5 things that make exercising easier

Exercising is that thing that everyone needs in order to keep your bones strong especially as we age, keep you fit so you can make a quick dash out of the rain without having a heart attack and generally staying healthy.

But sometimes all of the science still isn’t enough to get you to a 5am class or keep consistent with your training.


So here are 5 things we make sure happens in our classes and PT to give you the maximum chance to achieving your goals:

  1. A supportive community. This is a priority to feeling welcomed. You want to know you are in a safe environment when you walk into the gym and see a group of people to appear to know what they are doing. Friendly faces and other members who can help you through your class. Eventually these people become your friends.
  2. A trainer who knows you and what you need. We offer group fitness with a special gift – that the class is tailored around your injuries, limitations and abilities. We believe that everything can be modified so that you can keep your routine because habits are what create success.
  3. Fun. Very rarely do we want to do things that aren’t fun. So in each class you will see us laughing, smiling and making the most of our time together. Sure, exercise brings us together, but we can do more than that. The social events we do regularly keep the fun and atmosphere alive in our studio.
  4. Variety. Just like your food, our classes offer variety every single time. It’s good for your body and good for your mind. Variety is a key component to progression and the fun factor.
  5. Goal setting. It can be really helpful to have a trainer help you set realistic goals for you. Sometimes, actually most times I find our members don’t know their own potential, so a conversation with your trainer can be insightful in that they can help you see the best version of you.


We love having new people in our studio and seeing them progress!

If this is something you are looking for, check out our 14 day trial!



What happened to my new year’s resolution?

So we are 6 weeks into the year and the motivation behind the new years resolution has gone, and you might have started to think it’s all doom and gloom and “I’ll start again next year”.

The stats behind the success rate of people actually achieving their new years resolution is 20%. Pretty low really.


There could be a few reasons:

1.. You proudly stated your resolution as you knocked glasses with your friends around 12pm on the 31st of December…

2.. It was the same as last years meaning you already felt doomed from the start.

3.. You didn’t create any new habits to support your new goal.


It could have been 1 or all 3 of these but the important thing to note is, it’s ONLY 6 weeks into the year, meaning you have 46 more weeks to achieve your goal.

So how can you make this year different? Simple. Change your habits and create a solid plan to move forwards.


Atomic Habits is a great read to help you understand how habits work and how to apply them. Be specific about your goal and understanding what you are willing to change or do in order to achieve your goals is also important, because with every new habit requires a level of attention to different your daily routine.


For example if weight loss is your goal, how much weight and by what date? Is that date realistic? And why? Why do you want to loose the weight? This is a game changer because if the reason is not big enough or has no emotional connection to you, it’s not going to be the reason you say no to the cake and yes to the salad.

Next thing is to work out how much as you willing to do to achieve the goal? If you currently attend the gym twice a week, can you attend 4 or 2 group sessions and 1 PT session? Something has to change if you want something to change right?!


You can grab hold of this new years resolution and have a fresh start by starting today. It’s actually not too late and no you don’t have to wait until Monday!


Hit the gym tonight, eat fresh food for your next meal, do something to get you back in motion and heading in the right direction.


You can do this!


And ……  Enjoy the process!

Why Winter running is so good for you!

So it gets a little chilly outside and then you start to think, “you know what, I think I will start running again in November.” But then November comes and it’s too hot. “Oh the sun!” Sound familiar?

Ok, maybe not exactly like this but you get the point that when the weather changes you notice there are less people getting outside. It’s cold. I get it. If you know me, I live in my long puffer jacket from April to October (yes, a little extreme), but when it comes to exercise, dress appropriately for the outdoors and keep your momentum going. Here are a few reasons why running in the Winter are beneficial:

# We tend to spend more time indoors in Winter just because it’s cold and the fire or heater are a little nicer inside. So a 30min run a couple of times a week help you to get your Vitamin D hit from the sun, be in the fresh air and it also helps you burn MORE calories as it turns the white fat (not so good) into brown fat (healthier fat). This also means it could help change your body composition


# It can stop you from feeling the effects of SAD (seasonal affect disorder). A disorder that effects people’s moods typically when the weather turns cold and rainy. Getting outdoors will remind you that the weather is not in control of you emotions, you are.


