 Hello everyone! For those of you who haven’t seen me around the gym, my name is Steph! I am a long time Body Confidence member and a recently accredited sports nutritionist! Just popping in today to say a quick hi & share with you why I am so passionate about nutrition! Anyone who knows me knows I am a HUGE foodie. Food is my life – I love to cook & create & share food with everyone! But what a lot of people don’t know is that, much like many others I have silently struggled with my relationship with food in the past. A lot of this stemmed from un-accredited “health professionals” giving me generic, restrictive meal plans, uneducated advice & unrealistic ideas about food. I spent a lot of time focusing on what I SHOULDN’T eat, when I should have been focusing on how to nourish my body so it can continue to do all the amazing things it does!  Early last year when covid hit & changed everyone’s lives, I was stood down from my job as a travel agent. I was devastated but what I didn’t realise was that during this time I would come to understand just how unwell I was both mentally & physically. I finally made the choice to reach out to an online nutrition coach who is very reputable, knowledgeable & well educated. I started my journey to changing my life & my relationship with food, this in turn, made me realise just how much I wanted to help people understand nutrition & better their health through this process! Below I have shared a couple of images of my progress, but I what I really want to emphasise is that your health does not depend on physical appearances or changes alone. Your nutritional education, your relationship with food & your overall daily choices are some of the biggest factors in your long-term health. I went from being the person who wouldn’t go out to dinner with her loved ones in fear of ruining her “diet” to the person who didn’t really care much for what she was putting into her body to finally finding a happy place to exist as the person I am today – educated around nutrition (and no, I promise you don’t need to study to understand it!), being able to balance food choices, knowing what I am fueling my body with & still enjoying my life, social events, a piece of cake or a gin (just to name a few treats) regularly!  In a world where everything moves too fast & we are all busy, putting your health first can seem like a chore.
I won’t sugar coat it – it does take compromise, dedication & persistence but I can say it will arguably be one of the best choices you make. My motto has become “health is wealth” and I truly believe this! So, let’s start by understanding that what we put into our bodies makes an impact, this way we can get the most out of our bodies for life!
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Were so excited to launch this video showing the newest classes available at Body Confidence. Body Strong was introduced when gyms were re opened after the COVID-19 lock down and numbers in the studio were restricted. We decided to put on an extra class outside of the gym so we could still cater to growing numbers and also bring something a little different to your usual exercise routine. Classes take place in the underground car park at 5:30am on Monday's, Wednesday's and Friday's with coach Brendan Ellis, a Level 2 Strong First Instructor. Making the use of the underground space with exercises such as, Tyre flips, Tyre runs, farmers carry and a lot more functional movements, these classes are designed to build your strength both in mind and body.
With a can do attitude, Brendan will have you lifting heavier and with more confidently than you have ever done before. If these classes sound like something you would like to try then get in contact TODAY and book in for your FREE TRIAL and join the already committed, friendly and supportive community that Body Strong has formed. CLIENT SPOTLIGHT Fiona Craig Fiona you started with me when I made the move into the studio and you came tow with a few friends, we started running some 8:30am classes as that worked in well with doing the school run. You received member of the month because this year I have noticed just how well you have done with your weight loss and your commitment and always positive friendly attitude you deserve it. Keep reading to hear about Fiona's journey. I How long have you been training with Body Confidence Australia? Training with Body Confidence Australia since Aug 2019 What do you enjoy most about Body Confidence Australia? the variation of classes, the people and of course the trainers! You attend the 8:30am classes most days and then occasionally you will also return to some evening classes. What keeps you motivated? After bad news earlier in the year I knew if I didn’t change my intake of food I would just keep putting on more weight!So with a combination of smaller portions and intermittent fasting, I’ve lost roughly 8kgs What is your favorite exercise? Hmm - not sure I have one! What is your least favorite exercise? Has to be Burpees What exercise/class do you feel you get the most benefit from? yoga/Pilates after having children I have had issues with my back. Pilates has made a difference to my core strength. Did you have a goal that you were aiming for this year or do you have any to aim for in 2021? Planning to continue to slowly lose another 5kg and work on toning up the bod! I'm looking forward to the next year with you and working towards you 5kg weight loss goal. Thank you for answering these! 😊   CLIENT SPOTLIGHT
