Vigour & Fettle in Woodford, New South Wales | Fitness trainer

Vigour & Fettle

Locality: Woodford, New South Wales

Phone: +61 468 660 853

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25.01.2022 yes this is a celebratory gyms re-opening post whose excited!? but more importantly.. there is a special sale coming soon in theme of this..

24.01.2022 returning to the gym it’s safe to say your fitness and strength isn’t going to be what it was pre iso.. which is obviously expected, how could it be! but there is no need to smash yourself at the gym with longer sessions because you feel like you need to make up for the time you lost or even trying to lift what you were before because truth is you are going to be soo sorreee after those first sessions back and if you go too hard you ain’t gonna be able to wa...lk for a week and then you won’t even be able to do anything at the gym so what’s the point!? my advice would be just take it easy and ease yourself back into what you were doing pre iso/gyms shutting (so you can actually walk and train again the next day), don’t feel guilty or sad if your progress has derailed slightly (this is expected, and it’s OK), you will be back on track in no time! OR if you don’t even feel like going back to the gym yet, that’s fine too! you need to enjoy exercise, not let it be a chore See more

24.01.2022 it’s almost christmas eeek! & only this week & next until my last day of training. I will be on holidays from the 19th of december & returning back on the 15th of january. book in now for classes & PT before it’s too late! the last class for 2020 will be on Saturday the 19th & it’s going to be a fun one! I expect to see all your christmas attires & there will be plenty of prizes to win! limited spots are available so make sure you get in fast

23.01.2022 returning to the gym its safe to say your fitness and strength isnt going to be what it was pre iso.. which is obviously expected, how could it be! but there is no need to smash yourself at the gym with longer sessions because you feel like you need to make up for the time you lost or even trying to lift what you were before because truth is you are going to be soo sorreee after those first sessions back and if you go too hard you aint gonna be able to wa...lk for a week and then you wont even be able to do anything at the gym so whats the point!? my advice would be just take it easy and ease yourself back into what you were doing pre iso/gyms shutting (so you can actually walk and train again the next day), dont feel guilty or sad if your progress has derailed slightly (this is expected, and its OK), you will be back on track in no time! OR if you dont even feel like going back to the gym yet, thats fine too! you need to enjoy exercise, not let it be a chore See more

22.01.2022 meet diane (my second mama) diane started training with me 12 weeks ago and this has been her results... 4cm off the waist and 3cm off the hips! ... what we have done over the past 12 weeks: weeks 1-4: training once a week PT upper body strength sessions. weeks 5-12: training twice a week PT x1 upper body strength session, x1 lower body HIIT & my zoom class! bring on the next 12 weeks @ Vigour & Fettle See more

22.01.2022 Ten facts you might not know about me 1. Im an absolute SUCKER for reality TV 2. I went through a huge hippy phase in my teenage years... 3. Im originally from The Blue Mountains but now live in the WERRO. 4. I am *obsessed* with Harry Potter - I can assure you, youve never seen all 8 movies as many times as I have. 5. My other passion is singing 6. I have a little fur baby called Rufus (du sol) 7. I am extremelyyy good at limbo 8. I solo travelled through Europe for 10 months after finishing high-school 9. I LOVE Christmas. As soon as December hits, all youll hear is Christmas carols 10. And following on from the last one- I am a major Michael Bubl fan. Ill be going to my second concert of his in February! See more

20.01.2022 level 1 boxing courses for january are now up! you know how quickly spots filled up last time so get in quick as there’s only 2 class sessions available this time! monday nights: 6:00-7:00pm &... friday mornings: 6:30-7:30am head to https://www.vigourandfettle.com.au/purchase/here to secure your spot now! See more

20.01.2022 YAY BOOTCAMP CLASSES ARE FINALLY HERE Starting as of next week (Wednesday the 11th & Thursday the 12th) at Gloria Park tennis courts in Hazelbrook!! DM me to secure your spot if youd like to come along and get a good sweat on

