Vitalita Health & Fitness | Fitness trainer

Vitalita Health & Fitness

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23.01.2022 #TRXTuesdayEXERCISE OF THE WEEK: THE TRX OBLIQUE CRUNCH. If you find the standard TRX knee tucks not much of a challenge anymore, then try the TRX oblique crunch! This exercise not only hits the top, mid and lower abs, but also attacks your sides! HOW TO:... - Adjust the straps are mid-calf length. - Start in a high plank position with your shoulders set and core engaged. Keep a neutralspine. - Slowly and with control, bring your knees to the side of your chest. Try not to lower your hips too much. - Return back to a high plank and repeat on the other side. Go for it!! ~ Sam @aymar_heyns

23.01.2022 One of our goals for this challenge is to help you create and sustain a lifelong movement practice and this is where other fitness challenges tend to fall short. The go-hard-or-go-home mentality is fine a short period but the frequency and intensity of exercise encouraged during these challenges isn't sustainable. Going beyond your body’s limitations won’t bring faster results. It will only make the practice more difficult and, potentially, lead to injury. Join us (in-...person or online) for 9 weeks of all-abilities workouts, support that will help you feel your most well and happy in all areas of your life, fun family activities, prizes galore and much, much more! Starts 1 February 2021 (after school goes back). So, no excuses! Click the link in below to join now - Georgina xx https://vitalitahealthandfitness.com/not-another-9-week-ch/

23.01.2022 Seriously, who ACTUALLY feels motivated to exercise while being bullied and belittled? Not us! We've had (and heard) some horrific "bootcamp" stories... which is why we don't use the word to describe our weekly small group sessions.... Saturday Sweat Sessions are for you if you: - don’t like going to the gym and prefer to exercise outdoors in a way that feels relaxed and fun (no burpees. Guaranteed) - want to meet like-minded people who are also motivated to get fit and be healthy - are super fit, semi fit, or not at all fit ALL levels of fitness are welcome! - aren’t ready, or don’t want to commit to one on one personal training - want an affordable way to exercise with a trained expert Join Rach and Georgina Saturdays @ 630am Marchant Park, Murphy Rd, Chermside (follow the signs to field 6) $22 pp / $198 10-session pass Numbers are limited so bookings are essential. Text or call Sam on 0400058249. . . . . . . . . . . . . .#vitalitahealthandfitness #fitness #workout #getStrong #exercise #Getfit #personaltrainer #personaltraining #activeliving #nundah #holistichealth #health #BrisbanePT #Brisbanewomensfitness #moveyourbody #transformyourlife #vitality #transformation #insideandout #bodyconfidence #fitnessgoals #healthgoals #mobilePT #personaltrainingbrisbane #fitnessforbusywomen #fitnessforwomen #Brisbanemums #fitmum #Brisbanefitness See more

22.01.2022 On Monday, I treated myself and drove down the coast to Palm Beach. For me, being at the beach is a very embodied experience. The sensory nature of the beach lends itself to mindfulness and, when you're being mindful, it's virtually impossible to be 'in your head'. This is what I'm talking about:... The unbearable heat that can easily blister the soles of your feet as you pick your way across the sand. The sensation as grains of sand flung around by the wind hit your skin. Millions of tiny pin pricks. The cold water which literally takes your breath away when you summon the courage to dive under your first wave. The sense of fear and uncertainty when a rip pulls at your limbs. The sound of seagulls, the roar of the ocean and the planes descending into nearby Coolangatta Airport. My skin tingling, letting me know it's time to reapply sunscreen or leave. The smell of seaweed. The taste of salt and sunscreen on my lips Let me know if you already do this or try it next time you're at the beach. Use it as an opportunity to engage all of your senses so you can be fully present in the moment - Georgina xx See more

21.01.2022 Our Facebook shop is live which means you can register for Not Another 9 Week Challenge right here, right now!

