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First Step Fitness

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25.01.2022 Another wonderful (bit wet and cold) boot camp done for this month! We had an absolute blast this morning with burpees, push ups, squats, lunges, sit-ups and a little running thrown in. Super impressed with everyones efforts! Tim, Bryce, Deirdre, @Matt @Chandima.... Come and join us for the next one: 2nd of August 8:30am Burnside! #training #bootcamp

25.01.2022 Early this week I got news that I wouldnt be getting the surgery on my wrist next week as originally thought. Unfortunately there was some confusion around the categories with COVID-19. Initially I was pretty upset to be honest. Ive been working and building myself up for this and to have it all come down was quite disappointing. After a bit of a cry I pulled myself together and gave myself a chat! Focus on what is within your control Spending time complaining or crying... over it would be a waste of energy. This is an area I struggle with but am getting better and better at. I cant control this, I cant change it but I can change the way I view the situation. I now dont know when Ill get surgery but I know that I can work hard between now and then to get myself as fit and strong as I can. To work on my mindset, nutrition and fitness to ensure I get through surgery as well as I can. This goes the same for so many things in our lives. As athletes we have control of 5 things: Nutrition: what goes in our bodies Mindset: how we respond to things that are thrown our way Training: how much effort and focus you put into your training Recovery: the time we spend on stretching, mobility, relaxation! Sleep: sleep health and hygiene is so important and only you can control this. #mindset #control See more

25.01.2022 Happy Mother’s Day to all the Mum’s out there! Take time to relax and enjoy yourself. I’ve been a Mum for over 17 years now and can honestly say that there isn’t a day that goes by that I’m not grateful for the young man I have raised. He makes being a Mum such an incredible journey! To my Mum @indigochicbags you are the most beautiful and amazing Mum and I’m grateful everyday for you. ... Happy Mother’s Day! #mothersday #lovemymum

25.01.2022 Post workout snack before getting on to workout 2 of the day! Lets talk fruit! Fruit is amazing! ... With so many fad diets and sources of nutrition advice, it can be difficult to separate fact from fiction especially when it comes to sugar. However, it is worth noting that the body metabolizes fruit sugar differently than processed or added sugars. While some fruits have a high natural sugar content fruit tends to contain less sugar than sweetened foods. So please, please eat the fruit before grabbing some processed bar that claims to be better for you! If it has an ingredients list make sure you can read an pronounce every ingredient! Ok, back to my fruit bowl! Fruits are sources of many essential nutrients that are underconsumed, including potassium, dietary fiber, vitamin C, and folate (folic acid). In my fruit bowl today I have: Apple : Apples are a good source of fiber and vitamin C. To get the most out of apples, leave the skin on it contains half of the fiber and many of the polyphenols. Polyphenols are micronutrients that we get through certain plant-based foods. They're packed with antioxidants. Blackberries: Blackberries are full of vitamins and minerals like C, K, and manganese they are high in fiber and may boost brain health. Blackberries are a great option to satisfy your sweet tooth. Grapes : Grapes are chock full of awesome nutrients like vitamin C, K, B6, Thiamine, Riboflavin and potassium. Grapes are high in antioxidants, beneficial plant compounds that may protect against chronic health conditions, such as diabetes, cancer and heart disease. Strawberries : Strawberries are rich in vitamin C, potassium, folic acid, and fiber. These are all essential nutrients that support the bodys daily functioning. Strawberries offer a wide range of nutrients and can help reduce the risk of cardiovascular disease and stroke. Watermelon : Watermelon has a high water content. This makes it hydrating and helps you feel full. Watermelon is a low-calorie fruit high in some nutrients, especially carotenoids, vitamin C and cucurbitacin E. All in all fruit is awesome! #fruit #nutrition

