Stone Collaborative Health & Fitness in Caringbah, New South Wales, Australia | Medical and health

Stone Collaborative Health & Fitness

Locality: Caringbah, New South Wales, Australia

Phone: +61 412 562 888

Add/Update information

Reviews

Tags

• Gym/Physical fitness centre
• Medical and health
• Alternative & holistic health service
• Fitness trainer

25.01.2022 B R A Z I L N U T S Crowned the 'Complete Package' when it comes to natural nutritional content. What's in em'?... Omega 3 fats for heart health. Zinc & Selenium to help fight ageing or skin conditions such as acne. Packed with fibre they are awesome for digestion & nutrition absorption. Boosts immune defence by combining Vitamin C, Zinc & Selenium to fight free radicles in the body. Great Snack! With protein, fats & complex carbs it's your perfect on-the-go snack that you can take anywhere. The only downfall is; they are delish but can exceed your calorie intake if eaten in excess... like anything I guess.... H A P P Y H E A L T H Y I N S I D E O U T See more

24.01.2022 C O C O N U T A M I N O S - G E T S A U C E Y This is one easy way to boost 17 of your Amino Acids and give some flavour back to your food! What are Amino's? - Your bodies Amigo's!... Amino's are basically the building blocks for protein. Some of the functions of proteins include their roles as antibodies (fighting disease & antigens), enzymes (rate of chemical reaction in the body), messengers (through the central nervous system) and in transport/storage (repair process). These Amino's can be spilt into these categories: Essential (available from external sources only) Non-essential (the body can synthesis) Conditional (needed through stress or illness) We have 20 different amino acids, the body can manufacture 11 of these (non essential) but the other 9 (essential) must come from nutrition. Your body needs all of these guys working together to regenerate and repair the body to its peak function. Your metabolism, energy levels, protein absorption, blood & heart health, tendon and muscle recovery systems all require these essential amino acids to operate effectively. Due to external factors such as restricted diets, protein deficiencies, pollutants and pesticides it is making it harder for our bodies to obtain all of the Amino's it needs to perform optimally. It can leave you feeling irritable, constantly hungry, extremely tired, depressed, fuzzy and can weaken your immune system as a result of inadequate amino intake or absorption. You can use coconut Amino's as a replacement for soy sauce, dressings, marinades and most cooking. It is a super easy way to boost flavour in your foods without all of the nasties and help your health. Stay tuned for a stir fry recipe tonight on my story @niulife is my brand of choice, they are 100% organic & 100% of profits go back to the community and farms where the coconuts are sourced. That's a big thumbs up from me, my body & the farmers. Everybody wins Head to their Insta for your free recipe book and get your amigos back into your body! See more

24.01.2022 TO BASICS Park Play - The secret to consistent results is constant change. Try little full body circuit finishes like this one to change up your training and chase the slight soreness of success! 1 x Resistance Band - 1 x 8kg Kettle Bell - Park Bench... Push Away Squat (using band) KB Romanian Deadlift (stiff legged deadlift) Box Jumps Step Ups w/ Knee Drive Push Ups Finished with; Crunches Plank recovery 30sec - Repeat round x3 I have condensed the reps down to only a few for each exercise for the video & sped it up X1.2. #fitnessworkouts #wellnesscoach #circuittraining #shockyourbody #changeitup #fitnessresults #summer #fitbodyallyear #healthyhappy #femalefitspo #workoutoftheday #parkfun #outdoortraining #bikinifit #summerbodyready #feelgreat #gratefulbody #changeyourtraining #getresultsnow #dontwaitforit See more

