Sophie Barrett | Sport & recreation

Sophie Barrett

Phone: +61 421 558 577

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• Fitness trainer
• Sport & fitness instruction

25.01.2022 Merry Christmas to my beautiful clients both present and new. May your day today be filled with giggles and laughter. With paper piled high from the presents, and belly full from the warmth of the food on the table and most of all, may you be surrounded by the love of family and friends. Sophie xx

25.01.2022 Testing out more client sessions before I am happy to give them to my clients! My service is 100% personal, because I know exactly how you’ll feel during AND after your sessions because I do them all too! If you’d love this personal service + someone in your corner cheering you on, CONTACT ME today > [email protected] - 1 : 1 training ... - small group training - large group training See more

24.01.2022 Happy New Year! You made it! 2020 was a challenging year for us all, but the beauty in the challenges is that it initiates growth. While there were many tears shed, boundaries laid down, my soul stripped apart and put back together in a new way, and learning what sets my souls alight, while the road definitely felt hard, the lessons that 2020 taught I wouldn't trade. For without hardship, how can you grow? ... Yes the road was hard, but it made me appreciate the blessings so much more! Learning new skills, learning patience and kindness, having more time with my family, and appreciating my extended family when we could all see each other again. Grieving for the world in pain, but appreciating our health, and prioritising my own self care and quiet moments alone... there is always a rainbow in the storm, you just have to sit in the quiet to see it. Today's rainbow is the rain. What a beautiful way to bring in the new year? The rain is cleansing the slate, the world is still and quiet. Today is a perfect day to cozy up on the couch, journal in hand, ready to set your intentions for 2021. What are the things most important to you? What do you hope to achieve in the year ahead? Because you now have every beautiful day to make important changes to your life to be the woman you always wanted to be... and the only one who can make those change... is you!

24.01.2022 There's 9 more days until Christmas... which means 9 more opportunities to get a workout in! Working out isn't a punishment on our bodies, instead its a loving embrace. To know your body is STRONG and CAPABLE of doing these movements, and that exercise helps us FEEL GREAT by pumping feel good hormones around our bodies during and after exercise. So grab your core sliders, pump up the beats, and let's get another great workout in! x... *Disclaimer - you should understand that if you engage in this exercise that you do so at your own risk, and you are voluntarily participating. Please speak to your healthcare professional to be cleared for exercise. Want MORE great workouts customised to YOUR goals and YOUR menstrual cycle? I have training spots available -- email [email protected] (Training to start in January 2021)

24.01.2022 As we come to the end of 2020, it's a brilliant time to relax, and reflect on the year that was. 2020 was by no means an easy year, and for some the hardship is still continuing. But know from hardship, it is the way we grow and transform into something new. As women, and as Mum's we are evolving continuously as new seasons of our lives come to pass. So I invite you at this time of year to REFLECT. Reflect on what you were grateful for this year.... Reflect on the hardships that you endured (even if you think you couldn't at the time) Reflect on the lessons you learnt. And reflect on the year that was 2020, the year we came out together more united, more focused on less material things, and more focused on putting our health and well-being at the top of the priority list. Sophie xx

