Finesse Nutrition and Fitness | Gym/Physical fitness centre

Finesse Nutrition and Fitness

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25.01.2022 VITAMINS AND MINERALS to make you glow Theres a lot of promotion around people needing curtain supplements in their diet to induce optimal health. To be completely honest you really only need to seriously supplement if:... you have not been diagnosed with nutrient deficiencies you have had a poor long term diet you are a creature of habit (eat the same things every day without variety) you are following one of those hideous bro style diets (chicken, broccoli, oats, egg whites and whey etc) If not, then you do not need an array of expensive vitamins and minerals. If your diet is varied with foods from lots of different sources contains an array of different coloured fruits and veggies doesnt cut out food groups you have not been in a large caloric deficit you get enough direct sunlight ....then youll most likely not need to supplement. The most common diagnosed deficiencies are VITAMIN D AND IRON So address these first if youre unsure. I generally suggest a quality multi vitamin, colloidal minerals and krill oil when a client starts a fat loss phase due to the caloric deficit theyre in, and also if their diet has previously been poor. For the most part though, if your diet is quality and varied these arent necessary. Nutrient deficiencies can be diagnosed with a blood test and the specific symptoms can be varied, but normally include: fatigue, muscle cramps, weakness, paleness, dizziness, brittle nails, muscle spasms, aching joints, headaches and poor immunity and wound healing. A good varied diet is the best place to start #finessenutrition

25.01.2022 Well, what a week that was. Our gym fully operational to half operational to shut. A work trip to Queensland cancelled and an entire event (Ms Fitness Australia) thrown into chaos because I wouldn’t be able to be their MCEE and Gala Night Reporter ... And not knowing whether once again we would be out of work long term... Thankfully we’re back to business and SA is back under control. I started putting together my virtual classes and workout clips and may as well give you this one to use. Filmed at our shack amongst dogs and children 1 Alternate reverse lunges with weight x 15 each leg 2 Walking lunges with pulse- weighted or body weight x 20 each leg 3 Split squat with pulse - weighted or body weight x 15 each leg 4 Kickbacks with pulse at top x 20 each leg 5 Leap frogs (jumping squats with range) x 15 6 Squat with 3 sec hold with weight x 15 3 rounds See you all Monday, business as normal xx

25.01.2022 Hi Ladies Unsure if our Strong Women Community is right for you? I'm giving away 20 passes for a FREE class.... Once they're gone...they're gone. Click the link below to claim yours now Follow here https://bit.ly/2BBfqHm

24.01.2022 IF YOU NEVER GIVE YOURSELF CREDIT, YOU’LL NEVER BE HAPPY Whether you’ve dropped 2kg or 10kg, give yourself credit. Whether you’ve gained 1kg of muscle or 4kg of muscle, give yourself credit. If you never appreciate your efforts you’ll always be searching for more. ... I’ve met the most ripped and lean people who’re in the best shape of their life and they’re still not happy with how they look. But one day when the body fat reappears, they look back and wonder why they didn’t appreciate it. Many older women I meet wish they hadn’t been so hard on their physical self when they were in their 20’s with a beautiful body. They never stopped to see how they really were, they just wanted to change things about their body. GIVE YOURSELF CREDIT along the way. Stop and appreciate the small goals you achieve and allow yourself to be proud. If you don’t stop to do this you’ll never be happy. Be proud of your PB’s, your 300g body fat loss this week, your commitment to a full week of training, and the fact that your pants fit better. It’s the small moments and the journey that create the true fulfilment. #finessenutrition #goals #appreciation #selflove #givecredit #nutrition #coaching

24.01.2022 DON’T BE A FENCE SITTER You cannot whinge and complain about how you feel and look and then do nothing to help yourself. It’s self defeating and devalues you. Decide what you want- either choose to change or be at peace with how you are. ... Your body is the only vessel you have and it deserves LOVE one way or the other. The LOVE of you respecting it with nourishment and good health or the LOVE of self acceptance. PEACE #finessenutrition #selflove #acceptance #challenge #change

23.01.2022 From the Master himself! BALANCE is what I teach all my clients. Please have a listen and understand the law of the universe and how it relates to your eating patterns

22.01.2022 CARBS EQUAL FAT GAIN Did the insulin fairy whisper in your ear avoid carbs or youll never lose weight? Warning The insulin hypothesis has never been proven. ... Part of the insulin myth that most people hear is the premise that once you eat carbs youll stop oxidising fat because of the insulin released, is true. But theres a difference between oxidising fat and actual fat loss from your body. When you eat more carbs you store more carbs but youll also BURN more carbs (glycogen). When you eat more fat you store more fat but youll also BURN more fat. So, keto and low carb diets will work for fat loss when theres an energy deficit created. High carb and moderate carb diets will work for fat loss when theres an energy deficit created too. A Meta Analysis (Buerno et al. 2013) comparing low carb (keto) diets (less than 50g per day) and low fat diets showed that after 12 months there was only a 900g difference in fat loss over the total period of time. So, both worked and one was not better than the other for long term fat loss. Its the energy deficit (caloric deficit) that creates the fat loss (weight loss). Whatever your macro breakdown, to lose fat you must create a calorie deficit. You can reduce either fats or carbs, both work. So choose either, but make sure its something you enjoy because long term adherence is the key to sustainable fat loss. #finessenutrition #macnutritionuni #insulin #fatloss #fatlosstips #carbsarelife

