Another fabulous Body Reflexion Xmas party on Saturday 🎄😁 A big thank you to all that made it !! ~~~~~ Crazy to think it has already been 4 years since we opened our doors. @andrew.emmett and I are not only so lucky to work with our amazing & dedicated crew but we have the privilege to watch their kids grow up, family's grow (7 babies and counting 😉) and friendships blossom. #loveourjob#ringwoodpt#grateful
There are 3 muscle building mechanisms (Hypertrophy) 💪Metabolic Stress
If you are not crossing off all of these in your training, you are not maximising your gains. -
Metabolic stress is medium to high repetitions, with small amounts of rest between. AKA the pump or burn!!
Mechanical Tension is good old heavy lifting. You want to generate the largest amount of force through the full rep range. You can maximise this by strategic pauses mid way through your rep. Eg squeezing at the top of your hip thrusts before lowering down. -
Muscle Damage is about focusing on the eccentric phase (the negative phase of the movement). By slowing this phase right down you will be able to maximise the damage done to that muscle. You don’t need to go super heavy in this phase. Moderate weight & really slowing down will get you there!
Stick to larger movement which tackle all 3 of these phases such as squats, deadlift, bench press, hip thrusters, overhead press or pull ups. These exercises give you more “bang for your buck”... Hope you enjoyed this info ☺️ Xx
The past few months my mindset changed. I started to believe in myself, believed that I can and managed to push myself that bit further. To achieve those goals that I’ve always wanted and more importantly have fun along the way. Last weeks photoshoot was a great opportunity to show where I’m at in my fitness journey. Believe you can and you’re halfway there 🙌🏻 so excited for what’s next 💖 #strongnotskinny#lovetoworkout#flexfriday#mumofthree#mumswholift#strongwomen#lifteachotherup#believeinyourself
Photos @snhfoto 📸
Hair @lisaedwardshair 💆🏻♀️
Makeup @dollys.makeup 💄💋
Tan @feebz66 💁🏾♀️
Outfits @vspink 👙
Trainer @fitnesswithsophie 💪🏻
You can find me somewhere in between inspiring others, working on myself, dodging negativity and smashing my goals!
Last Friday we held our first Babes Supporting Babes event in Sydney. The aim was to Empower, Connect & Grow together as a community. When heart driven women come together with a collective intention, I can tell you, hand on heart, MAGIC HAPPENS!!! Sometimes chapters in life don't make sense until much later and our journeys are forever changing and evolving as we do. Sometimes you have to trust the process and allow your story to unfold. One year ago I joined this amazing community of beauties and in this time have learnt to live and work smarter around my highest values - HEALTH and FAMILY.
In a world where we are often so wrapped up in connecting via social media, it was an incredible experience to laugh, cry and celebrate together face to face with women who are making a difference.
Thank you to everyone who travelled and attended. I cannot wait for what 2018 is going to bring as we plan more major Babes Supporting Babes events in Sydney, Melbourne and the Gold Coast!! Watch this space if you're looking to make 2018 EXTRAORDINARY 💖 #babessupportingbabes @freedomhuborg
A super easy one to start with, and if you have kids, it's a great way to get them involved also. Personally deliver the cards to your surrounding neighbours, perhaps with some home made treats if you're feeling super festive!🎄 #12daysofchristmas
It’s afternoon tea time at almost 6pm. Its been crazy busy @utopiaskinsolutions everyone wants to be waxed, sprayed and all flames up before Xmas. I’m going to sneak this @maxinesburn bar down while my client is getting changed. Thank the lord l have these healthy snacks when it’s cray, cray here at work.
BARRY THE FREQUENT FLYER || Little guy is only 17 weeks and already racked up as many frequent flyer points as me. Thailand and now a camping adventure in the beautiful New Zealand. Today we visited a sheep station and he scored these sweet Marino wool sneakers, also went for a little leisurely luge-ing in Queenstown.. Definitely not tall enough and quite certain his grandmother will kill him for being such a daredevil 😂
Happy MAGIC Monday Legends!!!
I hope you took the time over the weekend to do what ever the hell it is that makes you smile!!!
Yesterday I smiled so much it hurt (and enjoyed every second of sore cheeks) we celebrated one hell of a year in style with our squad @f45_training_labrador at our staff Christmas party on the @sailinginparadisegoldcoast boat.
I cannot express enough gratitude first and foremost our leaders @ash___jade and @fitnesscoach_of_entrepreneurs and to the people that I get to spend day in day out with, @brad_lane05 @nadinemuller__ @downwithearth @teishajane_pt @the_gc_fitpro @briereichman Jason and Andy these people that make every day nothing short of amazing!
Without these super humans in my day to day life would not be the same!
Who are your influences?? Are they bringing you up?? I say ditch the drags and get yourself a crew that inspire you and motivate you to do better EVERYDAY - and don’t settle for anything less, you know you deserve it!! PS and get yourself some kick ass bosses like mine!!! 🙌🏼🙌🏼 2018 we are coming for you! 💪🏼💪🏼
Progress is progress. Stick with the program and trust in the process!! Watch this space... nothing is sexier than an open back, watch for a future progress pic.
Tonight's treats😬😬😬 curtesy of my dad, though they aren't the ones I had a few weeks back that he gave me, the MASSIVE Ines. Like gummy bears on steds😂💪🏻
And yes I will eat the whole bag, that way they aren't hanging around the house for me to have any other days! Good tip for you there guys, if your going to treat yourself... do it! Don't do it a little bit then save some for another day as you don't want to over do it, as that way your going to cheat another day aren't you! Just do it, have the WHOLE treat! then draw a line under it and move on with your life!😂 And yes another question I get asked a lot due to me being so into my training is ' do you ever eat crap' and yes when I'm due on I'll eat a cake/pastry. Also on a weekend, but generally I prefer whole, nutritious foods.
Life's too short not to treat yourself!😬😬😬🙌🏻 .
Don’t let the scales define you. What’s my ultimate goal weight? I don’t have one. The “fit life” is about so much more than exercise and clean eating. It’s a catalyst for positive changes and it affects every aspect of your life. My journey is about being active, healthy, confident and happy...by doing that, the rest takes care of itself. I am not saying that hard work, will power, sacrifices and consistency doesn’t play a major part, I’m saying add in a bit of kindness and tlc for yourself and see how much better your results and life becomes! You (body and mind!) are the priority not the scales!
Keep going... you never know who's watching and who your inspiring... in total honesty I've been struggling last few days... but this little one reminded me who's watching and looking up to me and rooting for me to do well... #mumswholift#keepgoing#healthy#fitspo#yesimamum
1 week today until Christmas Eve!! 🙊🎅🏼🎄✨ .. not sure about all of you, but I’d say that today is a gooood day for a snuggle up in front of a good Christmas movie! ❤️ Head on over to my blog if you want some festive film inspiration! (Link in bio) ❄️ Hope you’re all having. Wonderful weekend, and are feeling fabulously festive! 🎄🎅🏼 #red#gold#glistening#snuggle#sunday#movies#chill#film#family
AT HOME FULL BODY PYRAMID WORKOUT .
It’s been a busy weekend to say the least. I love training at home, it is so easy because it takes out the need to travel to and from the gym. I did 1 round just to keep me ticking over ☺️
1️⃣10 Press ups
2️⃣20 shoulder taps
3️⃣30 knee tucks
4️⃣40 frog pumps
5️⃣30 glute bridges
6️⃣20 pause squats
7️⃣10 tricep dips
Program created by @bodyreach
Exercise 4️⃣ and 5️⃣ courtesy of @bretcontreras1