24.01.2022 Rolling n' Rinsing Chest & Spine Mobility Reduce Rounding Shoulders... Increase Thoracic Mobility Decrease Suboccipital Tension (the muscle at the base of your skull that can cause tension headaches or limit movement) Chest Mobility - Lying vertical on a long roller (head fully supported) the aim is to keep your fingers touching the ground as long as possible as you go through the movement reaching overhead. You should feel a stretch through your chest, shoulders and/or biceps. Spinal Rinsing - 1: Lying vertical, hold onto the back of your shoulders with the opposite hands. Take your feet just wider than your hips and let your knees drop in towards each other. As you try to roll your left shoulder toward the ground, let the left knee drop in. Repeat on the other side. The aim here is to have the shoulders moving opposite to the hips creating a gentle rinsing movement. 2:Move up as shown until the base of your skull (subocciptial muscles) are resting on the edge of the roller. Repeat the movements above massaging the back of your neck & releasing your thoracic. I wouldn't suggest doing this on a super firm roller as it is a little invasive if you haven't practiced this before - otherwise you can add a towel to the top of the roller to cushion your neck. Perfect if you sit or drive a lot of the day Great release if you suffer rounded shoulders Keep your thoracic health in check to avoid limitations later on H A P P Y B A C K S See more

24.01.2022 Treat yo'self to good health..... you deserve it! Don't make excuses make solutions Care about your health more than the cost Commit to taking care of you and I promise you will never make a better investment! H O W ? ... Plan! If you don't plan to succeed you plan to fail right? This is a lifestyle not trend, you need to learn to live like this and not the way our busy society has conditioned us with our "busy" lives and the remedy of "fast" food, misleading info from every angle and the illusion that it's too hard to be healthy. Don't get caught with your pants down! I always have something with me; fruit or nuts, a protein shake from @pranaon which I promise you is better tasting than any processed food or desert and that is BIG for me to compare anything to desert! Vegan (yeah Plant protein) and contains Aminos for recovery. Or my FAVVV bars!!! the best part is they list the 4 ingredients on the back, if you can't spell it or say it I probably wouldn't eat it!!! Keep it simple people.... they are amazing and can stay in your bag ready for an emergency (if it lasts that long) @bluedinosaurbars check em' out. You have two choices here: LOVE looking after yourself or DISLIKE looking after yourself. I know what I'd rather... Choose to flourish and watch the rest of your life transform! If you want any more ideas please PM me, I'm happy to talk all things health and fitness and help you where ever I can See more

24.01.2022 F i t n e s s T o F i t Y O U! NO lock in contracts NO membership fees NO overcrowded classes ... It's time that you made fitness fit your lifestyle. Forget high membership fees, long lock in contracts and crammed classes. We are about helping you mould a healthy lifestyle that works for you. Just a few more reasons to come down to our Class Launch Day on Saturday 11 August @stonecohealthandfitness and find out how you can love fitness on your terms. #stonecofitness #caringbah #fitness #sutherlandshire #personalisedtraining See more

23.01.2022 What to bring when - your trying to stay clean but want enjoy Christmas too! Your friends will love you for bringing these, no one will know they are healthy unless you let it slip! F E R R O R R O C H E B L I S S B A L L S The best bliss balls you have ever eaten. Promise. I love Nutella and Ferraro Rocher's but i don't love what's in them. So I decided to create my own recipe without the nasties ... Ingredients; Makes about 10-12 balls 1 + 1/2 Cups Mejool or Normal Dates 1/2 Cup Hazel Nuts 1/4 Cup Hazel Nut Meal 3 Tbsp Melted Coconut Oil 1/4 Cup Chia Seeds 1/4 Cup Cacao Powder + Spare for rolling 1 tbsp vanilla bean paste (optional) 2 Tsp Honey/ Rice malt Syrup Method: Turn oven to high and roast hazelnuts for 10mins or until shells are starting to crisp and fall off. Soak dates in warm water or coconut water while nuts are roasting for about 15 mins. Shell hazelnuts by rubbing together and blend in food processor until crushed. Remove bigger pieces and set aside for rolling. Add dates, Cacao, hazelnut meal, honey, chia and vanilla and blend on high slowly adding melted coconut oil. Roll into balls, coat a few with the spare cacao and hazelnuts. DONE! If you want to go the extra step add an extra 10 hazelnuts, roast and shell like the others but set aside whole & use it in the middle of your bliss balls like a real Ferraro! See more

23.01.2022 G L U T E B U S T E R S Been busting your butt trying to get a better one? Give them the TLC those buns deserve - don't end up being the wrong tight ass at the gym ... @chrisduncanfitness and I workin' when we should be twerkin'! Time to get a little serious now See more