21.01.2022 THE A TEAM What do we have in common? We LOVE training, its our passion. We also love CONNECTING and TEACHING. So, what do you have when all of this is put together?... A TEAM that is ready to share their knowledge and inspire women of all fitness levels to put their fitness, wellness and health first so that they can thrive and become the best version of themselves in a community environment Welcome Nikita De Cristafaro to our team. Expert power lifter, CrossFitter and Kickboxer! Shes super excited to teach her skills to our ladies. We are bringing the biggest variety of training styles along with combined KNOWLEDGE and PASSION to help our ladies get strong, confident and curvy. New timetable and ability to BOOK, PAY, CANCEL AND RESCHEDULE is available from my website www.finessenutritionandfitness.com.au 15 classes per week, a variety of different styles for all levels of fitness in a womens only supportive community. Get on board! Join our team we have lots coming your way #finessenutrition #finessetraining #womensupportingwomen #womenempowerment #womensonlygym #womenstraining #fitwomen #adelaide #adelaidemums

21.01.2022 KIDS? No problem. Our mid morning booty builder and leg shaping class is one for the mums. This child friendly 930am session is guaranteed to build a quality derrière while the people have a little fun together ... 45 minutes of quality training learn technique and form support and accountability laughs and fun guaranteed results www.finessenutritionandfitness.com.au Womens only group training

21.01.2022 HIGH POWERED SATURDAY MORNING Full body strength and conditioning class... If youre keen to train in an all womens environment where youre challenged yet supported and have some fun while taking your training to a new level then YOU MUST join us!... Timetable: Monday 6am BOOTCAMP Monday 6.20pm CALORIE KILLER HIIT Tuesday 9.30am BOOTY BUILDER AND LEG CIRCUIT Wednesday 6.20pm FULL BODY STRENGTH & CONDITIONING Thursday 6am BOOTY BUILDER AND LEG CIRCUIT Thursday 9.30am BOOTCAMP Saturday 8am FULL BODY STRENGTH AND CONDITIONING 45 mins, only 10 ladies per class, specialised womens training

21.01.2022 You should just do what YOU WANT to do. Ever noticed how kids just do what they want? In play, theyre living their highest values. They will naturally do the stuff they love. So let them!... Do you naturally do the stuff you love? The things that bring YOU fulfilment? Or are you conforming to some one elses ideas about what you should be doing? If youre not, your self worth has taken a fall. When you value yourself you will look after YOU, your health, your body. Our children can teach us so much if we let them #finessenutrition #thoughts #health #highestvalues #nutrition #kids #kidscanteachus

20.01.2022 I am on a health kick... Theres no kick, health should be always be a lifestyle choice. We all know good health is the optimal outcome for a long and quality life. ... So STOP the cyclic dieting behaviour and start your life long healthy lifestyle. Healthy habits start the process, behaviours create the momentum and a healthy lifestyle is the result. No beginnings or endings, just consistent progress! Once you change your mindset around this and see the TRUTH you wont look back. Are you ready to start? Join my strong womens community: NUTRITION WOMENS ONLY FITNESS CLASSES MINDSET AND HEALTH COACHING www.finessenutritionandfitness.com.au or shoot us a message to find out more #finessenutrition #health #lifestylechangenotadiet #nutrition #nutritionist #healthylifestyle #royalparkgym #royalparknutritionist

19.01.2022 WEEKEND SESSION Theres nothing better than a high-powered Saturday morning with these ladies. The energy in the room , the big lifts , the support and encouragement ... What a way to start a Saturday Keen to join? www.finessenutritionandfitness.com.au womens only group training BUILDING STRONG CURVES AND CONFIDENCE #finessenutrition #grouptraining #strongwomen #strongertogether #fitwomen

19.01.2022 POWERHOUSE STRENGTH CLASS Just a snippet of our women’s strength class this morning with coach Nikita. We’re learning how to lift HEAVY ... This will FAST TRACK the ‘toned’ appearance all women want. Remember that to be ‘toned’ it requires you to build muscle while losing the body fat that covers the muscle Which brings me to our BLACK FRIDAY SALE For the next 3 DAYS only you can buy a 10 visit pass to join us for only $100 (normally $175). To take advantage of this please DM me. #blackfriday #strength #strengthtraining #toned #womensgrouptraining #finessetraining

18.01.2022 DEADLIFT LIKE A BOSS! Here our coach Nikita takes me through the technique needed to deadlift correctly and with power using your whole body. Deadlifts need the whole body to work to execute them correctly. ... Get them right and save your lower back from straining and potentially causing injury. Our women’s only group training is not just about becoming fitter and stronger, it’s also about EDUCATION AND KNOWLEDGE- knowing the how’s and the whys of what to do and how to do it correctly. #deadlift

18.01.2022 BUILDING STRONG CURVES AND CONFIDENCE I specialise in teaching women how to lift weights in a supportive environment, while fast tracking their results through tailored nutrition.

