I am here to help you because I care! Whatever you want to achieve there is a solution for you! Being passionate about fitness for several years showed me how many people are struggling and need extra motivation, this is why I became a Personal Trainer.
I'm studying at Fit College to become a fitness professional, because I am passionate about exercising and can't wait to get others to feel the same. I've just started going to the gym this year and would like to work in a gym myself as soon as I finish.
Operating as usual
Enough said 🌟
You’ve asked we listened - more Small Group PT in the afternoon 💪🏽
What are you waiting for? 💪🏽
Dm “get started” to book a free consult
“I want to feel more confident..”
Was one of the sentence most of my clients have written into their 2021 goals setting ✔️
🙅🏽♀️ Now confidence doesn’t come over night it’s a long and continuing process
How do we gain confidence? 🧚🏽♀️
First of all you need to try new things if you’re always doing the same you won’t be able to grow and explore that you’re actually capable to achieve a lot more ✨
🌟 Try new things, go with a friend if you’re not comfortable by yourself yet
🌟 Work on your Body image
This doesn’t necessarily mean losing weight but anything that will make you feel good will help you be more confident
🌟 Compliment yourself, you should be your biggest cheerleader
🌟 Go and do those things that you scared of, why think about the worst case scenario if you could just look at the best case scenario
You’ve got nothing to lose 💪🏽
You won’t magically become confident just because it’s a new year, you have to go and change, get uncomfortable, put yourself out here and go through challenges 💪🏽
Let’s do this, let’s make it happen 🌟
PS: this photo was taken just before I landed on my 🍑😂 This happens if you have too much confidence and jump on a skateboard thinking you can do it 😂 but hey you’ll never know if you don’t try 😂💁🏽♀️
Fat loss & eating out 🤔
This bakery was too cute to not stop but tracking those goods is difficult 🤷🏽♀️
To track accurately while eating out you need
🍕 a tone of experience
🍕to be familiar with portion sizes
🍕understand restaurants add a lot of oil and butter to their dishes to make them taste better
🍕to be aware that it won’t be super accurate but estimates are the best you can do
💡 Have some protein before you go to fill you up and ensure you’re hitting protein targets
💡Focus on overall calories
💡Go to places that are easy to track (nandos / zambreros / dominos are all in MyFitnessPal already)
💡Have a look at the menu before - plan accordingly & pre-track
💡Share desserts 😎
🎄 Extra Special Tip 🎄
🎅🏽 Calories don’t count on Christmas enjoy the time with friends and family 🎅🏽
I could not survive with out meal prep! 🍽
If you’re struggling getting your head around meal prepping for the week start with preparing the meals for the next day and go from there! Promise it will make a difference 💪🏽🍽
🍽 Use the Barcode Scan in MyFitnessPal
🍽 Save your food as meals
🍽 Quick add previous days and eat similar stuff during the week
🍽 Pre-track the night before
🍽 Use a slow cooker and air fryer for easy cooking things
🍽 Keep it simple but enjoyable
The look I give someone that has asked me . . .
〰️ If protein powder will make them bulky
〰️ If they gained fat when the scales go up while they are on their period
〰️ If they want to tone and are scared of looking muscly
〰️ If fasting is essential for weight loss
〰️ If they are allowed to eat carbs after 6pm
There is so much bullsh*t out there 🙃🙃 and I don’t blame anyone asking those questions because there is so much misleading information BUT it’s time to stop believing everything you see 👀
✖️Protein powder will not cause you to gain weight / get bulky by itself nor will it help you lose weight - it’s all about calories in vs out
✖️Weight fluctuates and scales should not be used as your main tracking tool especially as a female
✖️Toning isn’t a thing. You can either build muscle or loose fat for the “toning” effect to occur or you have to do multiple rounds of both you’ll look more “toned” after you built muscle and then lost fat
✖️Again calories in vs out
✖️ Carbs don’t know what time it is
Some of the common assumptions 🤷🏽♀️
Are you training with intention or just lifting weight? 💪🏽
Believe me they are not the same - one gets you results the other one might get you sore but won’t change much ✋🏽
So what’s the difference? The difference is your mindset and the attention to details! 🧐
Everyone can pick up some heavy sh*t with average form and lots of momentum ( you see this more often with guys who just want to lift heavy 👀 and then girls are the opposite they do million reps with little weights and no intention aka not actually using your glutes on those cable kickbacks but swinging your legs with extra weight🦿)
The problem here is that you can lift it but you’re not using the muscles you want to grow and often using other muscles that are taking over and being over developed / used!