21.01.2022 P R O G R E S S N O T P E R F E C T I O N Trust me, the journey isn't always pretty and perfect but it is absolutely worth it! ... It has taken me a really long time to build strength in my back to correct my posture that was causing me migraines and all sorts of alignment issues. From not being able to hold my shoulders back to being able to complete 4 unassisted chins and a 10sec lower I am SUPER proud of myself Some say that is a female can complete 7 unassisted chin ups her body shape will completely change.... CHALLENGE EXCEPTED! See more

21.01.2022 N O W O R K O U T N O W O R R I E S How else do you celebrate half price @naturalrawc coconut water @woolworths_au!!!!???? ... You don't need equipment, you don't need a killer professional program or anything except your body to MOVE! @just_move_official inspired me to get moving any way I can so after coming home as happy as a kid in a candy shop with this box of goodness I couldn't help myself See more

20.01.2022 Lying Leg Lowers No equipment core - Resistance band added just for a little extra Level 1, 2, 3, 4 + Resistance band to finish. You could use a plate or dumbbell or no resistance but include the overhead reach keeping your back flat to the floor.... Breathe Easy! One way I find really helpful when bracing in this position is to take a big breath in, press my lips together and try to force the air out (like "blowing out Birthday candles" is the best one I have ) until there is no air left. This should leave your core contracted to the floor as if you were about to be hit in the stomach. Using this exhale you can lower one leg, bringing it back to starting position to reset with an inhale. If you can work with your breath (exhale leg down / inhale leg up) SMASH IT! I would strongly suggest stretching your hip flexors & quads (more specifically the rectus femoris) as these muscles are used to extend your knee & thigh. Your core stabilises you to the ground while the weight (your legs) moves toward the floor. If you get lower back pain with these bad boys try a soft mat (seems like a obvious one but it helps) before placing your hands under your lower back as support. Try also stretching out your hamstrings before starting, this can help ease pressure around the lower back. Let me know how you go! See more

19.01.2022 H A P P Y F R I Y A Y ! I L O V E L E G D A Y (and every other training day really but this one especially ) ... WORKOUT SNAPSHOT: Superset 1 - 10x Front Squats x 5 sets + 6-8 ea Single Leg Kettlebell Deadlifts (loving trying to master these). Superset 2 - 8-10 x Glute Bridges + 8-10 Kettlebell Sumo Deadlifts. Circuit Finisher - 10x Squat Box Jumps + Resistance band squat walk (I call it the crab shuffle ) Try this out starting with light weight and slowly work up over a few weeks. Get those booty gains before the bikini comes out! #legdayworkout #ladieswholift #fitness #fitchicks #punchys #progressnotperfection #squat #deadlift #glutebridges #jumpsquatsfordays #resistancebandsworkout #booty #toning #summer See more

18.01.2022 R A W F E R R O R R O C H E The best bliss balls you have ever eaten. Promise. I love Nutella and Ferraro Rocher's but i don't love what's in them. So I decided to create my own recipe without the nasties ... 1 + 1/2 Cups Mejool or Normal Dates 1/2 Cup Hazel Nuts 1/4 Cup Hazel Nut Meal 3 Tbsp Melted Coconut Oil 1/4 Cup Chia Seeds 1/4 Cup Cacao Powder + Spare for rolling 1 tbsp vanilla bean paste (optional) 2 Tsp Honey/ Rice malt Syrup Method: Turn oven to high and roast hazelnuts for 10mins or until shells are starting to crisp and fall off. Soak dates in warm water or coconut water while nuts are roasting for about 15 mins. Shell hazelnuts by rubbing together and blend in food processor until crushed. Remove bigger pieces and set aside for rolling. Add dates, Cacao, hazelnut meal, honey, chia and vanilla and blend on high slowly adding melted coconut oil. Roll into balls, coat a few with the spare cacao and hazelnuts. DONE! The only difference is about 120 calories and chemicals Enjoy your health! #rawblissballs #nutellablissballs #refinedsugarfree #refinedsugarfreetreats #paleorecipes #veganrecipes #vegandesert #healthytreats #rawrecepies #treatyourselftogoodhealth #enjoyfood #lifestylechangenotdiet #punchys #coachckj #rawlife #wellness #fitnessfood #paleotreats #easyreceipes #healthyiseasy See more