21.01.2022 We are sick and tired of fitness companies telling people that 6 / 9/ 12 weeks is all it takes to ‘completely overhaul your body forever’, that foods are strictly ‘good’ or ‘bad’, that weight loss is the barometer of success and worthiness, and that change happens overnight. Health is not one and done. It is an ongoing practice, a lifetime commitment - Georgina xx

21.01.2022 Spring is in the air, which means it's no longer "too cold" to workout in the morning. So... what's stopping you? - Sam

21.01.2022 8, 9 and 12-week challenges are nothing new but we have resisted running one because, to be honest we find them a bit gross! The emphasis on weight loss, the weigh-ins and the shady ‘transformation’ photos reinforce the idea that fitness looks a certain way. It doesn't. Then there are the super restrictive, low calorie meal plans which, when combined with high-intensity and high-frequency exercise, tends to be unsuitable and unsustainable for most participants. ... It seems to us that, in their current format, challenges perpetuate the binge and restrict cycle that so many women are caught in. So, we saw an opportunity to do something different. We created Not Another 9-Week Challenge to help you: hit reset and re-establish healthy habits that may have fallen by the wayside during 2020 understand what your unique body needs to thrive so you can nurture it with movement, nutrition and lifestyle choices create lifestyle changes that are enjoyable and sustainable (well after the challenge is over) feel confident in the skin you’re in regardless of its shape or size. Not Another 9-Week Challenge is for you if: you've tried one of 'those' challenges and found it unbearable, unsuitable or unsustainable, you are intimidated by all the hardcore, ultracompetitive challenges out there and just want to find a form of movement that feels fun want to be more than a number in a faceless gym want to connect with like-minded health-aspiring women Join us for 9 weeks of all-abilities workouts (in-person and online), support that will help you feel your most well and happy in all areas of your life, fun family activities and more! Our journey starts 1 February 2021 (after school goes back) and runs for 9 weeks. To join, click the link below https://vitalitahealthandfitness.com/not-another-9-week-ch/

21.01.2022 Self care is more than just a hashtag According to mental health organisation ReachOut, "self-care is any activity that you do voluntarily which helps you maintain your physical, mental or emotional health." A couple of years ago, when my mental health was at a really low point, I came across the concept of self care instructions (thanks @curvyyoga)... Just like the washing instructions in your favourite dress which remind you to machine wash on a gentle cycle, self care instructions are simple reminders about what makes you operate at your best. 1. Physical things you do to support your physical body 2. Mental & emotional Things you do to support your mental and emotional wellbeing 3. Social Things you do to foster positive relationships 4. Spiritual Things you do to feed your soul, which may or may not include religious beliefs Ultimately, it’s all about the things that replenish and nourish you. Your self care instructions help keep these things front of mind. The simple act of writing down all of the things most of them really simple and inexpensive that I needed to do to look after myself on a day to day basis helped me dig myself out from the depths and is something I go back to time and time again. Try it for yourself - create your own self care instructions and watch yourself flourish!! - Georgina xx See more

20.01.2022 This isn’t a scary bootcamp! Our Saturday Sweat Sessions are a far cry from standard, and we’re proud to be offering something totally unique and different to other bootcamps you may have tried. What sets us apart from the rest? We won’t scream orders at you or punish you with endless burpees. In fact, we’re the only Brisbane bootcamp with a no burpees policy, backed by a money-back guarantee.... We aim to make Outdoor Group Fitness fun, supportive and enjoyable. You’ll sweat and get your heart rate pumping but you’ll also tone your abs with laughter as we encourage and interact with each other in games such as Lawn Bowls Fitness and Box of Tricks. If this sounds like a fun way to get fit, send us a DM to reserve your place. Saturdays @ 630am Marchant Park, Murphy Rd, Chermside (follow the signs to field 6) $22 pp / $198 10-session pass #vitalitahealthandfitness #fitness #workout #getStrong #exercise #Getfit #personaltrainer #personaltraining #activeliving #nundah #holistichealth #health #BrisbanePT #Brisbanewomensfitness #moveyourbody #transformyourlife #vitality #transformation #insideandout #bodyconfidence #fitnessgoals #healthgoals #mobilePT #personaltrainingbrisbane #fitnessforbusywomen #fitnessforwomen #Brisbanemums #fitmum #Brisbanefitness See more