# Have you noticed that the running season is during the colder months? It’s because running in the Summer time is a lot harder on the body. And therefore running during the colder periods of the year can be safer for those who get effected by the heat.


# It builds your resilience. How good does it feel to say “yeah, I ran yesterday when it was only 4 degrees, and I survived!” Put a beanie on, wear long pants and a jumper, get a mate and go for it. You will survive!


# And the most obvious one …… if you don’t’ stop it’s not hard to start again.


We run Wednesdays 6pm & Saturdays 6am. A friendly group of like minded people who just love the feeling running provides. Join us!


Happy running



Top tips for training in Winter

We have Winter and boy has the temperature dropped! Also, you may have noticed your motivation for your early morning classes may also have dropped because, well, bed is just too dam warm!

You may have heard “Summer bodies are made in Winter” and to be honest, it’s true. Staying on track in Winter is what makes your Summer time training just so much easier!

Here are some tips that will hopefully help you get out of bed on the cold and dark mornings:

  1.  Love your winter outfit. I had a client who had a special outrageously beautiful jacket that was the only motivator that got her out of bed. Whatever it takes right?
  2. Wear warm clothes. It sounds silly but you probably know some people who say how cold it is yet they are still wearing the same clothes they do in Summer. Long pants are so much warmer than 3/4s. That 3 inches difference in material is a game changer. And invest in a warm jumper that makes getting out of the car into the gym a whole lot easier. It sounds silly but these little differences make a massive difference.
  3. Set 45 alarms. You might be good at pressing snooze once or twice, but after that 5th alarm you will probably work out you are sick of pressing the snooze button and actually get out of bed. You are awake now anyway!
  4. Get a gym buddie to arrange some face time 5min after alarm time. People are 75% more likely to achieve their goals when they are accountable to someone else.
  5. Stick a photo of your summer body on the fridge and on your bathroom mirror to remind you that you will survive a 6 degree morning.

Hopefully these tips help you to stay on track or get back on track this Winter!




Injuries and the road to recovery

Injuries are never welcome. They always come at the wrong time and can be painful to deal with. They are however almost inevitable at some point in our lives, no matter how careful we are. Even the smallest injury can set you back for a short time in your life.

Knowing how to deal with them mentally, I think, is the biggest key to moving forward.

Quite often I see people become detailed in motivation because of the emphasis they put on what they can’t do. And there needs to be some attention because a plan needs to be worked out about which physician to see, what rehab is required and what adjustments need to be made for the day to day living. Sure, that’s important. What’s not important is only focusing on this.

The deep dark hole

I have been there, trust me. It’s hard. It not only hurts physically but if you are 12 weeks into a 16 week running program and do you pull a muscle that means race day is no longer on your calendar, it really sucks. This is when you enter the deep dark hole. It’s good to acknowledge how you feel, just don’t spend too long there. It’s not a safe place 🙂

Look forward

It’s time to change your exercise routine or exercises so you can keep moving and working out. In simple terms, you have injured 1 spot, there are 100s of other working muscles that you can use. For example, when a runner hurts their ankle or knee I get them into a HIIT session that doesn’t aggravate the injury but still gives them that cardio workout they are looking for. Many times if a client has injured an upper body limb, we focus on lower body for the workout and upper body for the rehab. Keep your mind thinking about what you can do will speed your recovery up. How do you do this? Ask your instructor or PT. They have loads of variations for you and we are always more happy to see you doing something than nothing.


Chin up and move forward, always



The guy I met in the coffee shop …

I got chatting with a guy the other day while we were getting coffee and once he found out what I do for a living, he let me know what he really thinks of gyms.

I quickly realised it was not a time for a sales pitch ha ha


He said “I used to go to the gym, for 6 months, got really ripped, then I stopped for a bit and lost it all” Unbelievable. Not worth the hassle”

And you know what, he was partly right.  If you don’t use it you loose it.