Common examples are lower back & traps as well as quads that take over although you don’t want them to 🙅🏽♀️
How do we fix this?
✔️ Activation - activate your muscles with lighter weight / bands etc. to ensure you’re hitting the correct ones
✔️ Mind-Muscle Connection - are you actually feeling and focusing on the muscle you want to work?
✔️ Slow down and ensure you’re technique is on point before going up in weight and using momentum
Got any questions? Need some help with choosing the right activation exercises and mobility drills?
Just want to improve your technique get in touch via email or dm 📩
Snap by @sevspics at the old @athletic_institute
Happy Monday & back to reality! Did you fall of track this weekend?
I overindulge on the weekend too I’m only human but I don’t beat myself up for it. Rather learn & make a plan. (Read on for some tips 💁🏽♀️)
However I did do that in the past. You might have gone out for burgers with friends, ate lots of pizza & ice-cream, or had a few too many cocktails! (Just like myself)🍕🍔🍟🥂
Guess what - it’s not going to make or break your progress. LIFE HAPPENS!
So here’s what NOT to do after you indulged a little too much:
🙅🏽♀️You don’t need to fast for a day or starve yourself
🙅🏽♀️You don’t need to do endless hours of cardio to burn more calories.
🙅🏽♀️Don’t punish yourself.
🙅🏽♀️Don’t allow yourself to feel like a failure. You are not.
Just don’t let this one bad meal, turn into a bad day, a bad week…a bad month. 🙅🏽♀️
It’s never too late to get back on track! ✔️
You are literally one good meal away from being back on track with your plan.
Remember, one salad isn’t going to give you shredded 6 pack abs…just like one ‘bad’ meal isn’t going to make you fat. 🙌🏽
✅ Entjoy it. Accept it. Move on! You can’t change the past but you can now determine your future actions! Get back on track the next day with your normal routine & you will continue making progress! ✔️ #mondaymotivation
We’re doing this 🏃🏽♀️ 🙌🏽
Something I wanted to do before covid / after my comp and I can finally do it now 🙌🏽
Team V Run club every Tuesday at 6.30 am
It’s FREE (it’s fun 😂) - sign in here:
I am absolutely not doing this for me I HATE running but I’m doing this for all of you who struggle to do their cardio but have weight loss goals and want to achieve them before the end of the year / summer
No excuses 💁🏽♀️ If you book but don’t show you owe me a coffee 💁🏽♀️😂
See you there 🏃🏽♀️
PS: I am not a Runner this is not for runners we’re going absolute beginner level here!
I.e starting with one round walk / run intervals 👌🏽
Click the link in my bio for more details ☺️
I’ve been interviewed by Lifejacketing about my mission as a PT & how I got into fitness - as well as some tips and tricks go and watch it here 👇🏽
You can share it on ur fb as well 😊
TeamVlifestyle founder, experienced female fitness coach and an active health advocate, Lifejacketing is proud to have a chat with Wiebke Hensen (V) from Aus...
Laugh more often 🙃
They don’t say laughter is the best medicine for no reason 💁🏽♀️
I always tell my clients to smile during hiit or a challenging workout (not your big lifts we need to focus here haha but you can laugh after that deadlift PB) because it feels less hard 💁🏽♀️ and it works 🙆🏽♀️
Because - Laughter can strengthen your immune system, boost mood, diminish pain, and can protect you from the damaging effects of stress. 👌🏽
Laughter also triggers the release of endorphins, the body’s natural feel-good chemicals. Endorphins promote an overall sense of well-being and can even temporarily relieve pain.
So go, make jokes, be silly, laugh about yourself and more in general 🙃
Photo by @ellahackletonphotography
This is incredible! You are never too old to do anything!
abc.net.au When Jill retired two years ago shopping and drinking didn't seem enough to fill her days. So she found a special new hobby.
