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Ultimate LIFE Personal Training

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25.01.2022 Is this cold, windy weather having a negative impact on your motivation to train and to be active? Struggling to get into the gym on a regular basis? Then why don't you change it up and try Small Group Training? You will receive all the motivation you need to start to feel energised again and to get yourself ready for Spring! Class sizes are suitable for all abilities and fitness levels and are limited to 6 people per class, to allow for individual attention. Contact me now to secure your place!

24.01.2022 One of the best short courses i have done - Strength Training for Women (New Research), Working with Exercise and Body Obsessed Female Clients, Redefining Strength-Cultivating Internal and External Strength, Pregnancy Fitness-Myths, Controversies and Training Considerations and Women Rock-Fit at 40, 50 and Beyond

23.01.2022 When I decided to run the Ultimate Life 28 Day Challenge, I wanted it to be different to the standard "look great in a bikini at the end of 28 days" or "get your best body" and even "lose 5kg in 28 days". Yes, those things are important to some people, however, I wanted to bring the focus back to ourselves - to what makes us happy and what will make us be the best we can be. Ultimately, it is about being happy and being the best we can be - and then we start to achieve our ...goals. It's about creating that balance in your life - to be the better person for you and your loved ones. So, when I sat with my client to talk about what her goals were for the 28 day challenge, it was all about making time for herself in what is a very hectic schedule - and what would make her happy and less stressed. The goals were not about weight loss or fitness at this stage. It was more about a happy and healthy mind. One of the things we chatted about was that she used to love to paint - so my challenge was for her to do me a painting during the 28 Days. And wow! What a talent I didn't know about! Not one painting, but 4 (so far!) - and I think you will all agree, this 28 Day Challenge has been an amazing success for my client. In her words - "I am doing something which I really love but at the same time I am missing out on the exercises. I guess we don't get everything. But, I am happy. Thanks for arranging this wholesome wellness challenge minus the irritating exercise regime. Loving it". Not many people will tell a PT that exercise is irritating, but this to me is what it is all about - being happy and doing what you love. Once we are doing that, we create our own wellness and the health, fitness and activity will also come. See more

23.01.2022 Do you find yourself drinking less water in winter? It is just as important now as it is in summer. Up your water intake by including organic, herbal teas throughout the day. Your body uses water in all its cells, organs, and tissues to help regulate its temperature and maintain other bodily functions. Because your body loses water through breathing, sweating, and digestion, it's important to rehydrate by drinking fluids and eating foods that contain water.

22.01.2022 Habitude - it's all about putting habits and attitude together! We all know, that at the best of times, getting our nutrition and lifestyle choices right can be a tricky path to navigate. If you are in need of any advice at all, Kris is the person to chat to. I feel very privileged to be able to work alongside Kris every day and get to share in her enormous wealth of knowledge and "voice of reason" style of coaching. I would recommend Kris 100%

19.01.2022 Loving this 28 Day Challenge :) "Change of mind set, changes your day/week. I have gone from feeling really crappy after being sick for awhile to feeling fantastic. I have been to bed on time to ensure I get 8 hours sleep, to then get up early in the morning to head to the gym. With my busy schedule with the kids activities I have also managed two hour long walks, theres no point standing around in the cold at soccer training.... I am also back to eating every 2-3 hours, as I find this works best for me & not skipping meals which is another big factor in my lifestyle. Ive had no extra me time, but Im happy with my me time at the gym. I have a very strong mindset, I have not cleaned out my pantry of so called bad food, but what I have done is a container just for me which has nuts, seeds, protein powder, etc which is just mine & a do not touch to hubby & the kids... Cant wait to see what next week brings as I cheated & went on the scales this morning & I have dropped over a kilo..."

19.01.2022 Rainbow Spring Rolls (courtesy of Raw Guru) These are great for a healthy lunch, an entree if having people for dinner or just an easy dinner for you one night. If you have never worked with Rice Paper before, it is so easy - just follow the directions on the packet and you can't go wrong! Ingredients:... 10 large rice paper wraps or 20 small ones about 300g carrots (2-3 carrots), shredded or grated about 300g beetroot (1-2 beets), shredded or grated 1 small handful shredded or grated cabbage 1 green apple, cored and shredded or grated 1 handful finely chopped kale 3 TBSP olive oil 3 TBSP apple cider vinegar 1 tsp garlic powder 1 tsp onion powder pinch salt pinch pepper 1 TBSP toasted sesame seeds (or use raw) 1 TBSP toasted sunflower seeds (or use raw) For the dipping sauce 2 tsp dijon mustard 1 tsp maple syrup 1 tsp olive oil Method: Add the veggies (carrots, beetroot, cabbage, apple, and kale) to a medium-sized bowl and toss to combine. 2. Add the seeds, olive oil, apple cider vinegar, garlic and onion powder, salt and pepper, and sesame seeds. Toss to coat. 3. To make the sauce, add all the ingredients to a small bowl and mix with a spoon until nice and fluffy. 4. Follow the instructions on the packet to soften your rice paper rolls (normally it is just soaking them in a shallow amount of water for a couple of mins. Place your filling down the centre, fold up each end and then roll :) . Serve with dipping sauce.