19.01.2022 In some respects I'm a really slow learner. Being book smart with excellent recall, I finished high school in the top 2% of the state, left University with first-class honours, got a scholarship for my Masters and graduated with distinction. But when it comes to slowing down and managing stress, those lessons took muuuuuch longer to land.... - Weekly migraines, starting in high school - Panic attacks in the middle of an open book law exam - Out of control rage on the phone to my bank - Being wheeled out my central London office on a stretcher - Flaking and bleedy patches of eczema covering my entire body - Pulling hair out in clumps - Unbearable gut issues - Suicidal thoughts. Those were just some of the signs that things were amiss. When it comes to stress, I'm a slow learner but you don't have to be. What signs are you being given that something in your life isn't quite right? How many times do you need to be given the message? How big do those signs need to get before you stop and take notice? See more

17.01.2022 This workout targets your whole body. Complete three rounds of each circuit. Difficulty: All levels Duration: Approximately 45 mins Equipment: TRX, kettlebells, deadball ... Circuit 1 10 x TRX push up (easier option: TRX chest press) 10 x Double kettlebell swing (easier option: single kettlebell swing) 10 x TRX pistol squat plus optional plyometric (explosive) jump (complete 10 reps each side) 10 x Kettlebell front squat (easier option: goblet squat) Circuit 2 10 x TRX T 10 x Double kettlebell thruster (easier option: single kettlebell thruster) 10 x TRX pull up (easier option: TRX low row) 10 x Deadball slam Circuit 3 10 x TRX pike 10 x TRX side plank with hip drop (easier option: on the ground, without TRX) (complete 10 reps each side) 10 x TRX single leg knee tuck (easier option: double knee tucks) (complete 10 reps each side) 10 x High plank to stand (explosive) See more

16.01.2022 #TRXTuesdayEXERCISE OF THE WEEK: TRX BICEP CURLS This is a great exercise for isolating your biceps. HOW TO:... Adjust straps to mid-length Stand facing the anchor point with the straps approximatelyinline with your chest and palms facing up Choose your angle, the steeper the harder Slowly and with control, pull yourself towards the anchor point. As you pull yourselftowards the anchorpoint, bendyour elbows until they form 90 degrees at your elbows. Return to the start position Repeat TIPS: Aim to remain in a plank position Keep your core engaged at all times Try and keep the back of your arms in a straightline. You'll get more bang for your buck that way! Give it a go! ~ Sam @aymar_heyns

16.01.2022 Have you ever noticed how obnoxious the voice in your head is? I'm willing to bet she's a right bitch. Next time she pipes up, ask her if she'd mind repeating her slurs aloud. Yeah, thought not.... Because she's one nasty gal... and you wouldn't want your kids listening to her. You don't have to shower yourself with love if that doesn't feel genuine. But please, cut yourself some slack because you're doing your best. And that is enough - Georgina xx See more

16.01.2022 Fitness challenges are nothing new but we've resisted running one because they promote the fallacy that you can completely overhaul your body in 6, 9 or 12 weeks. #fakenews It doesn't sit right with us that companies prey on your insecurities and profit from your failures. So, we’re flipping the (outdated) script, doing things differently and supporting you to step into your full health and wellbeing potential!... We’re calling all women in and around Brisbane North who: want to start 2021 on a positive note are ready to create lifestyle changes that are enjoyable and sustainable (well after the challenge is over) are intimidated by all the hardcore, ultracompetitive challenges out there and just want to find a form of movement that feels fun want to be more than a number in a faceless gym want to connect with like-minded health-aspiring women who they can stay on track, laugh and celebrate with know that true and lasting joy is not found on a pair of scales want to step into their full joy, full worth and full vitality. Join us for 9 weeks of all-abilities workouts (in-person and online), support that will help you feel your most well and happy in all areas of your life, fun family activities and more! Starts 1 February 2021 (after school goes back). So, no excuses! https://vitalitahealthandfitness.com/not-another-9-week-ch/ EARLY BIRD SPECIAL: Join before 13 Dec to save and commit to doing something that's going to make you feel like a million bucks!