24.01.2022 When you hear the word healthy what do you immediately think about? I used to think I had to be stick thin to be healthy. I was always chasing something different a certain number on the scale, a size of clothing, to have muscles, thinking healthy = endless salads I was always chasing instead of appreciating where I was in the moment. I’ve come to learn that being healthy is so different for everybody. The pillars of health for me are, healthy body, healthy mind, ...healthy spirit. Now what does THAT mean I hear you ask? Healthy body is about NOURISHING my body with healthy foods. This includes ALL foods, made up of healthy fats, carbohydrates & protein, in portions that work for ME. It means LISTENING to my body and what it needs (this changes week to week if you’re a menstruating woman), so while you may love something one week, you’ll find the week after its not appealing at all! It also means moving my body (exercise) to benefit me and my body. As women, we exercise for bone strength, for our bodies immunity, for our mental health..there’s so many benefits! Just like food, you may also find that your exercise preferences change week to week too! Remember you are on this journey, and what works for me, may not work for you! (However I’d love to chat about guiding you in some new approaches [email protected] if you’re interested) Healthy mind is taking time to do things that fill my bucket of feeling fulfilled. This is helping my children learn something new. This is working on my business and helping other women achieve their goals. Its about learning new skills to bring to the world my offerings for this world my PURPOSE. And healthy spirit. A healthy spirit is looking after the very depths of myself. As a mum I find that I can definitely feel touched out. My kids take so much from me, that sometimes disappearing on a walk by myself is absolute bliss. Other times its tucking myself away to read that book that I’ve started numerous times but haven’t been able to finish. It’s about sinking into the warm depths of the bathtub with soothing music playing, the calming scents of essential oils in the air. Its really about looking after the parts of myself that only I can look out for! Working on these 3 pillars is so integral to our overall well-being, and when our polarizing energy is drawing people in, we need to look after ourselves and protect our energy - The higher your energy level, the more efficient your body. The more efficient your body, the better you feel, and the more you will use your talent to produce outstanding results. Anthony Robbins [email protected] Let's have a chat about establishing your pillars of health too. xx

22.01.2022 Did you know... Women should be exercising DIFFERENTLY during our menstrual cycles! *GASP* Yes, that’s right 4 different phases during our menstrual cycle, means FOUR different exercise styles throughout the month! Our hormones are changing throughout the month, which means how we approach physical movement should be changing too. When you are in your menstruation phase (bleeding phase of your cycle that typically lasts between 3-5 days), you may be feeling tired, withdraw...n, and suffering PMS symptoms. If you are on your first days of your cycle, it is OK to slow down and REST in fact, it’s important to listen to your body when it is asking to slow down, so don’t feel guilty for having a rest when you need it. If you are feeling energetic during your period that's great too! Try doing some gentle exercise like pilates or yoga without putting too much strain on your midsection, this will get the blood flowing through your body, without putting unnecessary strain on your bodily systems. Learn more at: www.sophiebarrett.com

22.01.2022 Why 10,000 steps? There’s nothing like walking round and round and round AND round your block with your kids to get your step count up and get some movement into your day but WHY 10,000 steps for your daily count? The goal of 10,000 steps is the recommended daily step target for healthy adults to achieve health benefits. With workplaces becoming more sedentary it now takes a conscious effort to make active choices. Steps can be accumulated during every day activities such ...as parking further from your destination (school pickup anyone?!), taking stairs instead of escalators, walking around while at work (get up and have a break, a walk and glass of water!) and walking to socialise with friends and family. Studies using the 10,000 steps per day goal have shown weight loss, improved glucose tolerance, and reduced blood pressure from increased physical activity toward achieving this goal. Here’s a rough guide to help you with your steps: * Sedentary is less than 5,000 steps per day * Low active is 5,000 to 7,499 steps per day * Somewhat active is 7,500 to 9,999 steps per day * Active is more than 10,000 steps per day * Highly active is more than 12,500 Remember, this is a guide only! This doesn’t account for whether you fit in a weights session, a ride on a bike etc, which don’t count steps, but definitely count for your daily activities. How many steps have you been doing? Could you do a little more?

21.01.2022 Just 1 week left until December and the countdown to Christmas! Who needs a little jump start on your fitness before the silly season begins? I have a 12 days till Christmas exercise challenge coming your way! Tag your friends, & lets have some fun together!

19.01.2022 What I look like after my own workout! #messyhairdontcare My own health is just as important, if not MORE important that my clients... because when I feel my best, my clients are getting the very best of me too! ... I want you to know that I practice what I preach, and that I am always trialling workouts that I have for my clients, so that I KNOW they feel great for the body. If you need some help, someone who’s in your corner to help you contact me today and let’s have a chat about your goals! [email protected]

18.01.2022 I have AVAILABILITY these school holidays!! Need to boost your workout routine? Frustrated with the kids and need an outlet Need some help to achieve your goals? Well I got you Mumma’s! CASUAL SCHOOL HOLIDAY sessions for just $30 per half hour session! ... Email me at [email protected] and let’s have a chat and get you started!