19.01.2022 When we are trying to improve our lifestyle behaviours and habits, this is all we need to do.....

17.01.2022 This definitely is more than a gym membership - a great way to include Semi Private Training sessions with your full gym membership.

17.01.2022 Thanks for letting me join in today ladies - good job it was a nice easy session today :)

16.01.2022 The Ultimate L.I.F.E. Personal Training 28 Day Challenge has finished - and what amazing changes we saw! Amazing results from everyone- and such good attitudes to the way you have all taken on the challenge and made it work for you - in whatever shape or form that was. It makes me extremely proud to be able to work with you all and I feel privileged to be able to play just a small part in your ongoing journey to overall Health and Wellbeing - again, in whatever shape or fo...rm that takes for you. When we have Health and Wellbeing, we have happiness, and that is what I continually bang on about - we need to be happy! Every one of you stuck to your promises to yourselves, without going overboard and getting bogged down in the detail - I congratulate you all on your amazing achievements and am looking forward to another 28 Day Challenge soon :). Huge congratulations to Bec Steele, Vanessa Ilias and Renae Ellis on outstanding results - this challenge was not all about how much weight you could lose or how good you could look in a mirror - it was about shifting your focus to health and wellbeing and it has definately paid off! Well done! xx

16.01.2022 Everyone keeps telling me that Spring is almost here - I don't see it myself! That's why this Chicken Pot Pie Soup is going onto my menu planner next week! Ingredients: 3 cups cauliflower florets 3 cups chicken stock... 1 cup almond milk 1 tbsp olive oil 1 onion finely diced 2 cloves garlic 1 cup diced celery 1 cup diced carrots 1 tsp rosemary chopped 1 tsp thyme chopped 1/4 tsp salt 1/2 tsp pepper 1 cup peas or chopped green beans 2 chicken breasts shredded (2 cups) 1 tbsp chopped fresh parsley 1. Place the cauliflower florets in a large pot on medium heat along with 1 cup of the chicken stock (you want enough stock to almost cover the florets, so you may need to use more stock depending on the size of your pot) cover and steam the cauliflower until very tender. 2. Transfer both the cauliflower and any remaining liquid in the pot to a blender. Add in the almond milk and 1 cup of chicken stock and blend until completely smooth. Set aside. 3. Add the olive oil to the pot along with the crushed garlic and onion and cook for approximately 4 to 5 minutes until the onion becomes translucent. Add in the celery, carrots, rosemary, thyme, salt and pepper. Pour the remaining 1 cup of chicken stock into the pot and let everything simmer for 8 to 10 minutes until the carrots become tender. 4. Add in the peas, shredded chicken and the cauliflower puree and cook for another 5 minutes until everything is warm. If the soup is too thick add in more chicken stock until it reaches your desired consistency 5. Garnish with fresh parsley before serving

14.01.2022 Another great story - 2 weeks into our 28 Day Challenge :: "Just thought I'd touch base with you as I've been quiet at plenty valley jetts lately. But I've been super active this week, inside and outside the gym. ... My health is almost back to full potential. I feel really good within myself and my confidence is also shining through. Hubby has been incredibly motivating especially keeping me on track with my diet. We have been going to the gym in the mornings at 5am at lyndarum. Yesterday i went snowboarding for the day and boy oh boy was that a workout. I feel the my snack eating has really subsided this week. The need to reach for that sugar boost has subsided. Maybe the habbit had more to do with wanting it eather than needing it."