18.01.2022 I love using little finishers like this after strength training! Why? Gets your heart rate up! There is no recovery and the reps are high Perfect to squeeze the last little bit out of the tank without over-doing it! Burns fat & increases lean muscle!... Complete 5mins rounds with light weight circuiting all of the exercises until the timer completes. OR Using heavier DB's hit up 10-12 reps of each exercise circuiting them all without a break then rest for 30sec. Go again as many rounds as you can. Lateral Raises Bicep Curls Shoulder Press Double (or single DB) Overhead Tricep Extensions. If you can still move your arms after this, go out with a bang and hit the battle ropes for 30 sec Hello toned arms! Save this one for later & let me know how you went! See more

14.01.2022 L A U N C H D A Y ! Saturday 11 August Come down for a free day of fitness and loads of fun! FREE GROUP CLASSES ALL MORNING!... $350 WORTH OF PRIZES TO GIVEAWAY! LAUNCH DAY EXCLUSIVE DEALS! And heaps more! Spaces are limited, call now to reserve your spot! T I M E T A B L E Stone Strong 6-7am & 8-9am - Small Group PT (max 6ppl per class bookings essential) Strength and technique focused. Stone Scuplt 7-745am & 9-945am - Mixed circuit training for complete body sculpting. Stone Shred 8-845am - Fat shredding & core conditioning. Burn up to 600 cal in 45MINS! #stonecofitness #sutherlandshire #caringbah #fitness See more

13.01.2022 T r a n s f o r m a t I on Sarah started training with us only a few months ago and has lost over 8kgs of body fat, gained lean muscle and created a healthy sustainable lifestyle. "I was always one of those people who could eat whatever I wanted then all of a sudden I saw a photo of myself one day and I was horrified. Weight had crept in!! I felt tired and sluggish and had no motivation. I felt like one side of me was saying get up and workout and food prep and the other ...side was saying ah wait until next week to start.I felt stuck. Then I met Chantel and all that changed. I started training and focusing on my nutrition, it was tough but after each session I would feel a difference. Chantel motivates me so much and helped me to make the change and switch off that negative side in my head. Now theres no going back I love my sessions and pushing myself because I feel great again!" We can't wait to see what the rest of Sarah's journey holds for her, well done girl! We are very proud of you! #fitnessjourney #transformation #healthylifestyle #strengthtraining #personaltraining #motivation #stonecofitness #wellbeingforalifetime #wellbeing See more

11.01.2022 Jingle Kettle-Bells 'Twas the night before Christmas..... in this house some creatures are stirring & prepping for the food marathon tomorrow! Don't end up like this guy in the silly season. Stay on track with little circuit busters like this. Only one piece of equipment needed - Kettlebell!... Get one more workout in before you eat & drink your body weight tomorrow and enjoy and guilt free Christmas Day! A few rounds of this can help spark your metabolism & fat burning hormones for hours! 10 x Single Arm Cleans 10 x Double Pulse Sumo High Pulls 10 x Swings 10 x Sit-Up Press Sometimes I know it's an effort to get a workout out in, I had every excuse to not to train on this day. I was distracted by a long to-do list, my brain wasn't working properly due to fatigue and I honestly CBF'd but I did it. Because I knew if I didn't I would feel worse! Try not to let excuses (because let's face it, you probably have 100 this time of year and so does everyone else) get in the way of you feeling good, it will be worth it when you finished Merry Freakin' Christmas Legends! #holidayworkout See more

