Me Movement in Alexandria, New South Wales | Sports & fitness instruction
Me Movement
Locality: Alexandria, New South Wales
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25.01.2022 I’m going LIVE at 7pm... Conversations With SallyI’m going LIVE at 7pm... Conversations With Sally
25.01.2022 Friends That Bully You Into Cake- Let’s Walk & TalkFriends That Bully You Into Cake- Let’s Walk & Talk
25.01.2022 PERCEPTION . People’s idea of healthy eating is ‘Boiled Chicken and Boiled Broccoli’ . FOREVER ... . HELL TO THE N-O . Imagine life black & white and with no colour . Without a doubt my whole braised chicken doesn’t look great . However when I add it in a sandwich with amazing veggies or add it to a stir fry or salad it TRANSFORMS! . How do you maintain the following and stay successful in it? . Consistent bodyweight Fit into your clothes Feel good Sleep well Drink enough water Consume enough plant based fibre Protein, Fats & carbs + Still eat gelato? . Habit it’s all about the long game . Here are some GREAT habit building techniques I use: . Salad in every meal Train even when you don’t feel like it Eat a donut and NEVER feel bad Make that self talk SEXY (people always see what YOU SEE) . . It’s all in the LONG GAME...... . . #fitness #chicken #healthyeating #personaltrainer #notjustapersonaltrainer #aussie #healthandwellness #mindfulness See more
24.01.2022 Feeling Fat? Feeling FAT lately? Check your emotions... Are you comparing yourself to others Fat doesn’t happen overnight so chances Check your self talk . . #fatloss #sydney #motivation #self talk See more
24.01.2022 TRUTH ANNOUNCEMENT I FAILED #75hard ... If you haven’t heard what it is well basically it is this..... 75 days of: 45 min strength training Follow a diet. ... Work out twice a day for at least 45 minutes. ... Drink 4 liters of water per day. Read 10 pages of nonfiction a day. Take progress photos every day. DAILY NO REST DAYS NO BREAK IF YOU MISS ONE DAY THE RULES STATE YOU START AT DAY 1 AGAIN I killed it for first four weeks, then life happened and I missed the mark I THOUGHT ABOUT LYING I’M A PERSONAL TRAINER & I FAILED how bad does that look? After I gave a good chat to my ego I decided to keep going My aim with this challenge is to feel fit and feel strong I have two more weeks of this...then what? Recovery week of walking and swimming Then I hit it again and keep the momentum Why this elevator picture? Why not I feel GREAT! WHY did I fail? Things happen, things don’t go your way doesn’t mean you just throw it ALL away THIS POST IS FOR PEOPLE THAT NEED A LITTLE PICK ME UP Everyone fails, everyone BEATS themselves up Learn how to get the job done and finish the race because this time it might not be great and next time you might be worse but ONE DAY YOU WILL ABSOLUTELY SURPRISE YOURSELF Things take time . . #fatloss #fitness #andyfrisella #aussie #personaltrainer #real #realtalk #weightlossjourney #weightlossmotivation #arab #fit #fitnessmotivation See more
24.01.2022 You reap what you sow... ... Serious topic today ... Your current INACTION will affect your future . How so? . Put your fitness on hold? ... But Sally I have kids, work, I’ve moved .. The thing is, you will always have things POP up .. I’m not saying to be perfect I’m just saying that if you put your health, fitness, sleep on hold now chances are it will catch up to you...not now... not even in two-three years..but it will .. What YOU do now or what you don’t do is equal to the outcome ... Be prepared you eventually have to face up to the consequences.. #sunday #thoughts #action #fit #motivation #aussie #sydney #arab #exercise #journey
24.01.2022 WHATS GOOD? . How you doin? . Where you at?... . What are you grateful for? . Let’s Get It Done . This is your daily dose of NOW . . #fitness #family #realtalk #happy #fit #motivation #sydney #health #happyvibes #morning #blessed #gratitude #perspective See more
23.01.2022 Monday Thoughts . . . Comment if you agree
23.01.2022 Should you exercise when you are in pain? TOP TIPS 1. How bad is it? 1-10... 2. Particular movement that aggravates it 3. It might get worse get a professional opinion (diagnosis) . Unless you are incapacitated - go to the Dr or hospital if it’s that bad . Walking is great Don’t do the aggravated movements and it is very individual and everyone’s pain threshold is different. . . #pain #exercise #walking #sydney #aussie #fit #injury #fitnessmotivation #fitnessjourney #strength #cardio #running #runningmotivation #fyp See more
23.01.2022 Let’s Walk & Talk...CELLULITE CELLULITE .... ......... completely normal... ...... Females tend to have it more ... The higher body fat you have the more likely you will have more of it Again totally normal Genetics does play a part Can you get rid of it with fancy creams? No What do you do? .........______....... Lower your body fat percentage Smile and begin to love every bit of yourself Go for a walk, exercise and do things that make you LOOK & FEEL GREAT . . #fat #cellulite #exercise #sydney #fit #weightlossjourney #arab #girls #motivation See more
