Onemorerep Fitness | Sport & fitness instruction

Onemorerep Fitness

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25.01.2022 Raegs, myself and little bean hope every single one of you had a fabulous family and love filled Christmas!

24.01.2022 10 minute throw together salad with chicken tenderloins, cos lettuce, qukes, mango, pomegranate seeds and handful of crunchy Asian noodles..... delish

24.01.2022 This would have to be my favourite quote. The more I get into my holistic counselling course, the more research I do, the more I see in all of us how true this is. You know that saying that you see a person’s true colours when they are angry or stressed? I think that and when they are in love should be added. Being in love with something, a person or a passion reveals vulnerability in oneself. It strips away years of conditions and habits we have learnt to protect oursel...ves. For most people this is very uncomfortable, it shows us where we need healing. That fear represents suppressed trauma. We are born from love, and only our environments/situations shape what happens next. Pain causes transformation. But it’s our choice whether the transformation is one that enriches or enslaves us. So many people come to me wanting to change their life. Be skinner, more toned. Thinking that this will make them happy. When fundamentally at their core that these things are only temporary. If you think a physical transformation is hard, wait until you really get to work on yourself. I’m far from having all my shit together. But in age I’ve found wisdom that makes me more compassionate, more understanding, more patient. This is true beauty and it is not something that can be taken away, like tight skin and a flat stomach. True beauty radiates not from outer cosmetics, but from the simple joy of making a difference for those that need your voice, passion, and time without expecting or wanting anything in return... D. Burns

24.01.2022 Bump Progress! 18weeks/20weeks/22weeks! I’m actually really happy with myself physically. It’s taken some adjustment but I’m really stoked with how I feel! After my little chat on my story yesterday (it’s now in my bio under pregnancy if you wanna hear it ) I kinda feel like a weight has been lifted. I received so many lovely messages and I truly appreciate every single one. I know preggo stuff isn’t for everyone but it’s so lovely to know that a lot of you have my back! ... But truly, I’m not struggling that much. It’s all just made me even more aware of how judgemental people can be! Anyhoosie... feeling amazing and strong and all the good shit! @ Torquay, Victoria

22.01.2022 Want to try a killer complex? I’d recommend this for intermediate to experienced lifters unless under instruction/supervision of a coach as the lifts need to be done with perfect form. Especially as you fatigue or increase load! Give it a crack and let me know how you go! ... Make sure you’re warm before starting! 5 chin-ups (can be assisted if needed) 5 deadlift 5 bent over rows 5 hang cleans 5 front squats 5 push press 5 back squats 5 rounds! A barbell complex is any series of movements performed back-to-back with a barbell in which the set number of reps is completed for each movement before moving on to the next. It also meansand this is what makes barbell complex workouts so toughthat the barbell never leaves the athlete’s hands until all the lifts and reps are completed. Minimal rest between sets, in other words, stay off your phones and concentrate on the job at hand

19.01.2022 Pregnancy progress! Haven’t done one of these in a while and I know I really enjoy looking at other mums bump/body progressions. I’ve put on 7.5kg since the start of my pregnancy, while away for two weeks over Christmas I think I trained around only 6 times. I ate my fair share of shit too ... We had a midwife appointment last week and She also commented that I was on the smaller side but was not concerned as bubs measured perfectly. Feeling really good, although I am lethargic, definitely have baby brain and I toss, turn sit up, back and side to side constantly. I do feel VERY squished. But she moves so much so she must still have a bit of room! But I am so not complaining, I’ve been super lucky so far!

18.01.2022 Prepping for a comp and doing it properly is tough as hell. A lot of people fall off the wagon food wise, miss workouts. When I first started I was one of them. Well, I never missed a workout. But eat, I did. That’s the thing about the human body. You can’t cheat it, it will show. ... So many clients tell me, I’m doing everything you said, until the day they get sick of lying to themselves (and me) and they finally realise that all those little things add up when done too consistently. Does it piss me off? I only get frustrated for them, not me. You can give people all the tools but if they are not ready any excuse will be good enough to bow out. Like anything in life they will try and find the easier way. Like most things, easier isn’t where it’s at! Once you face this and you become cool with it.....That’s when the real progress is made! After a while these habits you create become second nature making them... you guessed it. EASY! Short term satisfaction or long term success.

18.01.2022 A real cute reminder for all those that live by the scales..... 3.5months and ONLY 4kgs between these photos. Please tell me again how you lost 10kgs in 10 weeks only to lose muscle, feel fatigued and be hungry as all heck! Be kind to your mind and your bodies by realising that all progress cannot be measured by something as fickle as scales.