13.01.2022 So good to have such amazing clients: "My goal for the 28 day challenge was not only to lose weight, it was a chance for me to refocus, after 2 surgeries in the last 2 years & just prior to starting the challenge sick for 6 weeks it gave me the chance to think about & make time for me. As a busy wife, mum who works & has 3 kids who all do after school & weekend activities, it doesnt leave much me time. I was feeling very sluggish, tired & only sometimes motivated to keep up ...a fitness regimen, thought it was a good motivation concept for me to start, well restart my road to feeling good about myself. I was not convinced I could do this as with school holidays on during the challenge thats where all routines go astray & sleep ins always look so much more appealing than getting up & going to the gym. Although my diet was not too bad, I would skip meals also, this was something I changed during the challenge, eating every 2-3 hours & watching my portion sizes. I did also set a goal of going to the gym everyday (Monday-Friday) & walk instead of standing around at soccer trainings, which I did & I got up & went to the gym everyday over the school holidays. I wanted to see some change, cause knowing if I did it would motivate me more to keep going after the challenge. I felt good after the first week & 4 weeks on I feel fantastic, I have noticed change cause when I put on certain clothes they are a little big for me. I have had compliments from other mums saying I look great, so if they noticed & I noticed, I must have been doing something right. Thank you for your encouragement & support, means a lot. I will continue after the challenge, cause summer bodies are made in winter, lol." See more

12.01.2022 Chickpea, Sweet Potato and Onion Bake A great vegetarian recipe for dinner.....(recipe courtesy of Cadence Health) Ingredients... Two large sweet potatoes Cold pressed olive oil 1 red onion, cut into wedges 4 tablespoons olive oil 2 teaspoons mustard seeds 1 teaspoon turmeric 1 teaspoon cardamom powder 2 teaspoon balsamic vinegar teaspoon fresh ginger, chopped 400g can or pre-prepared chickpeas, drained and rinsed DRESSING unsweetened plain yoghurt lime juice coriander or mint, chopped Olive oil to drizzle Method Preheat oven to 180oC Add some olive oil to a baking pan to place the sweet potato and onions in. Peel and slice the sweet potatoes length-wise and in half (if required) and place in the baking dish. Cut the onion into wedges, separate and place into the baking dish with sweet potato. Toss the potato and onion together to coat in oil, season if required. Bake in the oven until tender and lightly golden, usually around 30-40 minutes. In a separate baking dish add 4 tablespoons of olive oil (more if you like) and place it in the oven to heat for 2 minutes (you will be adding the chickpeas to this so it only needs to be big enough for these). Combine the chickpeas, mustard seeds, cardamom, balsamic vinegar, ginger and a little olive oil in a dish and mix together. Remove the oil in the oven and add the chickpea mix, stir and ensure all ingredients are thoroughly coated. Place the chickpea mix into the oven for 15-20 minutes until the chickpeas change colour, but before the mix begins to dry out. Youll find the chickpeas soak up some of the oil so you may need to top it up. Place the sweet potatoes and onion onto a serving platter and place the chickpea mix across the top of the potato. Top with yoghurt, sprinkle with coriander, a drizzle of lime juice and olive oil to moisten.

11.01.2022 https://www.fionatuck.com//Feeling-exhausted-and-depleted-

10.01.2022 I always like to include a few vegetarian dishes throughout the week - and this is a great one that can be thrown into the slow cooker before you leave for work in the morning :). It works just as well with quinoa instead of rice if your prefer. Vegetarian Lentil Stuffed Capsicum 1 onion, diced... 1 tbsp olive oil 2 cloves garlic, diced 400g tin tomato puree Pinch dried oregano 2 cups cooked rice 400g tin lentils, drained 2 tbsp sun-dried tomato pesto 2 tbsp chopped flat-leaf parsley, plus extra to serve 2 spring onions, finely sliced 6 large capsicums, various colours 3 bocconcini balls, sliced in half Cook onion in olive oil over medium heat until softened, then add garlic and cook for 1 min more until fragrant. Add tomato puree and oregano and stir to combine. Pour into slow cooker pot. Place rice, lentils, pesto, parsley and spring onion in large bowl and mix to combine. Stuff capsicums with mixture and place in slow cooker snugly side by side. Cook on low for 8 hours or high for 4 hours. Place cheese on top of each capsicum and keep cooking for 10 mins until melted. Serve topped with extra parsley and a side salad. (recipe courtesy of Wellbeing)

10.01.2022 Looking for a week away filled with Health and Fitness? My client Amanda, together with Where 2 Travel Greensborough have put together a Health and Harmony Package at Club Med in Bali. For any further details, contact Where 2 Travel Greensborough on the contact details shown. (Note: I am posting this on behalf of my client and have no financial interest whatsoever in the packages on offer or no personal knowledge of the retreat on offer)