Ros Whittaker Ros you have been a client of mine from the very start and are now also a very close friend. In the 3 years I have been training you I have noticed your confidence to training improve tremendously. Especially since starting Body Strong. To be honest when you told me you were trying it I was happy and thought fantastic but I also thought you would hate it, but I am so happy I was wrong because you confidence and your 'I can't' attitude has gone and now YOU CAN! Keep reading to see what keeps Ros motivated and why she loves Body Strong. How long have you been training with Body Confidence Australia? I’ve been training with Body Confidence since 2017 What do you enjoy most about Body Confidence Australia? I love how no two classes are the same, the attentiveness of the trainers and most importantly the members of the gym,I have made some beautiful friends since joining body confidence. I’ve heard the gym being referred to as a family, we see each other at our worse and our best. We support each other not just with our training but outside of the gym. You have a busy family life with 3 children at home and work commitments. How do you stay motivated to attend classes? I don’t know if I’m that motivated ! Gym has become part of my daily routine there are days when I really don’t feel like going but I know when I get home I feel fantastic and motivated for the day. I'm trying to teach my kids the importance of exercise and the overall benefits it will have for them throughout life. You have recently started taking part in the Body Strong sessions, how are you finding them? Body Strong was a class I thought I would try then not continue but it’s the completely opposite, I try to go to every session. What do you like most about the Body Strong sessions? Brendan is a fantastic trainer and dedicates time to each member focusing on improving technique whilst providing encouragement. I enjoy the challenge of each class. Initially I struggled with the heavier weights and wondered what the heck was I doing! Over time I've been able to increase the weights I’m using and I am actually seeing results! What is your favorite exercise? Favorite exercise I don’t know if I have one ! Some days I Love kettle bells then others I’m could take or leave them. I do enjoy Pilates. What is your least favorite exercise? No surprise my least favorite exercise is Burpees. Did you have a goal that you were aiming for this year or do you have any to aim for in 2021? I don’t set specific fitness goals (maybe I should ) I do try to challenge myself most days. My goal for 2021 would be to restart running and as I’ve started swimming again with a fellow gym member our goal will be to swim In the 50 meter pool! Without drowning! I am so proud of you Ros and I am excited to see what you can achieve next year, I may even have to come and race you in the pool or sign you up to do the swimming part of a triathlon with me.....?! Thank you for answering these! 😊  CLIENT SPOTLIGHT
Mandy Stonestreet Congratulations Mandy you are this months winner, I hope you enjoy your Bella Box goodies! Mandy has been training with me for almost 3 years now and although she wont agree herself, she has increased her strength, endurance and her confidence. Mandy attends 3 sessions with her daughter Olivia every week, and every week she gives 110% in to whatever weird and exciting moves I throw at her! Keep reading to find out more about Mandy and her fitness journey. Mandy, how long have you been training with Body Confidence Australia? I have been attending Body Confidence with Sammy for about 2 1/2 years. What do you enjoy most about Body Confidence Australia? I enjoy Body Confidence because it is right for me, no airs and graces, just a down to earth approach to exercise for someone like me who has never put on Lycra in my life and perhaps never will. Body Confidence accommodates my needs and abilities just perfectly whilst attempting to push me out of my comfort zone. You attend 3 30 minute one on one sessions each week. How do you stay motivated and what tips would you give to other people to help stay motivated? This is a good question... there are days when I do not want to do anything and I try to come up with all the excuses in the world as to why I should not attend my PT session but I know it will do me good both physically and mentally, and when you have finished and heading out the door, I must admit, you are glad you made the effort. Attending with my daughter Olivia also helps my motivation because she cracks the whip with Sammy, and the both of them do not allow me to get away with too much at all. What's your favorite exercise? I really couldn't say what my favorite exercise is but I do really enjoy a good stretch session, which we will occasional do on 1 of the 3 sessions a week. What's your least favorite exercise? I can definitely tell you what exercises I hate with a passion... besides the usual culprits - burpees, mountain climbers etc (and I even do a modified version of these) Lunges take the cake... I think they should be banned! My lack of co-ordination and balancing skills make my lunges look like I have been on the turps! What exercise/class do you feel you get the most benefit from? We cover many exercises over the course of 3 days together, so I feel I am benefiting from everything. Each day is different and I think that is a huge plus. I did a PB last week in which I dead-lift 70kg and Sammy is keen to see how much further I can go! Do you have a goal that you would like to reach in 2020? My goal is always to be fitter and stronger after a few mishaps I have had over the last few years, so building confidence is essential. Finding my 6 pack or any pack would be