19.01.2022 Does it really matter if I warm up and cool down? The answer is abso-fricken-lutelyyyy!!! Warming up increases your body temperature and the blood flow to your muscles. It prepares the musculoskeletal system for exercise, reduces the chance of muscle injury, increases heart rate, respiration rate AND it improves blood circulation which helps you perform during your workouts to the *best* of your ability! ... SO, if this is correct.. should I do static stretching for a few minutes before I workout and Ill be sweet? No! Static stretching before a workout can overextend, relax your muscles and essentially decrease the power and strength required from your muscles whilst you work out. Its extremely important that you increase blood flow into the muscles to avoid injury. Its for this reason that static stretching is for perfect for *after* vigorous exercise; it helps the body slow down and aids recovery both mentally and physically. Cooling down helps reduce waste products (lactic acid), reduces muscle and joint stiffness and improves your recovery time between workouts. Before a workout? Thats where *dynamic* stretching comes in. When your body is properly warmed up, your muscles and joints are ready for maximum flexibility, which means you can perform each exercise with correct form that maximises results and minimises risk of injuring yourself. Start off with a light walk on the treadmill gradually building the intensity (this could be by increasing the speed or incline). After your walk, begin some dynamic stretches such as trunk twists, leg swings, arm circles, glute band activation, body weight squats, lunges & the list goes on! To cool down? Jump back on the treadmill and do a slow but steady walk to drop your heart rate back to its steady state, then begin to do your static stretches. Stretching can take time so just stretch the muscles/muscle groups you used during your workout. Spend about 10-15 seconds on each stretch 2-3 times through- Like dynamic stretching, static stretching isnt just for the muscles, but for the mind, to be in sync with your body & relaxing your mood See more

18.01.2022 WIN A FREE BUDDY PACKAGE (VALUED AT $210) Conditions of entry: -Tag your friend in the comments below -Like and share this post -Like this page... AND If you're on Instagram follow @Vigourandfettle To book PT packages, programs, classes visit the link below https://www.vigourandfettle.com.au/new-products-1 Note: competition ends in 30 days

16.01.2022 5 ways you need to change your workout when youre pregnant Firstly before you do anything, make sure you have clearance by your doctor! 1. Lighter load, volume & intensity (no more then 20kg) ... 2. Eliminate high impact; no skipping or jumping exercises 3. Avoid stretching your quads, hammies & glutes. Theyre already loose enough! 4. Stretch out your hip flexors & back 5. Avoid core exercises (especially if you already have quite a strong core) so that your stomach is loose and not tight. If your core is tight there isnt much stretch whilst the babies growing and during labour it will end most likely in core separation (ouch) See more

15.01.2022 5 fun facts to get to know me a little better 1: My mum is a Nurse & shes a bloody good one!!! She got nurse of the year in NSW!!!! #prouddaughter #thatsmymum @snappergilbert 2: Top 5 artists of all time are ADELE, Matt Corby, Whitney Houston, Michael Bubl & Angus and Julia Stone... 3: I own 40+ pairs of shoes (yes I need a pair of shoes for every outfit option!!) 4: Growing up I always wanted to be a preschool teacher but shortly after giving it a go... I realised, this aint for me. #littlegremlins 5: If I had to choose one meal to have for the rest of my life it would be Guzman y Gomez Burrito bowl (brown rice, pulled beef & guacamole) See more

14.01.2022 so happy that outdoor classes can return next week!! yehaaaww whose ready!? here is an updated timetable for classes (including zoom). there will be a max of 10 people per class (excluding zoom) and everyone will have their own stations with social distancing in place! ... you can book through my website now to secure your spot! head to the link in my bio or google www.vigourandfettle.com.au * * * * * #zoomchallenge #zoomies #zoomclasses #bootcampworkout #bootcampfitness #onlineclasses #onlineclass #fitnesstraining #fitnessmotivations #fitnesschallenge #fitnessinstructor #workouttips #workoutideas #workoutbuddy #workoutlife #workoutplan #workoutfromhome #workoutmode #workoutinspiration #workouthard #workoutroutines #workoutchallenge #motivationiskey #motivation #motivationfitness #motivationforfitness #motivationalcoach #motivationalposts #fitnessinstructors #vigourandfettle See more

13.01.2022 exercising doesnt *always* have to be about the gym & lifting weights today me and my pal @duncan_carnall did a 2km swim & boy did we use our muscles & burn some serious calories!!!

13.01.2022 6 weeks & 6 kilos down, need I say more to this incredible transformation.. Tess began training with me 6 weeks ago and the transformation both mentally and physically has been huuuge! (as you can see) What Tess has been doing weekly to achieve this: ... x1 hour HIIT personal training session x4 30 minute run x1 45 minute dance class -less alcohol -ditched the bad food choices and replaced them with healthy ones! -higher food intake (yes thats right! more food!!) In order to get results, you dont need to be extreme, just consistent.