However it all depends how much and how long you have been exercising. If you have followed a routine of 5-6 times a week for over a year you will hold onto your muscle a lot easier and longer than someone who has exercised 1-2 times a week for a year. Muscle memory and size come into play.

On a general scale though, after about 3 weeks of no exercise you will start to see a slight decline in muscle. For cardio, it happens a little quicker.


Some things you can do to avoid taking long periods of time off are:

  • Realise when you need to change your exercise routine. If you stop loving it, quickly move on. Whilst not all exercise is the same, something is better than nothing. When I have felt I needed a break from running, I switched gears to HIIT sessions. After having babies I didn’t have the energy for HIIT sessions so I moved to low intensity strength training. Something was better than nothing.
  • Plan to move on your holidays. You don’t have to call it “exercise” but a hike, long bike ride, slow run along the beach, join a gym for a casual session, whatever it is, keep it fresh and fun.
  • If you become sick and need to back off the exercise, mediation and yoga or stretch can help. With busy lives these days, our immune system is taking a hammering. These practices quieten our minds and nervous system and will help get you back on track.
  • Train with a friend or engage in a PT for a period of time to set some new goals. This is a great way to have someone else help motivate you and do some of the thinking for you.


Your road to recovery .. back to getting on the band wagon.

Focusing on what you can do is essential. Comparing yourself to your old self is not helpful. Start exploring options and start moving. This is the best way forward. Set some new goals and have fun. If it’s fun, you will do it more often!

Protein hacks

Protein. We are told we need it but why? And how do I know if I am getting enough?

Protein is one of the 3 macros we need to hit everyday, Fats, Carbs and Proteins are your 3 macros.

It helps balance sugar levels, curb cravings, build, maintain and repair muscle and therefore is
essential if you are exercising.

How much you need will depend on how much you train but one thing you will notice is that protein
keeps you fuller for longer and more satisfied, so it’s important that you eat it everyday. And
regularly throughout the day is even better to keep your concentration levels at a high and
blood levels even.

Working out how much you need is a simple formula. On average, most people require between 0.8 – 2.0g per
kilo of body weight. For the majority of my clients, I get them to aim for 1.2-1.5g per kilo of body
weight. If you aim high and fall short a little, at least you have covered the most part.

EG: 60kg x 1.5 = 90g protein per day.

90g of protein can be made up like this following example:
Breakfast: 45g oats with 2 scoops of protein powder (15g protein)
Snack: 1 egg (13g protein) and some carrot sticks
Lunch: left over chicken 100g (32g protein) & salad or a wrap with the same amount
Snack: apple, 10 nuts or rice cakes x 2 and cottage cheese (3 tbsp is 4g of protein)
Dinner: 1/4 cup rice, 100 g steak (25g of protein) and veg

If you are not used to eating 5 meals but wanting to work towards it, and not used to eating that much
protein but wanting to increase your daily intake to improve lean muscle and energy, I suggest
taking it slow to increase. Too much at once could be a bit of a shock to your body and cause
unwanted weight gain. Slower is a more sustainable approach I find.

Want to find out more or learn work with me to help increase your energy, food intake
or recovery? Book for a catch up chat and see how it can help you.
Janet 0427 167 288

Coffee – do I need to give it up?

One of the most popular topics is around coffee.


When I start going through someone’s daily food intake, I always ask do you drink coffee, if so, how much. Nearly always the person says ” I really need to give it up” or “Are you going to tell me to give it up”?

My answer is always, “why do you think you NEED to give it up” and “I’m not going to tell you to give up anything”.

I drink coffee and I have had periods in my life when I have given it up, I’ve had periods where I have drank too much each day (and then had to take time to recover from it – more on this later) and times when it’s all quite balanced.