an added bonus but I don't think my DNA allows for that. I know it is a clique but just being happy in your own skin is important and I think slowly but surely I am getting there thanks to Sammy and her Body Confidence team. Such a fun well answered interview, thank you Mandy. I can tell from this that your confidence and strength as a person has come on leaps and bounds. I love our sessions together and I am excited to see what the future holds. Bring on that 6 pack! :) Thank you for your time and lets keep pushing towards your goals. Sammy ~X~  CLIENT SPOTLIGHT Anna Barrett Congratulations Anna you are this months winner, I hope you enjoy your Bella Box goodies! Anna is my chosen member this moth mainly because of her continuing motivation, determination and her always happy positive attitude. Despite the gym closing due to restrictions Anna kept pushing through and trained with me most days. Keep reading to find out more about Anna and her fitness journey. Anna, how long have you been training with Body Confidence Australia? I think about 18 months - time flies! What do you enjoy most about Body Confidence Australia? Lovely people, Sammy is one of the best trainers I have ever had and I love the variety of the classes. Throughout the 10 weeks that the gym was closed because of restrictions, you continued to train with me live most days of the week. How did you stay motivated and what tips would you give to other people to help stay motivated? I was working from home during that period and knew it would be important to start my day with exercise and keep to my normal routine as much as possible. Setting goals helps me to stay motivated and making sure they are realistic goals. I also employ the ’10 minute’ rule sometimes. Those mornings when you are not feeling great, just do 10 minutes of exercise and if still not feeling great then stop. Most of the time you keep on going. You have recently started taking part in the Body Strong sessions, how are you finding them? Loving the Body Strong sessions, I like trying something new. What do you like most about the Body Strong sessions? I do like that you see the results fairly quickly with these classes, definitely feeling stronger. What's your favorite exercise? Squats What's your least favorite exercise? Burpees! What exercise/class do you feel you get the most benefit from? Ooh tough one, I’m not sure, I think variety is good for me. Do you have a goal that you would like to reach in 2020? I turn 40 in February so have a goal weight I would like to reach before then, always a struggle for me but I’ll have fun trying. :) Oh I love a goal and I love a challenge Anna and now I do have a set of scales in the studio.... we can do this!! I may have to add in more Burpees to get you there! Just kidding :) Anna well done again, its great to have you as part of the team and I know I can speak on behalf of the other members there to. Thank you for your time and lets keep pushing towards your goals. Sammy ~X~  Motivation and keeping a positive healthy mindset and lifestyle can be challenging for most at the best of times, and considering the dramatic changes we have all had to endure recently I can imagine that some of you may be finding it more difficult. I wanted to talk to you a little bit about my background, how I became a Personal Trainer and how I can help keep you on the right track and maintain a healthy balanced lifestyle throughout this period so that you come out the other side feeling as strong as you did when it all started both mentally and physically.  I have always loved sports and anything outdoors, I grew up watching my mum go for runs and doing her at home Rosemary Connaly legs, bums and tums videos in the lounge so this was my first inspiration to exercise. I went through school doing all the sports I could, joining a netball team, signing up to a tennis club, trampolining club and went on to be a member of a golf course (teaching my now pro golfer sister, Charlotte Thompson, everything she knows!) When I left school I went travelling for a year and a half, which soon turned in to the next 9 years of my life! I was forever on a budget and moving from country to country all the time, I didn't have the money to join a gym but I needed to keep fit mainly for my mental well being and to balance the not so healthy travelling lifestyle! So I learnt how to keep fit without sports and without a gym and without any equipment. I lived out of a backpack for 9 years I couldn't carry weights around?! I love to run, (thanks mum) so I did, I ran every where, in every country where every I could I ran however, I was a young English girl sometimes in countries where I couldn't go for a run by myself so I had to get creative and use my body weight for a workout, so I did and I loved it. I loved looking up heaps of different exercises and ways I could work myself just by using my own body weight and challenging my body everyday. When I moved to Australia, I ran an outdoor bootcamp, training ladies that didn't like going to the stereotypical gym but still wanted to exercise. I ran 15 classes every week outside and every single class each week would be different. I used mostly body weight but then a little equipment that I could fit in my car, and I ran this for nearly 2 years before moving in to a studio where by we can train through all weather conditions! This is why I am now prepared to keep you fit and motivated throughout this period in your lives. Just because your gym is closed it doesn't mean you have to stop! You have your body and that is the only tool you need to stay strong, healthy and motivated, and it will challenge you, trust me. I am running virtual classes live 6 days a week, so if your needing a little push in the right direction to keep you motivated during this time or if your bored of the workouts your doing and would like to mix it up then get in contact with me NOW to find out how you can start with me today! Its not just exercise though that will help you during this time. There are other factors that you should consider