23.01.2022 BEFORE & AFTER . Are you living hAppily EVA AFTER? . The media the FITNESS INDUSTRY is rife with fake GLUTEUS MAXIMUS, fake pecs, fake dis and fake dat... . It’s All good right? . This is not a hate on post it is a WAKE UP POST . It is HARD to stay motivated and train . It’s SO HARD to say Nah nah Nooo to alcohol, ice cream and burgers... yes all in that order . I mean I’m a PERSONAL TRAINER I find it hard what about everyone else? . First things first . STOP THE COMPARISON...you don’t know how hard that person is training, what they are eating and also what anabolic steroid cycle they are on . You aren’t always going to be on it so take one step at a time . Fat-loss is challenging and you need to be patient . Get the fundamentals down..sleep, nutrient dense food, exercise, water and a bloody GOOD solid support system . STOP trying to find motivation and find a solid WHY!! Why are you here?? ...... .......’,,,,***** MOTIVATION ENDS very quickly so you need to have that inner little SWITCH OF FIRE that lights up every time your brain wants to give up . LIGHT THE FIRE .... ....... & .............keep it ................... ReAL................. . . #fit #fitnessmotivation #fitnessjourney #fatloss #aussie #sydney #personaltrainer #fitgirl #mindset #love #loveyourself #arab #real #realistic #beforeandafter See more
22.01.2022 Wishing You All A Blessed Strong & Safe 2021
22.01.2022 SECRETS OUT STEP ASIDE DETOX DIETS SIT DOWN APPLE CIDER VINEGAR ... RELAX FUNCTIONAL TRAINING HERE IS THE next BEST thing THE BEST WORKOUTS FOR FAT-LOSS Note- your Mum might need to take a seat for this #food #fatloss #jokes #detox #weightloss #exercise #aussie
22.01.2022 Enjoy your break . Enjoy the now . Being consistent the rest of the year is great... . Don’t feel bad if you break the routine during the holiday season and enjoy the life around you . What are you excited about this holiday season? LET ME KNOW
21.01.2022 Healthy Protein Balls Vs Snickers Which One Is Better? Which Would You Choose? ................... ANNOUNCEMENT ............... When something has healthy in it doesn’t always make it healthy ............ If you are looking at weight loss calories are the definitive factor ........... If you feel like a snickers eat one, rather than avoiding it and never eating it for weeks then nikkkk minute you eat a whole packet ........ Remember ...... The label of ‘Healthy’ isn’t always serving you . #fatloss #healthy #food #snickers #exercise #fatloss #fit #protein See more
21.01.2022 Morning LETS WALK & TALK- Guilty Food Weekend?Morning LETS WALK & TALK- Guilty Food Weekend?
21.01.2022 DENTIST . So the other day I went to my dentist . As she was delicately manouvering her tools around (no doubt her 20+ years experience had amounted to her being a SPECIALIST in her field) I said... . WAIT, YOU KNOW I SAW THIS THING ON FACEBOOK WHERE IT RECOMMENDED THIS TYPE OF APPROACH . Insane right? . So I’ve just watched a clip on YouTube or Facebook and now I’m a specialist? . I’m not a dentist and I’m not a barista but I am a personal trainer and coach. . 9/10 people want the easiest and quickest way out BUT it always comes at a price . Lose weight rapidly with no exit strategy = gain weight . Doing the same workout with no progression for years = seeing no change . Yes we are in the age of information and you could just #google stuff BUT . Google isn’t going to give you: . feedback tailored progressions ask you how does that feel? . If you are not getting anywhere in your training chances are you need some help. . Just like my old mate in this picture, it’s about being efficient and making life a little easier . Do you know everything? . . . #fit #life #motivation #exercise #health #fitnessjourney #aussie #personaltrainer #arab #strength #strengthtraining See more
21.01.2022 Training My Mummy Part 3 . How old do you need to strength train? . What is your expectations?... . How much do you spend on your ONGOING fitness (I’m not talking about a four week weight loss challenge) . My Mum didn’t want to train yesterday but I laid it out for her like this: . $200 per month for training Or $300 of medications? Being able to walk OR STRUGGLING to get up out of a chair? Feeling CONFIDENT and rocking the room or WEARING BLACK all the time and not going shopping and LIVING IN COLOUR? Feeling fit and healthy or COMPLAINING that everyone else looks SKINNY and fit and that it’s their ‘GENETICS’ . Are you waiting another year? Another minute? Are you SICK of making the same excuses? . Change now . . #mum #fit #injury #fitness #strengthandconditioning #exercise #seniors #blessed #love #daughter #notjustapersonaltrainer #personaltrainer #sydney #world See more
21.01.2022 Tasty? . Check out my EASY PEASY recipe to keep you .... HEALTHY ............FIBRED UP... ................. FIRED UP AND HAVING FUN . . . #fit #food #exercise #aussie #cooking #fun #heathy #health #you #cook #coach #sydneylocal See more