16.01.2022 I always thought if things were hard it was because it wasn’t meant to be. There’s a difference between things that challenge you, and things that make you feel depressed or don’t feel right. The challenge is knowing the difference, and the only way you can differentiate between the two is to do your inner work.... face your shit. Know yourself. Biggest and most beneficial lesson of my life. Whatever it is, if it doesn’t challenge you, it won’t change you. Don’t be afraid to throw your hat in the ring! The happiest and most successful have been the bravest!

16.01.2022 Honey Mustard Chicken Salad on this fine arse evening Threw together: Mixed lettuce leaf 1/2 chopped cucumber ... 1 Small can corn 1/2 red onion 6 cherry tomatoes 80g bacon - diced 300g chicken breast dusted with some homemade spice 1/2 cup (ish) Praise honey & dijonnaise vinaigrette Bon appetite

15.01.2022 I knocked up this Beef Vietnamese Salad for Dinner tonight! Swipe for recipe! (Web address on last photo)

13.01.2022 Training in the gym has always been my escape, it’s the one place my mind shuts off and I’m totally focused. Not in a Linda Hamilton from The Terminator kinda way, lol. But a everything goes quite and I want to push out and release the day to day crap kinda way, and the only thing that matters is that I leave feeling like I’ve worked. Physical movement has always been my thing. I remember training myself daily at the school oval for upcoming athletics days at the age of 11,... lol. and teaching my little sister @shaenittsjo how to sprint and swim at the hotel pool in Eungella! Training and coaching is a part of who I am and I haven’t had that in months, my therapy was taken away and it’s been really really shit, I don’t know how I’m even alive! (for dramatic effect) I know I’m not the only one, and yeah I’m aware that I can still run and train at home. But nothing beats going somewhere with intention, somewhere you see your friends and clients that feel the same was as I do, that connection @danielandrewsmp cmon let us have our gyms back. People need it. #covidcansuckafatone #covid_19 #mentalhealth #home #freedom #gym #motivation #health #fitness

12.01.2022 Easily still one of my favourite clients and transformations. More importantly this girls inner work has been far greater than anything I can show in this picture. You little legend @lauraross4

12.01.2022 Chicken & Pumpkin Salad for Dins 1/2 bag of spinach & rocket 1/2 onion 2 Rasher bacon... 120g chicken 80g roast pumpkin 30g avocado And a sprinkle of blue cheese and spring onions Annnnnnd because we’re all about balance we had a big block of homemade vanilla slice for dessert!

11.01.2022 Favourite quick podcast of all time and one that gave me my Oprah Aha moment Most people are creating their futures based off the story they tell themselves. Have a listen! It’s only 8 minutes long! Episode #139 ... https://podcasts.apple.com//feel-better-live-/id1333552422

11.01.2022 Today marks 17 years since I made the decision to take responsibility for my health. Like all success stories (and yes I’m happy to state that I have been successful in my journey) my path was nowhere near linear! Im not ashamed of this as a fitness professional, in fact, I’m super proud of it. It made me the coach I am. All the setbacks and successes made me who I am. I AM HUMAN. There’s not a person on this earth that doesn’t fluctuate with weight/bodyfat . Or anything f...or that matter. So STOP bullshitting! To other fitness professionals, STOP portraying perfection, stop inadvertently sharing the message that you need to be 100%, 100% of the time. Teach people about the psychological side of transformation. Teach people how to be consistent and patient, make them understand WHY. The first two pictures are of my #postpartumtransformation I have two children. (Currently almost 31 weeks with my 3rd) Third & Fourth picture was in my 20 week transformation in 2013. I went on to win the Victorian IFBB Figure Division. Fifth picture is where I’ve sat in between these times. Sixth picture is now! 9.5weeks before our little girl comes earth side. I’ve done the work and maintained for almost 3 years at around 73kg and around 11-12% bodyfat. This is why I am good at what I do. I’ve been there. I get it.

11.01.2022 18weeks Vs 20weeks Preggo and we’ve finally popped! I’ve have been next level tired this week and looking at these pics I think I know why. Someone been stealing all my nutrition and energy! I’m not joking from Sunday to today (Wednesday) I’ve been so tired! I haven’t trained at all this week in fear I’d bloody break myself. ... Gyms are open now so be ready for my inconsistent (as per uushh) influx of preggo training pics/vids! @ Torquay, Victoria

11.01.2022 Want to try PT?? Want to head into the holiday season feeling fit and healthy? It’s not too late!! Payment plans are available. Ask the hubbo for an early Christmas present!