10.01.2022 2015 - 2017 What a ride... Left: Rock bottom. Right: 25kgs down & a constant work in progress.... I have been overweight most of my adolescent life, I was told that I was big boned (Body Scan can confirm decent bone mass haha), it was my age, whatever the excuse! I accepted for a long time that I was never going to be happy with myself and that's life. Until I hit rock bottom at the end of 2014. It was one of the turning points in my life. The darkness I experienced was the most pain I have ever felt and I made the decision that I never wanted to let anything control or limit me again. I'm not posting this for any other reason than to say that the darkness is not always your curse, it's your perspective that will kill you, not the hard times. The bottom can be the very thing that sets you free, the turning point for everything to change. I have worked inside and out, on both my mind and my body every day since this photo March 2015. I am in competition with me to be better than that moment. Self-awareness is a skill worthy of a Doctorate, and yet we would prefer a piece of paper or someone else tell us how we are doing rather than feel it for ourselves. It's true, the best investment is in yourself. But I guess you would never invest your money in a fragile market would you? Or would you? The smartest, richest people in the world have made their fortunes and gained the most knowledge from the worst economic times. How do they do it? They believed that things will get better even when the reality wasn't so. You need to do the same, invest in yourself even when you don't feel like the value is there because it is. Don't let your ego tell you that you are not worth it, that happiness is meant for "those people" and not you. You are not your circumstances, you are what you do with them. Be compassionate to yourself in the process, there is so much already against us don't be against yourself too. This is a journey that is continuous, ever changing to ensure you are constantly evolving but it starts with a change in your mindset. Try asking yourself in every undesired situation "what can I learn from this?" Instantly shifting perspective & inviting growth. See more

09.01.2022 Core Werk Werk Werk Try this one out: 10 x Skull-Crushing Leg Lowers (yerp that's what we are calling it) 10 x Double Leg Lowers + Overhead Extension... 10 x Sit up Press (harder = straight arms) 20 x Russian Twists V-Sit Lowers to FAIL! On the last one see how long you can hold your shoulders & legs off the floor and scissor your feet The reality is that our body is just a big set of levers. When the weight is furthest from your core (the centre of your body) either by extension of the arms or legs, this creates a long lever (longest point from stabilisation or base). The sit up press in this video is a great example of this, the press where the plate returns to the chest is much easier than the press where the arms stay straight overhead to the floor. With some exercises it is not always necessary to become stronger in these variations, but working the core with long levers and instability is super beneficial! It will reflect and compliment your training in every way, wether it's lifting heavier weights, running, plyometrics or calisthenics. It will even help with day-to-day tasks like reaching up high or down low to pick something up, twisting & bending are all simple lever exercises we perform daily that can cause serious back injuries.... T R A I N F O R L I F E See more

06.01.2022 Progressive Pull Ups If you have been following my pull up journey it has been a long one! Coming from compete atrophy of my scapular and back muscles from years of school & no exercise left me in a bit of a pickle when I decided I wanted to lift my own body weight. So here's a few tips to activate and train those assistant muscle groups we often forget: 1: Push Up Plus - great for scapular health & function. Keep arms straight and round out shoulder blades by pushing thr...ough palms. 2: Rear Delt Activation - rear delts are a little sometimes. Tip from the hip and pull resistance band until it touches the forehead & release 3/4 keeping the tension. 3: Double External Rotation: Love this for strong shoulder capsules! Holding band palms up, keep elbows anchored close to hips, seperate band as far as you can and hold for 1 sec. 4: Cable High Pull - The reason my scapular is strong!!! Start with hand higher than shoulder, draw arm back leading with the elbow using the scapular to retract & control cable. Do not let the shoulder or wrist take over with this one! And there you go! That's how I have improved my upper body strength, posture and scapular health (along with other exercises I will share with you over the next few posts) Start with eccentric loading when you are learning Pull Ups - a narrow or underhand grip is usually the easiest to start with. Jump up until your chin is over the bar, squeeze shoulder blades together to avoid over using the shoulders/chest as you lower as slow as you can. I was at about an 10 sec eccentric lower before I could complete one full pull up, but don't let that discourage you! Bar hangs are great too, they will decompress your spine and improve your grip strength so you can lift heavier everything Happy Training! See more

06.01.2022 Healthy & Happy Chooks Eggs are so much more than just caged or free range! We love this post by @functional.foods.... It highlights that what our chickens are fed and the conditions in which they live have an effect on the eggs that they produce. Why we source from local farmers: So we know how the chickens are raised and live (happy roaming chooks = happy eggs) To ensure that "pasture fed" chickens are exactly that and not pumped with unnatural feed. To support the farmers & families who care about their animals #supportlocal #wellbeing #healthiswealth #localfarmers #fitfood #macronutrients See more