21.01.2022 Guilty Food Weekend?
20.01.2022 FAT . That poor word gets thrown around like a used cup at a festival . What exactly is fat?... . Adipose tissue aka fat is a form of tissue . Our bodies ABSOLUTELY need it to: . Keep us warm Protect our organs Stores energy Hormone production . In terms of fat-loss we can’t actually get rid of fat cells BUT we can shrink them! . So is fat bad? . Well it depends how much. Although smaller people can carry more fat-muscle ratio Overweight people tend to carry more fat so that’s not great and it COULD get worse. . Why? . Well.. higher risk for health problems including: . heart disease and strokes high blood pressure type 2 diabetes certain types of cancer sleep apnea fatty liver disease kidney disease . This stuff is serious, so what do you do? . You need to ACTION ACTIVITY CONSISTENTLY . You need to pick a diet that works for you LONG TERM . You need to be real...if you have a family history of the above mentioned and you aren’t doing anything about it now their is a high chance you will get it to. . Get that weight under control so you can live longer, happier and most importantly LOOK & FEEL AHHHMAZING! . . #fatloss #celinedion #exercise #health #personaltrainer #aussie #fyp #sydney #weightlossjourney #weightloss #cardio See more
20.01.2022 One of my FAVOURITE salads!!! Fresh ... Tasty Texture Not just a boring salad #fitness #food #tasty #healthy https://youtu.be/BMJv-DyY7r0
19.01.2022 Oooooft . The AMOUNT of TRANSLATIONS that I have had to do when speaking to people . Diets just not working... . Translation - I’m not following it . You Don’t expect me to eat that much? . Translation - Too much plant based fibre . The list goes on... . I get it, it’s hard and the brain will persuade you to think of 1 million excuses why you SHOULD NOT be doing it . So how do you break that habit? . Habit . Plan your food and prep Allow for sanity snacks to help you realistically adhere LONG TERM Eat the greens to help with fullness and to support your body Exercise consistently and MAKE IT CHALLENGING . Get some ACCOUNTABILITY . Break the CYCLE of breaking up with #fitness . . #exercise #gym #sydney #personaltrainer #notjustapersonaltrainer #strength #food #healthyeating See more
18.01.2022 WORKOUT OF THE DAY . Hug your Mum .... #mum #family #grateful #fit #fitness #mindset #aussie #sydney #notjustapersonaltrainer See more
18.01.2022 TASTY . Check out my EASY PEASY recipe to keep you .... HEALTHY ............FIBRED UP ... ................. FIRED UP AND HAVING FUN . . . #fit #food #exercise #aussie #cooking #fun #heathy #health #you #cook #coach #sydneylocal See more
18.01.2022 Friends That Bully You Into Cake
17.01.2022 FOOT STANCE . Does it matter? . It depends ... . The first thing I ask clients is: . ‘How does it feel?’ . If they say I feel nothing - we try it again- . Still nothing? Then we switch it . Anatomy Strength Mobility History of injuries . Will affect your ability to squat . Foot stance matters: 1. when you want to target different parts of your legs and glutes . Narrow stance more quad dominate (think just above your knee muscle up towards the hip) Toes out quads but a little bit more outer quad Wide stance quads and more glute engagement . There is not right or wrong WAY it’s just what works for you and your specific goal. . . . Try these next time you train! . . #fitness #exercise #squat #sydneylife #foryou #gym #squats #quad #personaltrainer #fit #leggings
17.01.2022 Happy Sunday! Today’s topic on Let’s Walk N Talk You REAP What You SowHappy Sunday! Today’s topic on Let’s Walk N Talk You REAP What You Sow
17.01.2022 Let’s Walk & TALK.....Cellulite.....Let’s Walk & TALK.....Cellulite.....
16.01.2022 MERRY CHRISTMAS . Have a safe rest of 2020 . Relax... . Eat some chocolate and have a drink . Spend some time with people that care about you and you care about them . Watch some old school Christmas cartoons . I can’t wait to try these new digs next time at the gym . . #merrychristmas #santa #outfit #sydneylife #aussie #christmas #gym #fit #personaltrainer #notjustapersonaltrainer See more
16.01.2022 Feeling FAT lately? Check your emotions Are you comparing yourself to others Fat doesn’t happen overnight so chances are something has made you feel this way ... Check your self talk . . #fatloss #sydney #motivation #self talk See more
15.01.2022 I COMPLAIN ... When my jeans don’t fit ... When someone doesn’t say hello... ... When I get cold coffee (and it’s suppose to be hot) ... When clients are late ... When my hot chips are cold YUCK! ... But .... BUT .........................I AM BLESSED ... A few times during the day in the mist of complaining I thank the WORLD GOD THE ENERGY WHATEVER IT IS .... Take a moment and just enjoy ... Things will always work out ... Take a risk ... Be a little bit vulnerable ... Happy Saturday ... . #fitness #gratitude #love #saturday #life #personaltrainer #happy #muscles #family #fit #journey #life #gardenlove See more
15.01.2022 Sunday Thoughts
15.01.2022 DON’t ...bE .......FOOLED ....bY... ... .. .. ... tHE BRIGHT LiGhts . I just finished my #75hard and I failed .. It was HARD.. what did I learn? .. I took away that: 1. You can always make time to train 2. It feels good to be fit 3. Performance is a better goal then fat-loss . So why the LIGHTING post? .. There’s a lot falsifying the truth on social media .. I mean not with just lighting which is on the lower end of the manipulation spectrum .. I’m just saying that fit famous chick or guy you follow isn’t going to be forthcoming with all the added performance enhancing ‘supplements’ they consume to look the way they look. .. Reality is..hard work...bad hair...being bloated and not tanned doesn’t sell. .. Eating nutritious food is hard Sometimes you get sad Donuts are more appealing than salad .. I’m just saying don’t hold the notion of looking amazing 24/7 as gospel and really.. .. I mean REALLY.. ... What do you want people to say at your eulogy? Man she was fit and tanned? .. Or MATE she was an amazing human, made such a massive impact .. PLUS SHE was fit and tanned .. Happy Friday Team . . #fit #family #sydney #light #exercise #aussie #personaltrainer #strength #mirror #mirrorselfie #motivation #journey See more
