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Pre-Prepared Meals & Snacks
🎀’Girly Fitness’ – Oh Look Something Shiny and Pretty🎀
There are a lot of popular fitness sites and social media accounts where pretty, peppy girls post smoothie recipes and quick little workout routines for you to follow along with (especially this time of year!), things like “3 easy moves for a sexy back” or “7 minutes to toned thighs”. My newsfeed is filled with fluffy sugar coated “fitness challenges” for example – “30 Day Bodyweight Squat Challenge!” Those light-ass weights. Please 🤦🏼♀️ You’re killing me. We are women, not baby jellyfish. We can handle a real challenge. Put down the pink dumbbells 👊🏼
Do you know what is way more effective than doing 30 air squats for 30 days in a row? Heavy barbell squats, paired with a full-body training program and good food and sleep habits, for the rest of your fu***ng life 🏋🏼♀️ Don’t waste your time on slow and ineffective stuff just because someone with a nice smile and a pretty blow dry “challenged” you to... This type of message can really downplay effort. The message sent by these accounts is often that you can have a great body with just a teeeeny tiny bit of extra time and effort. “Sexy 7-minute Valentine’s day workout!!”... “Get flat abs in just 4 easy moves!” But getting results requires REAL effort and REAL consistency over the long term. It requires dedication and a desire to work hard. And it sure as hell requires more than 7 minutes.
Before I continue my little rant - Disclaimer: YES doing something is better than doing nothing. If these sites inspire/motivate you to get up and move, great. That s**t is probably fun, I get it. Everyone is different. Each brand has their own unique strengths and weakness. I am passionate about helping people on their fitness paths and that includes, for you girls, unlearning what a woman “should” be. Your lifestyle should leave you feeling empowered and confident in yourself and creating a life so awesome that you hardly have any time or energy left over to think about how your body looks 👙
Body envy is not a reason to trust someone. The problem with these generic workouts is that YOU are a unique snowflake. You have unique limb lengths, unique sleep/stress/nutrition patterns, and a unique metabolism. There is a reason we invented science, and I’m pretty sure it was so that we never had to take one cute enthusiastic girl’s word for what works. You should never try to look like anyone else. Unless you’re attempting to be as deeply unhappy with yourself as possible, you should only ever try to look like you 💜
Body image issues and comparing your shape/size to others is something I struggled with a LOT through my teens and early 20’s. It wasn’t until I started my Fitness and Nutritional studies that I came to terms with how fitness and health ‘looked’ on all different types. Oh how I wish I knew back then what I know now!
We all have that friend who’s usually able to eat whatever they want without gaining too much weight. They fit in all those tiny summer dresses or a great pair of jeans that you can’t even get over your knees! Even worse because they don’t put on too much weight, they rarely exercise and consider cardio and strength training completely unnecessary while you are consistently working out several times a week but look twice the size! How unfair does that seem! BUT take a snapshot of what is going on inside both bodies and this is where the real truth comes out…
These types of people tend to stay thin on the outside, albeit relatively weak BUT on the inside they have a higher amount of body fat compared to lean muscle. They may look fine on the outside, but their high percentage of body fat is concerning. This is what we call ‘Skinny Fat’. Skinny does not equal healthy. Skinny fat certainly does not equal healthy. Too many people who are unhappy with their body focus on size. However, smaller size and less weight does not equal a better, more healthy or fitter body. What matters is body composition.
Perfection is unattainable and unstainable. Fluctuation and change is a normal part of life and it’s a normal thing for your body. But most importantly being fit or skinny won’t make you happy if you don’t truly love yourself. Investing time, energy and love into your body’s wellbeing is one of the most rewarding decisions. ❤️❤️
Getting that good HIIT work in on a Saturday morning! Group Fitness is a great way to help you stay motivated and surround yourself with a positive atmosphere and like minded people 💪🏼😊
🏋🏼♀️Exercise is Not Punishment for Eating and You Do Not Have to Earn Your Food⛹🏼♀️
How many minutes of vigorous exercise do you think you’d have to perform to burn off the calories from three cookies? Who cares. That’s a stupid question. This time of year you’ll start seeing those charts showing the amount of calories in certain ‘holiday/festive’ foods and how many minutes of certain exercises you’d have to perform to burn it off. “You ate it, now earn it!” they shout. In this sense, exercise is punishment for eating. You have to earn or work off your treats and meals.
