TESR Fitness in Ferndale | Personal coach

TESR Fitness

Locality: Ferndale

Phone: +61 433 188 025

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• Sport & recreation
• Fitness boot camp
• Personal coach
• Fitness trainer

23.01.2022 A personal share....... For a few 6 week periods of this year since July, I've had to complete what's called a Gluten Challenge diet, twice. This involves eating 4 slices of bread each day, for 6 weeks. (Or equivalent gluten such as wraps, pasta, wheat biscuits, crackers). I am awaiting results for whether I have Coeliac Disease. For many, eating this way may not be an actual challenge. Perhaps you eat these foods on the daily already. For me, it WAS a challenge. For DECADES...Continue reading

22.01.2022 Cardio - Body Adapation and Fat Loss trouble shooting. Following on from a TDEE post topic regarding how many calories you can burn doing various activities, I've added an article on my website to delve into some issues you may face if using cardio as your primary weight loss strategy. http://tesrfitness.com.au//body-adaption-issues-and-stall/

19.01.2022 Go Team Burpees Eat Sleep Repeat!! 1736 burpees and on the rise daily

18.01.2022 Eggs! Possibly my most favourite and versatile protein/ healthy fat ingredient lately that I'm incorporating in to any meal of the day. I've been working on my omelette making skills of late as a lunch or dinner meal. My favourite filler ingredients to use are grape tomatoes, baby spinach, mushroom, capsicum spring onion. Seasoned with s&p and dried herbs dill, chives, parsley all cooked in garlic olive oil. ... My egg base has most of the above herbs, 2 eggs plus extra egg whites added. If I low in fat on the day I'll add some grated cheese to the egg mix too, or fetta to the vegetable mix. Delicious, nutritious and filling. Will keep you satiated and help you stop reaching for the processed food.

18.01.2022 Eating mindfully can be tough. Especially if you rush eat, eat infront of a screen, eat with others whom have a 'healthier' appetite etc. Check out this chart for some tips on how to practice mindful eating. Making small improvements to your 'diet' can make a greater impact on positive health improvements than you convince yourself otherwise.

14.01.2022 Wednesday night 615pm....we box. Monday morning 915am....we box. You box? Come box! Don't know how to box? Neither did they before they started! Check out the 2 videos here showing some moves. Come learn how to box! ... DM or call me for more info. First class FREE! See more

13.01.2022 Boxing class tonight 615pm @ Tom Bateman Reserver Car Park (or patio if raining). Would anyone new/old like to come try the class? Please get in touch by 530pm if possible to allow me to pack enough equipment for use.... Thanks all.

13.01.2022 4 minute meal!! Prawns with Avocado, greens salad. Dressed with sweet chili sauce, lemon and lime juice and seasoned with salt and pepper. Plated up in less than 4 minutes!!! Approx 296 calories and 28 grams of protein. I did meal prep yesterday so all the "greens" vegetables have been blended, sprinkled with lemon juice. kept in an airtight container in fridge.... I had half of these pre cooked and peeled packet of prawns for dinner last night then put the rest in the fridge ready for lunch today. My prep today consisted of getting a plate, adding ingredients, adding freshly cut avocado. If anything I could have had it done in less than 4 minutes if I wasn't weighing/noting the items to record stats in MyFitnessPal. I don't always record my food in MFP but I've got a few kilos to lose and I also want to ensure I am meeting my daily minimum protein requirements. So because I have gone to this effort I have also added a screen shot of what that looks like for anyone interested. You could easily bring this salad to work in a container. Just cut your avocado before you add it. Add more prawns if you need to bump up your calories or perhaps add some pepitas, more avocado or olive oil instead of the lighter dressing I used. I highly recommend the Ayam LIGHT sweet chili sauce for a low sugar, calorie dressing. #protein #mealprepideas #mealplanningmadeeasy #keto #lchf #gf #greens

10.01.2022 TDEE - Why increasing your TDEE will help you lose weight. This stands for Total Daily Energy Expenditure. It refers to how many calories you burn per day, taking into account your activity during a 24 hour period. When you sleep, this is referred to as your BMR (Basal Metabolic Rate) and is taken into account when thinking about your TDEE as you still burn calories when you sleep/rest. You may be familiar with the saying "losing weight is 80% nutrition and 20% exercise." Th...Continue reading