17.01.2022 Our coach Nikita De Cristofaro is taking on new clients for 2021, get in quick

17.01.2022 6 meals a day or 3? I know the info years ago used to be eat small regular meals to boost your metabolism and burn more calories. ...NOT TRUE ... The research devoted to nutrition is bigger than ever now and we are finding that much of the research from earlier days is VERY outdated and incorrect. The latest research shows that if protein and calories are equal, it does not matter whether you eat 2 times a day or 6 times a day, fat loss will be the same. When it comes to fat loss, we know that ADHERENCE is your number one tool. Adherence becomes easier when the nutrition style you choose is a good fit for you and your lifestyle. So if youd prefer to just eat a few times a day and this helps you adhere to your nutrition better, then do it. For strength training and muscle building, it is optimal to eat between 4-7 times a day so that protein can be spread over the day to maximise the anabolic response. I design my nutrition plans based on the individual, theres no one size fits all. Long term results come from long term adherence and enjoyment. #finessenutrition #macnutritionuni #mealfrequency #anabolicresponse #musclegain #fatloss #nutritionplan #fatlosstips #royalparknutritionist

16.01.2022 WOMEN WHO LIFT WEIGHTS After the age of 30 the best exercise for women is lifting weights. Why?... After the age of 30 we lose strength and muscle mass (up to 3-5% per year) along with bone density. All of this over time, can cause wear and tear and we are more prone to injury. Your body also starts to sag and age with less muscle mass! Lifting weights improves strength, agility, power and confidence to perform daily activity. It is also anti aging Your body firms up, your skin looks better, cellulite will improve and you will look better in clothes. Many studies have documented the wellness benefits of strength training, including helping people with some chronic diseases manage their conditions. If you have arthritis, strength training can be as effective as medication in decreasing arthritis pain. Other benefits include improved posture, better sleep, fat loss, improved weight maintenance, faster metabolism, help to lower inflammation and prevent chronic disease. My womens only group training classes have been designed to teach all women how to train correctly and effectively to fast track their results. All ages, all abilities, all fitness levels. Booty builder and leg shaping class Full body strength and conditioning class Bootcamp - functional movement and endurance Calorie Killer HIIT class NEW CLASSES! Luscious Legs class Powerhouse strength class Pelvic Floor and Flat Abs class We have you covered! Come along and try us for FREE! DM me to give it a go. www.finessenutritionandfitness.com.au #finessenutrition #finessetraining #womenwholift #strongwomen #strengthtraining

16.01.2022 FAT LOSS SEMINAR This morning I discussed the hierarchy of FAT LOSS at our club nutrition seminar. I busted through the myths, untruths, ‘bro science’ and anecdotal evidence. ... I showed our ladies how the hierarchy of fat loss comes down to ‘adherence to an energy deficit’. Sounds simple right? But it’s not easy to do. These women were empowered with the truth and realised they have not failed, the failures actually taught them a lesson. Are you joining us at our next FREE nutrition seminar? YES, then DM to register your interest #finessenutrition #fatloss #fatlosstips #coaching #womensupportingwomen

15.01.2022 WOMENS BOOTY BUILDER AND LEG SHAPER CLASS Im just loving the atmosphere at our classes - support, encouragement, friendships, connection! If youre interested in a FREE pass to come and try us out please DM me and I will make it happen. ... These ladies rock #finessenutrition #finessetraining #womensupportingwomen #strongwomen #fitwomen

14.01.2022 I stood on Miamis stool to take this! We dont have good selfie mirrors. I am proud of this. My derrière has grown! ... 2-3 sessions of glutes a week and Ive spent this year eating up... I always felt I had fairly flat glutes- years of running had made me very quad dominant. My own glute sessions are the sessions I give my ladies and they are following in my foot steps. I know this because a guy at my gym said to my husband about my ladies is it just me or is everyones ass looking better? YES!! They are. We all joke and share anecdotes about jeans looking better, perky bottoms that partners/husbands are noticing and how much more confidence is felt. Womens only booty and leg sessions are the BEST #finessenutrition #bootygainz

14.01.2022 Come and join our Strong women community! Womens only classes and tailored nutrition to fast track your results. Community, Connection, Care