Social media ➡️ Reality 😂👌🏽
Nothing is as good as it looks ladies 💁🏽♀️ Always remember Instagram is a highlight reel and you often just see the top moments 🙏
Don’t compare yourself to what you see on your feed. Everyone has their own struggles and challenges but some are just not to be shared with the gram 🤷🏽♀️
Stay true to yourself and dont start your day scrolling through Insta and unconsciously comparing yourself with all those highlights 🤍
Sonde note Summer could really come back now I’m over this cold 🤦🏽♀️☀️
First powerlifting meet @ruccisgym 🤙🏽
Think I’m hooked although I didn’t quite hit the numbers I liked. (Too ambitious) 🙌🏽 great experience and loved the day ☺️
When I first told a coach I wanted to get into powerlifting he said I would never be good at it. Save to say I went and looked for a different coach 😂👌🏽 Then I found @callangibbons and I could not have asked for a better coach 👏🏽👏🏽 (yes coaches need coaches too)
Walking away with a 105kg deadlift PB —> going for that double bw next 😂👌🏽 and pulling a beautiful deadlift face (3. Video 😂) a nearly bench pb and a 222.5 total 💪🏽
Thanks to my parents for giving me a complicated name and being called Hensen 😂
Thank you @callangibbons for all your support and teaching me how lift properly. We came a long way from first staring 😂👌🏽
And big thank you for my cheer and video squad @lina_tkh & @mikecal17 ☺️🤍
What do you do for fun?
I was asked this recently as part of a consultation and had to pause for a second and think about it!
It’s crazy to think that’s as “adults” ( I don’t think I’ve got this adulting figured out so I’m not calling myself this 😂🤦🏽♀️)
We sometimes forget to have fun! As kids you would know exactly what to say but I had to stop and be like “mmmh I don’t know, train, go for walks and hang out with friends?”
Doesn’t sound that much fun after all 😂 I also do think my work is pretty fun and Im happy with what I do but it’s definitely not your standard answer!
The point of this is - do more things that are fun 👯♀️ Do not forget to laugh, make jokes, challenge your inner child and enjoy yourself!
This week I’ll challenge you all to have some more fun 💃🏽 What are you gonna do? 🙌🏽
New week new goals - 7 Day Wintea challenge with @rawessentialstea ☺️
I’ll be posting 7 new stretching / mobility / foam rolling exercises each day for you 😍
As I’m training for my novice comp ( 3 weeks away 🤯🤯) recovery is the most important so I’ve committed to this challenge mainly so I can get it done myself 💁🏽♀️😂
Let’s to this guys, give your bodies the recovery it needs ☺️💪🏽
If you have any questions let me know ☺️ starting tomorrow at 7pm 💪🏽
When nothing goes right, go left 👈🏽
Seriously thought besides my lacking ability of even knowing where left & right is (tell me if you can’t do it either, Surely I’m not the only one 😂🤦🏽♀️)
Some weeks just don’t go as planned!
The last two weeks everything I touched broke, like literally! I broke my phone & I broke a wine glass just to name a few and technology was absolutely not on my side this week either, which has delayed all my tasks and thrown me way behind 🤦🏽♀️
Might have also accidentally deleted my back ups trying to update my laptop and lost a whole lot of work (insert big lout for F*’s Sake)
And didn’t record my deadlift PB 😂😂🤦🏽♀️
Now you’ve got two options:
A) Give up and cry - doesn’t solve anything really
😎 Calm your farm, find solutions and go again
Guess what I did, I didn’t throw my laptop against the wall (I was very close tho)
I did it all over and over again until it worked and reached out for help with my technology desaster 🤓
Also went out for breakfast to chill for a minute which helped 🙃
And guess what, everyone is still alive, work has still been done and it wasn’t that bad after all
Long story short, don’t give up 👑
And for everyone that things I’m always killing it, here’s some behind the scenes of my highlife real 😂🙋🏽♀️ Life happens and things just don’t always work out ..
Stay in your own lane ✌🏽
If that’s in your career or life in general✖️
We often get too caught up with comparing our life’s / progress / achievements with others that we forget to be our own biggest cheerleader 👈🏽
You are right where you meant to be GF 💪🏽
Enjoy your now, be grateful and make the most of your moments ✨ #wednesdaywisdom
M O N D A Y M O T I V A T I O N
Do more things that bring you joy! ✨
No matter how small do more that makes you happy 🌸
💗 Go our for coffee
🤍 Go for walks
💗 Meet your friends
🤍 Listen to your favourite song & sing along
💗 Go and dance
🤍 Spend quality time with your loved ones
💗 Go train and exercise
🤍 Phone your friend
No matter what it is for you, I challenge you to do at least two little things every day and see how much bette you’ll feel 🙆🏽♀️
You know who you are 🤣👌🏽
Bobridge Gym has updated its membership rates.
