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Motivation – Page 2 – Fresh Fitness
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Nov 12
0

How To Make 2018 Your Best Year Yet

By | Boot Camps, Inspiration, Lifestyle, Motivation, Training, Uncategorized | No Comments

We hope you are having a wonderful week end and are staying on track towards achieving your goals!

With 2018 just around the corner it is a great time to stop and reflect on how far you have come this year, and look ahead to decide what you would like to achieve in the next year.

How can you make 2018 your best year yet?

We always like to review our goals around this time of year, before the craziness of the Christmas / New Year dawn upon us!

That way when the ‘New Year’ rolls around, you are already clear on what you would like to achieve, and what changes you would like to make in the year to come (and even put things in place to make it easy to stick to).

That way you make sure that you start the year off on the right track!

So we invite you to reflect and look forward too:

1. What have you loved about this year 2017?

2. What are 5 things you are grateful for that this year has brought?

3. How have you progressed forward this year? (even in the smallest of ways)

4. Looking back to your goals from the beginning of the year, how have you not progressed as far as you would have liked to? (honestly and with kindness to yourself)

5. What lessons have you learnt this year, and how have you evolved and grown?

6. What are 3 things you can do now to get you closer to your goals before 2017 finishes?

7. What would you like to achieve or change about your life in 2018 and how can you set yourself up to start the year off well?

8. What are 10 things that you need to put in place in the New Year, and how can you make it easier for yourself to make sure that the year flows forward with momentum and you actually make the changes that you set out to achieve?

~

There are no right or wrong answers, and every person has different aspirations — But the one thing that is proven that we all have in common as human beings is that we are happier when we are working towards a worthwhile goal or something that is important to us, rather than just drifting aimlessly along 🙂

There is nothing like the feeling of satisfaction when we achieve what we set out to achieve!

Feel free to share with us in the comments below.

REGISTRATION FOR OUR NEW YEAR 2018 CORNUBIA BOOT CAMP has just opened!

If you would like to start the right year off on the ‘right foot’ we would love you to join us in our January Boot Camp and keep up the momentum towards achieving your goals and make 2018 your best year yet!

(Click Here for the Details)

Nov 02
0

What’s Your Secret Routine?

By | Inspiration, Motivation | No Comments

Life can sometimes constantly test us and it is all part of the juggling act to find balance and stay on track.

The secret is in your routine, and finding what works for you.

Can you think of the days where everything flowed and you felt that sense of satisfaction from start to finish?

For example it may be the days where you got up a little earlier, had more time for YOU, and started your day off on the right foot (literally!)

Or you took the time after work instead of feeling exhausted and ‘vegging out’ you went outside and did some physical activity like taking your dogs for a walk or jog.

For many of you it is coming to see us and training outdoors at Boot Camp or in the studio or coming to Yoga, and having that time to yourself to switch-off from the day.

Everyone’s lives and responsibilities and schedules are different, however the thing that everyone has in common is that we can all find what “secret routine” works the best for us.

Once we know what it is, and we incorporate it regularly into our life, everything just flows so much better!

The real secret is in making your training time your ME TIME and your ESCAPE from “the world”…

Daily exercise and training has been proven to be as effective as taking a daily anti-depressant, and once we make that connection in our minds with training our body for our mental benefit as well as our physical benefit, it becomes so much more then just about “weight-loss” or looking a certain way.

It is about feeling great more than anything!

Once we create that new association with exercise and training and realise how much better we feel it is no longer a chore or something that we HAVE to do, but something that we WANT to do… it is like taking our daily medicine!

So what is your secret routine that you know works for you?

Are you doing it???

If not, start now and incorporate it into your life more. You will be so thankful you did 🙂

Oct 24
0

Spring Summer Specials

By | Inspiration, Motivation, Personal Training, Recipes, Training, Uncategorized | No Comments

Are you feeling unmotivated and want extra help to get your motivation back and achieve your own transformation in the next just-over 8 weeks before Christmas?

We have put together an amazing Special on our Transformation Challenge and How to Get Ripped Program specifically to help you achieve your goals by the end of 2017.

Each of these programs includes help with your nutrition planning, recipes, and home training workouts designed to get you the best results possible in the fastest time.

These are more than just a ‘Guide’ and include all of the specific workout videos, as well as motivational mindset videos to help you create real and lasting change.

(Based on our over 10+ years experience with all of our clients and hundreds of amazing transformations, we have included the ‘best-of-the-best’ to help you achieve your results).

Click Below to check it out:

Feel free to send us a message or give us a call if you have any questions at all or to find out which program is suitable for you.

PERSONAL TRAINING SPECIALS

After 10 years of being the place where the magic happens and hosting hundreds of amazing transformations, our studio has had its own transformation! Thank you to all of our clients for being adaptable while the renovations have been taking place.

We have some amazing specials on our Personal Training right now to help you achieve your goals by the end of the year 2017 so send us a message or give us a call on 0434 896 112 to take the first step if you would like to find out what is possible for you to achieve, so that you finish the year feeling happy, healthy, strong and satisfied with your results!!

We can’t wait to help you achieve your goals by the end of the year 2017!

Oct 24
0

3 Easy & Delicious Ways to Sneak More Veggies into Your Diet

By | Lifestyle, Motivation, Nutrition, Recipes | No Comments

Recently we have had to come up with more ways to sneak healthy veggies into our diet… Usually a big fan of fresh green salads and raw veggies, recently during the first trimester of my pregnancy I (Carlie) have gone completely off these types of foods and been craving more starchy, carby, type of foods (like many other pregnant mama’s commonly do!)

Combine this with coming up with creative ways for our almost-two-year old daughter to enjoy more veggies and a wide variety of foods, and we have been putting our creativity to the test.

We will add the full recipes to the Members Area however here are three SUPER EASY and QUICK ways you can ‘sneak’ more veggies into your diet if you find yourself (or children) in the same predicament.

1. Green Pancakes

These were an easy addition to our usual Banana Pancakes Recipe, and our daughter absolutely LOVES them 🙂

Simply add a handful of fresh baby spinach leaves to your blender when blending up the wet mixture of your Banana Pancakes and you won’t even taste them!

(Quick Version of the recipe: Throw a couple of Ripe Bananas, Handful of Baby Spinach Leaves, 1-2 Free Range Eggs and a drizzle of extra virgin olive oil into your blender / food processor and blitz until completely smooth. Then pour into a bowl and mix in the dry Gluten Free Self Raising Flour of your choosing and stir to desired consistency, then pop on the saucepan with extra virgin olive oil or coconut oil and cook! TIP: To make vegan (or if you run out of eggs like we recently did!) substitute the eggs for a few scoops of Chia Seeds instead. These were DELICIOUS! Serve with butter and raw honey 🙂 Enjoy!)

2. Green Smoothie

This is an oldie but a goodie. These days with all of the high powered blenders on the market (like the Vitamix or a Nutribullet or similar) it is easy to throw all kinds of veggies into your smoothie and you literally won’t even taste them. Like even carrots and harder vegetables which normally wouldn’t blend. (Gone are the days of chunky bits hanging around Thank God!). Taste-test your blends and if you need to, add more honey to sweeten or to make creamy add in unhulled Tahini or organic pure peanut butter etc.

(Quick Recipe: Add 1 banana, 1 handful of baby spinach leaves, 1/2 Tray of Ice, 1 Scoop Purest on the Planet Protein Powder, 1/2 Tsp Super Greens Powder, 1 Scoop Cacao, 1 Tbs Organic Unhulled Tahini & 1 Tbs Raw Honey or more if preferred, add water to just below top of contents to keep it a nice consistency. Blitz and Blend until smooth + Enjoy! 🙂

3. Smooth Veggie Scrambled Eggs

This one is another one of our daughter Skyla’s favourites. Throw a couple of eggs in the blender, along with what ever veggies you fancy (for example, a handful of baby spinach leaves, a few mushrooms, tomato, zucchini, fresh herbs, etc). Blitz until absolutely smooth with no chunks. Pour into the saucepan and either scramble up or just sit with the lid on at a low heat and cook like a soufflé. Serve with sprinkling of Pink Himalayan sea salt and cracked pepper. This magical recipe completely disguises all of the vegetables and tastes delicious!