18.01.2022 Comment your interest for a CASUAL BOOTCAMP on Saturday 10th October (Last weekend of school holidays). Don't forget to tag your friends too... as bootcamp requires a minimum of 5 people attending before it can go ahead! [email protected]

18.01.2022 Are you wanting to learn more about your body & your hormones? I feel that as women we should be taught so much more about our cycles, our hormones and our bodies, but instead it’s almost a taboo subject when growing up. So I’ve made a NEW group, a safe place for women to come and learn about their hormones, how to support themselves throughout their menstrual cycle, how we can navigate the shifts during the month, and what we can change in our lives to make them even bette...r! I hope to see you in the new group and don’t forget to add your circle of friends for the extra support too! https://www.facebook.com/groups/589433071980390/

16.01.2022 Lucky I’m not this type of trainer I know the pain you feel, because I’ve tested all your sessions too! Plus I work WITH you to reach your goals! I have AVAILABILITY these school holidays!! ... Need to boost your workout routine? Frustrated with the kids and need an outlet Need some help to achieve your goals? Well I got you Mumma’s! CASUAL SCHOOL HOLIDAY sessions for just $30 per half hour session! Email me at [email protected] and let’s have a chat and get you started!

16.01.2022 What a way to start off this year... my BRAND NEW website is live! Come and take a look >> https://www.sophiebarrett.com/ I am endeavoring to continue writing on the blog this year with topics to help you... so if there's something you'd love to know about fitness, your health journey, or your hormones as a woman... comment below and let me know! ... I'd love to hear your feedback about the website, because my goal is to help Mumma's achieve their goals, and live in harmony with their bodies. xx

16.01.2022 While I might not be great at yoga it does feel damn good for my body especially after going hard in all my other workouts. It’s important to work the body in all different ways, so that our muscles don’t get used to the same movement, and so that we can also work on both creating muscle, and creating lean muscle that is still able to be stretched and worked. If you’re after a workout plan and someone to teach you how, let’s have a chat about your goals [email protected] (Please note : I don’t teach yoga, but I do take you through stretches!) See more

15.01.2022 Very last chance to grab your spot for tomorrow! All payments required by 5pm today!! Saturday Bootcamp !! ... Women’s only fitness bootcamp! Come and have some fun while getting a jumpstart on your fitness goals! Saturday November 28th 9am start - Pay :: $10 for 60 minutes! Email me TODAY at [email protected] to secure your place!! Bootcamp will be held at Newman Park (accessible toilets). Sessions to begin at 9am, and run for approximately 60 minutes. Please bring your own exercise mat, a water bottle, hat, sunscreen, and a towel if required. * Please note: All new clients will be subject to filling out a client questionnaire PRIOR to commencing bootcamp, so please contact me as soon as possible to start this process. The session fee must be paid upfront before attending bootcamp. Minimum of 5 participants before bootcamp will go ahead. Due to COVID regulations, this bootcamp it being capped at 16 MAX capacity.

14.01.2022 What are you doing for the 167.5hrs you are not with your coach? On average, you would probably see your trainer for 30 mins every week - that leaves 167.5hrs in your week. Let’s break it down ... There is 168 hrs in a 7 day week We should be sleeping 8 hours per night = 56 hrs Most people work 8 hour days, 5 days a week = 40 hrs That leaves 72 hours, or 3 WHOLE DAYS that are completely yours! YES a coach can speak with you about a healthy lifestyle, give you pointers on what you could be eating, show you alternatives on how to implement healthy changes and give you an exercise plan, but it’s up to YOU to implement those changes for the rest of the week when you’re not with your Coach. Let that sink in.. 72 hours that are completely yours! (Give or take). So when you say you don’t have time to eat healthy or move your body, when you say you don’t have 5 mins to take a breath and relax, what you are really saying is its not a priority in my week I am not a priority in my life. That’s 72 hours that YOU get to CHOOSE what matters most to you. If you’re ready to make yourself and your health a priority and want to talk strategy for a healthy lifestyle, hit me up! [email protected]