24.01.2022 Happy Monday folks!! Heres an important question for you! How do you start your day? Is the first thing you do in the morning to pick up your phone and check the latest social media up date? Do you snooze your alarm half a dozen times before dragging yourself to the bathroom? Or do you turn that alarm off splash some water on your face and get ready for your day? ... Its an age old saying win the morning, win the day but equally important is winning the evening! So what does that mean? Being prepared for the next day the might before can have a huge impact on how you get up in the morning. Have your clothes ready, have a glass of water near by to drink first thing, have your breakfast prepped so that when you get up you dont have to rush about trying to leave for work or training. The next most important thing is; Dont snooze ! Honestly that last part of our sleep is incredibly important to how our brain will function that day. Most of the latter part of our sleep is R.E.M. sleep, which is a restorative sleep state! By hitting the snooze button youre disturbing that R.E.M. sleep! Plus, the short period of snooze sleep youre getting is not going to be restorative and will result in you just feeling rushed and fatigued all day! Starting the day is so important for setting how our day will unfold. Social media is such a huge part of our lives these days, but dont make it the thing you do first. The amazing @benbergeron put it best do first things first dont spend 20mins scrolling through Facebook or Insta only to realise you have 5mins to get ready and leave the house. What ever notification or message is there will still be there once youre ready to go. It can wait. Our devices are here for our convenience so dont be a slave to the notification ping! Last thing; still super important, move first thing in the morning! This doesnt mean going for a big long run or hitting a training session. Do 20 star jumps, walk around the house, do some squats, stretch your body for 5 mins! Do something that wakes the body up. However you start your day make it a good day! #morning #training

24.01.2022 The area of nutrition can be so confusing. Weather its weight loss, gain, maintaining. Muscle building, competition nutrition it can be hard figuring out how much you need to consume let alone what foods to eat. No matter what youre trying to achieve I can help clear up some of the confusion around nutrition for you. What are your goals? Emma Bryce: What is a calorie? https://www.ted.com/talks/emma_bryce_what_is_a_calorie

24.01.2022 Time for a Wednesday Workout! This one can be done pretty much anywhere! Dont have dumbbells? Use water bottles, tins of food, books, shopping bags with weight in them! Make sure you get outside today and soak up some of the delicious sunshine on offer. Coming into winter its important to make the most of beautiful days! ... Share your results!! #workout #sunshine

23.01.2022 Getting some online programming done for this coming week. Excuse and spelling errors this week. Typing with 1 hand is slow, exhausting and not really wonderful for good spelling. I love doing programming for my clients. It gives me time to learn about my clients, re-asses goals and educate myself if they have any new issues.

23.01.2022 EXCITING NEWS FOLKS!!! After months of not being able to run these awesome boot camps they are finally back. I will, of course, be taking every precaution to ensure the safety of my members as well as myself and family. With this in mine spaces for these boot camps will be strictly limited. First boot camp will be on Sunday the 7th of June (Which means you still have the Monday public holiday to recover ) Details are all below. Remember to shoot me a message if you want to... join us! When: 7th June Time: 8:30am Where: Keith Stephenson Park, Mount Barker $15

22.01.2022 Little core workout to add to your training. 20 Russian twists (Im using a 5kg dumbbell but any weight you have will be fine - use a child, can of food, tool from the shed) 40 flutter kicks 20 glute bridges (get your heels as close to your flutes as possible) 3 rounds. Not fast, focus on good form and bracing through your core.

21.01.2022 The area of nutrition can be so confusing. Weather it’s weight loss, gain, maintaining. Muscle building, competition nutrition it can be hard figuring out how much you need to consume let alone what foods to eat. No matter what you’re trying to achieve I can help clear up some of the confusion around nutrition for you. What are your goals? Emma Bryce: What is a calorie? https://www.ted.com/talks/emma_bryce_what_is_a_calorie

21.01.2022 Happy Mothers Day to all the Mums out there! Take time to relax and enjoy yourself. Ive been a Mum for over 17 years now and can honestly say that there isnt a day that goes by that Im not grateful for the young man I have raised. He makes being a Mum such an incredible journey! To my Mum @indigochicbags you are the most beautiful and amazing Mum and Im grateful everyday for you. ... Happy Mothers Day! #mothersday #lovemymum

21.01.2022 Time for a Wednesday Workout! This one can be done pretty much anywhere! Don’t have dumbbells? Use water bottles, tins of food, books, shopping bags with weight in them! Make sure you get outside today and soak up some of the delicious sunshine on offer. Coming into winter it’s important to make the most of beautiful days! ... Share your results!! #workout #sunshine