14.01.2022 THATS ONE STYLISH BREAKFAST @meegan_fitt knows how to create a cocktail using breakfast! So simple, so delicious: Oats, banana, almond butter and protein powder mixed with water. ... My programs are all about YOU. We only use the foods you enjoy along with some treats to make your nutrition balanced and without the dreaded restrictions! Nutrition should be EASY, ENJOYABLE and SUSTAINABLE Nutrition is not just about fat loss or health, its about having a healthy relationship with food and yourself. Get off of the dieting roller coaster it is draining and debilitating and teaches you to fear food and not trust your judgment. Learn to execute good choices based on knowledge and trust in yourself. Need help? Join my community of empowered women making good balanced choices around their fitness and nutrition LINK IN BIO #finessenutrition #balanceddiet #healthfirst #strongwomen #royalparkfitness #royalparknutritionist #nutritionist #adelaidemums

14.01.2022 FOOD ANXIETY Holidays are all about enjoying the company of friends and family along with the deliciousness of food shared. For some, it can be anxiety ridden around wanting to be both ‘good and bad’ with food choices. ... The first step to killing the chaos in your head- if food anxiety is real for you- is to give yourself permission to enjoy the food that’s on offer. Then try not to label what’s on offer as good or bad food. Remember, all food contains calories and some just offer more than others. Once you’ve given yourself permission to enjoy what’s on offer, pay attention to portion sizes, trying a little bit of everything and tuning into the sensation of feeling full- don’t go beyond this. You have the rest of your life to chase aesthetic goals and a few days here and there of eating more than usual will not undo you. This is Christmas go forth and ENJOY it!! Happy holidays #food #foodanxiety #stopthechaos #enjoyfood #christmas #nutrition #finessenutrition

13.01.2022 LISTEN IN LADIES, WE ALL START SOME WHERE! The gorgeous Zilha shares her experience as she just starts out in her fitness journey with us

12.01.2022 LONG LASTING FAT LOSS SECRET Sorry to disappoint but the truth is the best fat loss diet is the one you enjoy! Forget beginnings and endings, restricted food, banned food and missing food groups. ... Your nutrition should set you up for a lifestyle of good health, not just a short term fix. You want chocolate and wine ? You can! And still get great results. Find out how! My clients LOVE my customised nutrition programs. Theyre individual and catered just for you. Plans start from $189 with a special budget plan only $49.95 Find out more www.finessenutritionandfitness.com.au #finessenutrition #wine #chocolate #fatloss #fatlosstips #nutritionplan #nutritionist

12.01.2022 Something a little different today! The women supporting women movement on socials at the moment is a beautiful sentiment posting a black and white image of yourself #womensupportingwomen So to all my ladies, I have built my business based on wanting to help, support and encourage other women to live their best life. ... I truly believe your best life needs the support of good nutrition and exercise so that you can achieve it all. Without proper nourishment, and without exercise your body and mind wont truly thrive. Make time for YOU, give back to YOU and give back to your body. And remember, life is 10% of what is happening to you and the other 90% is how you interpret it. So, ALWAYS work on your mindset too. A healthy, balanced mindset is as important as a healthy body. Us women are the powerhouse that keeps this world running.

12.01.2022 TIME TO PUT SOME CALORIES IN THE BANK KEEP YOURSELF ON TRACK over the holidays for only $49.95 with my simple, individualised nutrition plan with your personal macros. Yes, you’re going to indulge here and there and yes, you do need to be flexible to eat with family and friends- I mean that’s what this time of year is all about ... But you also need some structure, a routine and something easy to follow when you’re not indulging, which will maintain a good status quo and help you to avoid those extra kg’s creeping on. My ‘Budget Starter’ nutrition plan is PERFECT! By creating a small calorie deficit and giving you a good routine with your daily eating you’ll have far more room to enjoy meals with family and friends and avoid anxiety around fat gain. Basically, you will be CALORIE SAVING so you have calories in ‘the bank’ to use up when indulging a little bit. It’s simple, it’s realistic, it uses only the foods you enjoy and it gives you a solid plan, rather than second guessing yourself. To purchase via my website visit www.finessenutritionandfitness.com.au/what/nutrition-plans/ #caloriedeficit #caloriesaving #nutrition #christmasindulgence #food #friends #family

11.01.2022 PROUD TRAINER MOMENT! My group training ladies are lifting BIG weights now. I remember when they first started with just a 20kg plate on their lap. ... Today some hit over 100kg in their hip thrusts and glutes bridges! I still have newbies starting and its body weight and minimal weights but I know with consistency, determination and support they too will be there! I love empowering women to push out of their comfort zone and feel the rush of doing something BIGGER than they imagined possible. Week after week my ladies rock up to training ready to achieve more. We have THE BEST community here. The support and love they have for each other is present at every session. I feel proud to have built this awesome network of strong women Are you ready to join? We have your back 100% DM me to chat or visit my website www.finessenutritionandfitness.com.au and check out of womens only group training page