Moving your body should never be done as punishment and you do not have to earn your food.
Go about business as usual following an eating style that works for you and move your body in a way that you enjoy. This can be in the form of total body strength training workouts, yoga, hiking, swimming, spinning, or whatever you enjoy.
Stop obsessing over how many carbs you’re eating and immerse yourself in the moment. We’d be best served to not obsess over a single meal and instead focus on what we do every other day of the year because what we do on those days will be what has the greatest impact; not a single meal, no matter how large and calorie laden it may be. A few meals aren’t worth obsessing over. It’s the things we do over and over for the long-term that matter most 🥗🥦🍓
🏋🏼♀️A Closer Look At The Mindset Of A Fit Person🏋🏽
Ever wonder what makes some people so naturally gifted when it comes to fitness? It might seem that they never even have to think about hitting the gym, they just do it, never missing a workout.
And, they seem to actually enjoy eating healthy and using proper nutrition. It’s like their taste buds are just different or something. What’s really making them like this? That is the question 🤔
You need to realize that what’s going on in the mind of one of these people is often much different than what’s going on in the mind of an average person – one who doesn’t prioritize their health and fitness to the same degree. Let’s look at a few of the similar traits that these ‘fit-minded’ people possess.
💪🏼They Aren’t Relying On Motivation💪🏼
The first and possibly most important difference about these people is that they are not relying strictly on motivation. If you are waiting for that huge motivational push to make you get up and attend one of the fitness classes being offered at your gym, you may be waiting forever.
Even the most fit of individuals have days where they simply don’t feel like it. They’re tired, they’re busy, and there’s a million other things they’d rather be doing than going to the gym.
But unlike most people who would just skip it, blaming low motivation, fit-minded people go anyway.
They know that motivation is going to be a poor strategy to help them stay consistent. They firmly believe that if they keep going, day in and day out, that is what will get them to their goals.
Consistency is what matters, not motivation. They’ve accepted there will always be days they don’t want to, but this doesn’t mean they won’t.
🚴🏼♀️They Use Fitness As A Coping Mechanism🚴🏼
The second thing you’ll notice about fit-minded people is that they actually use the gym as a means of coping. While most people tend to cope with stress or problems in their life with eating foods they shouldn’t, fit-minded people hit the gym for a high intensity workout.
They get a flood of endorphins filling their body and these help to wash away all the stress. They’ve come to learn that a good workout session will make them feel far better for a longer period of time than the five minutes they feel good for after eating foods they shouldn’t. Upon which, guilt will often set in.
⛹🏼♀️They’ve Found Something They Enjoy🏊🏼♀️
Finally, another big difference between fit-minded people and those who aren’t is that they’ve discovered what it is that they enjoy. They aren’t forcing themselves to do workouts they hate. They truly like the sessions they do.
It may have taken some guesswork at the start to figure out what it was that really got them excited to exercise, but now that they know it, they truly do look forward to those sessions most of the time.
Contrast this with others who may be pushing themselves into the gym to do something they can’t wait to be over and you can see the difference it would make.
Realize there’s more than one way to get fit – and find a way that you will enjoy.
So keep these points in mind. If something truly matters to you enough, you will find a way to make it happen. Often it’s simply reaching that point where your health, nutrition, and exercise is of top level priority 💯
💪🏼A Little Midweek Reminder💪🏼
We all have days where we just don’t feel like doing anything. It’s raining, you didn’t get enough sleep, it’s cold, you’re hungry, you had a crappy day at work, your boyfriend dumped you, your dog ate your homework, whatever. It’s these moments when you just want to curl up on the couch, play video games or eat ‘bad’ food and feel sorry for ourselves.