16.01.2022 Forget what you know about fitness... because we’re about to flip the script! Here at Vitalita HQ, we’re sick and tired of fitness companies telling people that 6 / 9/ 12 weeks is all it takes to ‘completely overhaul your body forever’, that foods are strictly ‘good’ or ‘bad’, that weight loss is the barometer of success and worthiness, and that change happens overnight. We’re flipping the (outdated) script, doing things differently and supporting you to step into your ...full health and wellbeing potential not just squeeze you into a itsy bitsy teeny weeny bikini for a day or a season! If you want to be a role model (not a fitness model) for your kids, join us (in-person or online) for 9 weeks of all-abilities workouts, support that will help you feel your most well and happy in all areas of your life, fun family activities and much, much more! Starts 1 February 2021 (after school goes back). So, no excuses! https://vitalitahealthandfitness.com/not-another-9-week-ch/ See more

15.01.2022 #TRXTuesdayEXERCISE OF THE WEEK: TRX W FLY This is a great exercise for strengthening your external rotators. HOW TO:... Adjust straps to mid-length Stand facing the anchor point with the straps at shoulder height, arms extended in front of you Choose a slight angle to begin with as this exercise can be challenging. Gradually increase the angle when you feel ready Slowly and with control, pull yourself towards the anchor point. As you pull yourselftowards the anchorpoint, bendyour elbows until they form 90 degree angles (a 'W' shape). Imagine there's a wall behind you. Aim to press your arms to the wall. Return to the start position Repeat TIPS: Aim to remain in a plank position Keep your core engaged at all times Give it a go! ~ Sam @aymar_heyns

13.01.2022 Is it just me or has 2020 has been both underwhelming and completely overwhelming all at the same time? From the bushfires to a global pandemic, it's been a year of devastating loss. And, in that context, it's easy to brush aside fitness, nutrition and self care as "not that important". I disagree. In fact, I think 2020 has shown us just how important healthy habits are and we want to help you hit reset.... Not Another 9-Week Challenge is an opportunity to re-establish healthy habits that may have fallen by the wayside in 2020 and start 2021 on a positive note. Join us for 9 weeks of all-abilities workouts (in-person and online), support that will help you feel your most well and happy in all areas of your life, fun family activities and more! Starts 1 February 2021 (after school goes back). So, no excuses! Check out the link below for more details: https://vitalitahealthandfitness.com/not-another-9-week-ch/ See more

13.01.2022 VITALITA is the Italian word for VITALITY, meaning: exuberant physical strength or mental vigor capacity for survival or for the continuation of a meaningful or purposeful existence. Vitality is our # 1 value and we think you deserve a life overflowing with vitality, energy and joy!! ... What is one thing you can you do today to bring your body and mind back to its natural state of vitality? - Georgina xx See more

12.01.2022 What are you doing tomorrow morning? What you do on a Saturday morning sets the tone for your entire weekend, so get your weekend off to a good start! Come join our Saturday Sweat Sesh. You'll laugh, sweat and...maybe, swear. IT WON'T BE EASY, BUT IT'LL BE WORTH IT! And you'll be glad you got out of bed!... Saturdays @ 630am Marchant Park, Murphy Rd, Chermside (we meet near the Field 6 sign) $22 pp / $198 10-session pass BOOKINGS: Text or call Sam on 0400058249. #vitalitahealthandfitness #fitness #workout #getStrong #exercise #Getfit #personaltrainer #personaltraining #activeliving #nundah #holistichealth #health #BrisbanePT #Brisbanewomensfitness #moveyourbody #transformyourlife #vitality #transformation #insideandout #bodyconfidence #fitnessgoals #healthgoals #mobilePT #personaltrainingbrisbane #fitnessforbusywomen #fitnessforwomen #Brisbanemums #fitmum #Brisbanefitness See more

12.01.2022 Whenever animals in the forest are wounded, they rest. They look for a very quiet place and just stay there without moving for many days. They know it’s the best way for their body to heal. During this time they may not even eat or drink. The wisdom of stopping and healing is still alive in animals, but we human beings have lost the capacity to rest. We must relearn the art of resting. You don't have to move to a cabin in the woods. You don't even have to book into a d...ay spa. But I bet you can find 10 minutes to pause. This is exactly what PAUSE: 7 days of self care is all about. It's about practical tools that are easy to incorporate into your life. Because exhaustion is not a badge of honour and things can be different. All it takes is 10 to 20 minutes a day, a yearning for things to be different, and a commitment to showing up and doing the work. Curious??? Come check out PAUSE: 7 days of self care vitalitahealthandfitness.com/pause/ (or head to the Linktree in bio). ~ Georgina xx See more