09.01.2022 I had the pleasure of seeing Lisa Wilkinson present yesterday and she referenced this quote. So, so true!

08.01.2022 As females, we do sometimes forget who we are and how important we are not only to others, but to ourselves. This feedback on the recent 28 Day Challenge says it all: "I accepted Mandys 28 day challenge in order to liven up my robotic routine life. But, not even for once I imagined achieving all my goals. And, now it is over and I am happy and proud to say that I achieved most of my goals. This challenge for me was not about weight loss. But mostly for appreciating myself a...nd feel important of myself which sometimes, as women we all tend to forget how precious we are to other creatures on this Earth. I had the best 28 days. I concentrated on myself and made sure that if I didnt feel like doing something at a particular time and it was not an important work I wouldnt do it. It did take a lot of courage to come to terms with such decision as I am an active, workaholic person. I did eat junk food more often than I would normally eat; but I was happy indulging myself in the things I liked but never found time because I was busy putting others ahead of me. After 13 years for once I felt like a young girl, free of worries, not forgetting that I was still with my beautiful daughter and a quiet husband. I have always appreciated small things in my life more than anything and this challenge proved me right. It was more of a mental challenge than the physical one for me. I guess that is what made it more interesting. I was testing myself all the time in terms of patience, creativity, general knowledge and other fun stuff than worrying about how much I have put on or which dress I cant fit into any more. I had a great time and I am going to continue doing what I did and improve the quality of my life by being more human than a robot. I look forward to more challenges organized by Mandy in the future." See more

08.01.2022 The Super 600 made an appearance at today's Small Group Training. Join us now for workouts that will challenge every muscle in your body (i was short on time for my own training session so just did a Super 300 circuit - see time is not an issue!!)

08.01.2022 An amazing 4.5 years running Ultimate Life PT out of Jetts at Plenty Valley. Met some of the best people and hopefully helped to change lots of lives - and most importantly had so much fun. Good friends made, friendships that go much beyond a trainer/client. Time to move to a different location and so excited to be starting at Healthy Fit in Fitzroy North tomorrow.

07.01.2022 Here's your workout for the weekend! Do each exercise, back to back, 10 reps of each exercise, and for 5 mins. Then move to the next two exercises....and so on. One of the most effective ways to train. I've just done it....so can you :)

06.01.2022 "Wow this 28 day challenge is really working for me Mandy! Just with cleaning up my eating habits everyone has complemented me tonight saying I look really happy and full of energy and have a glow to me. They are all asking what I've been doing and I said " Just clean eating " I feel amazing! So good to be feeling alive and bright again! Just proves that eating healthy and regularly really improves your moods/ mindset! Can't wait to continue on even after the 28days! Thank you for being a great friend/trainer and your support is very much appreciated

06.01.2022 Remember, you can train every day, you can commit to doing 10,000 steps every day, you can increase your incidental exercise - BUT if you don't get your nutrition right, you are wasting your time! Winter has gone on a long time, and it is easy to fall into old habits and eat hearty comfort food - but remember, portion size and clean simple eating are what will get you to where you want to be1

03.01.2022 Thank you for the beautiful feedback - this is what the Ultimate L.I.F.E. Personal Training 28 Day Challenge was all about: "Mandy Firstly i just want to say a massive thank you for not only your ongoing incredible support in more ways than one but your also kindness and how comfortable I feel when im talking (rambeling) to you.... You are truly an asset to jetts. The 28 day challenge to me has been an amazing adeventure. It has brightened my spirits and gave me huge incentive to look after my emotional and physical health. In the begining i was feeling low and my health was not the greatest. Half way through the challenge I was seeing physical results and it gave me the willpower to push harder and give it all I could. I tweaked My eating habits and noticed I had more energy and my snacking subsided because my meals were more nutrious and delicious from the small changes I made.My hubby jumped on the bandwagon which made it so much more fun to hit the gym. At the end of this challenge i was extremely proud of what I had achieved and i can't wait to set my new goals and start working towards new and exciting challenges. Thank you again. Thank you.Thank you.Thank you"

03.01.2022 Looking to try out a new place to workout?

03.01.2022 The Ultimate L.I.F.E 28 Day Challenge is all about bringing focus back to your own health and wellbeing - and this is the sort of feedback that makes my world go round :) "Yes what a wonderful day l have managed to already do my 10,000 steps for the day and are heading for 13000, this challedge is giving me purpose and l hope l can keep it up."

02.01.2022 Calling ALL Women To Come Join Us In Our Commitment To Empower Other Women We invite ALL women to be part of Healthy Fit Women,in the 21 day STRONG WOMEN ...CHALLENGE, and help raise much needed funds to support the women of the world who are desperately working towards achieving social justice, gender equality and poverty eradication. WHAT IS THE CHALLENGE? For 21 days, (5 Nov - 25 Nov) you will receive an email and link to a video outlining a fitness challenge. You will be able to choose your level of fitness challenge Beginner, Intermediate, Advanced. You do NOT need to have a certain level of fitness to join or be a gym goer The idea is to complete the challenge each day and have friends, family and others support you in your efforts and donate to this cause. JOIN HEALTHY FIT WOMEN To join Healthy Fit Women you do NOT need to be a Healthy Fit member or client. We welcome ALL women to join in. You do NOT need to go to a gym to do the given exercises. Healthy Fit Staff will offer you support in completing the challenge. We welcome you to call on us for any assistance you need to complete your challenge. We are happy to help you. We invite you to encourage other women to join the challenge and be part of Team Healthy Fit Women and help raise awareness and funds Every dollar you raise through this challenge supports women on the frontlines of emergency response - empowering them to be recognised and treated as the strong women leaders we know them to be. HOW TO JOIN HEALTHY FIT WOMEN Please join us in helping to make a positive difference to the lives of women less fortunate than us by clicking on the link below and signing up for the Challenge. https://strongwomenchallenge.org.au/signup Create your profile and search for Healthy Ft Women to join the Team We encourage all men to support us in our efforts and donate to a Healthy Fit Women pledging support for the challenge and commitment to eradicate social injustices Please feel welcome to reach out if you have any questions or need assistance in completing the challenge

02.01.2022 An easy weeknight dinner that only takes 30mins to make. This recipe serves 2. Baked Sweet Potatoes with Broccoli Pesto and Chickpeas Ingredients... 2 medium sweet potatoes 1 cup broccoli florets 7-10 basil leaves 2 Tbsp olive oil 3/4 cup chickpeas 1/2 tsp coconut oil 1/2 tsp cumin 1/4 tsp paprika 1/4 cup red cabbage, chopped 1 tsp pine nuts - toasted Instructions Preheat oven to 200 degrees. Spray a baking sheet with a little bit of oil, then cut sweet potatoes into halves and place skin-side down. Bake 20-25 minutes, or until soft. While the potatoes are baking, blend the broccoli, basil, and oil to create the pesto. Set aside. Cook the chickpeas over medium heat with coconut oil, cumin, and paprika for about 5-10 mins. Top each sweet potato with chopped red cabbage, chickpeas, pesto, and pine nuts. Serve warm and enjoy! (recipe courtesy of Jar of Lemons)

01.01.2022 There is nothing not to like about these Oven Baked Pea Falafels - and so easy to make too! Put them on your menu planner this week :) Ingredients 100g ground nuts, such as almonds, walnuts, hazelnuts 1 tin chickpeas, drained... 100g peas (frozen or fresh) 2 cloves garlic, minced 3 spring onions, finely chopped 2 tbsp lemon juice 2 tbsp almond butter or tahini Pinch sea salt & pepper 1 tsp paprika 2 tsp ground cumin Handful coriander, roughly chopped cup pepitas Sauce 1 cup Greek yoghurt 2 tbsp tahini 1 tbsp lemon juice 1 tsp lemon zest Small handful coriander, finely chopped Method Preheat oven to 200C. Blitz pepitas in food processor until small pieces. Place pepita pieces in small bowl. Place all ingredients (except sauce ingredients) in food processor and blend until well combined, but still a little chunky. Roll into small balls, then roll in pepitas. Place on baking tray with baking paper and bake for 40 mins, turning after 20 mins. Blend all sauce ingredients together in small bowl and serve with falafels. (recipe courtesy of Wellbeing)

01.01.2022 I first learnt to do this at a Mack and Bosco retreat a few years ago. A niggling shoulder/arm issue meant I haven't been able to do for a while, but today - BOOM! Certainly not perfect by any means and I now need to learn to get my legs straight up into the air, but it just goes to show that with proper care, training and respecting our bodies, we can always return to what we want to do :)

01.01.2022 https://www.self.com/story/sore-muscles?mbid=social_facebook

01.01.2022 Exercise is a great way to boost our serotonin levels - the "feel good" hormone that protects us from anxiety and depression. There are also lots of other ways to boost your levels too :)