However these are the moments when its MOST IMPORTANT to stay on target: to stay consistent, to keep training, and to keep pushing. If you let yourself off the hook every time you have a bad day, you’ll train yourself to believe it’s okay to give up any time you meet resistance. You already understand that success isn’t easy, that getting in shape and living better will take hard work, an iron will, and strong determination. You don’t give up when things get busy or difficult.
I can’t provide you with the motivation to want to make changes in your life – that has to come from within YOU. YOU have to decide that exercising and eating healthy will be a priority in your life. Remember, anything is better than nothing.
JD 2.0 Fitness
💪🏼Lets talk Muscle vs Fat!
So many people get caught up with a number on the scales rather than what is really happening within their bodies...
After my month of down time my weight is EXACTLY the same but I felt less fit and looked a lot softer with less definition, especially around the mid section and lower body. Being educated I knew muscle loss would be the cause and if you take a good look at the featured picture you can see how much more volume 1kg of Fat is compared to the 1kg of muscle... Muscle is far more dense than Fat and takes up a lot less ‘room’ in the body. Following my InBody Scan the results showed this is precisely what had happened with my body - my muscle mass was down 1kg and my fat content up 1kg = same weight, different appearance.
So if you feel like you’ve been working out hard, consistently eating clean and allowing your body to recover but seeing no change on the scales keep this in perspective. Use measurements, a scan or clothing as more of an indicator for your body 😊
🖤💪🏼Be your own motivation 💪🏼🖤
A brief look at my recent daily thoughts 🤣🙈Yes I do a LOT of talking to myself, mostly talking myself away from the fridge and cupboard!
4:30am Alarm ⏰
✖️"Damn it I'm hungry already..."
✖️"Hell yeah I'm guna train hard AF this morning, feelin gooooood 💪🏼"
✖️"Well done Jodi great session, food is fuel"
After post workout breakfast -
✖️"Yuk is this actually what I look like in clothes 😳"
✖️"F**k it put a hoodie and track pants on, nobody needs to look at this mess"
✖️"I wish snack time would hurry up!"
✖️"Seriously my pants don't even go over my quads... 😫"
✖️"Quit, cut cals, start more cardio ASAP"
✖️"Don't be stupid. DO NOT BE STUPID"
Keeps looking in mirror at all different angles -
✖️"Hello cellulite Sally 😐"
✖️"Jodi be nice to youself, trust the process!"
✖️"Why is lunch time soooo far away 😣"
Back in the gym for the afternoon workout and progress photos -
✖️"OOOOO excitement these tights make my butt look better 🍑"
✖️"This lightning is great on my arms, keep flexing like that 💪🏼"
Takes progress photos: delete, delete, delete, delete, delete, delete...
✖️"F**k it I'm done I hate Fitness, give me all the foods, come on dogs lets go eat pizza together 🍕"
JD 2.0 Fitness is now offering Polocrosse Sports Specific Pre Season Training Group Sessions for all Clubs and/or Small Player Groups! 🐎
To enhance and maximise your on field performance this season you need to undertake Sport Specific Training (SST). Just because you can do 100 push ups or run 30kms doesn’t mean you will be a better Player, it will help with your overall fitness of course but you need to be training to improve yourself for the sport of Polocrosse, this is done with SST. 👌🏼
Sessions are designed to educate Players and go through a range of exercises that can be done either at home or at the gym to help better your skills. Think plyometric upper body, core stability, hip flexibility - all areas that every Player can develop!
This workout and range of exercises is something I have been working on for almost a year researching and picking the brains of the experts in the sports of tennis, baseball and lacrosse!
Contact Jodi today to arrange a Booking and more information. Prices are dependent on numbers and location but all extremely affordable! The more the merrier 😊
🖤💪🏼✖️Hump Day Feels✖️💪🏼🖤
💙❤️3 Varsity Coaching Sessions at F45 last night - 1,096.8 calories smashed 👊🏼 Think its fair to say I am a pretty energetic Coach 😆 #f45mandurah #energizerbunny #nocoffeeneeded
Bring a buddy to your workout day!! Get in ASAP as places will fill up fast! 💪🏼💪🏼
WEDNESDAY ❤️ FRIENDS DAY
Want to bring a friend to 22 our paired cardio class next week, maybe just a mate to try out one of our new classes coming in or even just an accountability buddy to help get you down to class!?
