdles - Exercise ladders - Assault bike - Functional tyre - Bodyweight Challenging workouts to suit your personal limits - all sessions can be adjusted to cater for individual needs. : No contract / joining fees No additional membership fees - only pay for sessions I would love to hear from you if you are interested in joining! The more people I hear from now the quicker we can get the new sessions up & running! & [email protected] FB: SM Training & Heath IG: @smtraininghealth

14.01.2022 5 Week block every Wednesday Starting: 25 November 2020 Finishing: 23 December 2020... Time: 6:30pm - 7:15pm (45min session) Cost $10 per session (per person) - $50 to be paid UPFRONT! Please RSVP ASAP - to lock in your spot - comment below or shoot me a message 10 SPOTS AVAILABLE Sessions will be held at SM and yes there will be some running / walking involved Any questions please contact me. #smtraining #extrasessionsbeforexmas #cardio #variations #makingchanges

14.01.2022 Christmas is fast approaching - yay SM Training & Health has the following happening over the next 5 weeks before we take our much appreciated break over Xmas/New Year! Monday nights - PT sessions rotating through Lower Body, Upper Body & Full Body workouts (4 people per session - $17/person)... Sessions times available for Monday nights: 6:10pm-6:40pm .............................. Tuesday Nights - PT sessions rotating through Lower Body, Upper Body & Full Body workouts (4 people per session - $17/person) .............................. Wednesday nights - NEW CARDIO SESSIONS. $10/person ($50 paid UPFRONT). No weights during these sessions. 6:30pm-7:15pm Spots for the Wed nights are filling FAST! .............................. Thursday nights - PT sessions rotating through Lower Body, Upper Body & Full Body workouts (4 people per session - $17/person) Sessions times available for Thursday nights: 6:45pm-7:15pm .............................. Questions/wanting to book in, comment below or send me a PM! All fitness levels welcome and catered for #smtraining #ptathome #moving #funfitness #support #exercise #makingchanges #creatingnewchallenges

13.01.2022 DECEMBER MEMBER SPOTLIGHT This months’ member is Morgz! She is 1 of the 2 original members of SM and helped me start off SM back in Oct 2018!! Here’s a little about Morgz! ... ............................... I'm Morgan! I am a local early years teacher who very much loves her job. I am a fur mum to my Labrador Zuma who I adore. I live with my partner Todd and enjoy going to the beach, love all things sparkly and animal print and I enjoy a good shopping spree online or in store - I am not fussy. I started training at SM when it opened as a way of getting exercise in and keeping myself accountable. I hate regular gyms - they intimidate me and make me feel uncomfortable. After trying many different things, and playing hockey my entire life, it was time for something different. My favourite things to do at SM are anything legs and glutes (especially deadlifts and curtsey lunges ) and trying more challenging exercises that I wouldn't do on my own - currently sit throughs . Exercises that I am not a fan of include the assault bike , push ups and anything cardio when its a number higher than 10 but I do it anyway. The biggest thing I have noticed since starting training at SM is that focusing on doing things properly with correct form is far more important than trying to get a certain amount of the exercises in. I am now able to push press 7kg dumbbells (not for long ), touch my toes sometimes when I stretch and push through weighted sets after fatigue from cardio has kicked in. ...................................

12.01.2022 With COVID round two seemly coming through - this is our plan moving forward: Hand Sanitiser MUST continue to be used BEFORE you enter the studio Bring your own towel & water bottle NO SHARING... Towels to be used on all equipment Social distancing to continue as we are now Wipe off all equipment with your towel or with the antiseptic wipes available Use the hand sanitiser as often as you feel you need to throughout the session Cleaning will continue to be completed after each session of all equipment being used Appreciate everyone’s cooperation so far throughout this. Let’s continue to work together to ensure the studio stays open!! Lon

10.01.2022 2021 is bringing in more of the ‘HEALTH’ side of SM Training & Health There will be templated meal plans and some pretty cool recipe books available for purchase. Can’t wait to share them with you!! ... Interested in the ‘Training’ part, shoot me a message - we can start that now #smtraining #lifestyle #allavenuesapproach #nostupiddiets #optionstohelp #addingvalue #movement #eatinghabits #challengesandchanges #onedayatatime

09.01.2022 2021 is here I am looking for ANYONE that is wanting to make a change & challenge themselves in 2021! There are no catches, hidden clauses - just book in, turn up and train. In return you will not only watch yourself grow and feel healthier,... You WILL receive support, accountability and I promise meet some very amazing training buddies All PT (30min sessions) are fully booked BUT ... additional spots on a Tuesday night could become available if 4 more people want to jump on board! Wednesday CARDIO (45mins) 6:30pm start - there is 3 SPOTS AVAILABLE! These sessions are only $10 per session OR if you pay for 5 sessions upfront you receive a 10% discount! So.. if YOU are looking to start your health journey somewhere - please reach out and let’s get you started ............................................... & [email protected] FB: SM Training & Heath IG: @smtraininghealth ................................................ #smtraining #challenges #limits #control #accountability #support #fun #hardwork #rewards #personaltraining #smallgroupspt #cardiofun

09.01.2022 Reminder peeps Tomorrow nights (Monday) sessions are all 10mins earlier than normal!! Appreciate all your understanding !!... Lon

09.01.2022 When you train people who inspire you by their work ethic!! Lifting heavy weights tonight and my god - I train some strong peeps!! Good Job Team

07.01.2022 - SM will be open and training will still be on! The 5:30pm class has been contacted, all other sessions start after the lockdown cut off time! ( ) Keep an eye on emails and this page for further updates ... Stay safe !!