11.01.2022 THE EARLYBIRD CATCHES THE WORM! Join us for 9 weeks of all-abilities workouts (in-person and online), support that will help you feel your most well and happy in all areas of your life, fun family activities and more! HERE'S WHAT YOU RECEIVE WHEN YOU JOIN US:... Access to the Vitalita app for the duration of the challenge, with new all-abilities workouts uploaded weekly. Access to Saturday Sweat Sessions - our weekly outdoor group fitness experience - for the duration of the challenge. Outdoor movement sessions including Pilates, yoga and some good old-fashioned fun! Social activities for the whole family (yes, kids and partners are welcome!). Inspirational and educational online workshops with experts in the health and wellbeing industries. We’ll be talking about everything from nutrition and meal planning, to body image and mindset - and everything in between! A supportive private Facebook community where our amazing trainers (and your teammates!) will be on hand to keep you motivated, inspired, excited and accountable. Weekly prize draws, thanks to our community partners! When you join our ‘challenge’, we’ll be with you, every step along the way. We’ll celebrate your successes (trust us - there will be plenty!), cheer you on and set you up for a lifetime of health, happiness and endless vitality. Starts 1 February 2021 (after school goes back). So, no excuses! ** EARLY BIRD SPECIAL ENDS TOMORROW ** Save and commit to doing something that's going to make you feel like a million bucks! https://vitalitahealthandfitness.com/not-another-9-week-ch/

11.01.2022 After significant weight gain, I booked a Style Refresh with Emma from Statement Styling; that 90 minute session has been the catalyst for MAJOR change (and not just in my wardrobe). Yes, Emma gave me expert advice about what colours and styles best suit my body, complexion and lifestyle. More importantly, she helped me understand that body freedom and unconditional confidence are my birthright and that I deserve to treat my body with love and respect, no matter its shape,... size or ability. Emma is an incredible stylist and certified Life Coach with the unique ability to make an impact in a very short time. She's also an ex-lawyer, mumma and lover of good coffee, red wine and dark chocolate and I am THRILLED to announce that Emma is one of our presenting partners for Not Another 9-Week Challenge. Emma is dedicated to helping women on the rise to live a life that feels both successful and satisfying, and will join us to debunk the myth of the 'ideal' body, chat about body image, and share practical tips to help you cultivate confidence right now. Head over to Statement Styling and show Emma some love - Georgina xx https://www.facebook.com/statementstylingaustralia See more

10.01.2022 HE EARLYBIRD CATCHES THE WORM! Join us for 9 weeks of all-abilities workouts (in-person and online), support that will help you feel your most well and happy in all areas of your life, fun family activities and more! HERE'S WHAT YOU RECEIVE WHEN YOU JOIN US:... Access to the Vitalita app for the duration of the challenge, with new all-abilities workouts uploaded weekly. Access to Saturday Sweat Sessions - our weekly outdoor group fitness experience - for the duration of the challenge. Outdoor movement sessions including Pilates, yoga and some good old-fashioned fun! Social activities for the whole family (yes, kids and partners are welcome!). Inspirational and educational online workshops with experts in the health and wellbeing industries. We’ll be talking about everything from nutrition and meal planning, to body image and mindset - and everything in between! A supportive private Facebook community where our amazing trainers (and your teammates!) will be on hand to keep you motivated, inspired, excited and accountable. Weekly prize draws, thanks to our community partners! When you join our ‘challenge’, we’ll be with you, every step along the way. We’ll celebrate your successes (trust us - there will be plenty!), cheer you on and set you up for a lifetime of health, happiness and endless vitality. Starts 1 February 2021 (after school goes back). So, no excuses! Save and commit to doing something that's going to make you feel like a million bucks! https://vitalitahealthandfitness.com/not-another-9-week-ch/