11.01.2022 FAT LOSS EXPECTATIONS When I meet a new client I like to discuss their expectations around fat loss and time frames. Often they will say around a 1kg per week as their fat loss expectations. ... For the most part, this is a serious over expectation of what is achievable each week. And this is driven by the fat loss and diet industry that rips people off year after year and sets them up to fail. 1kg a week is achievable but at what cost? Starvation, exhaustion, cravings and a process they hate long term- not to mention the terrible rebound effects when they give up. In order for fat loss to be successful long term and for you to maintain your new leaner weight, the process must take enough time so that the process can become a lifestyle. Or the process will FAIL. Understand this. The JOURNEY to a healthy, leaner weight is far more valuable than the end goal. Allow the journey to take enough time so that you can actually EDUCATE and EMPOWER yourself with the knowledge required to be successful and healthy for the rest of your life. Like anything in life, true fulfilment comes from the journey, not the destination. Learn the lessons Enjoy the process #finessenutrition #fatlosstips #fatloss #diet #dietingproblems #educateyourself #empoweryourself

11.01.2022 I had a moment in the river yesterday while I was hanging off my board waiting for the boat to come retrieve me. I felt so peaceful and appreciative for all that I have. I have found such a good balance in my life. I suffered for years in a very unbalanced place where I worked too hard and didn’t give back to my body, and ignored my highest values for the sake of work and career. I would then have melt downs of exhaustion, boredom and resentment. ... One of my highest values is movement. I need to exercise or do stuff where my body is physically challenged. Our river lifestyle is not just a hobbie, it’s our THING. My husband is the same. Too many days in the grind without this and he’s anxiety bound. We come to the river to be FREE to challenge ourselves with the stuff we love. We are different people once we get here. I find working hard a pleasure now because I am finally living my highest values in the right order Remember that you are important and you need to do the stuff you love. Don’t put it on the back burner waiting for things to get easier or for the right time. Life is short. Do the shit you lve! #surf #surfergirl #riverlife #values #getitright

10.01.2022 LADIES, JOIN OUR COMMUNITY! Finesse teaches you everything you need to know and shows you how to make it simple. NUTRITION FITNESS... COMMUNITY CARE All of our coaches are women and we know exactly what every lady needs to feel and look her best! Our community supports and inspires everyone to achieve their absolute best. Our team has over 30 combined years of experience in fitness and over 10 years in nutrition. To find out more about what we do visit us at www.finessenutritionandfitness.com.au group strength training classes customised nutrition plans health and wellness coaching personal training nutrition seminars mindset coaching

10.01.2022 Who starts their diet with a mentality that you must be 100% consistent and then realises its too hard? Does that make you feel like your failing and that you want to quit? This sort of expectation always leads to failure. You cannot be perfect 100% of the time, this is a fantasy. ... Like all things in life, there will be curve balls, extra stress and times where things do not go to plan. This is where you must learn to adapt and do the best you can. And some times you wont do your best and thats okay too. I teach that at even 80% consistency, youre still making PROGRESS and that is what counts. Set realistic expectations around results and your level of adherence. Enjoy the process! Fulfilment comes from the journey not the destination. Make small changes and be consistent to that. When these changes become habits, make more changes. Remember where you started Youre not perfect, but you can still do your best. PROGRESS NOT PERFECTION #finessenutrition #nutritionist #nutritionplan #progressnotperfection #strongandmighty #royalparkgym

10.01.2022 MACROS The buzz word... Dont get too caught up in entering data to hit exact macros. There are many variables each day and your body doesnt burn the same amount of calories each day either. ... My suggestions: Know your required protein. For the general population 1.2g - 1.6g per kilo of body weight is fine. It will be higher if youre training hard, an athlete, or a body builder. Know your required caloric needs for your goal. Work out how many of those calories are required for protein E.g 120g of protein per day x 4 (4 calories in a gram of protein) = 480 calories Take this amount away from your total calories. e.g 1700 calories- 480 = 1,220 You now have 1,220 calories which you can spread any way between carbs and fats. Seriously, this easy. You do not have to hit specific numbers here if youre general population. Just practice consistency to hitting your protein and left over calories. And make sure you have enough fruits and veggies in your diet. Keep it simple, dont get caught up in specifics, do what feels good for you and be adherent long term. It will work! And if this is not for you, do not despair, contact me and I will show you a different way. You will learn all about foods, portion sizes and how to enjoy eating all your favourite foods while reaching your goal #finessenutrition #macros #keepitsimple