06.01.2022 WHERE TO START Eating Habits Add in Exercise (yoga)... Weight Loss Goal Change to mentality - Meditation Sleeping Habits Relationships - with YOU too Stress management Recognition Outlook - Positive v Negative Support & Accountability - be there for someone and find someone to be there for you! ................................................ If you start making a few small changes now, they will eventuate into amazingly big changes down the track.! ................................................... SM is back into full swing with all things training & health from Monday 11th January - we are happy to help where we can #smtraining #changes #challenges #accountability #support #friendships #exercise #motivation #health #wellbeing

05.01.2022 So you took the leap and started training / exercising because you want to loose weight ... BUT ... the scales haven’t moved or maybe even gone up slightly.. HOW you ask!! Here are a couple of reasons behind why this could be the case:... EATING LESS but still choosing too many processed foods - you know the bad ones NOT EATING ENOUGH WHOLE FOODS - the healthy stuff - Fruit, Vegetables, Grains, Proteins TOO MANY sugary beverages NOT ENOUGH WATER SLEEP - not getting enough STRESS - not monitoring and levels are too high EXERCISE is NOT CONSISTENT ENOUGH - especially those who sit at a desk all day. Start at 30mins per day EVERYDAY!! AGE - GENDER - MEDICAL CONDITIONS - take them into consideration also. They aren’t an excuse but must be considered. KEEP AT IT though guys - make a list and tick things off as you go. You don’t have to make all these changes day one and expect to be perfect .. pfft that won’t work! BUT .. small changes and small consistent steps will lead to big results ! Lon

05.01.2022 Current 2021 Timetable As you can see Tuesdays & Thursdays have the ability to add in an extra session time - SM just needs a commitment from YOU! * , - ... Don’t feel fit enough to do PT - Meh no such thing! I start with you where you are at & we work together to get you where you want to be 2021 is not going to be ‘your year’ if nothing changes from last year .................................................. & [email protected] FB: SM Training & Heath IG: @smtraininghealth .................................................... #smtraining #ptathome #smallgroups #individualattention #support #accountabilty #commitment #fun #fit #motivation #belief #exercise #changes #challenges

05.01.2022 What a start to 2021 peeps !! Fitness Assessments are done (don’t worry for anyone who didnt train tonight yours will be awaiting you at your first session ) There is no pass or fail with these, just a really good opportunity to get one hell of a workout in and see the changes down the track! ... .................................................................. On a side note: (COVID UPDATE) Reminder to follow the current rules and have a mask with you whenever you leave the house. ( , ) Towels & Water bottles are not to be shared during sessions please. Sanitiser & wipes are still available to use at sessions and we will continue to social distance during our outdoor sessions. Any questions, shoot me a PM

04.01.2022 #smtraining has some spaces available to train in leading into Christmas MONDAY nights 6:10pm -6:40pm (2 spaces)... THURSDAY nights 6:10pm - 6:40pm (1 space) 6:45pm - 7:15pm (1 space) Sessions are completed at a home gym, 4 people max per session and are only $17 per session (per person)!!! SM caters for all fitness levels. Any questions or wanting to start, shoot me a comment below or send through a PM. Lon

04.01.2022 YASS!! SM has had some timeslots open up and are now AVAILABLE!! Monday Nights: 6:35pm-7:05pm 2 Spots - taken!... Tuesday Nights: 5:25pm-5:55pm 2 Spots 6:00pm-6:30pm 1 Spot 6:35pm-7:05pm 2 Spots - 1 taken! Thursday Nights: 5:25pm-5:55pm 2 Spots 6:00pm-6:30pm 1 Spot 6:35pm-7:05pm 2 Spots Sessions are 30mins Groups of 2-4 All Fitnees levels welcome!! Lots of fun & laughs while training hard No big scary equipment Privacy as at home studio Commitment to sessions doesn’t have to be weekly - flexibility offered! Contact me by messaging below or sending through a PM! #exercisetofeelbetter

03.01.2022 Last session for the year tonight !! SM reopens on Monday 11th Jan 2021.. If you have been thinking of joining in our fun in 2021 don’t hesitate to contact me..... An opportunity could be opening on a Tuesday night to fit in 4 more people to do a 30min PT Session There is also a few spots left for our no weights Cardio Wednesday sessions! SM wishes you all a great christmas / new year break! Stay safe & laugh lots & [email protected] FB: SM Training & Heath IG: @smtraininghealth

03.01.2022 ’ !! We are ready to rock and roll - kicking of 2021 tomorrow night ................................................................. Spots still available for: - Wednesday night Cardio Sessions - 6:30pm-7:15pm - $10 per session per person! .............................................................. If you cannot remember your session times shoot me a message and i will send them through ..............................................................

02.01.2022 With the weather most definitely getting colder, please remember to wear layers to training. Whilst most of it is inside, there could always be a station outside and only having your big jumper and a singlet might not quite cut it. And as we found out last night, the wind (with that awful chill) does sometimes make its way inside! We don’t want to be overheating while training but we also don’t want to be too cold where we can’t move and when we do it hurts.... See you tonight team!! #addanextralayer #stripoffduringsession #ptathome #smtraining

01.01.2022 . DO USE A MEAL PLAN?? What goes into how you create it?... is it calorie based? is it based on reaching nutritional targets? (‘x’ fruit, ‘x’ vege ‘x’ protein etc) is it based purely on foods you like? DON’T USE A MEAL PLAN?? is it because you don’t know how not enough time to do one what is a meal plan I’d love hear your thoughts below!!! #researchforthingstocome #healthsideoftrainingandhealth