13.01.2022 why choose personalised programming? because its designed specifically for , goals & needs! having a program to follow can also be an effective way to keep you motivated & accountable if you need a little push and direction in the gym.... so whether you need something to follow when you go to the gym, need help to reach your goals or if youre looking to take your training to the next level, a personalised program is for you! at home programs are also available if you dont like being in a gym or if youd rather steer clear of the gym with everything going on at the moment! head over to www.vigourandfettle.com.au to fill out a questionnaire and get the ball rolling! See more

12.01.2022 6 weeks & 6 kilos down, need I say more to this incredible transformation.. Tess began training with me 6 weeks ago and the transformation both mentally and physically has been huuuge! (as you can see) What Tess has been doing weekly to achieve this: ... x1 hour HIIT personal training session x4 30 minute run x1 45 minute dance class -less alcohol -ditched the bad food choices and replaced them with healthy ones! -higher food intake (yes thats right! more food!!) In order to get results, you dont need to be extreme, just consistent. See more

11.01.2022 lets talk glutes we all know that having some good looking buns is ideal, buuut have you thought about the actual benefits of having a strong butt? for many people, their glutes remain inactive or switched off. inactive glutes can mean that the muscles are weak and are not relied on as much as they should be during exercise.... so what are your glutes? your glutes or more specifically, your gluteal muscles refer to the 3 muscles in your butt! your gluteus maximus (the main, large muscle that shapes the majority of your buns), your gluteus medius and your gluteus minimus (two smaller muscles that assist your body in moving your body). together your glutes work with your other core muscles to support your spine and help to maintain your posture! learning to activate your glutes properly is suuuper important so that you can strengthen them and use them properly!! the strength of the glute muscles can have a major impact on the overall strength of your body - your glutes support your core - help to support a range of exercises and big compound movements - help avoid muscle imbalances which can lead to decreased muscle mobility this is so important for women AND men!! (so dont be shy to activate & work your glutes boiz!) * * * * * #glutes #glutesquad #glutesprogress #glutesgiving #glutework #gluteworkout #gluteworkoutwithbands #resistance #resistancebands #resistancetraining #theresistance #resistancebandsworkout #resistanceband #activate #activateyourbody #activateyourglutes #activation #muscleactivation #activationexercises #gluteusmedius #gluteus #gluteusmaxout #gluteusworkout #vigourandfettle #fitnessinstructor #fitnessguru #fitnesstraining #fitnessvideos #fitnessfam #fitnessmotivations See more

11.01.2022 get the gift you know they will love and use this christmas! gift cards are now available to purchase, link in bio the perfect gift for your fellow fitness friends that won’t go to waste! shout that special someone some sessions on you for chrissy! gift cards can be used on any kind of session, whether it be for classes or PT!

11.01.2022 banded bear squats one of my favourites at the moment (ask my bootcampers heheh) Ive been super setting these bad boys with my front squats lately to really exhaust my quads and fuar do they burnnn!! keep your shoulders in line with your hands, knees hovering just off the ground... fully extend at the knees squeeze up through your quads breathe out on the push, breathe in on the way back down pull the band tighter for more resistance the whole way through GOODLUCK See more

09.01.2022 - SALE SALE SALE - gyms are opening again, but are you ready? have you set your goals? do you know what you want to achieve? how youre going to achieve it? (this is where i come in..)... for a limited time only, my 8 week personalised programs (tailored specifically to YOU!) will be on sale for just $99! get your plan sorted now, get motivated & lets make this comeback stronger than ever. if you have any further questions about the process please DM me! otherwise head to my website and select the page purchase to purchase your 8 week program, fill out the program questionnaire and I will be in touch soon! sale ends 23rd of June, dont miss this! * * * * * #sale #sales #hotsale #onlinesale #salesalesale #programming #programmer #program #programmers #programminglife #programme #programs #personalised #personalisation #tailored #tailoredtofit #tailoredfitness #fitnessprogress #fitnessprogram #fitnessprofessional #fitnessprograms #fitnessprofessionals #fitnessprogramme #fitnesspromo #fitnessprogramming #fitnessproduct #fitnessprogramsonline #june13 #june13th #gymsopen See more

08.01.2022 a little more info on zoom sessions! you can download zoom on your phone or laptop! if you dont want anyone to see you? thats okay, you can turn off your screen and only see me. however, i would love to be able to see how youre going and be able to give you any tips throughout the workout if you have any other questions please dont hesitate to message me!

