Yana Fisher Fitness in Townsville, Queensland | Personal coach

Yana Fisher Fitness

Locality: Townsville, Queensland

Phone: +61 413 320 487

Address: World Gym Townsville 4811 Townsville, QLD, Australia

Website: http://www.yanafisherfit.com

Likes: 1309

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• Personal coach
• Fitness trainer

24.01.2022 Mood when mumma gets to train! Ok some actual interesting content for you all. Earlier in the week I did a quick poll on my stories. The question was what are your goals A) sculpting your shape and changing/improving your body composition improve general fitness, general well-being and be healthier ... I was actually surprised to find it was pretty close - 45%-55% split! But when I talked to some of my girls some of them said they weren’t sure what to pick. The health and fitness industry can do this to you - blurs the lines a lot and leads you to suggestions of what you ‘should’ want with all the things we see on social media. It’s also not very transparent so I like to try and clear that up. For goal ‘A’ you need to adhere to the following: a scrupulous diet plan, meal plan or macro control plan that is evolving based on results, phase of plan/goal and adherence with little room for flexibility a program that is specific for you and your goals that is also adjusted per phase and usually sees you training 5-7 days per week working towards progressive overload during training and focusing on form, function and pushing yourself to get stronger week in and week out specified NEAT, sleep and rest protocols This requires years worth of consistent training (not just exercising at random) and dieting (both up and down)- NOT just 12 weeks blocks here and there. Goal ‘B’ is much more lifestyle friendly and usually suits the general population exercising 3-5 times per week - a nice mixture of both cardio and resistance (most workouts you can find on the web/instagram/facebook are enough to keep you happy eating an 80-20 style diet. Focusing on 80% fresh whole foods and 20% indulgence that feeds your soul , allows you to be social and enjoy life (without binging or food fear type behaviour) rest and sleep somewhere between 6-8 hours When done consistently every week the regular persons will see huge benefits from keeping it simple. There are of course levels in between but this gives you the basic guidelines of what you can expect to reach the goals for you. Questions? Slide into my DM’s See more

22.01.2022 Morning check ins (mind my morning hair ) are regular at the moment - I am trying to work on growth and recovery in the least friendly circumstances. A calorie is just a calorie right? ... This is the info getting pushed out there on social media right now. Yes - fuel/energy wise a calorie = a calorie. Just the same as a tonne of bricks = a tonne of feathers. They both weigh a tonne. BUT when dropped they have an entirely different effect on whatever is beneath it. The worrying trend with this ‘a calorie is a calorie’ thing is that it takes away from the importance of the QUALITY of the calories you eat and where your calories come from. The quality of your calories dictate digestion, gut health, micronutrient (vitamins and minerals ) consumption, fibre consumption, satisfaction, hunger and can have a huge impact on just how successful your diet/nutrition plan is. It can affect how you feel, your energy, vitality and mood. So yes, while a calorie is a calorie don’t let this basic statement suggest the thought that you can predominantly eat like an asshole and get away with it. Quality is also a huge factor if you want to feel and perform at your best. #quality #asshole #unpopularopinion #mumbod #fitmum #fitmom #postpartumbody #townsville #change #nutrition #nourish #calorie #workout #health #success #yanafisherfitness #yff #brisbane #australia

21.01.2022 Oh hey Monday I see you! ... I have a few sneaky things coming at you this week. What do you need to help your journey babes? ... @boudie.nation ... #grinding #work #youjustwait See more

20.01.2022 Why it’s important to prioritise resistance training over cardio when in a calorie deficit! To look lean you need to do 2 things. Maintain your muscle mass, drop body fat. So run straight to the treadmill and drop those calories right? ... Wrong - when trying to get lean (as opposed to just losing weight) you want to try and lose predominantly body fat and maintain as much of your hard earned lean muscle mass as possible. To do this we need to tell (ask) the body to keep the muscle, by keeping up hard resistance training (this provides a negative stimulus to the body by telling it we need to keep this muscle to survive the current demands of our life). This way the body will preferentially take fat instead of muscle while you’re dieting. This is how fitness models achieve the muscular, toned body instead of looking like they have been through your regular weightloss style challenge. If you’re slack on the training side while dieting down, your body will simply take whatever mass is easy to access, is efficient and available (keep in mind muscle mass is costly to keep for the body if we don’t need it). The perfect example of this is here in my reverse transformation. While breastfeeding (left - post baby number two) and being in a pretty significant calorie deficit, I have not been able to train as I normally would. This means that both muscle mass and fat have been catabolised. You can see this well in my lower body. These muscle groups are the area I have to train the hardest to see change and growth. Usually working on it 2-3 times per week. See more

18.01.2022 Felt cute won’t delete later But seriously, life has been ‘full’ with little wiggle room lately. I have been tired, felt uninspired and overwhelmed with so much going on and so many competing tasks stealing my energy, I have felt like I have nothing of worth to share. I haven’t taken any photos, training is short and sharp and I have just stopped posting (although I still do stories daily if ya missed em) BUT a little bit of balance is about to come creeping back ...in. What do you guys struggle with? What do you want to hear? What do you feel holds you back when it comes to overhauling your health and lifestyle? Tell me what you need and I will do my best to start pumping out content that you guys want and need to hear. See more