21.01.2022 Early this week I got news that I wouldn’t be getting the surgery on my wrist next week as originally thought. Unfortunately there was some confusion around the categories with COVID-19. Initially I was pretty upset to be honest. I’ve been working and building myself up for this and to have it all come down was quite disappointing. After a bit of a cry I pulled myself together and gave myself a chat! ‘Focus on what is within your control’ Spending time complaining or crying... over it would be a waste of energy. This is an area I struggle with but am getting better and better at. I can’t control this, I can’t change it but I can change the way I view the situation. I now don’t know when I’ll get surgery but I know that I can work hard between now and then to get myself as fit and strong as I can. To work on my mindset, nutrition and fitness to ensure I get through surgery as well as I can. This goes the same for so many things in our lives. As athletes we have control of 5 things: Nutrition: what goes in our bodies Mindset: how we respond to things that are thrown our way Training: how much effort and focus you put into your training Recovery: the time we spend on stretching, mobility, relaxation! Sleep: sleep health and hygiene is so important and only you can control this. #mindset #control See more

21.01.2022 Get through these 5 rounds as fast as possible. Post your times below! 50 mountain climbers 40 sit ups 30 squats 20 push ups... 10 burpees :60sec plank Happy training folks #training #athomeworkouts

19.01.2022 Weekend warrior workout! Get after this one legends! Don’t let the weather or anything else stop you this weekend! Push ups: go to elevated push ups or to your knees if you need... Squats: such a practical and daily movement. Pop your hands behind your head if you struggle to keep your chest up Mountain climbers: bit of cardio, bit of abs Russian twists: of you have some weight grab it and touch to either side of your hips, take the feet off the ground for an extra challenge Sit-ups: hold some weight up for an extra challenge Break it up into doable sets or get after the whole 100. Post your times in the comments! #workout #weekend

18.01.2022 Veggie Lasagna! An absolute fave in our house and so damn delicious! Ragú 1 diced brown onion (125g) 15g diced garlic... 15g diced red chilli 100g diced carrot 125g diced celery 100g finely diced Swiss brown mushrooms 150g finely diced eggplant 400g diced fresh tomato 140g tomato purée 125ml red wine (Shiraz works) 2 beef or veggie stock cubes 2-3 bay leaves 1 sprig of rosemary Any other herbs you like (I use basil, thyme and oregano) Béchamel Sauce 40g butter 30g wholemeal plain flour 500ml reduced fat milk 100g vintage cheddar cheese (plus 40g separate) 20g Parmesan cheese Extras 200-215g wholemeal lasagna sheets (about 8 sheets) 20ml extra virgin olive oil Salt and pepper First thing to note: I use a Tagine to cook the ragù. You can use a large pan as long as it has a lid. I also use this ragù for Spag bol. Heat oil over medium-high heat Add onion, garlic, chilli till coloured and fragrant Add carrot and celery 5-10mins Add mushroom and eggplant (mix together) Blitz/purée the tomato, purée, stock cubes, wine and herbs (except bay) add tomato mix and bay leaves to pan. Add salt and pepper to taste. If it looks too dry add a small amount of water. Add lid and drop temp to low. Leave to bubble away for at least 90mins (I usually let mine go around 3-4, adding water if needed. This brings out a nice umami flavour) With 20mins left heat oven to 180. Put another pan on a medium heat and melt the butter. Add flour and blend together. When nice a thick add small amount of milk and blend together. Continue adding small amounts of milk and mixing in between. Allow to simmer for a couple mins and add cheddar and Parmesan and melt. Add salt and pepper to taste. Add a lasagna sheet to the bottom of a tin (I created a tin the right shape using foil) top this with ragù to cover and a spoon of béchamel, top with another lasagna sheet, continue till all sheets, ragù are gone. Pour remaining béchamel on top and sprinkle with the extra cheddar. Cook on bottom rack of oven for 35-40mins! Serve with a nice fresh salad! #food #recipes @ Mount Barker, South Australia

