Team Boss Community Fitness in Grays Point, New South Wales, Australia | Sport & recreation

Team Boss Community Fitness

Locality: Grays Point, New South Wales, Australia

Phone: +61 477 788 439

Address: North west arm road 2232 Grays Point, NSW, Australia

Website: http://www.teambosscommunityfitness.org

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• Sport & recreation
• Gym/Physical fitness centre

23.01.2022 First day back at work and practicing what I preach. Dead. On the ground. How good is a knee hinge dominant leg day? Also, not a drop of alcohol, sugar, dairy, gluten or anything processed (with the exception of @macr0mike protein which is cleaaaaaan and also delicious) has passed my lips this year. Celebrating my 4 day win I’m just busy doing hot girl stuff. I’ll be on the floor if you need me.

23.01.2022 It’s the last day we’re open for the year tomorrow and what a year it’s been! Covid has obviously been a personal challenge for every person on the planet but strangely, other than lock down, the impacts on us weren’t as huge as other fitness professionals. That’s down to our awesome team and dedicated clients. I want so say a massive thank you to every single one of my clients and staff, for your love and support for the last 7 years since Team Boss launched. Whether or no...t you’re still with us makes no difference. Your contribution has definitely helped the growth of what started out as a business where I literally made $80 a week, to franchising out with the beautiful @cats_and_deadlifts from @teambosssutherland and with more big plans on the horizon. My clients this year though... you guys are diamonds! I mean you never book your classes (seriously!) and you guys pay me to better your lives but honestly, you all better mine. My last 3 months of life ha ha ha ha!!! Omg! thank you for being there for me. I’m honestly so incredibly lucky to have had that level of support through the most heartbreaking, multiple losses and... yeah. My gratitude can’t be described. My job kept me afloat and it wouldn’t have if you were a bunch of arseholes We’ve had deaths, engagements, babies being born, break ups, chronic conditions, job losses, new jobs, tears, laughter, hugs (pre-Covid obvs ) new friendships, new glutes... it’s been the most fun, challenging, heartbreaking, entertaining, successful, educational year of my life. Thank you for supporting ME! I couldn’t have done this without you all. I have so many fresh ideas for the new year and I can’t wait to come back with them after a couple of weeks of not getting up at 4am . Merry Christmas legends! Love Missy and I here’s hoping for a better year ahead... and if it’s still a nightmare let’s not go down without a fight. My goals for 2021 will be posted before new year. Lead from the top, bitches Now go drink the baileys! Debbie @teambosscommunity

23.01.2022 Come change your life!

22.01.2022 SELF SABOTAGE!! This is usually down to our egos... nobody likes to fail so often we don’t give our goals everything we’ve got because if we’re happy to cruise we haven’t failed, right? Fear of change is another. We can be comfortable (but not necessarily satisfied) with our current body shape for a number of reasons. I’ve heard reasons like you’re ‘happy blending’ in, or are introverted and don’t like the attention a body transformation brings, or (and this is not my opi...nion of this wonderful woman at all!) I once had a client tell me she was happy being the ‘fat friend’ and didn’t know what her role was in the friend group if she wasn’t that any more. You know what though? It’s all just stories we tell ourselves. Leave your ego at the door. Don’t worry about what anyone else thinks. I get judged all the time. I gave up caring a long time ago - if anything I actually like it and it’s a much happier life! Judge away! Set your goals for you. Get strong for you. Get confident for you! It’s your time!!! Come join us

21.01.2022 How gorgeous is our lovely Tash! 3 weeks in and the fitness levels are drastically different plus she looks hot as fuck doing this exercise

21.01.2022 Anyone else just chilling in their Christmas jarmies? My mornings of waking up naturally are about to come to an end but I’m using this time to get organised. Meal planning, reading some self-development stuff, snuggling my gorgeous babies and I’m programming myself for the next 4 weeks. Meal planning is really an essential to any body transformation goals. I always try to plan at least 3 days in advance. A few benefits are:... no junk in the house nutritious snacks on hand sticking to your planned calories and macro count actually saves time for the coming week reduces food wastage saves money more variety I wasn’t immune to the charms of 2020 but I’m determined that 2021 won’t kick my arse. My biggest goal is to live every day this year with intention and be able to look back this time next year and instead of thinking WTF, be like YAAAAS GIRL!! I hope I can inspire my clients to do the same and I am so pumped to see them/you all this coming week! Get setting those goals and intentions too! I can’t wait to see where 2021 leads