13.01.2022 Testing out bootcamp one last time so it’s absolutely PERFECT for all the women who are attending! THERES STILL SPOTS AVAILABLE! Saturday Bootcamp !! ... Women’s only fitness bootcamp! Come and have some fun while getting a jumpstart on your fitness goals! Saturday November 28th 9am start - Pay :: $10 for 60 minutes! Email me TODAY at [email protected] to secure your place!! Bootcamp will be held at Newman Park (accessible toilets). Sessions to begin at 9am, and run for approximately 60 minutes. Please bring your own exercise mat, a water bottle, hat, sunscreen, and a towel if required. * Please note: All new clients will be subject to filling out a client questionnaire PRIOR to commencing bootcamp, so please contact me as soon as possible to start this process. The session fee must be paid upfront before attending bootcamp. Minimum of 5 participants before bootcamp will go ahead. Due to COVID regulations, this bootcamp it being capped at 16 MAX capacity.

13.01.2022 Saturday Bootcamp !! Women’s only fitness bootcamp! Come and have some fun while getting a jumpstart on your fitness goals! Saturday November 28th 9am start... - Pay :: $10 for 60 minutes! Email me TODAY at [email protected] to secure your place!! Bootcamp will be held at Newman Park (accessible toilets). Sessions to begin at 9am, and run for approximately 60 minutes. Please bring your own exercise mat, a water bottle, hat, sunscreen, and a towel if required. * Please note: All new clients will be subject to filling out a client questionnaire PRIOR to commencing bootcamp, so please contact me as soon as possible to start this process. The session fee must be paid upfront before attending bootcamp. Minimum of 5 participants before bootcamp will go ahead. Due to COVID regulations, this bootcamp it being capped at 16 MAX capacity.

12.01.2022 Soooo I may have done a little shopping I’ll be testing these bad boys, and they may make an appearance at your training sessions in the near future! Email me at [email protected] if you want to know more about personal training sessions x

09.01.2022 >>> Last day to secure your spot!! <<< We need more people! So If you are interested, please email me ASAP. I require minimum 5 people by TODAY, otherwise unfortunately bootcamp will be cancelled. So please email me TODAY if you are wishing for a spot! ... 6 Week Bootcamp starting 26th September, 2020!! Each Saturday from 8am - 9am, come join a group of women, have some fun and get fit! Why not get a group of girlfriends and join me TOGETHER?! Secure your spot for $70.00 (works out to be just $11.60 per week!) + receive a FREE copy of my fitness journal A5 printable pdf. Email me TODAY at [email protected] to secure your place!! * Please note: All new clients will be subject to filling out a client questionnaire PRIOR to commencing bootcamp, so please contact me as soon as possible to start this process. The $70 must be paid upfront before the first week of bootcamp. Minimum of 5 participants before bootcamp will go ahead - I am also capping this at 14 MAX capacity.

07.01.2022 >>> Secure your spot today!! <<< If you are interested, please email me ASAP. I require minimum 5 people by Wednesday, otherwise unfortunately bootcamp will be cancelled. So please email me TODAY if you are wishing for a spot! ... 6 Week Bootcamp starting 26th September, 2020!! Each Saturday from 8am - 9am, come join a group of women, have some fun and get fit! Why not get a group of girlfriends and join me TOGETHER?! Secure your spot for $70.00 (works out to be just $11.60 per week!) + receive a FREE copy of my fitness journal A5 printable pdf. Email me TODAY at [email protected] to secure your place!! * Please note: All new clients will be subject to filling out a client questionnaire PRIOR to commencing bootcamp, so please contact me as soon as possible to start this process. The $70 must be paid upfront before the first week of bootcamp. Minimum of 5 participants before bootcamp will go ahead - I am also capping this at 14 MAX capacity.

05.01.2022 Supporting local business and bought 10kg+ of cherries today! Now what do I make with it all?! Supporting locally grown food means that it can come from paddock to plate. No transporting, no time spent in a cooler somewhere, no chemicals used to try and preserve freshness... just good ol’ vitamins straight from your food. ... Now help me out and send me some recipe ideas!