10.01.2022 CLOTHES DO NOT LIE I ask all my clients and YOU, stop using the scales as the only way to determine fat loss results. We all know deep down that they cause us anguish when the numbers dont reflect our efforts. There are so many variables that can throw the numbers out so other ways of gauging progress are a must. ... A CHECK POINT OUTFIT- I have one and so should you. I teach this to everyone: find an item of clothing you want to wear- old or new. It doesnt fit now and it does not stretch. This piece of clothing should be a match to where your body holds the majority of unwanted body fat. demin shorts, skirts and jeans are good for most women. But it could be anything that youd just love to be to fit in to. This client chose a denim skirt and I have denim shorts Ive used for years to assess body fat creeping back up without denial Remember, the optimal outcome is to feel great in the clothes you wear everyday day and to feel fit, strong and healthy. Body fat percentages and numbers on the scales are not everything! Sure, they are useful but for the most part they arent necessary. If youre walking around feeling great in clothes you havent been able to wear for ages because they were too tight youre WINNING regardless of what the numbers say #finessenutrition #fatlosstips #fatloss #clothesdonotlie #nutrition #nutritionist

10.01.2022 MILK IS MORE HYDRATING THAN WATER How so? Milk contains the sugar lactose, along with some protein and fat, all of which help to slow the emptying of fluid from the stomach and keep hydration happening over a longer period of time. ... Ever noticed that when youre thirsty and you drink a lot of water, you pee a lot too? The water empties way faster as theres nothing to slow it down on the way out. Im not saying you should replace water with milk but if youre dehydrated you will hydrate far quicker using milk. I quite often give Miami half milk half water to drink when she comes home from care if I notice she hasnt had much water from her bottle that day. So, next time you find yourself dehydrated after a few too many try my little milk tip. #finessenutrition #milk #healthtips #hydration #water #dehydration #nutritionist #macnutritionuni

10.01.2022 MMA AND STRIKING ISNT just for fighters! Challenge your fitness and learn some cool new skills. The Matrix MMA classes and Striking classes are super popular and are building a huge following ... Come on down and try it out girls guys beginners advanced - were a TEAM

10.01.2022 WELL HELLO THERE! 6am BOOTY CLASS Starting the day with a peachy booty and a big smile ... I love these ladies and their commitment to challenge themselves. Without challenge we do not change! Don’t let the fear of the unknown hold you back from greatness. We all start some where #finessenutrition #bootyworkout #bootyfordays #challenge #change #womensupportingwomen #womensgrouptraining #adelaide

09.01.2022 Wraps for lunch? Yes please! Tzatiki, ham, avocado , tomato and cucumber Quality nutrition comes in many different forms. Thats why I tailor my nutrition plans for YOU!... Too often people think that healthy food means cutting out processed foods, not true True wellness comes from having a balanced headspace around food. gluten is not the devil dairy is not the devil processed food is not the devil even junk food is not the devil TOO MANY CALORIES, BEING OVER WEIGHT LONG TERM AND A SEDENTARY LIFESTYLE IS THE DEVIL I can help you fix this! Youve just got to be ready. #finessenutrition #lunch #wraps #easyrecipes #nutrition

09.01.2022 Time and money spent on either WELLNESS or ILLNESS, you choose. Whatever we run from, we run into @mojo_master quote. Im here to help you find the balance which makes wellness (health, nutrition, exercise) enjoyable and sustainable so that you can be free from illness. ... custom nutrition plans health and mindset coaching womens only group training connection, community, care. #finessenutrition #wellness #illness #healthylifestyle #fit #strong #healthy

08.01.2022 GOALS Most people start their health journey with a goal of FAT LOSS. I want to lose 10kg... Thats their only goal. And if this goal is not met within the time frame they anticipated or if the fat loss isnt occurring at a sufficient rate then most people are disappointed- and may go back to old habits. To make this a successful, long term venture which turns into a healthful lifestyle you must appreciate the other benefits and acknowledge them as results that also count. There are many benefits to creating a healthy lifestyle which leads to fat loss: - Health markers improve - Power to weight ratio improves - Confidence improves - Sleep and recovery improve - Energy improves - Moods improve - Clothes fit better - You LOOK healthier So, as you start your fat loss journey make a clear list of all the other important reasons you want to do this. As you tick these off, even if fat loss isnt as fast as you like, you can be clear that its WORKING. What are your goals? Are they big enough? Get clear on this and let OUR TEAM help you get started Customised nutrition plans Health and Mindset Coaching Womens only group training www.finessenutritionandfitness.com.au JOIN OUR COMMUNITY and be supported, inspired and empowered! #finessenutrition #nutritionist #fitnessjourney #healthjourney #womenempowerment #womensupportingwomen

08.01.2022 CLIENT MEAL PIC Thanks @bearsypoo_ for sharing! Who said chocolate was banned? In fact no foods should be banned!... Balanced, calorie controlled eating includes everything. DO NOT BAN FOODS, JUST LEARN THE BALANCE- this is my philosophy #finessenutrition #health #nutrition #balance