19.01.2022 So you just joined a gym! CONGRATULATIONS! It’s often the scariest step for a lot of people. You’ve had the tour, gone through membership options, maybe had an orientation and set some goals and now you’re free to wander the gym floor and smash the goals! Except you really have no idea what you’re doing doh! You spend that first week kinda wandering around and just end up walking on the treadmill. I don’t blame you. I don’t love commercial gyms either! ... I do things a little differently. So what can you expect in your first week with me? Well, we’ll have a chat about your goals, expectations and nutrition. I’ll find out what you’ve been doing and what’s worked and what hasn’t and then we’ll work how to keep the good stuff and fit it into your lifestyle. Then I’ll work out your nutrition for you and send you an ebook to read, a recipe book and a meal plan. I’ll teach you how to track on MyFitnessPal. I’ll be checking in with you on this on the regular! Then you’ll have a session that really is more an assessment tool for me to see where you’re at and what’s working well and what isn’t. Remember I’ve done this 20 years so if I can’t get this right, fire me immediately. Experience is everything. You can’t teach it, or buy it, or fake it. I’ll be there with you the whole time, every single session, no confusion, maybe a bit of fear factor but it won’t last because you’ll love me. Then you’ll come along to a class and meet some amazing, supportive super fun women who started where you did and are there to cheer you on. Then you’ll come back because you’ll be hooked. No wasted membership never being used. A shit tonne of fun and results! This works! Yaaaaaaay!!!!!!!!!! Debbie @teambosscommunity

17.01.2022 Failing to prepare is preparing to fail! I just prepped 6 lunches and two breakfasts for the week ahead, in just over an hour. Meal prepping helps us by:... saving us money and time. When you’ve pre-planned you’ll just buy what you need and the convenience of just grabbing your food from the fridge during a busy work week is absolutely splendid I mean why wouldn’t you want that? it will help you with portion control. One serve per container and no cheeky left overs to tempt you. it can help with an over all more balanced diet. You won’t be reaching for the bickies (my weakness!) if you’re nice and satiated from the pre-prepared yummy food you’ve already made. omg isn’t it the worst deciding what to eat every single day? Well you decided in bulk on Sunday so that’s one less stress in your life to deal with! All the dishes here are in our High Protein recipe book, available for purchase from our website for $15 and if you want to go the extra mile, I am a qualified Precision Nutrition coach and can coach you alongside training or as a stand alone service face to face or even over zoom. Go prep your food!! You’ll be glad you did! Debbie

17.01.2022 I am so proud of this superstar, Cass @fit_ish_40_ish! In just 6 weeks this amazing human has lost 7cm off her waist and 7cm off her hips. How awesome is that?! Cass does a 45 minute PT a week with me, Debbie at our Gymea location @teambosscommunity as well as our small group classes that include group PT, Metafit (HIIT) and boxing. Cass also follows our meal plan in our High Protein recipe book available on our website - as are these awesome #teamboss booty bands that we gifted Cass as a well deserved thank you for always bringing her A-game and nailing her goals. We love you Cass! CONGRATULATIONS

16.01.2022 The weather is warming up which means you’re gonna be getting a lot more pics of a semi-naked me coming your way I’m not even sorry. This is an old pic though. I’ve had a bit of an influx of new clients lately and many are asking for a new arse. Well they’re in the right place. It’s seems to have accidentally become my zone of genius. Your big compound lower body lifts are gonna be where the size comes from but if the glutes aren’t ‘switched’ on you might find that other... muscles pick up the slack so you don’t hit the target muscles effectively. The trick to getting around this is ACTIVATION! Fire up the peach!! I do a lot of activation work with my clients to get key movement patterns of the hip to be safe and effective. Deadlifting with the lower back or hip thrusting with the quads isn’t ideal! A good activation routine will solve this. Over the next few days I’ll share a few of my fave exercises for you to try yourselves