For members who put their weights away its still only $10 a week. :) :)
However we now offer a new style of membership. Its targeted for those who want to leave their weights on the floor and its only $19.95 a week
It’s an upper body kinda day 💪🏽
I love training upper body, especially because one of my goal is growing those delts 👌🏽
But there are so many benefits to training your upper body such as
A) Improving your posture
😎 Shape shifting
C) Creating a strong back
D) Reduced risk of Injury
E) More strength in your day to day life 💪🏽
Women should definitely not fear training the upper body 🙅🏽♀️ You won’t end up looking like hulk - promise 🙋🏽♀️
Some of my favs:
1) Dumbbell Flys
2) Diamond push-ups 🔥
3) Barbell Rows - loooove
and last but not least
4)Dumbbell Circles for them shoulder gainz 😂👌🏽
I can retire now 😎
She finally did it . Congratulations to Wiebke Hnsn for earning staff member of the month. Always giving 145%.
You’re in control!
If you don’t like it and complain about it - change it! You’ve got the power and the choice ✌🏽
Compulsory leg day workout video on hump day 🍑
Swipe to see my fav lower body exercises ➡️➡️
Sumos and hip thrust are an all time fav of mine (because I suck at squats 🤦🏽♀️ and going heavy just feels amazing) 🙆🏽♀️
Finish off your leg day with AMRAP of kettle bell swings and you’ve got an amazing workout 🏋🏽♀️ @evolution_athletic wearing @jporterclothing 💙
Transformation Tuesday 🥳
From a a glass or two 🍷 daily to occasional weekend drinks, from not going to the gym besides having a membership and fearing it to “let’s not call in loving because that’s a strong word” but still training 2-3 times a week!
This transformation is less about the body changes (which have nen phenomenal) but more about the mindset changes!
Although my lovely client went through some challenging times during covid she’s back and we will get back to this in no time 🤍✨
Nutrition by @katmtorre_coach training by yours truly 🙋🏽♀️ @ Perth, Western Australia
Monday feels ✨
New week, new opportunities, new goals lets make things happen! 💪🏽
💣 Turn those three things around and the world will look a little brighter 💫
Are you making time for you? 👸🏽
It’s so easy to get caught in the day to day life, then the weekend comes and you’re fully booked with catch ups, the kids, friends family and then it’s Monday again - who’s guilty? 🙋🏽♀️
I know I am besides the kids hahah
Something as simple as having a tea by yourself and be quite relaxing!
My go to things are usually going A) to the beach 🏝
B) for a long walk 🏃🏽♀️
C) chilling on the couch listening to music or my favourite podcast 🎧
Stress management is important ladies 🙆🏽♀️
It’s good for your skin, your health, your mental health, recovery and sleep 😴
Natural things like tea can also help you to calm down and improve the above 👆🏽
That’s why @rawessentialstea brought out their new turmeric tea which helps with pretty much everything! They use peppermint as their second main ingredient which means you won’t get the turmeric taste (let’s be honest it’s not the most delicious 🤷🏽♀️)
But this way it’s the perfect evening tea to unwind and have before bed because it also doesn’t contain any caffeine 🙆🏽♀️🥰
I have always been passionate about fitness and want to share my passion with others.
I am here to motivate YOU and empower YOU! It is not only about getting fitter & stronger, but about feeling healthy, happy and great about yourself!
I am currently operating @Bobridge Cycle & Fitness Studio, where I offer a variety of Group Training Classes, 1 on 1 Coaching as well as Small Group PT, which makes exercising affordable for everyone! Let me help you to become the best version of yourself!
Besides that, I am getting the German community together and host exercise dates once a month followed by coffee & chats :-)
I quit a job that nearly killed me Working night shift and Dealing Cards took a mental Toll on me. This website is designed to assist, with anyone wishing to get out of an industry they dont wish to be part off. Where to begin?
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𝘊𝘢𝘳𝘭𝘢 𝘋𝘢 𝘊𝘰𝘴𝘵𝘢 ▷ Law Of Attraction Coach | Author | Womens Health ♛ Self-Empowering Women In Life, Love & Abundance ☼ Director @risingwomanfoundation
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