17.01.2022 It’s also you’re own self talk! It all matters #selftalk #tribe #yff #sunday

16.01.2022 You’re a fineapple girl - seriously pineapple is my fave fruit! Especially frozen like a little iceblock Monday find yourself some reasons to eat well other than aesthetics! ! ! - firstly DIGESTION. Choosing foods that contain everything nature has to offer - this helps both our gut health and the passage of food through our digestive system. Avoiding foods that cause digestive upset, bloating, inflammation to you personally will ensure you feel better ALL THE TI...ME - energy and vitality. Fuelling your body with predominantly fresh whole foods allows for vitality and helps reduce that sluggish feeling that drains your energy - what you eat dictates what your recovery and growth is made from. Skin, hair, nails along with basic recovery is affected by the food choices you make. You really are what you eat - satisfaction and hunger can be greatly affected by your food choices ie: food volumes high volume foods like veggies and salads vs low volume foods like pastas and breads can make all the difference to how you feel when following your numbers/plan/nutrition - your mood, yep eating well and fuelling yourself with nutritionally dense foods make it more likely that you are getting the vitamins and minerals required for overall wellbeing -------------------------------------------------- Need a little help? Follow the link in my bio or slide into my DM's --------------------------------------------------- #transform #change #inspire #townsville #health #glow #nourish #rise #postpartumjourney #real #life #mumblogger #coach #transparency #yanafisherfitness #australia #goaldigger #womensfitness #mumbod #fit #performance #fitgirl #workout #video #nourish #aesthetics See more

14.01.2022 Ready? Let’s go #truthbombscomingatyou pills, detoxes, secret diets, waist trainers, FADS do not work. If they did, don’t you think everyone would be using these secrets successfully- stop looking for the shortcut and DO THE WORK changing your life and lifestyle is hard work and NO ONE CAN DO IT FOR YOU ... all of your changes need to be LONGTERM and sustainable or your results will be short lived if you’re one of those people who’ve ‘tried everything’ - you probably need to try CONSISTENCY. if you are constantly researching the ‘best program’ or ‘best diet’ you might need to get a coach to help you YOU CAN DO IT - build yourself some mental grit, some self esteem and the body you want; through strength. I promise it will be empowering Got questions team? -------------------------------------------------- Need a little help? Follow the link in my bio or slide into my DM's --------------------------------------------------- #transform #change #move #townsville #health #glow #truth #rise #coach #transparency #yanafisherfitness #australia #goaldigger #womensfitness #mumbod #fit #performance #fitgirl #steps #yff #body #recomp #neat #educate See more

11.01.2022 How I feel every time that little ‘thing’ clicks and a client finally ‘gets it’ and changes their life forever #success #try #tryagain #change #transform #forever #yff #friday #fridayfeels

08.01.2022 Guys! I’m also on Instagram and post every day. Come follow and say hi. I often do Q& A’s and share my daily grind via my stories. @yanajfisher

07.01.2022 It’s been a while between sharing transformations - I usually share them in my stories and keep them in highlights for you guys to see. But this one is from my sister and former #YFF coach. I am so proud of her and wanted to show you what #yff methods can do. Consistency, balance and looking after yourself goes a long way! Posted @withrepost @bikinibuilding Well this is just mad. We all know your body goes through enormous changes while pregnant and then through your... postpartum recovery. But you never quite appreciate this transformation until it is staring you in the face. Like right now . . This is 3 days post to 9 months post. And a reiteration that if you want it, you can make it happen. Even if you’re tied to a mini human and have no time. This is all things considered - including a pph at 5 weeks post, resultant anaemia and fatigue, extended recovery period and not having a car - regardless I still got it done (and continue to do so). . It’s also pretty simple: Consistency in all these things: A healthy diet (80/20 - no need to restrict/create negative food associations). Make some time for you (self lurrrrve) - for me this is when I am active. Move your body. Don’t punish yourself when you inevitably fall off the wagon. And repeat. -------------------------------------------------- Need a little help? Follow the link in my bio or slide into my DM's --------------------------------------------------- #transform #change #inspire #townsville #health #glow #nourish #rise #postpartumjourney #real #life #mumblogger #coach #transparency #yanafisherfitness #australia #goaldigger #womensfitness #mumbod #fit #performance #fitgirl #workout #mumbod #transformationtuesday

04.01.2022 Clearly I’m not great with posing! But I am checking in on myself each time I am in the gym lately. I’m struggling with consistency and I am still breastfeeding and not having full nights’ sleep yet. It really shows. I am at an all time low in my weight for probably the last 5 years. Crazy huh 10 months post baby and I am skinnier than ever - Am I in my best shape - no way (and I kinda feel a bit like rubbish). My point here is that YOUR SCALE WEIGHT DOES NOT DE...TERMINE WHEN YOU LOOK OR FEEL YOUR BEST! I feel best when I am fully rested, when I have fuel on board to train appropriately and when my muscles are starting to fill out and my body has shape. This is about 4kg UP from here and it’ a lot of hard work. Please ladies - STOP WORRYING ONLY ABOUT THE SCALE. It only holds you back, plays mind games and adds to obsessive behaviours (like weighing yourself everyday). Go back and check my feed prior to baby... my face is fuller and I look younger, my body is firmer and less strained/flat/fluidy. #fuckthescale #lift #eat #work #mumbod #yff #train #townsville #yanafisherfitness See more