16.01.2022 Pelvic floor 101!! So many women suffer from pelvic dysfunction and often it isn’t really talked about because who wants to talk about pissing their pants when they do a star jump? There’s no subject off limits @teambosscommunity though! Good pelvic health will help you stay active, train harder, not pee when you sneeze, improve your sex life and really improve your overall quality of life. Signs of dysfunction include ... frequent urination (6-8 times a day) leaking when coughing, sneezing, laughing, training etc not quite getting to the toilet in time painful sex difficulty inserting a tampon This all SUCKS! And!! Did you know pelvic floor function can even be affected by emotions? You know how your shoulders get tight and sore when you’re stressed? Guess what else does? Your pelvic floor!! How do you relax that?! Well I can help you. The jury is still out in the science world as to whether isolated pelvic floor work like kegals are worth it on their own, but integrated with your squats, core work, walking... why not include them in your routine? Stress, age, intra abdominal pressure... they can all contribute to this problem and you can literally get your kegal on whenever you feel like. Come improve your pelvic health along side an awesome crew of women, where you can tell all your secrets and we’ll all say OMG ME TOOOOO!! And then we’ll all laugh without peeing ourselves. DM meeeeee

15.01.2022 Get on my generalisation there! Ha ha! No shits given... Ok so my life is busy!! So fucking busy... single mum, autistic daughter, own business, all the pets, all the life admin, all the the things. I’m writing this from my car waiting for my daughter to finish an appointment and I’ve been back to back today, then I’ll do a ballet run between clients, feed them somewhere. I think the mums know how this goes! I did manage to train today, not the most amazing session ever but ...I did something and I’m pretty forgiving of myself when I fall off the wagon because seriously, sometimes it is all a bit too much to manage. The last thing other mums like me want to hear is that we need to improve time management to fit training and food prep in honestly if a man 20 years younger than me whose hobbies and interests include protein supplements, wanking into a sock and whose mum washes the sock, told me I needed to manage my time better to fit in more training and meal prep... I mean why would I pay that guy? Come pay me instead ha ha ha Seriously though, if you don’t think your trainer can empathise with your lifestyle and get the challenges and limitations you face... you’re not a good fit. Leave the gym bros with the gym bros and come join our 12 week summer shred!! We won’t be cranky if you life gets in the way sometimes. Debbie out! @teambosscommunity

14.01.2022 It’s a marathon not a sprint! (Although these legs were definitely made for sprinting!) I hated this pic when I first saw it because I didn’t think I was lean!! SAY WHATTT!!!?? I look fucking awesome but if you want to scroll across for a lovely before shot of me you’ll see I was absolutely fucking tripping. But this didn’t happen over night. My ‘before’ pic was after having two babies and I was definitely a little fluffy but the magic didn’t happen over night. It took ye...ars of time, commitment, dedication, daily training and solid nutrition... and HEAVY lifting. New habits are what you do daily, not a few times a week. set your intentions write down your goals and review them daily have a solid plan measure your progress so your programming and nutrition can be adapted as needed drink your water! An easy but overlooked magic trick. progressive overload is essential. Add reps, weight or improve that form every single week some movement is absolutely better than none at all, but one or two sessions a week only will be struggle street to see a big change get yourself steps in and cycle them. Aim for 8000 a day, then 10000, then 12000 and don’t include any programmed cardio in your steps count get some sleep! Recovery is just as important as training or your body won’t heal. Those new habit won’t happen without action and a bunch of cheerleaders to support you. Want some magic to happen? Hit the link in the bio or slide in the DMs! I got you, ladies Debbie @teambosscommunity

14.01.2022 Who is this preggo? Oh it’s me! And yes this is an announcement! My new ‘baby’ - pre and post-natal classes, will be launching in March!... EDIT! I’ve had a few people ask if I’m pregnant. I’m not!!!! That’s Jess in my belly and she’s 9 this month. Using evidence based practices, you’ll have the healthiest pregnancy you can imagine and you’ll be able to exercise after birth safely and with realistic expectations. I can’t wait for this to launch! Watch this space

13.01.2022 Exercise isn’t a punishment. Eating your greens isn’t a punishment. Drinking water isn’t a punishment... naps are definitely not a punishment. Little known Debbie fact, I love a bit of woo woo and I truly believe that if you act like you’re already living it, it’ll come. You want to drop that dress size? Act like you already have and do the things a person of that dress size does. Boom.... Want to improve your squat? Act like you already have and do the things a person who can squat 80kg already does. Boom. Then tell yourself how awesome you are. And watch the good shit happen. Namaste mother fuckers. Debbie