07.01.2022 TRANSFORMATION Claire started her nutrition journey with me last year. She finally reached out to me after seeing some photos of herself while holidaying and hating what she saw. After having 2 children she had put her own wellness on the back burner and it was time to step up and make some changes. ... Claire then joined my womens only group training in January this year and she has been a continuous 2-day a week client training with us- booty builder & leg shaping class along with the upper body strength and conditioning class. Claire went from being a beginner lifter to now being one of our strongest women in the classes- super impressive determination! Claire has now transitioned her nutrition to muscle building as she just LOVES being strong and challenged in the gym What can we all learn from Claire? No matter where and when you start, you can make HUGE changes to your health and fitness with continuous consistency. It does not happen overnight, Claire has taken 12 months to get to this point but she has achieved way more than fat loss. She also has: Knowledge to maintain these results Knowledge of her nutrition around both fat loss, weight maintenance and muscle building Confidence and strong curves Knowledge on how to weight train correctly New clothes - her aim was a size 12 and now shes almost in a size 8! A new love for fitness and looking after her health Are you ready to change your health for the better? Are you tired of being tired? Want more in your personal life? Want to be part of a supportive womens only environment where youll be encouraged, motivated and inspired to be more? Lets do this www.finessenutritionandfitness.com.au

07.01.2022 OUR LADIES ARE ON FIRE Thanks to the addition of our new trainer Tuba @toobietubes we have a whole new range of exercises and training to build strength, endurance and confidence. I am excited to announce the class spots are getting filled and we will be bringing you another 3 classes VERY SOON!... We will be offering a very specific class for ladies who need pelvic floor strengthening and help to repair abdominal separation after birth. This is something that a lot ladies are unaware of and which can lead to a pooch of the abdomen regardless of how much body fat you lose. Learning all the tricks to rebuilding this and strengthening your core and pelvic floor will help to flatten this down. So, stay tuned! #finessenutrition #finessefitness #womensupportingwomen #strongwomen #royalparkgym #royalparknutritionist

07.01.2022 EXCITING NEWS Our team is now 3 We have a new trainer on board who specialises in Powerlifting , CrossFit and Kickboxing ... This woman is bringing a whole new element to our womens only group training Learn to lift in a way that suits your bodys individual biomechanics with our POWERHOUSE strength sessions. Learn to punch and kick while getting super fit with our KICKBOXING class. Find out who this lady is next week! She has a great reputation and is ready to share her skills with us. Starting September 29th - 6 New classes are COMING!! LUSCIOUS LEGS POWERHOUSE STRENGTH KICKBOXING SEXY LEGS AND ABS PELVIC FLOOR CONDITIONING & FLAT ABS If youre keen to try us for FREE send me a message and I will arrange your pass Lets get SUMMER ready #finessenutrition #finessetraining #womensupportwomen #fitwomen #strongwomen #fitness #fitmum

07.01.2022 In the hierarchy of fat loss the NUMBER 1 thing you can do to achieve this is to adhere long term to a calorie deficit. The hardest part of this is developing a personal strategy that makes this easy and turns it into a lifestyle long term- meaning you can actually maintain the fat loss once you reach your goal weight. That’s where we can help ... Our job is to make this part sustainable, enjoyable and easy. Forget the fads and quick fixes and educate yourself so you don’t need to keep dieting! There’s nothing worse than losing lots of body fat only to regain it time and time again DM for a chat or visit www.finessenutritionandfitness.com.au to find out more. #finessenutrition #fatloss #fatlosstips #adherence #macnutrition #macnutritionuni

07.01.2022 DONT SKIP BREAKFAST! Im sure youve all heard breakfast is the most important meal of the day? Well, its not. ... There is no current research which proves that having breakfast is superior for health or for fat loss. You should just do what works for you. Once upon a time, we were also told that children must have breakfast so that they could have a higher level of concentration at school. However, a recent study in 2015 which tested the effect of eating breakfast versus not eating breakfast on brain activity in adolescents when performing cognitive tasks as assessed by MRI (fulford et al.) showed no statistically significant improvement in task performance. Miami has never been a breakfast eater. It drove me nuts for ages. She basically eats a big lunch and dinner with a few little snacks mid afternoon. I thought she needed to eat breakfast until I realised she always eats enough later on. Shes just different to me. Humans are different- some enjoy breakfast and some dont @martinnutrition So, if you like breakfast, eat it. If you dont, skip it. FAT LOSS TIPS: if protein and calories are equated, youll get the same fat loss results whether you eat twice a day or 6 times a day. Adherence is your most important tool, whichever style of nutrition you choose. #finessenutrition #macnutritionuni #fatlosstips #breakfast #fasting #nutrition #nutritionplan #royalparknutritionist

06.01.2022 HALF WAY THROUGH OUR 30 DAY CHALLENGE! I’m so proud of the commitment these ladies have made to both training and their nutrition. At the end of week 2 there’s lots of kilos down, PB’s achieved, muscle gained, confidence up and support all round for our little community of STRONG WOMEN!... Even through lockdown these ladies stayed on track as best they could. Instead of wine and food binges there was a strategy to stay on track. See you all back at the gym tonight, I am super pumped to see you all! #finessenutrition #finessetraining #strongwomen #strengthtraining #nutrition #coach #health #fitness

06.01.2022 LVE MY LADIES! Our beautiful Tuba trained with us throughout her pregnancy and continues on with us, now bringing her gorgeous son to training. And the best bit, Tuba Karatas is now one of our trainers!