07.01.2022 Get ready to be blown away by this amazing 16 week transformation!!! Meet Nicole Nicole is one of my OG bootcampers. Shes been there since day one! But these pics were taken 16 weeks apart! The photos on the left were taken just a couple of days ago and the photos on the right were taken when we started back up after COVID restrictions allowed us to train again. ... To get these amazing results, Nicole has been coming to bootcamp twice a week, walking daily, making smarter food choices but nothing strict & has recently started doing a boxing buddy PT session with @_zoeparker & now they are starting ANOTHER buddy PT session because they just cant get enough! Nicole is one committed lady & she works SO hard EVERY session, so let this be an amazing example of what hard work and consistency can do for you See more

06.01.2022 10 reasons why you should be exercising during pregnancy: 1. Lower likelihood of developing Gestational Diabetes 2. Provides your baby with high energy levels (the mother is the one who passes on the energy DNA!) 3. Provides your baby with a lower heart rate/good heart health... 4. Lower weight gain during pregnancy 5. Easy to return to pre-pregnant weight & body shape 6. Awareness of body posture and changes that are occurring over time 7. Better labour outcome 8. Better recovery after labour 9. Preparation for labour 10. Improve insulin response As you can see, there is a number of reasons (plus many more) why you should exercise during pregnancy; not just for you but for the baby too! photography by: @lucycruickshankphotography

05.01.2022 GIVEAWAY TIME Yes it’s time for another giveaway!! What you will win: an 8 week boxing course level one (valued at $160!)... How to enter: 1. Like this post 2. Tag your friends and family (every tag is a new entry, so tag as many people as you can for a better chance at winning!) 3. Share this post to your story and tag @vigourandfettle (so that I see it) Gloves, pads & wraps provided at every class Classes will begin in October DM for more info or any questions Class times may change from what is listed Winner will be announced on 1st of October, goodluck See more

05.01.2022 what does diet look like? do I weigh my food? do I count my macros? do I stick to a strict diet? do I avoid carbs?.. the answer is a BIG, fat, delicious NO! why? because this is what Ive figured out works for , and something that is sustainable for . ... when I first started getting serious about my fitness and health I began with using my fitness pal to learn more about food and track what I was eating. this was amazing as a beginner who didnt have a lot of knowledge about nutrition but I found that after a while I became quite obsessed with what I was eating and this ended up in me having a lot of guilt when eating bad foods and I started heading down the road of an unhealthy relationship with food.. and I LOVE food!!! (I also do nooot have the time and energy to weigh everything I eat) my fitness pal is such a great tool for tracking your calories, seeing what youre consuming & helping you achieve your goals. so if that works for you, awesome keep doing it! but for mwa, I prefer not to. I eat when Im hungry, I eat well, I eat without the guilt but I know my limits My number one rule is everything in moderation. For example.. if I want that choccie, Ill have it as long as Im not consistently eating chocolate everyday and eating the whole block.. I know its not going to derail my progress & hey, you gotta enjoy the little things right?? and chocolate to me.. thats happiness. often people ask me about carbs or tell me theyre cutting down/cutting out carbs from their diet and I almost want to scream Carbohydratesareyourenergy source! To put it simply, when you eat carbohydrates, they get broken down into glucose (aka blood sugar). they are either used quickly for energy or stored as glycogen in your liver and muscles for later. If youre cutting out carbs you will probably start to feel really drained, weak and lethargic which will mean youre not workout out or getting results to your full potential! Think of your body like a car. In order for it to run you need to fill it up with fuel! Carbs are human fuel See more

05.01.2022 https://instagram.com/p/CIVH2l_FsUM/

05.01.2022 HEY YALL!! MY WEBSITE IS LIIIIVVEE!!!! Im so fricken excited This has been in the works for soo long and it is FINALLY here the website link is in my bio hehe so feel free to check it all out and get familiar ... bookings are now all made through my website, including bootcamp! so please book through my website if you would like to attend bootcamp sessions! (you can book multiple sessions at a time too) #lockitineddie See more

04.01.2022 corona virus and what it means for vigour & fettle; everything will be operating as normal & I will be doing everything I can to keep things as clean as possible in the studio! all of the equipment including mats will be sprayed/wiped down after each session! towels are always great to bring to your session regardless & there will be sanitiser available too! if youre feeling unwell, please respect others & be on the safe side by cancelling your session if you have any questions about the 24hr cancellation policy please dm me and I will keep you all posted if anything changes