Well now you can! For the month of May on Wednesday afternoon classes (4:30pm, 5:30pm & 6:30pm classes) you can bring a friend for FREE! To register please contact us on [email protected]
What are you waiting for? share & tag your new workout buddy 👯♂️👯
#sharethelove #f45mandurah #f45teamtraining #lifechanging #fitfam #wednesdayfriendsday
This Saturday 18th March F45 and Rip It Up HIIT Squad are coming to Waroona Rec!
🔺9:00am Rip It Up HIIT - Kids aged 5-15 $5pp
🔹10:00am F45 Session - Adults $15pp
Great chance for some extra fitness for the whole family! Will need to confirm numbers by Thursday! Please comment below if you are keen to attend and pre pay to Jodi or bring the cash on the day 👌🏼
Looking forward to bringing these new classes to you guys next week 😉
WAROONA RECREATION & AQUATIC CENTRE :: FITBODY CHALLENGE
Thats right Crew .. The Challenge is set !! The Price is right !! The Time is NOW!!
BEGINS TERM 1 MONDAY 30TH JANUARY :: 10 WEEKS :
UNLIMITED GYM : SWIM AND GROUP FIT CLASSES
To register call 9733 2389 or drop in
Get Ready - January 30th it all starts!!
I'm not setting out to become a 'social media fitness star' or anything of the sort but I am going to snap a little more, mainly health and fitness related both to keep myself accountable as well as hopefully giving a little insight to some of my tiny number of followers 😜 Will be very raw as I'm far from a media professional but this may help others that struggle with daily life grind haha!
So feel free to add me or if you hate this kinda stuff use it as a heads up to unfollow - no offense taken!
Ticking off the first box for 2017 with a step towards an Elite Nutrition Coach!
It's nearly that time of year again where so many of us start throwing out big lofty goals and saying the whole 'new year, new me' crap with actually no idea about how we're going to get there! How about we try a different approach and say 'new year, new attitude'? You are always going to be you there's no changing that but how about focusing on a better and smarter way at tackling your goals 😊
I'm sure we've all heard about S.M.A.R.T goals before but if not I've included a little cheat sheet below as an overview. It's all well and good to say I'm going to be the fittest I've ever been - GREAT! But how are you going to achieve that? Break the goal down into little, achievable steps and go from there 💪🏼
Feel free to PM me if you'd like help with setting your health and fitness goals for 2017 or just for more info on this approach. I challenge you all to write down 3 detailed Goals for 2017 that cover all areas of your life, not just your physical health 👌🏼
Sorry Currentlly CLOSED due to relocation. Fully Insured, reg bus. with abn. Private and Group Lessons or Dog Walking. Lessons to help you understand your dog and their requirements for a happy life
Horse riding lessons and trail rides for all ages and abilities. Holiday camps for kids. Beautiful, quiet and calm horses.
Results Coach, Business Plans, Workshops for the Small Business Owner. Offering PEACE, CONFIDENCE and POWER through coaching programs based on ALIGNMENT, STRUCTURE and MINDSET. Operating since January 2005.
Horsemanship Lessons, Breeding, Re Educating, Practise Group
Breeding & Sales of Warmbloods & German Riding Ponies Coaching, Training, Education & Competition for Dressage & Young Horses & Ponies Agistment
Edan Dale Farm is a 100 acre property located in Waroona. We offer spelling, injury rehabilitation, yearling sale preparation and young horse handling.
I AM CINTY-ANNE DWYER. A leader inspiring change through passion. Educator, influencer, entrepreneur, singer+Mum of 5 My Mission: to help you discover the possibilities in YOU&teach YOU how to OWN you! Lets Ignite your Mind &unleash your power within xx
Krismaj Park is a small stud run by myself while trying to achieve a good standard of Arabian horses for halter, ridden, pleasure for others to enjoy
Waroona Demons Masters is an AFL football team that play in the WA AFL Masters Football league. The game is for those over 33 years of age with or without past experience in playing the game. The spirit of the Club is to have fun!