18.01.2022 Meal planning and meal prepping helps me out so much! Somedays get away from me, especially as we progress into being out/at work a lot more Im finding I need to make sure my food is more organised. There are a number of different ways to meal prep. The way I find works best for me is to bulk prepare and cook a heap of veggies (for example, sweet potato, normal potato, greens of your choice) and then a few different protein sources (for example, chicken and taco flavoured ...beef mince), and then have some microwave rice, wraps, quinoa etc. ready to go so when it comes to making your meals for the day you can simply pick and choose the different prepared foods that appeal that day. I will also often prep as much of my dinner meals as I can so that when it comes times you cooking for my family the hard part is done and I just need to chuck it in a pan. #food #eatinghealthy @ Mount Barker, South Australia

17.01.2022 For many people, working at a computer or typing on a tablet or phone is how we spend a majority of our day. This can lead to several biomechanical issues or ailments including wrist inflammation and, potentially, carpal tunnel syndrome. In addition to setting up an ergonomically effective working environment, and putting down the iPad at dinner time, its important to include some elbow and wrist mobility as a part of ones daily routine to help ward off the numbness and tin...gling that are precursors to much more severe disorders. Because the wrists are distal (far away) from the core of the body, this joint, much like the ankle and the feet, can be affected by the joints that stem from the trunkin this case, the shoulders. So its important to remember the importance of the shoulders when thinking about how the wrists and the rest of the arm functions. The following stretches, which will help improve mobility in the lower arms, can be performed in just minutes a day while sitting at a desk or in the car. (You dont need a dumbbell to do these movements. You can just as easily make improvements holding nothing, cans of food, wallet, water bottle etc) #wriststrength #mobility

16.01.2022 Who's ready to go on a hike??? I personally love going on long walks among the beauty of nature. There is something so peaceful and joyful about walking. Plus the fulfillment of reaching the top of the mountain! So who is ready to join me on another adventure? This time we will be heading up Black Hill Conservation Park When: 21st June... Time: 8:30am Where: Black Hill Conservation Park 115 Maryvale Rd, Athelstone SA See more

15.01.2022 Weekend warrior workout! Get after this one legends! Dont let the weather or anything else stop you this weekend! Push ups: go to elevated push ups or to your knees if you need... Squats: such a practical and daily movement. Pop your hands behind your head if you struggle to keep your chest up Mountain climbers: bit of cardio, bit of abs Russian twists: of you have some weight grab it and touch to either side of your hips, take the feet off the ground for an extra challenge Sit-ups: hold some weight up for an extra challenge Break it up into doable sets or get after the whole 100. Post your times in the comments! #workout #weekend

14.01.2022 Hey folks! Hope everyone is doing great this fine Wednesday. Early this morning I had my long awaited surgery to repair some damage I did back in December. Ill be doing everything the right way, rest, recover, pain relief when needed. I dont like pain killers. I dont like what they do to my tummy or my head. I also dont see the point in being in pain and allowing my body to suffer unnecessarily. This goes not just for this surgery but also training. Training is important, it keeps the body moving but if your having unusual pain you shouldnt let you body suffer! Youve got one body! Treasure, value and take good care of it! See you all on the other side of recovery.

14.01.2022 Little bit of Friday Fun to brighten up your #homeworkout Death by Burpees (I know it sounds dreadful but its a lot of fun) Every minute on the minute complete a burpee, adding one each round till you cant get them done in that minute. Min 1: 1 burpee Min 2: 2 burpees ... Min 3: 3 burpees You get the picture. If you cant do a burpee for any reason try squat jumps, tuck jumps or star jumps. Let me know how far you get! #burpees #fridayworkout #grrrlarmy @grrrl_clothing See more

14.01.2022 The fitness industry has had some exciting news in the last week. With this in mind Im planning a hike for my clients for next Sunday (17th May) at 8:30am! Spaces for this are limited to adhere to current regulations so if youd like to join us send me a message ASAP. There is no cost for these hikes just good folks going on a nice walk and chatting! 0415 293 644 for bookings or shoot me a PM.