10.01.2022 Today’s butt session included my fav Bulgarian Split Squat! Benefits As well as testing your balance to the max which will improve core strength the elevated split squat is a powerhouse of a leg workout, with your quads, calves and hamstrings all set to benefit. The glutes are also heavily involved in the exercise, so it works for anyone keen on perfecting their posterior.... Find yourself a step, bench or any other contraption that you can rest a foot on, it needs to be about knee height. Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench. Your leading leg should be half a metre or so in front of bench. Lower until your front thigh is almost horizontal, keeping your knee in line with your foot. Don't let your front knee travel beyond your toes. (Some trainer will argues this, each to their own tho!) Drive up through your front heel back to the starting position, again keeping your movements measured. Repeat five to 10 times then swap to the other leg. @ Torquay, Victoria

09.01.2022 We’ve all seen posts like thisright? But what does is actually mean? One of the most important reasons to choose high volume foods is for roughage, or fiber. Your intestines need fiber to work properly and to feed the billions of beneficial bacteria that help digest your food and keep you healthy. Vegetables - especially leafy green vegetables like kale, lettuce, spinach or chard - are very high in fiber but also low in calories. Fresh fruit also provides you with volume; ...think apples, raspberries or strawberries. Nutrient-dense foods like salmon and asparagus to berries, nuts, seeds and yams. While these are very healthy foods that will provide you with plenty of important nutrients like vitamins and minerals, some are both nutrient- and calorie-dense. For example, a handful of plain almonds (about 1/4 of a cup) contains about 92 calories. A whole cup of blueberries, on the other hand, only has about 85 calories. High volume nutrient-dense foods allow you to eat more, obtain more fiber per serving and provide you with important nutrients that keep you healthy. The extra volume fills you up, which means you're less likely to overeat because you feel unsatisfied. All of these factors are important in weight loss. Generally speaking, the healthiest high volume foods are real foods, like fruits and vegetables, whole grains, high quality protein and healthy fats.

07.01.2022 10 weeks until the little lady is here and I’m still trucking! I did this cute little complex this morning 8 rounds after a good warmup! 5 push ups... 5 cleans 5 deadlifts 5 shoulder press 5 front squat with a wider stance to accommodate the 30 week bambino As long as you can safety and confidently complete your training sessions there’s no reason to stop your normal routine. Always go to your GP or midwife for advice and I wouldn’t take up anything that was foreign to your normal training routine. But DONT STOP moving!!

05.01.2022 What have we got left in the fridge night.... He had Ling, I had BBQ Chicken. There was Summer Lettuce, Colesaw mix, Qukes, Avocado, and I grabbed some Mediterranean Cous Cous from Woolies. Swipe to see ingredients, macros & cals

04.01.2022 20 weeks preggo! I want you to think of this post when you are about to call a woman pregnant or not, big, small, skinny, overweight. I have spoken to so many women this past few weeks that are forever being told that they are or are to big or small. ... I get it, you don’t really think before you speak, and surely we shouldn’t take it to heart.... you didn’t mean it like that right? But if someone hears something enough they start to wonder. Don’t take away the precious time we have as pregnant women by using the wrong adjective! It makes us worry and steals our joy! It makes us feel like we’re doing too much or not enough. I’m not easily fussed, nor do I take things to heart, but many of us do! Words like beautiful, glowing, healthy, lovely, happy are by far a better choice!

03.01.2022 Lamb Curry Recipe! (Very mild curry) Ingredients... 2 tbsp olive oil 2 x 300g packs diced lamb leg 2 onions, chopped 4 carrots, thickly sliced 3 garlic cloves, crushed 5cm piece ginger, grated 2 green chillies, deseeded, 1 finely chopped, 1 finely sliced 1 tbsp garam masala 1 tsp cinnamon 2 tsp ground cumin 15g fresh coriander, leaves picked and stalks finely chopped 400g tin chopped tomatoes 100ml lamb stock 400ml light coconut milk 125g spinach Rice 1 and 1/3 cups Basmati Rice 4 cardamom pods 4 cloves 1 cinnamon stick 2 fresh bay leaves 1 tsp turmeric Yogurt 400g or 1 and 3/4 cups yoghurt 1 lemon, juice 1 tbsp mint, chopped Salt

01.01.2022 I had a huge hankering for gelato today for lunch (what of it I’m preggas ) But I knew I needed to get that recovery nutrition in so I opted for this instead! 120g frozen banana 50g frozen cherries ... 200ml almond milk 1 scoop nude protein powder The only sad thing about this post is that I’m nearly out of my favourite protein powder @nude_nutrition_australia

01.01.2022 Just over here craving all the salads!! I just threw together some mixed lettuce leaf, capsicum, carrot, cucumber & rice noodles. I have no idea what spices were used in the mince but there was a hit of chilli! I just googled a Vietnamese dressing for the salad and boom! Leftovers for lunch! ... If you’re trying to cut down on your intake of food the best way to do it and to not feel hungry is to go for foods with a high volume over those calories dense foods! I’ll follow up with a post on what this means soon! Oh, and use herbs and spices to get the taste how you want it.