10.01.2022 Group Fitness Classes - Update! I'm very happy for some of my mummy clients whom recently obtained school hours employment. It does however mean the few group fitness classes I run during school hours are at very low capacity and are cancelled week to week if minimum numbers are not secured. If you were thinking about joining one of these classes, now is the time to enquire, as I may need to cancel them permanantly in favour of opening the popular morning time slots for PT s...essions or pursue alternative contract options. Please reach out if you want more information. There is no pressure/pushy sales tactics from me to try entice you to train with me. I simply love my job, love helping people feel good about themselves and would welcome you to try one of my classes (or reach out for PT sessions). Here is the information about pricing for current classes. Remember your first class is FREE to trial. The classes in jeopardy are Monday 915am, Thursday 915am and possibly Wednesday 615pm. All class location and pricing is included below. Monday 915am Boxing @ Tom Bateman Reserve, near new fenced area playground under patio to allow for mums with kids to join in, plus toilets are open there too. $15 casual per class, no weekly commitment. $55 for a 4 week block ($13.75/class) $100 for an 8 week block ($12.50/class) Wednesday 615pm Boxing @ Tom Bateman Sporting Complex Car Park (Baseball Stadium area). $15 casual per class, no weekly commitment. $55 for a 4 week block ($13.75/class) $100 for an 8 week block ($12.50/class) Thursday 915am Small Group PT "The 5 big lifts" Class. @ My PT Home Studio in Ferndale This is different pricing to other classes. $15 each for 4 maximum with current Covid Restrictions. $20 each if only 3 can attend at short notice This is a very affordable small PT style class rate. No first class free trial with this one as the admin required for me to get you started is very costly. Saturday 615am MRT (Bootcamp style) @ Tom Bateman Sporting Complex Car Park (Baseball Stadium area). $15 casual per class, no weekly commitment. $55 for a 4 week block ($13.75/class) $100 for an 8 week block ($12.50/class) Would you like more information about what the classes involve? Would you like to talk about the equipment? Any injuries you feel are preventing you from joining a group class? No question is a silly one, please get in touch to discuss. Warmest regards Leece

09.01.2022 The view of the clouds during stretches at the end of boxing class today was pretty cool. Also it was a warm and sunny session today. A healthy dose of vitamin D was obtained today! It's hard to believe it will rain this afternoon in Perth. I hope everyone has been outdoors today to enjoy some of the beautiful sun. #perthfitfam #perthisok

08.01.2022 How much should you eat? Do you need to count calories to lose excess weight? Are you eating too much? Too little? Not sure how to make changes to your current eating practices?... Use your hand as your guide. Not your partner's hand, your hand. Have a look at this guide attached to help you. It has some extra helpful information about customising the hand portion guide depending on your specific goal/needs/body type. Also, the type of food you put on your plate is important too. Try limit processed foods. If it's in a packet, you should learn how to read the nutritional label and ingredient lists to ascertain if it's 'good for you' or one you should limit. The easiest way to eat healthy is to choose one ingredient foods. Vegetables, fruit, meat (not marinated), eggs, nuts, legumes, healthy condiments such as olive oil. Want to learn how to read nutrition labels and ingredient lists? This is something I can teach you during a nutrition consultation. Get in touch to learn more. https://www.precisionnutrition.com/calorie-control-guide-in

07.01.2022 The Wednesday night boxing class at 615pm needs YOU! Tom Bateman Baseball Car Park area off Wilfred Road, Thornlie. This class can't run with low numbers unfortunately. I do have a few clients who are very keen to have this class pick up again.... Now is a great time to come and try this class out, but you need to get in touch with me by tomorrow Wednesday 3pm the latest if you are interested. This will give me enough time to confirm with those interested, if the class is going ahead, pending numbers. If you haven't attended before, you can come along for FREE for your first class. If you don't know the first thing about boxing, that's ok!!! I will teach you. Call me on 0433 188 025. DM if you prefer. Boxing Gloves available to use! Must wear hygiene gloves and wrist wraps underneath. Loaned for first few classes, cheap investment if continuing. BYO Mat.

06.01.2022 A motivator for cardio!

05.01.2022 I didn't quietly sneak away for a family holiday without existing clients having lots of notice but I didn't advertise it on my business pages for personal reasons. I'm however very much announcing I'M BACK from a jam packed holiday exploring the WA Coral Coast and back to business! For business related info, skip through the following to this bit -----> ***********... Here's a photo of my first memory of Exmouth whereby my jaw dropped at how postcard like, the beachside scenery was. Just wow! Then there's a few photos from Carnarvon where we had a stop over. Cactus Farm is a must do pass through, I did get too close and had a teeny cactus prick in my finger after this photo. The Space and Technology centre in Carnarvon had SPACE INVADERS! Totally showing my age here, this was a big part of my childhood memories . I might have played here for a bit. Shell Beach was pretty special too. Shells for days....... All the towns along the Coral Coast impressed me. I loved Coral Bay the most and had great fun in Shark Bay. I'm glad we had the opportunity to travel north to explore the coast during 2020. Back to business though!!! ********************** So tomorrow I'm running a Boxing Class @915am Tom Bateman Reserve playground area. Taking interest once again to resume Boxing class @ 615pm Wednesdays. Need numbers to get this class restarted. Saturday 630am class has a few vacancies. I do cap my class numbers to allow me to provide a safe training environment whereby I can help clients in a group setting. Personal Training and nutrition consulting is back on!! New client enquiries always welcome. If schedules align, I may be able to help you. I'm very much looking forward to seeing all of my clients again. Happy Sunday!