13.01.2022 BOOT CAMP! THIS SUNDAY! Make sure you've booked your place as places are limited. These boot camps are for all fitness levels! When: 6th September Time: 8:30am... Where: Burnside Adventure Playground $15 See more

12.01.2022 About 5 years ago I made the decision to change my health and fitness. I wanted to improve myself, not for anyone else but for me. I joined an awesome group that helped me take those first scary steps forward. At the time I was 95kg. Over time some of that fell away but I still wanted to improve myself. After moving to Mt Barker I found out about the amazing sport that is #crossfit and fell in love with an amazing group of people whove become like family. About a year ag...o I made the decision to really focus not just on the fitness side of becoming healthy but also the nutrition side. I doubled down on what I was putting in so I could make the most out of what I was putting out. Ive had some amazing people help me along the way. Ive made some amazing changes and learnt so much over the last 12 months and continue to learn every day. Im excited to pass all this learning on to others and help them become happy, healthy versions of them self. See more

11.01.2022 Happy Monday folks!! Here’s an important question for you! How do you start your day? Is the first thing you do in the morning to pick up your phone and check the latest social media up date? Do you snooze your alarm half a dozen times before dragging yourself to the bathroom? Or do you turn that alarm off splash some water on your face and get ready for your day? ... It’s an age old saying ‘win the morning, win the day’ but equally important is winning the evening! So what does that mean? Being prepared for the next day the might before can have a huge impact on how you get up in the morning. Have your clothes ready, have a glass of water near by to drink first thing, have your breakfast prepped so that when you get up you don’t have to rush about trying to leave for work or training. The next most important thing is; Don’t snooze ! Honestly that last part of our sleep is incredibly important to how our brain will function that day. Most of the latter part of our sleep is R.E.M. sleep, which is a restorative sleep state! By hitting the snooze button you’re disturbing that R.E.M. sleep! Plus, the short period of snooze sleep you’re getting is not going to be restorative and will result in you just feeling rushed and fatigued all day! Starting the day is so important for setting how our day will unfold. Social media is such a huge part of our lives these days, but don’t make it the thing you do first. The amazing @benbergeron put it best ‘do first things first’ don’t spend 20mins scrolling through Facebook or Insta only to realise you have 5mins to get ready and leave the house. What ever notification or message is there will still be there once you’re ready to go. It can wait. Our devices are here for our convenience so don’t be a slave to the notification ping! Last thing; still super important, move first thing in the morning! This doesn’t mean going for a big long run or hitting a training session. Do 20 star jumps, walk around the house, do some squats, stretch your body for 5 mins! Do something that wakes the body up. However you start your day make it a good day! #morning #training

11.01.2022 Ankle sprains are generally regarded as the most common sports-related injury. So Ive come up with a list of ways to reduce your chance of experiencing (or re-experiencing) an ankle sprain. Balance By improving your ability to balance, youre honing your bodys proprioception (ability to control itself in all types of positions). An easy way to work on your balance is to balance on one foot. Stand on one foot while brushing your teeth in the morning and the other at night.... Once that gets easy, you can progress to closing your eyes, standing on a pillow, or continuously hopping on one foot. Strength A lot of people feel unstable in their ankles with everyday activities. If the muscles around your ankle are weak youll be more likely to suffer a sprain. An easy way to improve ankle strength is to take a towel, wrap it around your foot for resistance as you move your foot up, down, in, and out. Flexibility How does the song go? The ankle bones connected to the leg boneIm not so sure about the anatomical accuracy of that, but lack of motion along the legs, hip, or torso can lead to awkward movements, which can predispose you to an ankle sprain and other injuries. There are several resources available for helping you decide on a stretching and mobility routine. I recommend trying @romwod Adequate Preparation Changes in activity level and performing unpracticed skills expose your body to injury. If youre a weekend warrior, it has probably been a decade or two since youve been a regular participant in competitive sports. Remember that when youre rounding third base to beat a 16-inch softball hurled at home plate. All of us need to be adequately prepared for activity, which means gradually building up your activity level and competing within your current limitations. Dont look at this as a barrier as much as a call to be consistently involved in physical activity. Nothing can guarantee that youll never sprain an ankle, but addressing these issues will help keep you on top of your game! #mobility #personaltrainer