14.01.2022 Can we talk for a minute? Healthy Protein Balls Vs Snickers Bar
14.01.2022 I’m bringing back the walk and talk ‘Topic of today’ How to get BACKI’m bringing back the walk and talk ‘Topic of today’ How to get BACK
14.01.2022 MERRY CHRISTMAS HAPPY HOLIDAYS ... HAPPY LIFE What’s your favourite HOLIDAY DRINK? COMMENT BELOW See more
14.01.2022 HEY GURLL . You better not lift weights because they make you BULKY . As I was scrolling through insta I bumped into this girl who was advocating AGAINST lifting weights because ‘it makes girls bulky’ and reduces your chances of getting thigh gap.... . I’ve never had thigh gap even when I was a kid . At my absolute leanest and just before I competed I was never bulky and I was lifting 5 x per week and heavier weights. . I’m here to show you the #truth and break through these stereotypes that have plagued females since the beginning . HERE WE GO . Expect to see more of Najwaah she has a lot to say... . Hey GurLL It’s Najwaah . . #najwa #fit #bodybuilding #weightloss #female #personaltrainer #aussie #sydney #strengthtraining #muscle See more
13.01.2022 Let’s walk and talk...topic Protein healthy balls Vs Snickers barsLet’s walk and talk...topic Protein healthy balls Vs Snickers bars
13.01.2022 MARIAH IS ON FIRE . If you have been watching my stories you all know I’ve been listening to #meaningofmariahcarey and TOTALLY obsessed with it. . ... I’ve ALWAYS been obsessed with this diva SO MUCH that my high school jersey had labelled on it ‘Da Diva’ to pay homage to my obsession with Mariah Carey . Anyways throughout her insane upbringing and constant obstacles in life she always seemed to survive. . What’s MARIAH CAREY got to do with fitness Sally?? Well!!If you are struggling know that you WILL get out of it. You just need to try. If you are predisposed to certain diseases you ARE NOT controlled by them so you need to make a change NOW! . The past got you down? . We all have a past, you have the power to choose to change. . If you want to be better? If you want to change your shape, your health your mindset.... . You need to be doing something different . If you are taking the SAME PATH ALL THE TIME and wondering why YOU END UP IN THE SAME PLACE.... . . you need to change . Are you taking the same path? . . . #fit #mariahcarey #change #mindset #aussie #sydney #fitness #exercise #growth #covid_19 #melbourne See more
13.01.2022 PLAY THE LONG GAME . How many diets have you been on? . How many times have you thought ‘I can’t keep eating the same thing OVER & OVER’... . Maybe this this time around you could: . Diet a little longer and little less intense (four week shred who will lose the more weight) Enjoy the process Add ‘sanity’ snacks to your diet (allowance of sanity snacks is like including chocolate into your diet to help you adhere to it longer) . You got this . . #fitness #food #exercise #longgame #personaltrainer #notjustapersonaltrainer #aussie #fit #health #icecream See more
13.01.2022 FACEBOOK wasn't playing nice with live today but MEH we did it anyway!! CONVERSATIONS WITH SALLY I sat down with Bridget a busy Mum who happens to be an amazing natropath. ... We discussed all things: - fitness - menopause - mental health - Mums We discussed COVID life and how that has impacted our mental health in 2020. So if you are a Mum or you are into fitness OR you just want to listen to a GREAT conversation with myself & Bridget watch the video and comment below if you had any takeaways. https://youtu.be/d_kpTL6In1s
13.01.2022 What you Don’T want...Let’s Walk N TalkWhat you Don’T want...Let’s Walk N Talk
13.01.2022 PAIN RELIEF . It has a time and place . But when we use it as a constant aid for chronic illness (which I have been guilty of many times) then we know we have a problem... . What excuses do people give me about not exercising? . I don’t have enough time Injury Cost . I am not going to discredit the excuses but how long can you keep them up? . Before illness sets in? . Walking is free There are gym equipment in parks that you can use Use a park and get out Even GOOGLE . If you can afford to eat out you can afford a gym membership AND a personal trainer . If you can afford to buy lunch and a coffee everyday you can afford to spend a solid 12 months getting fit . Why should you invest in your health now? . Reduce the likelihood of muscular skeletal conditions (don’t believe me? Look at your Mum or Dad?) Reduce the likelihood of lifestyle disease (diabetes, cardiovascular disease, high cholesterol, high blood pressure and some cancers) Reduce the COSTS of medication . DON’T BELIEVE ME? . TAKE A LOOK AT YOUR PARENTS . It’s never too late and you are NEVER EVER too old to LOOK AND FEEL GOOD . . #fitness #lifestyle #injury #health #mindset #personaltrainer #notjustapersonaltrainer #medicine #sydneylife #aussie #diseases #mindfulness See more
12.01.2022 Let’s Walk N Talk? .... TOPIC..... : . Friday Eats Let’s Walk N Talk? .... TOPIC..... : . Friday Eats
12.01.2022 MARIAH IS ON FIRE . If you have been watching my stories you all know I’ve been listening to #meaningofmariahcarey and TOTALLY obsessed with it. . ... I’ve ALWAYS been obsessed with this diva SO MUCH that my high school jersey had labelled on it ‘Da Diva’ to pay homage to my obsession with Mariah Carey . Anyways throughout her insane upbringing and constant obstacles in life she always seemed to survive. . What’s MARIAH CAREY got to do with fitness Sally?? Well!!If you are struggling know that you WILL get out of it. You just need to try. If you are predisposed to certain diseases you ARE NOT controlled by them so you need to make a change NOW! . The past got you down? . We all have a past, you have the power to choose to change. . If you want to be better? If you want to change your shape, your health your mindset.... . You need to be doing something different . If you are taking the SAME PATH ALL THE TIME and wondering why YOU END UP IN THE SAME PLACE.... . . you need to change . Are you taking the same path? . . . #fit #mariahcarey #change #mindset #aussie #sydney #fitness #exercise #growth #covid_19 #melbourne See more
12.01.2022 Let’s Walk N Talk Friday Eats Friday Is HERE and you have done so well on your health and fitness journey . But FRIDAY EATS AND SOCIALISING IS HERE TOO... . What to do? . Eat a salad with your meal OR more veggies Eat the pizza (diets and fitness shouldn’t make you depressed about life and should be sustainable) Do a solid workout if you are having a higher calorie or carb intake day Get up and train or walk tomorrow . ENJOY IT, remember this is a marathon not a sprint . You control the food NOT it controls you!! . . HAPPY FRIDAY EATS . . #food #friday #fitness #exercise #diet #health #happy #sydney #personaltrainer #fyp #cardio #workout #mindset See more
11.01.2022 HOW TO EAT TABOULI I heart choked LIVE on #instagram making this video ... #plants #plantsaredangerous https://www.instagram.com/tv/CH1qSn_HqZ7/
10.01.2022 PREHAB . The act of performing an exercise in order to prevent injury and delay the onset of degeneration ... To be honest I made up that meaning now. Not to say parts of it aren’t the it’s just my own interpretation of prehab... . Throughout my ZOOM online sessions I take clients through the prep work and the why behind it. ... My client Jeanine mentioned that duet to an old injury she felt her shoulder being ‘unstable’ or ‘weak’. ... So during our session I made sure we did some stability and mobility work on the shoulder. .. The next Jeanine mentioned that her shoulder didn’t wake her up that night.. .. Wow what a WIN .. I’m looking at exercise now as a tool not only to help you look and feel great but also to help YOU create stability so you can be pain free and do every day task easier and longer. .. Let’s FLIP THE SCRIPT on fitness and create a more performance orientated. .. Let’s bring back the athlete in you and let’s make that athlete fit and strong ... @asiafitnesstoday.official . . . #fit #fun #health #rehab #muscle #musclebuilding #fyp #fitness #shoulder #stability #personaltrainer #funfitriday See more
10.01.2022 EATING BEFORE TRAINING . Should you? . Shouldn’t you?... . Who’s TEAM are you on? . Fasting OR Fed state on exercise performance? . Here we go . It all depends.. . Timing- how long are you planning to exercise. If your an athlete and you are doing a massive block then >60minutes pre exercise feeding improves performance HIT training in 3 studies found that fast or fed did not affect performance You . It also depends on you. Can you stomach a meal before training if so will it be: . Shake? Coffee? Yogurt? Apple? . Personally? If I do a conditioning session I’m not eating otherwise I will throw up . Strength session? I consume a protein shake, creatine and a hit of caffeine for concentration and KAPOW! . No matter what team you are on the facts are obvious . You need to exercise CONSISTENTLY . Don’t sweat the small stuff . . . #breakfast #food #exercise #protein #personaltrainer #notjustapersonaltrainer #caffeine #cardio #strength See more
10.01.2022 FIT . Someone at a club once told me I was fit and I was like geezzz thanks! . Little did I know they weren’t talking about my actual cardio fitness or strength ... . How can you tell someone is fit? . Appearance? . Stamina? . Strength? . Yes I guess to all the above but it’s more than that . Everyone’s fitness is very individual BUT it’s not based PURELY on looks . I love this meaning of fitness: . the quality of being suitable to fulfil a particular role or task. . What role are you playing? What task are you performing? . How do you be the BEST and ultimate version of yourself? . SURELY it’s not JUST based on your body size?? . Stack your health!!! . Are you: Sleeping ay a reasonable hour Drinking enough water Eating nutritious food ON A REGULAR BASIS Exercising (not just moving) Healthy love Chocolate? (Or things that you love) . The TASK of Being the ultimate version of you is multi dimensional . Don’t just stand on the scales . Stack your health and your fitness . Go on I dare YOU . . Got the stacking inspiration from @mackenziebaker_ thank you! . . #fitness #life #happy #sydneylife #notjustapersonaltrainer #wellness
10.01.2022 Who Is To Blame? . Genetics Slow metabolism Night shift... Kids Menopause Society . I’ve heard it ALL . While they may play a part please don’t misunderstand that you need to see the WHOLE PICTURE. . We all are guilty of blaming everything else BUT the quicker you say: . Hey, I know things have been tough BUT I’m in control . You’re in control, so take responsibility . Think Like A Beast Perform Tasks Like A Beast You Will Get Results Like One . . . #monday #personaltrainer #notjustapersonaltrainer #thoughts #fitness #sydney #healthyeating #beastmode See more
10.01.2022 I’m going LIVE in FIVE with... Sally’s Let’s Walk & Talk Topic- All things bread #carbsI’m going LIVE in FIVE with... Sally’s Let’s Walk & Talk Topic- All things bread #carbs
10.01.2022 Going LIVE in FIVE - Let’s Walk & Talk - TOPIC - Should YOU exercise when you are in pain?Going LIVE in FIVE - Let’s Walk & Talk - TOPIC - Should YOU exercise when you are in pain?
09.01.2022 MOTIVATION . It has been overused and abused especially in the health and fitness industry . It has been GLAMOURISED and you actually believe that if you have enough faith and motivation you can achieve your goal... . People don’t want to see the boring stuff . I guess reality doesn’t sell . Being fit is hard work . Getting up early and training is hard when you are tired don’t get me going on injury and trying to train through it . I get it . Sometimes I DON’T feel like eating protein and I just want to have hot chips . True story . So how do you stay on track? . 1Pick the things you like For example - I like lifting weights and that keeps me active to I’ll stick to that LONGER 2Have your SET nutrition go to meals that are easy, nutrient dense and you actually enjoy 3Drink water - so many people don’t even drink water - I mean I’ve spoken to people who say they drink 1 cup. ONE CUP MAN!!! -then complains about head aches - 4Sleep better and at a reasonable time 5Chill out, sometimes you are going to eat out or indulged TOTALLY NORMAL 6WORK HARD- When you train it should be progressive and you should feel like you are improving aka challenge yourself 7It’s NEVER TOO LATE . START NOW . NOT SPONSORED BY SERENA TUNA I JUST LOVE IT . . #tuna #fit #journey #wellness #motivation #personaltrainer #notjustapersonaltrainer #sydneylife #arab #aussie #exercise See more
09.01.2022 CHIPS & FITNESS How do you stay fit and eat chips? . Yes you can do this!... . No I am not joking! . Allowing ‘allowances’ in your diet will help you mentally as well as stick to a sustainable diet long term. . Today I am reviewing: . Doritos crackers flaming hot & Cheetos Falmin Hot Puffs . Heat wise: Doritos 1/10 Taste wise: 8/10 . Cheetos Heat: 3/10 Taste: 9/10 . Should I review another flavour chips? . Comment below . . I got inspired by @abrakebabra_reviews thanks!! . . #asmr #chilli #food #fit #personaltrainer #notjustapersonaltrainer #chips #asmreating #sydneylife See more
09.01.2022 PAUSE SQUATS . What are they and why YOU should be doing them . Want to improve your squat form?... . Slow it down and pause at the bottom . Try holding that position with just your body weight VS rushing through a squat session . Is it easier or difficult? . What muscles do you feel working? . I always program pause squat sessions into my program and clients programs to hell them get stronger in the bottom phase of the squat and overall squat strength . IT’S NOT ALWAYS ABOUT THE LOAD IT’S NOT ALWAYS ABOUT HOW MANY REPS YOU CAN COMPLETE IN 1 MINUTE . Technique is EVERYTHING because it could be that 1% that improves your squat AND that 1% that STOP an injury . Do you pause squat? . . #fitness #squat #exercise #fit #gym #aussie #personaltrainer #leggings #girlswholift #lifestyle #motivation See more
09.01.2022 Let’s walk and talk! Topic all things bread #carbd
08.01.2022 REAL FOOD .. For years I would go for the ‘protein bar’ ... In my head I thought it was the ‘healthier’ option ... ... Yes I know a tad weird when as you look at my yogurt/fruit plate your realise that’s you can’t get healthier than that! ... Look I don’t mind a protein bar here and there BUT I relied heavily on them and preceded them because I wasn’t educated and my relationship with food wasn’t that great ... The amount of nutrients, water, fibre that I was missing out on WAS RIDICULOUS! ... Don’t be a Silly Sally- don’t fall for the marketing ... Eat what your Grandma ate. ... Let’s begin to enjoy the food and not look at it as ‘GOOD OR BAD’ ... ........ #realtalk ... ... #fatloss #fruit #diet #nutrition #sydney #aussie #personaltrainer #real #motivation #exercise #healthy #yogurt #breakfast See more
08.01.2022 What you DON’T WANT
08.01.2022 SHAKE TIME . I was in a hurry . I was busy... . I didn’t have anything in the fridge . So I made a quick shake . The biggest FAIL I see with people on a diet is that set UNREALISTIC expectations for FOUR weeks and then what? . What is your EXIT strategy when you are on a SUPER RESTRICTIVE DIET for four weeks? . I’ve heard some APPALLING stories like . I lost 8kg in four weeks and I WON the challenge but then I put it all back on again . Why? . Unrealistic expectations Standard food guide for everyone NOT for you the individual No education No WHY no rational behind it Super LOW calories Super HIGH output (lots of exercise) No realistic feasibility (how does this fit in REAL LIFE?) . Some people HATE shakes, I don’t mind them. They help me maintain my weight and SANITY and that’s a habit I like to keep. . It’s ALL about habit . Here’s my HACK when making shakes: . Be mindful of how much you put- you bypass a whole breakdown system when you make shakes so they MAY make you hungrier than you think Calories still matter (if you eat the ingredients individually will they keep you full and could you consume them in one go?) Keep it simple and add more plant based fibre - think spinach and delicate leaves that aren’t going to make it crunchy and lump and gross Add a protein powder Add water instead of milk Add ice to turn it THICK and yummy _ Don’t forget to JAZZ it up with some cinnamon, salt and even chai!! . . It’s all about the LONG game- Plus it has to taste good right?? . . #fitness #food #shake #sydney #fit #exercise
07.01.2022 Sally’s Sessions: The Hip Hinge
07.01.2022 DENTIST . So the other day I went to my dentist . As she was delicately manouvering her tools around (no doubt her 20+ years experience had amounted to her being a SPECIALIST in her field) I said... . WAIT, YOU KNOW I SAW THIS THING ON FACEBOOK WHERE IT RECOMMENDED THIS TYPE OF APPROACH . Insane right? . So I’ve just watched a clip on YouTube or Facebook and now I’m a specialist? . I’m not a dentist and I’m not a barista but I am a personal trainer and coach. . 9/10 people want the easiest and quickest way out BUT it always comes at a price . Lose weight rapidly with no exit strategy = gain weight . Doing the same workout with no progression for years = seeing no change . Yes we are in the age of information and you could just #google stuff BUT . Google isn’t going to give you: . feedback tailored progressions ask you how does that feel? . If you are not getting anywhere in your training chances are you need some help. . Just like my old mate in this picture, it’s about being efficient and making life a little easier . Do you know everything? . . . #fit #life #motivation #exercise #health #fitnessjourney #aussie #personaltrainer #arab #strength #strengthtraining See more
07.01.2022 PUSH UP . Oh that great body weight exercise that we undervalue and exaggerate . The key ... .. The KEY to a fabulous push up is: .. Practice Practice REGRESSION . That means if you can’t to a push up with good form and your leading with your hips looking like my mate broccoli YOU NEED TO TAKE A STEP BACK AND MAKE IT EASIER . Get off your knees, find a bench/chair/couch and do a push up there . Your body has to be as stiff as a surfboard and work in unison . Aim for 12-15 and then when that gets easy go for 20!! . When that gets easy LOWER THE BAR/COUCH or try and full body push up . You need to DROP THE EGO and regress to progress . You got this! . . #broccoli #bodyweight #pushups #exercise #fit #healthyliving #fitness #journey #motivation #personaltrainer #sydney #arab #aussie See more
07.01.2022 PREHAB . The act of performing an exercise in order to prevent injury and delay the onset of degeneration ... To be honest I made up that meaning now. Not to say parts of it aren’t the it’s just my own interpretation of prehab... . Throughout my ZOOM online sessions I take clients through the prep work and the why behind it. ... My client Jeanine mentioned that duet to an old injury she felt her shoulder being ‘unstable’ or ‘weak’. ... So during our session I made sure we did some stability and mobility work on the shoulder. .. The next Jeanine mentioned that her shoulder didn’t wake her up that night.. .. Wow what a WIN .. I’m looking at exercise now as a tool not only to help you look and feel great but also to help YOU create stability so you can be pain free and do every day task easier and longer. .. Let’s FLIP THE SCRIPT on fitness and create a more performance orientated. .. Let’s bring back the athlete in you and let’s make that athlete fit and strong ... @asiafitnesstoday.official . . . #fit #fun #health #rehab #muscle #musclebuilding #fyp #fitness #shoulder #stability #personaltrainer #funfitriday See more
07.01.2022 GET FIT FOR GOOD . A friend taught me that @asiafitnesstoday.official . How do you develop the skills to do this?... . It’s hard I know . It begins with the HABIT . Just like brushing your teeth . Get up and move daily . Drink water daily . Eat nutritious food . Sleep at a reasonable time daily . Watch your self talk daily . Then? . ......PRACTICE....PRACTICE... . Diabetes does come overnight...it takes numerous steps and decisions.. . High Blood Pressure Obesity High cholesterol Anxiety, mental health Cardiovascular disease . There’s always a TRIGGER . PRACTICE NOW so you don’t have to worry later . . #fit #mentalhealth #diabetes #heart #age #mindset #strengthtraining #womenempowerment #happiness See more
07.01.2022 SQUAT . The amount of times that I have seen someone squat on their toes is astonishing . The amount of times that I see people load up on a squat and complain of pain all the time is massive ... . I was the same . I had to learn the hard way . 1. Assess 2. Get the movement pattern right 3. Stabilise the glutes 4. Work the glutes 4. RINSE & REPEAT . THIS IS DONE WITH ZERO ADDED LOAD . Don’t be afraid to regress to progress Take your time with a ‘specific’ warm up and not ‘stretching’ . REMEMBER . Slow & Steady = consistency and strength . . #fit #squat #movement #injury #rehab #personaltrainer #notjustapersonaltrainer #sydneylife See more
06.01.2022 FACEBOOK wasn't playing nice with live today but MEH we did it anyway!! CONVERSATIONS WITH SALLY I sat down with Bridget a busy Mum who happens to be an amazing natropath. ... We discussed all things: - fitness - menopause - mental health - Mums We discussed COVID life and how that has impacted our mental health in 2020. So if you are a Mum or you are into fitness OR you just want to listen to a GREAT conversation with myself & Bridget watch the video and comment below if you had any takeaways. https://youtu.be/d_kpTL6In1s
06.01.2022 ALL IN . . You can interpret this however you want .... The message being you want change in: . Health Love Work Fitness . You need to really apply yourself . ‘Like Attracts Like’ . Let’s do this . . #fitness #mindfitness #exercise #health #family #2020 #sydney #muchlove See more
06.01.2022 SUCCESS . It’s always challenging . I’m not always eating the so called ‘right food’ but I eat food that helps me sustain my health and fitness long term.... . Yes I eat chocolate Burgers Kebabs . I also have a slight addiction to weird #tiktok lollies chips #takisfuego #iykyk . Anyways majority of the time I’m on point with my: . Exercise Food Sleep Gratitude . In the meantime I like to cook so check out my quick and easy protein oats BABY!! . What do you think? . #food #protein #fitness #cook #personaltrainer #notjustapersonaltrainer #sydney
06.01.2022 How to get back on track how to get back to Routine Number 1. Get the basics down pat for example 2 L of water get out for a walk increase your plant-based fibre more salads Number 2. sleep at a reasonable hour the same hour every night... Number 3. Stop the Christmas alcohol consumption you know what I’m talking about right Number 4. Get a fitness routine happening even if it’s two days for the first four weeks and then you add another extra day Number 5. Rinse and repeat
05.01.2022 Why you NEED to look at the ingredients...
05.01.2022 BEFORE & AFTER . Are you living hAppily EVA AFTER? . The media the FITNESS INDUSTRY is rife with fake GLUTEUS MAXIMUS, fake pecs, fake dis and fake dat... . It’s All good right? . This is not a hate on post it is a WAKE UP POST . It is HARD to stay motivated and train . It’s SO HARD to say Nah nah Nooo to alcohol, ice cream and burgers... yes all in that order . I mean I’m a PERSONAL TRAINER I find it hard what about everyone else? . First things first . STOP THE COMPARISON...you don’t know how hard that person is training, what they are eating and also what anabolic steroid cycle they are on . You aren’t always going to be on it so take one step at a time . Fat-loss is challenging and you need to be patient . Get the fundamentals down..sleep, nutrient dense food, exercise, water and a bloody GOOD solid support system . STOP trying to find motivation and find a solid WHY!! Why are you here?? ...... .......’,,,,***** MOTIVATION ENDS very quickly so you need to have that inner little SWITCH OF FIRE that lights up every time your brain wants to give up . LIGHT THE FIRE .... ....... & .............keep it ................... ReAL................. . . #fit #fitnessmotivation #fitnessjourney #fatloss #aussie #sydney #personaltrainer #fitgirl #mindset #love #loveyourself #arab #real #realistic #beforeandafter See more
03.01.2022 GET UP . It’s time for you to take a break and move a little . Try these three easy mobility drills to give some attention to your:... . Hips Spine Neck and shoulders . We are sitting down way too much . We are definitely eating way too much . So to reduce the likelihood of that back pain you had or have that keeps creeping up on you it’s TIME TO MOVE . Try these movements and add a reminder to your phone to do them every 30 minutes - 1 hour . I guarantee you will feel better . Move to feel good and move to feel happy . . #exercise #work #desk #sydney #personaltrainer #notjustapersonaltrainer #strength #fit #happy See more