Nutrition Perhaps one of the most important facts of health and wellness is nutrition. It's important right now to strengthen your immune system with the right balance of healthy foods and strong nutrition. Because all of us are spending extended amounts of time at home, it’s important to keep a watchful eye on our diets and stay focused during this time. Making bad food choices will only lead to feeling guilty, more sluggish, foggy minded, gain weight and then it just turns in to a vicious circle. Making good nutritious choices will firstly help keep your body and gut strong to better fight off diseases, improve your brain clarity, give you more energy, sleep better and generally feel better within yourself. Every Friday I sit down and find healthy recipes for the week ahead, from breakfast, lunch, dinner and snacks. I plan my week and this helps to keep me accountable and on the right track. I share these recipes each week with my clients so they to can plan their weeks ahead. I follow nutritionist's for inspiration through my social media, a few of my favorites are @sofievankempen, @myfoodreligion and @nutritionist_stephgeddes. MindsetGood mental health helps you enjoy life and cope with problems. It offers a feeling of well-being and inner strength. Just as you take care of your body by eating right and exercising, you can do things to protect your mental health. Activities that will contribute to a healthy mindset are sticking to some form of routine within your day, getting some fresh air by taking a walk outside each day and slowing down and taking the time to think of other ways that you can fill in your leisure time. Think of all the projects you have put off, all the books that you haven't had time to read, and all the things on your "to-do-list" that get pushed aside. Now is the perfect time for personal development and to get these jobs done. When we take measurable steps toward enhancing our skills, we feel better about ourselves. With the availability and ease of access to online courses and instruction and plenty of idle time, you just might emerge from the corona virus crisis both smarter and happier.
I hope this encourages you to make the most out of a crappy situation and realize that although this may be a bit of a set back in your business, finances, family life, it could also open a new door for you and be the start of something new and exciting. Keep well, be active and please... STAY HOME. Sammy ~X~ There are usually many questions that come to mind when planning how to exercise during pregnancy. Physical exercise is a bodily activity that improves or maintains physical fitness and overall health and wellness. Regular exercise during pregnancy can improve your posture and decrease some common discomforts such as backaches and fatigue. There is evidence that physical activity may prevent gestational diabetes (diabetes that develops during pregnancy), relieve stress, and build more stamina needed for labor and delivery.  Is exercise during pregnancy safe? Overall and in most cases, exercise is safe during pregnancy. You will usually find it is even recommended. Typically, the first rule of thumb is if you were physically active before you were pregnant, it is likely safe to remain active during pregnancy. More than likely, your healthcare provider will tell you to remain active, as long as it is comfortable and there are no other health conditions suggesting otherwise. If you are unsure then you should consult with your health care provider before starting any new exercise routine. Pelvic floor & core maintenance Coming from a personal training background and working with a lot of pre and post natal women, and women in general, I have come to learn a great deal about just how important your pelvic floor and core health is, especially throughout your pregnancy journey. Many women don't know a great deal about their pelvic floors until post pregnancy when they may be experiencing some issues such as urine incontinence or pain when exercising. I would highly recommended seeking advise from a physio in your first or early stages of your second trimester. Reasons for seeing a physio during pregnancy
Benefits of exercise during pregnancy? Exercising for 30 minutes on most, or all days can benefit your health during pregnancy. Exercising for just 20 minutes, 3 or 4 days a week, is still beneficial, as well. The important thing is to be active and get your blood flowing. However in those first 12 weeks some of you may experience nausea and severe tiredness, therefore do not feel guilty about resting and maybe try to fit in a few walks instead until these symptoms pass. Benefits of regular exercise throughout your pregnancy include:
As well as walking, there are lots of other styles of training that are beneficial and safe to practice during pregnancy such as
Here is an easy to follow at home workout routine that that requires no equipment and you can complete throughout your pregnancy journey. Complete 20 reps of each exercise and drop by 2 reps each round.
I wish you all the best on your pregnancy journey. Sammy ~X~  |
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