10.01.2022 The last week has been a bit tough. I hurt my back which has meant Ive been focusing on recovery a lot and thought Id share an awesome recipe I made a few nights ago for you to have a go at yourself. Sweet potato Gnocchi with sage butter sauce and asparagus Recipe Serves 4-6 1 medium red skin potato (mine was about 120g) cut lengthwise ... 1 sweet potato (mine was about (340g) cut lengthwise 1 TB spoon extra virgin olive oil Salt Pepper 75g finely grated pecorino Romano cheese (keep 25g separate) 1 large egg - beaten 20g Manuka Honey 190g whole-wheat flour (flour amount may need to be adjusted) 40g unsalted butter 6-10 fresh sage leaves 1 small shallot (about 50g) 20ml balsamic vinegar Oven to 200, Drizzle potatoes with olive oil, salt and pepper, place cut-side down, and roast until fork tender, about 30 minutes. When cool enough to handle scoop flesh out and mash with back of a fork, stir in cheese, egg, honey, and the 2 teaspoons of salt. Mix in flour, small amounts at a time, until soft dough forms. You've added enough flour when the dough is damp but not sticking. Turn dough out onto floured surface and shape into a square. Divide the dough into 6 pieces. Roll into a 1/2inch rope and cut each rope into 1/2inch pieces, add flour as needed if sticky. Bring large pot of salted water to a slow boil over medium-high heat. Working in batches, simmer gnocchi until they float then cook an additional 30 (fresh) to 60 seconds (frozen). Using a slotted spoon, transfer gnocchi to a clean rimmed baking sheet. Reserve 2/3cup of pasta water. Sauce: In a large frying pan, melt the butter over medium heat. When foamy, add sage and cook until crisp. Remove sage to a plate. Add shallot and stirring often, allow the milk solids to begin to brown. Scrape along the bottom to prevent the solids from sticking and burning. When the butter is brown, remove from heat, and stir in the vinegar. Stir in pasta and 1/2 cup of the reserved pasta water, return to heat, and cook until just coated in the sauce. Finish with additional pasta water, salt, black pepper, the sage. Serve with freshly grated pecorino cheese! #fuelfortraining #food @ First Step Fitness

09.01.2022 Hi folks! Hope everyone has had a great weekend! Just wanted to give all my awesome athletes a quick heads up for sessions this week, I might be moving a little bit stiffer and need a little more help with gear than usual. Im looking forward to seeing each of you this week though. On Saturday (yesterday) I was on one of my usual rides when I hit a Kangaroo going about 50km on my bike. I flew off and rolled down the road quite away hitting my head pretty hard! ... Thankfully I was wearing a helmet! I know a few of you out there are avid riders (like me) or just enjoy a cruise on the bike! Please please always, no matter how far youre riding, wear a helmet. Im positive this helmet saved my life yesterday! Also watch out for Roos. They are like hitting a brick wall and to them it is their area and were in the way. Ride safe folks! Others than bruising, grazes, aches and pains and some soreness to my head Im doing ok. Im hoping to be up and running/riding in no time and hope to compete next weekend.

09.01.2022 I had a brilliant client message me today. Shed been struggling to find time and motivation between working from home, dealing with the kids and trying to get a workout in. She messaged me to let me know shed managed to complete one of the online programs Id set. Itd taken three days to get through it between interruptions but Im so damn proud she did it! Done is better than perfect! Especially right now. Our lives are not what were used to and we cant expect to live ...them the way we used to. Being too hard on yourself or expecting perfection (now or anytime) is going to ensure nothing is achieved. I can assure you if I were aiming for perfection in my business, family, workouts or any part of my life right now I would be achieving anything. Remember to be kind to yourself. Take a breath. And remember that this will pass, so make sure youre proud of what you achieve today. #fitnessmotivation #personaltrainer