10.01.2022 Wishing our clients big poo vibes for the week ahead

08.01.2022 Yay it’s my birthday tomorrow! I have had THE BEST week so far so what better way to celebrate than go share the love. My peak hour slots are at capacity but I do have some morning spots available sooo I’m doing a give away! I’m looking for two women to come and train with us for free in our 6am classes! 2 weeks freeee! So if you have a friend that is keen to give this a try with you, send me a message! ... Debbie @teambosscommunity

07.01.2022 Happy Monday, world! What goals are you going to achieve this week? WRITE THEM DOWN!! You’re never gonna reach them if you’re just floating along. Goal setting gives us: something specific and measurable to work towards a sense of achievement and pride when we hit it... an opportunity to celebrate the wins. How can you celebrate if you don’t know what the fuck it is? the opportunity to create a good plan and if it’s not quite working be flexible enough to change your approach. Set some good intentions for today, lovelies! Go get it! Debbie

07.01.2022 Just because the silly season is upon us, it doesn’t mean it’s an excuse to wait for new year to reach those goals. 4 weeks, 16 or more sessions, 84 meals and you’ll be feeling brand new by Christmas Day! Come join us and have unlimited group PT sessions until Christmas for $99, plus a complete meal plan thrown in for added value. Must start Monday and spaces are limited

06.01.2022 Awesome gift idea!!

05.01.2022 What’s wrong with being... what’s wrong with being... what’s wrong with being confident? Oh ohhhhh? Here are some of my tips to increase your confidence in the gym! 1. Change your behaviour patterns! Make going to the gym your new normal and not a novelty. It takes time but it’ll feel normal eventually.... 2. Broken record here but set your fucking goals. What happens when you reach them? You’ll feel good and confident. Yay captain obvious. 3. Dress the part! You don’t have to spend a fortune but fresh kicks and some tights that make your arse look banging without doing a single squat can go a long way 4. Celebrate the non-scale victories! You went to the gym 3 times this week? BOOM! You banged out a few extra reps for feminism? BOOOOOOOMMMM! 5. Don’t worry about the session that wasn’t the best. No biggie. You turned up and did it anyway and that’s more than your mate who is sitting on the couch. 6. Knowledge is power! Read up on a few things. Ask me why I am obsessed with arse and shoulders. What is your TDEE? Learn some shit 7. Make some friends! Nothing better than a cheer squad as you hit a PB! Have a chat, tell a filthy joke. It’s not always easy. It’s not always fun! But there’s no need to not be confident in what you’re doing. As always... if you want to turn your fitness around and get the body confidence you deserve, send me a message, but be aware my evening PTs are now waitlisted. Early mornings and groups are available they won’t be around long though so get on it x

04.01.2022 Let’s talk commitment! And I don’t mean marriage (unless you are rich, boy!). I just had a fun nutrition session with a couple of lovely clients and we were chatting about weight loss and alcohol and commitment to your goals. Here’s the deal. Your results are up to you. Your trainer can give you all the tools in the world but you have to take responsibility for yourselves. I’m very honest and straight forward about this. If you want to train to move and reap the never ending ...benefits of exercise, feel stronger, have more energy, feel accomplished - PERFECT!! If you also want to lose weight, your nutrition needs to be on point. Each time you deviate and end up in a calorie surplus you’re making a choice to not drop weight and that’s on you. I can give you best sessions in the world but a few hours a week won’t out-train a dodgy diet. We’re super body positive here so if weight loss isn’t your thing, sweet. But if it’s your goal I’ll be on your back. You want weekend wines? Cool! I do too! But I also know that I won’t have abs like I do in this pic (I really don’t right now ha ha) and that’s the trade off you’re making. Think of it like enrolling for a course and not doing the work... you won’t pass! Enrolling isn’t enough, you have to put in! So enjoy your food, enjoy your weekend wines, but keep in mind it will slow down weight loss results and that’s a decision only you can make! Much love, Debbie @teambosscommunity

03.01.2022 It was my birthday yesterday and these amazing people got me a boozy training session. So much fun!!! I really do train the best group of women on the planet