05.01.2022 Boxing tonight 615am is ON! Want to come along? See attached repost for details about classes. Also still looking to get my Thursday small group PT strength class up and running for anyone interested. Details below.... On that note, Monday Boxing is also low on numbers and we would love to welcome some new faces. Heck while I am at it, Saturday class would welcome you too! Can fit a few more in at this class. Once upon a time I ran 2 classes back to back if numbers were around 20 (10 per class). Will consider this if have interest to run a 745am class. Current class is 630am-730am. Please don't hesitate to get in touch :)

05.01.2022 Hi followers, So here's the thing, my to do list gets out of control sometimes as I prioritise my clients and keep pushing certain admin tasks further down the priority list. Until I can fix this, here are some updates!!... WEBSITE INACCURACIES In the group fitness class tab, link here, http://tesrfitness.com.au/home/groupfitnesstraining/ it states I run a Tuesday class. I no longer run this class! All other classes listed are correct. ProCoach I don't run this 12 month online program anymore, or at least at the moment!! I do however still do Nutrition Coaching and am still Precision Nutrition Certified. I coach clients face to face or online. Your nutrition needs are very individual which is why most diets don't work in the long term. This is also why you won't see me release diet programs for 'all' to follow. That's pretty much it for the most major stuff I need to 'get around to' fixing on my website. Any questions? Please don't hesitate to get in touch!! Yours in fitness and health, Lisa (Leece)

04.01.2022 Affordable group fitness classes led by a Personal Trainer? What's the catch? Is she crap? Why does she only run a few classes? First class free? YES!...Continue reading

04.01.2022 Tuna and salad, under 5 minute meal. This took longer to put together than yesterday's ready to go prawn salad! Draining the tuna (springwater) was an extra step. 1.Sunday's greens vegetables are still in tip top shape so into a bowl that went.... 2. Add drained tuna. 3. Add avocado. 4. Add olive oil, lemon juice, dried chilli, salt and pepper. See more

03.01.2022 Protein and healthy fats, a healthy dose of micronutrients, satiating ingredients. Your hormones will thank you for it. Olina Seeded Crackers topped with avocado, smoked salmon. A squeeze of lemon and sprinkle of pepper. My kind of delicious. A snack size serving or turn it into a meal. The only thing missing is the green leafy veggies. #keto #lchf #gf

02.01.2022 My type of cheat meal. Prawns pre cooked and cleaned. I just quickly stir fried them in garlic butter and added to a ready made salad. Very quick meal for days you are super busy but want a healthy meal.

02.01.2022 Last minute gift ideas? I have Gift Vouchers ready to go!! Perhaps a gift for yourself, for that person who is asking what you may like for Christmas this year! You can nominate any value or ask for my prices to gift a specific service.... DM or call Lisa on 0433 188 025 to arrange.

02.01.2022 5 minute scrambled eggs, feta and vegetables. While the pan is heating, gather the ingredients. I put them in the pan at the same time, stir to cook evenly. Plated up in 5 minutes. Today I added 2 whole eggs, 1/4 cup egg whites, 30g of feta, grape tomatoes, a handful of spinach/kale pre-mix. Salt and pepper to season. 300 calories approximately.

01.01.2022 Returning to your gym after some corona time off? Red hot tips... Don't lift as heavy as your last workout, if that workout was months ago. ... Go easy, warm up well, no time for PB's (personal best records) BUT WHY? DOMS (delayed onset muscle soreness) and risk of injury, that's why! Some people love DOMS citing "I must have worked out hard if I feel doms after every work out". DOMS is highly probable for anyone starting strength training exercises for the first time or after a break. It's best to ease back into your strength training so your DOMS are managable and don't last for days on end. Simplified explanation, DOMS are as a result of muscle tears that need to repair, you have inflammation that needs to heal. We heal during rest and with good nutrition. So if you want to hit the gym again the week of your return, go easy, lighter weight selection. In need of a PT to help guide you to lift with good form and work towards your goals? Get in touch. You might want to book in for a one off session to have help with your technique and help you plan your workouts for your goals, you might want regular PT's. I'm not a pushy sales gal, I just love to help people. Lift safely!