04.01.2022 >>> Last 2 days to secure your spot!! <<< If you are interested, please email me ASAP. I require minimum 5 people by Wednesday, otherwise unfortunately bootcamp will be cancelled. So please email me TODAY if you are wishing for a spot! ... 6 Week Bootcamp starting 26th September, 2020!! Each Saturday from 8am - 9am, come join a group of women, have some fun and get fit! Why not get a group of girlfriends and join me TOGETHER?! Secure your spot for $70.00 (works out to be just $11.60 per week!) + receive a FREE copy of my fitness journal A5 printable pdf. Email me TODAY at [email protected] to secure your place!! * Please note: All new clients will be subject to filling out a client questionnaire PRIOR to commencing bootcamp, so please contact me as soon as possible to start this process. The $70 must be paid upfront before the first week of bootcamp. Minimum of 5 participants before bootcamp will go ahead - I am also capping this at 14 MAX capacity.

04.01.2022 Christmas is a time for festivities, and quite often that means indulging in a few treats like alcohol. But have you ever stopped and thought about the effects alcohol has on your body and your hormones? According to research, drinking alcohol can cause a spike in estrogen levels and a decline in progesterone in women. Symptoms of high estrogen include:... - bloating - swelling and tenderness in the breasts - decreased sex drive - irregular menstrual periods - headaches - mood swings There is also some evidence suggesting alcohol consumed in your luteal phase (the second half of your menstrual cycle) may have more of an effect on your mood, than during the follicular phase, by both increasing feelings of depression and anxiety which can already be present right before you menstruate. Here’s some of my tips if you decide to have a celebratory drink this festive season: Drink PLENTY of water when consuming alcoholic beverages. Absolutely be choosy with the time of the month you indulge (right before my period is definitely not one of them). Balance your blood sugar when enjoying alcoholic beverages, by consuming foods to keep you full and satisfied. (Good fats, carbohydrates and protein step away from the snack bowls trust me, they do not help!) Drink in moderation. For every glass of drink (whether alcoholic or soft drink, have a glass of water in between) Get plenty of REST. The next day, make sure you are consuming balanced meals, with lots of fibre to help your body process the extra sugars and alcohol. And over the following few days, you may think about adding cruciferous vegetables (Cauliflower, broccoli, cabbage, bok choy, brussels sprouts etc) that help your liver get rid of excess hormones. [email protected]

03.01.2022 It feels like springtime when you move into your follicular phase, estrogen levels are increasing, and with it your energy levels rise as well woohoo! So lets start focusing on lower body strength gains as well as endurance training (Hellllloooo HIIT Training! HIIT packs a punch, while also being much quicker than other exercise styles). Our bodies are designed to tolerate the heat better during the follicular phase too so get outside and exercise in the beautiful suns...hine, and don’t be afraid to push yourself to hit some personal bests during this part of your cycle. Loving the info? Check out MORE at: www.sophiebarrett.com

03.01.2022 Women’s only bootcamp morning! If you missed out and want me to hold more comment below Or if you want personal training email [email protected]

02.01.2022 New year, new you? January is the typical time that mum's are writing down their goals often I see it, lose weight, be happier, increase fitness but the problem with this, is that so often we don’t understand our bodies like we could and should. It wasn’t taught in schools (and it very well should be!), our own mothers quite often don’t hold this knowledge, and we’re left wanting to change, but no idea how to make the changes last (anyone else seem to have the same g...oals every single year?...) So I’m going to let you in on a little secret I’ve learnt. Women should be exercising DIFFERENTLY during our menstrual cycles! *GASP* Yes, that’s right 4 different phases during our menstrual cycle, means FOUR different exercise styles throughout the month! No, you aren’t going crazy when your workout felt easy and you loved it one week, only to feel like you’re dying and gasping for air the next (dramatic much? Hehe) not really, but you get the point. Our hormones are changing throughout the month, which means how we approach physical movement should be changing too... Stay tuned to learn how to approach exercise during different phases of your menstrual cycle over the next few days! x www.sophiebarrett.com