Coffee seems to be a daily essential these days and it is only a problem when you are totally reliant on it to function every single day. Symptoms include; never feeling refreshed, exhausted to the point of almost falling asleep at any moment, or not  being able to fall asleep at night.  Too much of a stimulant (alcohol / coffee / drugs) can play up with the effective working ability of your adrenal glands. The little guys located at the top of your kidneys that help to regulate your metabolism, immune system and response to stress. Too much of a stimulant depresses these guys and at some point you will most likely need to stop, rest and rest and rest and take some time out of your vice. For me it was a period of lots of work, stress and coffee and then it left me so ridiculously tired and not functioning optimally. The way I fixed it was tonnes of sleep and time, about 12 weeks. Everyone reacts differently but that’s how I learnt about balance, of all things.

Back to the coffee.

If you are having your coffee as a pre workout (the best kind), great. It will give you a big boost. If you are in control of your coffee intake each day (1 -2 regular) and it’s not after 12pm (so you can sleep at night (it takes about 6 hours for the caffeine to leave your system), then it’s probably ok.

Just know when “you can’t live without it”, I mean seriously we say that but when you are like the walking dead without it, it’s probably time to look at a few more areas than just coffee, but that might be a good start.

And to keep yourself hydrated (coffee dehydrates you), it takes about 2 cups of water.

I love the taste of my home made coffee on the stove every morning.  And as long as I keep it under control, it is staying.

Happy drinking 🙂

Bounce Back Rate

What’s your bounce back rate?

It’s something I have been thinking about for a while. Everyone’s is different and life, influences, background can all effect our bounce back rate.

So what is it?

How quickly and how well do you recover after something hits you?

Things like; house getting flooded, COVID, loss of income as a result, relationship issues etc. All these things that happen to us and around us can effect our bounce back rate. Our ability to get back into our life. Resilience.

Your BBR can effect your weight loss or health and fitness journey significantly if you have trouble getting getting back on the wagon.

A smaller scale of the above examples could be, you go out for dinner and drink and eat W A Y too much, and that happens on Friday night. Then for the rest of the weekend you think “stuff it” and follow suit with too much of everything and very little exercise. I will start the diet Monday. Sound familiar?

Reducing your BBR, meaning you take less time to recover from the guilts would be beneficial here. You eat and drink too much Friday night, then wake up and do your usual 7am class Saturday followed by your usual eggs on toast and plenty of water. Getting back on the wagon in your next meal.  Treating the next day as a fresh start.

So, how can you reduce your BBR? Hang out with people who inspire you. You will always feel like lifting yourself up. Don’t live in the past. I am not saying don’t feel or talk about stuff. Hell, you NEED to do that. But your past doesn’t need to predict your future. Go easy on yourself. Remind yourself of your long term goals and keep moving towards them, 1 step at a time.


And as for the big night out Friday night? Enjoy it, just don’t do it all the time.  They will have more meaning when they are sporadic.

It’s not always going to be convenient …


Soz, but if you thought “changing” was going to be convenient, umm, it’s probably not. Well at least not at the start.

Change – as in your body, weight, strength, tone, whatever, if you want something different you have to do something different right?

And sometimes that means training at a time that might not be perfect for you.

I remember having a conversation with an old friend. She desperately wanted to loose weight but wasn’t really making any headway. When I asked about attending an early morning class, she said “that’s too early”. When I suggested a night class when her husband gets home, she said “I can’t exercise at night”. When I suggested the 9:15am class, she said that didn’t suit either because she has a daughter (even though the classes are baby friendly).

The outcome, she didn’t end up committing to anything.

Change is the hardest thing you will ever do, but when you really want something bad enough, you know you have to change something.

Have you ever noticed how when you have heaps of time you are less productive than those busy days? It’s funny isn’t it?!

Most of my workouts happen at random times, after lunch, mid afternoon with the kids sometimes when I am lucky I get a 10am session. Because, well I am working at my perfect timeslot – 6am. So my workout times are never convenient but the alternative? Well for me, there isn’t one. I love how I feel when I workout so I make it work.

So if you are looking at an 8 week program or starting a new routine, the first thing you notice might be “those times don’t suit me”. And they really might not. But sometimes you can make it work and achieve that goal you have been working towards for a long time, and that will def be worth it.


Our next challenge is here: