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Vitality Strength & Fitness

Phone: +61 409 025 673

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25.01.2022 One of the easiest ways to set yourself up for success when it comes to healthy eating or staying on track with nutritional goals is to meal prep, but I often hear clients use the excuse that they do not have enough time or are not organised enough to do so. As a busy, working mum of two, I’ve found one of the easiest ways to address this is to simply cook extra when you do cook So next time when you are cooking a meal, try doubling the recipe, making extra serves to stor...e in the fridge to be consumed over the next few days or to pop in the freezer for later. Adopting this approach will not only save you time and money, but most of all will help you stick to your healthy eating goals. Winning! The below high protein breakfast recipe was made using leftover poached pears I made for a dinner party over the weekend (these were amazing served with cream and my homemade chocolate brownies) but also tasted so good on my porridge this morning, I had to share. This breakfast recipe can be doubled, made ahead and stored in the fridge for a few days before being eaten. Poached Pears 4-6 pears, peeled. 3 star anise pods 1 stick of cinnamon 5 cardamom pods teaspoon of nutmeg. 1 tablespoon of sweetener of choice (honey, maple syrup, date syrup, brown sugar etc) Place pears into a saucepan, cover pears with water, add spices and sweetener of choice and bring to the boil, reduce to simmer for 10 minutes, then place lid on the saucepan, turn off the heat and let sit for 30 mins. Serve. Porridge 60g rolled oats 15g chia seeds 100g of simply egg whites Stevia to taste 200-250mls water or milk of choice Peanut butter, cinnamon and maple syrup to serve Place oats and chia seeds in a saucepan and cover with water or milk (I used the excess water from the poached pear recipe above for extra flavour) Bring to the boil and then turn down the heat, stirring until all the liquid is absorbed by the oats and the chia. Add the eggwhites and stevia, stirring and turn off the heat. Serve with extra cinnamon, pears and top with peanut butter and maple syrup.

25.01.2022 That feeling when you finish a good workout @__holliewilliams_

24.01.2022 Consistency, hard work and focus

24.01.2022 Member @haarobertson93 working on those squats

21.01.2022 https://www.instagram.com/p/BupUGgKnr2y/ Great Infographic below if you are looking for some effective and easy ways to reduce your calorie consumption

21.01.2022 Reflecting back over these past few months I’ve never worked so hard in my life - not only with this prep but with my business and study and I’m feeling pretty damned fulfilled and happy so regardless of what happens on stage in just 8 weeks time I’m feeling like I have achieved a lot in so many other ways #icnwa #perthfitness #perthpt #goals #direction #mumswholift #girlboss #vitalitystrengthandfitness #figurecompetitor #bodybuilding

21.01.2022 Trap Bar Deadlifts coming along well @bonnieclssn 49kg x 5

21.01.2022 When you both rock up looking fab in your matching @musclenation it calls for a pose down

21.01.2022 https://open.spotify.com/playlist/20CQozNnKgyfDrVUTfL2HZ Just because the gyms are closed doesn’t mean we all can’t still workout and do our best to remain fit, active and healthy. I’ve put together this easy to do at home, roughly 20 or 40 minutes full body TABATA workout using just your body weight! if you do have weights at home or even a back pack you can fill - add them in! ... Alternate exercises a) & b) each song - 20 secs work 10 secs rest! Now the aim of tabata is to get your heart rate up high during the working sets so you need those rests to recover Warm up track Track 1 - alternate a. High Knees or Star Jumps b. Body weight squats or Front squats with backpack, dumbbell or any other form of resistance 1 min rest Track 2 - alternate a. Mountain Climbers b. Push - ups (toes or knees) 1 min rest Track 3 - alternate a. Burpees (full or half) b. Bicycle Crunches or straight crunches 1 min rest Track 4 - alternate a. Jump squats or lunges b. Tricep dips off bench or chair Repeat if you are wanting a longer workout!! Let me know how you go

20.01.2022 She’s hit the club!! Well done Ange, she casually hits a new PB 100kg x 3 and still more left in the tank

20.01.2022 2 Spots left in tonight’s 5:15pm Strength & Conditioning Class! Newbies - PM to secure a FREE Trial Class

19.01.2022 Best way to start the day. Beach boxing sessions with the crew @mullaloosurf

18.01.2022 Wow!! Just wow! @rosalia_mostafa thank you for bringing The Bloom yoga and meditation series to our little gym community - it was an amazing experience. When women support women it’s absolutely incredible what we can do. @ Vitality Strength & Fitness

18.01.2022 If at first you don’t succeed, try, try again

18.01.2022 PT Client Sue 71 years young and learning to lift Sue has only recently started weights training but through a tailored and progressive approach to her training we have seen amazing improvements in her strength, technique and confidence in the gym in a relative short period of time. Sue you are simply inspiring Pictured here with her daughter @angelalangan learning how to trap bar deadlift.

17.01.2022 Following the announcements on the further easing of COVID 19 restrictions to take effect on Monday 18th May, I am very excited to announce that I plan on reopening the gym as of this date subject to an approved COVID safety plan and also with some operating changes. Small group strength and conditioning classes will re-commence as per the current published timetable but will be limited to a maximum of 2 people per class. This is to ensure no equipment is shared and to keep ...to the space and social distancing requirements. I will also be taking on one on one or one on two Personal Training sessions by appointment. All classes are now available to be booked via PTMinder or contact Naomi @vitalitystrengthandfitness directly. Im looking forward to seeing all your lovely faces very soon. If you have any questions about the above comment below or feel free to PM me. @ Vitality Strength & Fitness

16.01.2022 Couldn’t think of a better way to start the day early morning beach boxing session with the crew from @mullaloosurf

15.01.2022 Our gym offers a supportive and motivating environment in which to reach your fitness goals

13.01.2022 I can’t tell you how excited I am to have achieved this qualification! I am now accredited as a Sports Nutritionist and can offer my clients customized nutrition advice and plans.

12.01.2022 Super proud of the effort and consistency Ange puts in to her training- results are starting to show hitting a new PB on her deadlift of 80kg x 3

11.01.2022 NEW CLASSES! Contact us for a FREE trial today. Classes are limited to 4 people per class, so you get personalised attention at a fraction of the cost of Personal Training. Supportive, Friendly & Fun Private Home Studio.

11.01.2022 Tuesday Evening 5:15pm Strength & Conditioning Classes will be starting from this Tuesday March 12th Simply book via PTMINDER or new clients send me a DM and I’ll get you set up for a FREE trialTuesday Evening 5:15pm Strength & Conditioning Classes will be starting from this Tuesday March 12th Simply book via PTMINDER or new clients send me a DM and I’ll get you set up for a FREE trial

10.01.2022 Last year was certainly a busy one for me. I just received my level 1 Strength & Conditioning Coach Certification, having achieved this alongside my Sports Nutritionist Accreditation with the bit of extra time afforded by Covid This year is looking to be just as busy with plans to expand @vitalitystrengthandfitness with a new premise - watch this space and more study to equip myself with the skills necessary to coach pre and post natal clients confidently and safely. Busy and exciting times ahead!

09.01.2022 Small Group Personal Training Class Timetable. Private Home Studio. Fun, Supportive training environment suitable to any level of fitness and experience. Private one on one personal training available by appointment. Affordable pricing. Contact Naomi @ Vitality Strength and Fitness today to secure your free trial, obligation free.

09.01.2022 Current Class Timetable No prior gym experience required. Friendly, supportive & motivating team Private, clean, fully equipped gym ... Offering Small Group 1:4 and Private Personal Training at affordable rates Contact Naomi at Vitality Strength & Fitness Today. 0409025673 #perthfitness #personaltraining #oceanreef #mullaloo #strengthtraining #fitness

09.01.2022 I can’t tell you how excited I am to have achieved this qualification! I am now accredited as a Sports Nutritionist enabling me to provide my clients with customized nutrition advice and plans

07.01.2022 New Small Group Strength & Conditioning Classes added for Monday this coming week - 9am and 5:15pm times available New Small Group Strength & Conditioning Classes added for Monday this coming week - 9am and 5:15pm times available

07.01.2022 Accountability, weekly check ins, customized macro blue prints, goal setting. Helping to equip you with the tools to reach your body composition goals for now and for the future. Talk to Naomi at Vitality Strength and Fitness

06.01.2022 As a coach it’s always an exciting moment when you see how far your clients have progressed and watch them hit new PB’s @bonnieclssn here during her strength testing week lifting well above her body weight hitting 3 x 64kg PB supported by her own cheer squad @vitalitystrengthandfitness

05.01.2022 Loving the new merch Thank you @modclothing.com.au so happy with how these turned out

05.01.2022 Just a lil sneak peak from our recent beach photoshoot with some of the amazing team @vitalitystrengthandfitness. Photo credit: @plantanita these are incredible

05.01.2022 A massive shout out and belated birthday wishes from Bali to our amazing member Sarah Cilia! Your commitment, determination and strength is nothing short of amazing. No excuses you always come in and get the job done which has sometimes not been easy. Im looking forward to seeing what the next few months bring in your journey, your consistency and hard work has already paid off - so proud of you and everything you’ve achieved so far. I hope you’ve had a great birthday

04.01.2022 Everyday we all get the opportunity to make a change, take that one step, however small it might seem in the scheme of things, to bring us closer to our goals. What step will you take today? Tuesday Thoughts Everyday we all get the opportunity to make a change, take that one step, however small it might seem in the scheme of things, to bring us closer to our goals. What step will you take today? Tuesday Thoughts

04.01.2022 Member @emzcapelli making her 62.5kg trap bar deadlifts look easy Emma has been training consistently at VSF for nearly 18 months having had no prior lifting experience and presenting with various underlying knee, neck and shoulder issues which required regular appointments with her chiropractor and masseuse to manage pain and mobility. Since commencing strength training Emma has seen an increase in her strength, less pain and less visits with her practitioners as well as ...improvements in body composition and posture Amazing effort Emma

03.01.2022 What an awesome way to start the day with our Saturday morning beach bootcamp!

03.01.2022 Meal Prep Sunday! I find one of the easiest ways to stay on track with my healthy eating plan is to cook in bulk and portion out for the week ahead. Pictured here roast sweet potato and low carb white potato, mixed roasted zucchini, capsicum and carrot. So easy just to add a few of these veggies to a salad with a good serve of protein. Also, my Vanilla Oat, Chia and Protein porridge with frozen berries and cinnamon. Later this afternoon I’ll cook up a couple of packets of chicken breast on the bbq and lunches and afternoon snacks are now done for the week

03.01.2022 @sara_pomare has been training with me for just short of 3 months and her dedication and consistency to her training and healthy eating habits are speaking themselves. Leaner, stronger, fitter! Keep up the good work Sara #perthpt #perthfitness #perthfitfam #strengthtraining #powerlifting #mullaloo #oceanreef #personaltrainer #dedication #consistency #results

03.01.2022 Sweaty red faces all around!! Awesome work ladies and our littlest recruit Ainsley a few exciting locations coming up for future bootcamps - mullaloo beach session and Jacobs ladder / kokoda on the cards or if you have any suggestions let me know. Have a great weekend peeps @ Craigie Steps

02.01.2022 Snap shots of some this weeks workouts

02.01.2022 @scilia1986 front squat game strong

01.01.2022 A few of our members finishing off their session with a bit of cardio and booty building

01.01.2022 A nice 40kg x 4 for @njacko82 They’re going up

01.01.2022 3rm testing for @haarobertson93 and her numbers are looking pretty impressive Top set 115 x 3