04.01.2022 Look what I just found! Convenient and far less expensive than buying whole avocados. Just allow to thaw and add to your salad. ... Nice one @colessupermarkets #finessenutrition #salad #avocado #healthylifestyle #royalparknutritionist

04.01.2022 Hi Ladies Unsure if our Strong Women Community is right for you? Im giving away 20 passes for a FREE class.... Once theyre gone...theyre gone. Click the link below to claim yours now Follow here https://bit.ly/2BBfqHm

04.01.2022 Our little ballet girls @toobietubes While Tuba and me hit the gym and coach our awesome group training ladies, these two became the best of friends

03.01.2022 High Chloesterol This client presented with very high cholesterol, even though she wasnt sedentary or overweight, her genetic predisposition was high and her intake of nutrition needed to be addressed to lower this- avoiding trans fats and increasing veggie and fruit intake. 8 weeks later and her total cholesterol is at a very healthy 4.2, her thinking and moods are clearer, shes reduced body fat and feels fantastic. ... Your genetics play a large role in how your body is tuned to develop certain health conditions. We can ALWAYS nurture our body away from these with lifestyle changes. This client may have been an 8/10 for developing high cholesterol and her food choices pushed her to a 10. Through changes to her nutrition we have lowered this to a place where her food choices have put her at maybe a 5/10. On the same token you can have some one who genetically is a 2/10 for developing high cholesterol and they eat whatever and never get high cholesterol. Think about your genetic inheritance- your parents and grandparents, and if they developed certain health conditions. You may be similar in genetics and could end up with similar health issues. If this worries you then start the process of NURTURING your body away from these health issues. QUALITY NUTRITION FAT LOSS EXERCISE LONG TERM WEIGHT MAINTENANCE Need help? Lets do this!

02.01.2022 LAST BOOTY CLASS FOR 2020 and we saw a 170kg glute bridge for 8 reps from our Turkish queen @toobietubes Thank you to all my ladies who back it up week after week at our classes. I have witnessed you all go from strength to strength, both physically and mentally. You ladies are building a foundation of strength to make you as strong AF ... I love our ‘strong women’ community and I thank you all for your support throughout a turbulent year. We made it Thank you to our coaches Tuba and Nikita for all you have brought to the club. I have gained so much more knowledge and confidence from having you both here Have a wonderful Christmas and New Year and we look forward to seeing you all shine in 2021 xxx #strongwomen #womensupportingwomen #strengthtraining #womensfitness #community #finessenutrition #finessetraining

02.01.2022 POSITION AVAILABLE! I am looking for another trainer to join our team in Royal Park Finesse Nutrition and Fitness I need a qualified and experienced trainer to ...run womens only group training classes. The right person will become a role model to our clientele, therefore your own training, nutrition and wellness must be a priority to you. You must be experienced in group training scenarios for up to ten people or more. You must be a confident leader and be able to motivate, encourage and inspire your clients both one on one and in a public speaking role. This is not just a job but an opportunity to become part of our team and community. I encourage the right person to bring their own unique skills to the team so you can teach us too. This opportunity will also allow you to train new and existing clients from the gym and pay as a per client basis rather than a weekly rent. Please email your intro, details and qualifications to [email protected] Do not direct message me.

01.01.2022 Our lovely Lauren is building muscle and shape like never before She shares her experience with us

01.01.2022 Use your clothes to measure fat loss success. This client here is working hard yet the scales keep showing a slow progress and at times even an increase! Time and time again she gets down when weigh ins dont reflect her efforts. ... So I ask her do you look leaner and do your clothes feel looser? Yes and yes! Just look at the difference in her work pants. There are many variables that can affect the scales so for the most part ignore what they say and focus on clothes and progress photos. Who can relate? #finessenutrition #fatlosstips #scalessuck #nutrition #nutritionplan #nutritionist #royalparknutritionist #strongwomen

01.01.2022 THE AMAZING YVONNE! Almost 74 years of age and we are honoured to have her in our ‘strong women’ community. There’s no need to take it easy with her either, she takes on board whatever we suggest and does the work If you set your mind to do something, with the right support and encouragement you will succeed. ... Many of our women are new to training and some start with us very unfit, but once they get to the top of that mountain the world of training is theirs to conquer. You are never too unfit or too old to START. We all started once a upon a time! I will never ever forget my first run I was heavy, I was beetroot red , I was bloody uncomfortable and it hurt. But I went and did it again and again until it felt good. Within 6 months I was a new person and I never ever looked back or went back to that person I used to be. It’s your time to start! Come join us, I promise you that if you keep coming back you will be that new person too #strengthtraining #strengthtrainingforwomen #squat #nevertooold #yourtimeisnow #finessenutrition