05.01.2022 FITNESS TO FIT YOU! NO Contracts NO Membership Fees NO Overcrowded Classes ... It's time you made fitness fit your life. Forget long lock in contracts, high membership fees & loose that 'big gym' feel. Just more reasons to come down to our Class Launch Day on Saturday 11 August @stonecohealthandfitness and find out how you can love fitness on your terms. #stonecofitness #trainbetter #sutherlandshire #caringbah #fitnessjourney See more

05.01.2022 T H E A.M C R E W I have a lot of questions coming in around my nutrition and what I use to fuel my body. My morning routine has been updated over the last few months as I trial a few different approaches to fine tuning my food. I am trying to limit my inflammation, feel amazing inside out and decrease my body fat a little (I like having a bit of fat on my body. I find my energy, mood and hormones have better balance sitting a little higher on the "body fat percentage ...scale"but that's just what works for me). You need to find what works for you, no one can tell you black & white truth and guarantee it will work.... invest in your health by discovering how your body reacts to changes and find the right fit for you. W A K E U P - Glass of water and tablespoon of Braggs Organic Apple Cider Vinegar (if you are struggling with the taste, research the proven health benefits on your immune system and metabolism. It might make it a bit easier to swallow) @braggsacvhealth S H A K E - 1 Frozen Organic Banana 1 Heaped TBSP Organic Natural Peanut Butter THE BEST PROTEIN IN THE GOD DAMN WORLD @pranaon (its plant based so it's easy on your gut, packed with your BCAA's for recovery, low carb, mostly organic, a mini mini amount of sugar and tastes freakin amazing!) approx 30g protein per serve for all y'all thinking plants aren't protein.... THE KEY is @arbonne Greens; equivalent to one serve of vegetables it contains 100% natural whole food powder, covers your colour spectrum of Blues / Reds / Yellows & Greens that offer targeted nutritional benefits! (I also have one scoop with water at 3pm as a pick-me-up! Perfect for crashing blood sugars and will stop you reaching for the chocolate bar) @Rawcoconutwater essential for hydration and mineral replenishment. Pinch of Pink Salt I don't use shakes as meal replacements ; this bad boy sits at about 350-400 calories (depending on what mood I'm in with the peanut butter). S U P P S Organic Zinc, Magnesium, Vitamin B & Fish Oil. As I said take everything in into consideration and make your own mind up about what works for you, I'm just sharing incase this can help anyone else Have a great day lovers See more

05.01.2022 M a g n e s i u m @likezen pure magnesium chloride is our lifeline! Our bodies need magnesium for optimum function and due to modern diet and lifestyle most people are magnesium deficient. Some of the benefits of magnesium are: 1. Relieve muscle aches, pains & cramping... 2. Improved quality of sleep 3. Muscle recovery 4. Helps boost immunity 5. Helps transport Vitamin D (happy hormone) through the body 6. Used to treat anxiety and stress 7. Great for pimples by raising alkalinity, removing toxins & helps rapid healing. 8. Can be used to treat cellulite & flush toxins from the body 9. Perfect pre & post sports to reduce the risk of injury 10. Widely used to treat nerve pain, arthritis & tendonitis. Not all magnesiums are made equal - Like Zen has no trace metals, aluminium and is safe for the whole family. Contact us to see which magnesium would be best for you! See more

04.01.2022 B A L A N C E Being "healthy" has become lost in translation, confusing and often overwhelming.... There is so much conflicting information on what you must eat and how you should exercise to be able to call your lifestyle "healthy". Our advice, find balance. What ever that is to you, sustainability is the key to a healthy and happy lifestyle. ... We forget that the purpose of a healthy lifestyle is to add value to your life, not take away from it. Be okay with enjoying your favourite meal as a treat knowing it will not erase all of your hard work. Listen to your body and what it needs, if it's a walk or stretch rather than "leg day" because it says on your program. Do that. Stop comparing against others, you are where you are and that is okay. Do the best you can for yourself, that's all that matters. Your happiness is your health. #stonecofitness #wellbeing #holistichealth #fitnessjourney #healthylifestyle #happiness #livingyourbestlife #sutherlandshire See more