09.01.2022 There will be prizes... LOTS OF PRIZES (thanks to community partners such as @function.therapy @statementstyling @city.cave.newstead @activetruth @dk.active @wellnessatwilston @lifestorted and @nakhair) But there won't be a prize for the person who loses the most weight or gets the most #shredded Not Another 9 Week Challenge takes a fresh and holistic approach to the typical ‘New Year, New You’ fitness challenges that tend to use weight loss as a barometer of success and wort...hiness, and share unhelpful and untrue messages like ‘completely overhaul your body forever in just 6 weeks’. YES, we want you to walk away from feeling fitter and stronger, but we also want you to: have fun and feel more energised get to know what your body needs to thrive, and how to nurture it through movement, nutrition and lifestyle choices feel confident in the skin you're in - regardless of your shape or size create sustainable lifestyle changes that make you feel great, inside and out. Join us for 9 weeks of all-abilities workouts (in-person and online), support that will help you feel your most well and happy in all areas of your life, fun family activities and more! Starts 1 February 2021 (after school goes back) and, if you join before 13 Dec you'll save $$$$$ EARLY BIRD SPECIAL: Save and commit to doing something that's going to make you feel like a million bucks! https://vitalitahealthandfitness.com/not-another-9-week-ch/

09.01.2022 Is there a gnawing feeling that keeps you up at night? Or perhaps some kind of internal friction, something you can't quite put your finger on. Deep down, you know that life couldshould be different. BETTER. But you're not sure where or how to start. I've been where you are and I'm here help you make small changes that have a BIG impact on your daily life. ... In just 7 days, you’ll notice that you: feel less stressed & anxious are more patient with your partner and kids have more energy and clarity feel more joy. Life CAN feel different but it’s up to you to make that choice. Hands up in the comments if you're ready for life to feel a whole lot better?! - Georgina xx See more

07.01.2022 When it comes to health, there is no silver bullet. It takes incremental and consistent steps to get where you want to be. And it starts with a meaningful goal. ... When you join our ‘challenge’, we’ll be with you, every step along the way. We’ll help you set goals you actually WANT to achieve, we'll cheer you on, celebrate your successes (trust us there will be plenty!) and set you up for a lifetime of health, happiness and endless vitality! Join us (in-person or online) and start 2021 on a positive note starts 1 February. https://vitalitahealthandfitness.com/not-another-9-week-ch/

07.01.2022 #TRXTuesdayEXERCISE OF THE WEEK- TRX PUSH-UPS! If you're able to knock out loads of push-ups on your toes, then this is the next challenge for you! The TRX variation will crank it up a notch.....or two!! HOW TO:... Adjust straps to mid-calf length Place your feet in the straps while keeping your knees still onthe ground Place your hands approximately shoulder-width apart Brace your core+glutes, then lift your body up into a high plank Slowly and with control, lower your body to the floor like you normally would when performing a standard push-up. Press your hands into the ground to lift yourself back into a high plank. Repeat TIPS: Aim to keep your core and glutes engaged. Breath in when lowering your body down Exhale when raising your body back to the starting position Maintain a neutral spine NO YOUR LIMITS! Let me know how you go! ~ Sam @aymar_heyns

07.01.2022 #TRXTuesdayEXERCISE OF THE WEEK: TRX WOOD CHOPS This great exercise will help you increase your core strength, endurance and stability. Plus, a great exercise working your upper back helping to increase your mobility. One of my go-to exercises to help my tennis game out! HOW TO:... - Adjust the straps to mid-length. - Make a safe and strong single handle - Choose your angle, the stepper, the more challenging - Adjust your shoulder blades so they are back and down, and lift your chest up slightly, and feet approximately hip distance apart - Slowly and with control, pull your body up towards the anchorpoint by rotating your arms to the right. The movement should start with your core, not your biceps. Your left shoulder should be facing the anchor point. Keep a slight micro bend in your elbows. - Slowly return back to the starting position. - Then switch sides and repeat. TIPS: - Keep your core engaged at all times. - Try not to arch your back. If you find yourselfwith a seriousarch, decrease your angle. - Take a wide stance if you're new to this exercise. Just wider than your hips is a good starting point. Go for it!! ~ Sam @chaseyoursoul

01.01.2022 Let's play a game: two truths and a lie. In his 44 years, Sam has experienced his fair share of mishaps and misadventure. Which of the 3 statements below is false? 1. Sam had to swim to safety when the booze cruise he was on sunk in Sydney harbour.... 2. Sam was hospitalised age 8 after an attempt to siphon petrol out of a car went seriously wrong. 3. Sam was injured during Running of Bulls in Pamplona. Drop your guess in the comments below and we'll be back later this week with the answer - S&G xx See more