03.01.2022 Don’t over complicate it . Sometimes we eat more . It happens... . Just make sure you eat less the next day . Increase your plant base fibre, eat less processed foods, drink more water and BOOM . REMEMBER . It’s a marathon for your health NOT a 4 week sprint! . . #fitness #food #calories #happiness #aussie #fatlossjourney #weightloss #wellness See more
03.01.2022 If you aren’t satisfied with the answers given . Find your own solution . My Mum has never strength trained but just like many people ESPECIALLY older adults ABSOLUTELY needs to, why?... . I’ll tell you why but first here is a few things I’ve heard from allied health professionals, specialists, GP’s who are academically more qualified than me. . - She should ‘walk’ - She should ‘garden’ - She should perform ‘stretches’ or ‘gentle’ exercise - She should take tramadol morning and night . . Strength training aids to not only increase lean muscle but: . Strengthen bones and improve bone density Strengthen ligaments and connective tissue Challenge the energy systems Challenge and improve blood pressure Improves sleep Posture CONFIDENCE . The list goes on. . I refuse to give up because QUALITY of life is so much more important than just taking that pill that someone prescribes. . WATCH THIS SPACE . . #fitness #senior #strength #exercise #squats #mum #aussie #arab See more
03.01.2022 CHIN UPS, PULL UPS . Whatever you call them I have always struggled with them . Why?... . 1. They are super difficult 2. I’m not what you call a light weight 3. Not my strong point . How did I overcome and actually pull myself up: . Practice .......Different ............. Forms ................. Of bodyweight rows . It also helps if you weight less (don’t get angry at me it’s just physics mechanics and motion and it’s causes) . The more you do the better you get at it, start off with the foundations and work yourself up! . . . #back #fitness #pullups #outdoors #training #exercise #fitness #personaltrainer #sydney #aussie #wellnessjourney #mindset #happy See more
02.01.2022 Omg!!! Haven’t done one in ages LETS WALK N TALKOmg!!! Haven’t done one in ages LETS WALK N TALK
02.01.2022 WILL ......EATING ...........PASTA ...............MAKE ...................SALLY... .......................FAT? . Short answer? . It depends . If Sally ate over her totally calories with that last meal and it happened to be pasta then Sally will definitely put on some kgs . Overnight? . Yes weight overnight . But not fat . Too confusing? . . So what do you do? . Enjoy your home cooked pasta, eat nutritious food, exercise consistently. . When you TRACK your food for a solid period then you UNDERSTAND you are the MASTER OF THE PASTA . Let’s get back to basics-real food-cooking-enjoyment . Get rid of the protein ball filled with (dates, peanut butter, protein, nuts, chia seeds) if you really feel like a snickers bar that VEGAN ball isn’t going to statist your urges and chances are you will most probably end up eating the whole packet rather than one bar. . TRUST ME IVE BEEN THERE . Happy Cooking . . . #fatloss #pasta #weightlossjourney #personaltrainer #asmr #sydney #aussie #arab #cook #cooking #food #exercise #motivation #healthy #healthylifestyle
02.01.2022 RIDICULOUS . If we take a good look at our actions as. reactions on a daily basis we would realise and insane they are. . Let’s also make a mention to the ridiculous things we SAY TO OURSELVES.... . You will never fit in that They look better so don’t even try Give up Failure I could go on and on . Saying them out loud feels really weird and embarrassing because all of these comments I’ve said to myself . This is a friendly post to remind you do the RIDICULOUS things you say to yourself and THIS NEEDS TO STOP . How? . Be more aware Put your brain on the spot with ‘Hold On A Sec’ . Write down a Encouraging Phrase Or Quote and repeat that for 7 days. . I guarantee you that it will make you rethink your self talk . Self Talk = Outcome .... so what OUTCOME do you want? . , #puppy #sydney #fyp #selftalk #positive #fit #fitness #exercise #brain #heart #health #cardio #dog #dogsofinstagram See more
01.01.2022 HOW TO GET BACK .... 2021 Style How to get back on track how to get back to Routine Number 1. Get the basics down pat for example 2 L of water get out for a walk increase your plant-based fibre more salads... Number 2. sleep at a reasonable hour the same hour every night Number 3. Stop the Christmas alcohol consumption you know what I’m talking about right Number 4. Get a fitness routine happening even if it’s two days for the first four weeks and then you add another extra day Number 5. Rinse and repeat
01.01.2022 DON’t ...bE .......FOOLED ....bY... ... .. .. ... tHE BRIGHT LiGhts . I just finished my #75hard and I failed .. It was HARD.. what did I learn? .. I took away that: 1. You can always make time to train 2. It feels good to be fit 3. Performance is a better goal then fat-loss . So why the LIGHTING post? .. There’s a lot falsifying the truth on social media .. I mean not with just lighting which is on the lower end of the manipulation spectrum .. I’m just saying that fit famous chick or guy you follow isn’t going to be forthcoming with all the added performance enhancing ‘supplements’ they consume to look the way they look. .. Reality is..hard work...bad hair...being bloated and not tanned doesn’t sell. .. Eating nutritious food is hard Sometimes you get sad Donuts are more appealing than salad .. I’m just saying don’t hold the notion of looking amazing 24/7 as gospel and really.. .. I mean REALLY.. ... What do you want people to say at your eulogy? Man she was fit and tanned? .. Or MATE she was an amazing human, made such a massive impact .. PLUS SHE was fit and tanned .. Happy Friday Team . . #fit #family #sydney #light #exercise #aussie #personaltrainer #strength #mirror #mirrorselfie #motivation #journey See more
01.01.2022 I DON’T EXPECT . You to be an athlete . The amount of people I see struggling to walk up a flight of stairs is scary... . It’s not always about lifting weight and hitting the gym . It’s about being able to pick up your kids or grand kids . Gardening . Most importantly living pain free . Living . Need some help with your movements? . . #fitness #nutrition #exercise #lifestyle #happy #notjustapersonaltrainer #aussie See more