09.01.2022 Food Friday!!! Mushroom Risotto! This is a super simple and delicious meal that is full of amazing micronutrients like vitamin b3, iron, potassium, calcium, folate, vitamin A and K! Its always a huge hit around here! 100g celery... 170g brown onion 320g mixed mushrooms 2 sprigs rosemary 1 chicken stock cube 300g of arborio rice 125ml white wine 7g garlic 40g Parmesan 15g butter a lemon Salt and pepper Dice onion and celery fine. Drizzle some olive oil into a saucepan and add. Stir while it cooks. Finely chop the rosemary leaves and add to the pan with the rice. Stir 1 minute, add the wine and stock cube. Stir until the wine has been absorbed. Season, add a mug of boiling water. Stir until absorbed. Add more water stir until absorbed and continue for about 20 minutes. Rinse the mushrooms and tear (or dice) up half into the risotto and the other half into a frying pan with some olive oil. Season. Crush over the garlic. Pick some of the leaves from the thyme into the pan. Stir and remove from the heat. Add more thyme leaves to the risotto. Stir the butter into the risotto. Grate some of the Parmesan over the top. Add a squeeze of lemon. Check the seasoning. Serve the risotto with some of the mushrooms over the top. Grate over some more Parmesan. YUM! #nutrition #foodporn @ Mount Barker, South Australia

09.01.2022 Ankle sprains are generally regarded as the most common sports-related injury. So I’ve come up with a list of ways to reduce your chance of experiencing (or re-experiencing) an ankle sprain. Balance By improving your ability to balance, you’re honing your body’s proprioception (ability to control itself in all types of positions). An easy way to work on your balance is to balance on one foot. Stand on one foot while brushing your teeth in the morning and the other at night.... Once that gets easy, you can progress to closing your eyes, standing on a pillow, or continuously hopping on one foot. Strength A lot of people feel unstable in their ankles with everyday activities. If the muscles around your ankle are weak you’ll be more likely to suffer a sprain. An easy way to improve ankle strength is to take a towel, wrap it around your foot for resistance as you move your foot up, down, in, and out. Flexibility How does the song go? The ankle bone’s connected to the leg boneI’m not so sure about the anatomical accuracy of that, but lack of motion along the legs, hip, or torso can lead to awkward movements, which can predispose you to an ankle sprain and other injuries. There are several resources available for helping you decide on a stretching and mobility routine. I recommend trying @romwod Adequate Preparation Changes in activity level and performing unpracticed skills expose your body to injury. If you’re a weekend warrior, it has probably been a decade or two since you’ve been a regular participant in competitive sports. Remember that when you’re rounding third base to beat a 16-inch softball hurled at home plate. All of us need to be adequately prepared for activity, which means gradually building up your activity level and competing within your current limitations. Don’t look at this as a barrier as much as a call to be consistently involved in physical activity. Nothing can guarantee that you’ll never sprain an ankle, but addressing these issues will help keep you on top of your game! #mobility #personaltrainer

03.01.2022 Welcome to a Thursday arvo sweat session! How is everyone doing in this crazy world right now? It can be quite a difficult time and staying in a routine is hard right now. Hopefully these little workouts can help you out a little! Todays workout is fairly simple. Go for a 5min jog to warm up. Do a few squats, push ups and sit-ups. Make sure youve got a feel for the movements and what your options are. (Message me if you have any questions about exercise options) Workout... is 3 movements Squat Push-up Butterfly sit-up Each round add a rep: so round 1 is 1 of each, round 2 is 2 of each and so one. Try and get as many reps as possible in 20mins. Makes sure to post your results here. Big thanks to @nighthawks075 (showing some of the regression options) and @skate_wilson (showing the full movements) #homeworkout #personaltrainer

03.01.2022 Monthly boot camp coming up!! Spaces for these boot camps will be strictly limited. Details are all below. Remember to shoot me a message if you want to join us! When: 6th September ... Time: 8:30am Where: Burnside Adventure Playground $15 See more

02.01.2022 Only a few more days and a couple more spots available for this Sunday's boot camp! Boot camps are for all fitness levels so send me a message if you're keen to have a go!

01.01.2022 The fitness industry has had some exciting news in the last week. With this in mind I’m planning a hike for my clients for next Sunday (17th May) at 8:30am! Spaces for this are limited to adhere to current regulations so if you’d like to join us send me a message ASAP. There is no cost for these hikes just good folks going on a nice walk and chatting! 0415 293 644 for bookings or shoot me a PM.