04.01.2022 -BENT OVER ROW- Step One: Bend/soften your knees & lean forward from your waist (stick that butt out!) Step Two: Make sure your back is straight with your neck in line/neutral with your spine. ... Step Three: Hold the bar with your hands, palms facing down (unless youre using something else like a sandbag) just wider then shoulder width apart and let it hang with your arms straight. Step Four: Use your hands as hooks & pull through your elbows, keep them tucked in close to your body. Bring the bar to your belly button & squeeze your shoulders together, hold for 1 second at the top, then lower the bar back down. A little tip.. Breathe out when pulling the bar to your belly button (the up phase) & breathe out when lowering the bar (the easy phase). My beautiful client showing us how its done! @claaire_elizabethh See more

03.01.2022 Rest and recovery days play such an important role when exercising; Your body and muscles need time to heal after working out in order to repair, rebuild and strengthen in between workouts. Incorporating rest and recovery periods into any workout program is so so important as this is when your body can adapt and repair from the stress and load your body has undertaken! Recovery also allows your body to replenish energy stores and repair the damaged tissues. Without adequa...te rest time your body will continue to breakdown from intensive exercise! Whilst having rest days (which are great), the worst thing you can do is do nothing. So you still need to make sure you keep your body moving or partake in light physical activity as it helps lactic acid to move out to the muscles. Whether thats taking the dog for a walk, some sort of light cardio, doing yoga/pilates or simply stretching! Sleep (my fave) is also another veryyy important aspect of recovery because it allows the body time to repair, conserve energy, heal and build up the muscles worked during exercise. When we get enough good quality sleep, the body produces growth hormone! The human growth hormone promotes a healthy metabolism, muscle growth and enhances your physical performance so make sure youre getting a decent nights sleep!! (which is somewhere between 7-9 hours) So instead of feeling bad or guilty on rest days please DONT!!! Take those rest days and enjooooy them! Because you deserve it & your body needs it. Your body will thank you 100 times over! Taking rest days will not set you back! It will only do the complete opposite! See more

03.01.2022 banded bear squats one of my favourites at the moment (ask my bootcampers heheh) I’ve been super setting these bad boys with my front squats lately to really exhaust my quads and fuar do they burnnn!! keep your shoulders in line with your hands, knees hovering just off the ground... fully extend at the knees squeeze up through your quads breathe out on the push, breathe in on the way back down pull the band tighter for more resistance the whole way through GOODLUCK See more

03.01.2022 just wanted to give you all another update on things as Im not a commercial gym & my studio is private one on one sessions Ill still be operating until told otherwise as I said in my last post, after every client/session the equipment and room is fully wiped down and cleaned, I will be doing everything I can to make it as clean as possible for you guys ... as for outdoor bootcamps they will still be running but the session layout has just changed. every person will be atleast 2m apart with their own station/using their own equipment (no sharing) & of course the equipment will all be thoroughly wiped and cleaned before and after each session Im going to try and upload as many at home workouts as I can for you guys so stay tuned Im currently working on an at home program with no equipment needed/if you have equipment, it can easily be added to the exercises. so dm if youd be interested in getting your hands on that! remember to keep your body moving every day See more

02.01.2022 lil trace lil trace, my mum, has been doing my outdoor classes quite religiously for a few months now and here are the results! this is what 2-3 classes per week & eating healthier/making healthier choices can do ... keep up the good work and keep showing off those guns @snappergilbert See more

01.01.2022 big news I am now based back in the blue mountains in my own little studio!! theres still a few final touches waiting to be made and some extra equipment to come in but were up and running!! Yay super excited to now have a proper indoor space for my clients to come and train (smoke free & privately!) ... currently doing 20% of personal training packages so if youre interested in getting started DM me! See more

01.01.2022 Vigour and Fettle.. What does it mean? Vigour and Fettle came to me out of no where really. I was brainstorming with words, writing down ideas and all my favourite fitness and health words. I wanted the name to mean something more and stand for what I want to achieve for my clients. So, I came up with the name Vigour & Fettle. Vigour stands for physical strength and good health and tying it off with Fettle; to shape, condition & trim. ... Once I figured out the name, the next step was to get my logo designed. The design process was SO fun and I owe it all to @southco.studio studio. Cahlia was so passionate about my business and was the mind behind the cacti! Cacti represent endurance and strength. They grow under pressure and in the hardest conditions, something that is very symbolic to not only my clients but myself and my business. I hope you guys love it just as much as I do!

01.01.2022 zoom classes are starting this week wednesday night 6:00pm-7:00pm as a starter session (more will be added each week once I get to know the best times for everyone) all you need is your body, a drink bottle, a chair & some sort of object you can use as a weight! any other equipment you have is a plus and can be easily added to these sessions ... if you want to join in on these classes please dm me to find out more or head straight to my website and book your spot now! See more