04.01.2022 O V E R C O M I N G I N U R Y . X All roads we take in life will eventually lead us to a fork. But instead of being able to choose which path we take, life will give us a less than desirable push down whichever side it pleases. It's then up to us as to how we travel this path and wether we are successful or not. Here is Shelley, 60. Shelley tore her hamstring 6cm off the bone and needed surgery to reattach it via anchors in her hip. After being Bed ridden for two months ...and countless days in rehab, Shelley had all the ammunition she needed to say "I quit". But 18 months later Shelley is in the gym bettering herself and on her way to becoming the strongest she has ever been. If you are tired of letting injuries dictate your life call stonecohealthandfitness today. #stonecofitness #fitnessjourney #rehab #success #dontquit #strengthandconditioning #motivation #training #squats See more

04.01.2022 Minimalist Workout 2 Dumbbells - 0 Excuses. You aren't always going to have a program or a gym full of equipment but that doesn't mean you can't move! Try this circuit as a finisher or repeat each round 3-4 times with 60 sec rest in between. 10 x Lunge Curls... 10 x Double Pulse Squat Press 10 x Renegade Rows 10 x 1 Push Up + 10 Mountain Climbers FINISH: 10 x Hip Bridges 10 x Crunches 10 x DB Russian Twists Enjoy! See more

03.01.2022 Everyone needs to watch this! I get a lot of questions about my diet and what goes into my body.... I am not a vegetarian or vegan, but I am learning more and more about plant based diets. I have been implementing more plant food and slowly replacing my meat (both white and red) meals. ... I eat A LOT of GOOD fats (30-40% +) A lot of vegetables which completes my carbohydrate/ protein intake (40-50%) and the rest is made up usually with small amounts of chicken, fish or once a week grass fed meat. I am not telling you this is bible and that everyone should eat like this. NO. I am telling you to research, learn about what your body needs and nourish it the best that you can. Knowledge is power! I also supplement; FISH OIL, MAGNESIUM, ZINC, B's, COLLAGEN and the list goes on!!! But that is my choice because I feel better doing it. If you haven't already tried plant based proteins maybe this will change your mind or even make you reconsider that Whey Blend you pick up in the supp store.... your body can only absorb so much protein anyway, then your just producing some expensive urine! Happy Monday Peeps! have a great week

03.01.2022 Summer is coming.... To help you out of hibernation Stone Co Health & Fitness are offering your first 1-on-1 PT session for FREE until the end of winter! This 1 hour session valued at $70 will help you get your training back on track before it's time to dust off the bikinis & boardies... or the budgy's! It includes:... * Postural Assessment * Movement Analysis * Nutritional Guidance * Training, mobility & stretching Enquire today, limited spaces are available until You have nothing to lose but the excuses! #stonecofitness #kickstart #lovetraining #summerbodiesaremadeinwinter #caringbah #personaltraining #cronulla #sutherlandshire #fitness See more

01.01.2022 Monkey See Monkey Do We all need a reason why, it is what motivates us to be a better version of ourselves. Remembering why change is important to you will keep you going when things get hard, because at some point they will. Aysha is a shining example for her 4 year son Ailbe who has watched her transform into the fit and happy mummy she was destined to be! When we first started training together, I asked Aysha "Why do you want to change?" She told me "My family des...erve the best version of me. I want my son Ailbe to grow up knowing what a happy and healthy lifestyle looks like" Well she has done that and so much more! With 25kgs down and counting there is no limit to what you can achieve with a big enough why! Watch this space for Aysha's inspirational transformation coming soon! #stonecofitness #changemakers #fitnessjourney #wellbeing #healthylifestyle #sutherlandshire #personaltraining #caringbah #livewell See more

01.01.2022 E Q U I P T W O R K O U T - Dumbbells Try 4-5 Rounds of; 8 x Renegade Row + Narrow Push Up... 8 x Burpees 8 x Lunge Curl (each leg) 8 x Get Up Press (4 each leg) 16 x Overhead Tricep Extensions After you have completed as many sets as possible finish with CORE: 2-3 Rounds 10 x Crunches 10 x Lying Leg Lowers 10 x Plank Crawl Ups And there it is! A full body workout with only one piece of equipment Make sure you stretch & modify for injuries! Enjoy See more

01.01.2022 Tight or sore lower back? STRETCH! STRETCH! STRETCH!