We are in the process of filming more recipe vids which we will add to the Members Area shortly so stay tuned!

Feel free to share this post with any other fussy vegetable eaters (or their Mummies and Daddies! 😉

Do you have any delicious recipes to share? If so make sure you leave us a comment below.

Have a wonderful day and we will see you soon,

🙂

 

Oct 19
0

Inspirational Transformations – Simon

By | Boot Camps, Client Transformations, Fresh Fitness Wall of Fame, Inspiration, Motivation, Personal Training, Training, Uncategorized | No Comments

A huge shout out to one of our newest members Simon for losing 7.2kg so far on his journey while also building muscle, training like a Trojan and enjoying the journey.

We are all proud of you and can’t wait to see your progression through the Summer Boot Camp and your Personal Training over the next 12 weeks!

In this video Shea chats with Simon about what has made the biggest impact on his results over the last few weeks, how he has found motivation and what has surprised him the most about achieving results and his new healthy lifestyle and habits.

Well done Simon for your positive attitude, all of your hard work and learning how to enjoy the process. You are an inspiration!!

Click play to watch the video 🙂

Sep 10
0

3 Tips For Staying On Track To Achieving Your Goals By The End Of The Year

By | Boot Camps, Inspiration, Lifestyle, Motivation, Nutrition, Personal Training, Training, Uncategorized, Yoga | No Comments

3 TIPS FOR STAYING ON TRACK TO ACHIEVING YOUR GOALS BY THE END OF THE YEAR:

When September rolls around each year many are often scratching their heads saying “Where has this year gone?” and realising that the year is almost over. We have exactly 16 weeks left of 2017, so how do you make the most of the end of the year to stay motivated and achieve those goals or new years resolutions you set back in January?

1. Meal Prep is Key — Preparing for the week ahead is so important to make sure you stay on track. Many people become unstuck throughout the week as they become so busy with work and family commitments and their nutrition comes in last on the priority list. Make it easy for yourself by planning out your meals and snacks ahead of time so that during the week that part of your life can flow on ‘auto-pilot’ and be one less thing you need to worry about. Stay tuned for more tips in the coming weeks on Meal Prep as it is one of the keys to getting results.

2. Keep Your Workouts Achievable — We need to be realistic when planning out our weekly workouts to prevent burnout and fatigue. You may have all of the best intentions of training 5 days a week, when in reality you may only need to do your daily morning activations and train at the right intensity twice per week and maintain your nutrition. There is nothing worse then the feeling of not achieving your goals, so make sure you are realistic when planning out your sessions. We have had many clients over the years get better results in 2 sessions per week with us, then they were getting for years by training 5-6 days per week by themselves at the gym. (Or feeling guilty 5-6 days per week for doing nothing and/or paying for gym memberships they weren’t even using! 😉

3. Train for a healthy mind as much as a healthy body — So many of our clients particularly at Boot Camp say that they enjoy it as much for their mind as they do for their body, and that the weekly sessions become an integral part of their mental health “stress relief” for the week. We personally also train as much (if not, more!) for the benefits to our mind as well as keeping our body fit. When you train, you are not only healthier, but you are happier and when you make this connection, you enjoy training so much more and look forward to it each week.

A big congratulations to all who have finished our 12 Week Winter Boot Camp last week – Winter is always the hardest time to stay motivated and has been a challenge for many to stay consistent. The great news is that now you will be leaps and bounds ahead, powering into summer with the results and momentum you have gained.

We hope that you have an amazing week and always remember we are here for you to help you so let us know if you need any extra help, motivation or support.

Our Cornubia Spring / Summer Boot Camp and Yoga are already over half full and are booking out fast – the Early Bird Special finishes this week Friday 15th September, so if you haven’t reserved your spot yet and have been thinking about joining us, get in touch now so that you don’t miss out.

Sep 07
0

Rocket, Haloumi, and Watermelon Salad

By | Lifestyle, Motivation, Nutrition, Recipes | No Comments

Rocket, Haloumi, and Watermelon Salad
Serves 4
Most great fruits like watermelon are in season through summer, so make the most of them with this simple rocket salad with watermelon or your favorite fruit, almonds and grilled haloumi.

Ingredients
2 tablespoons of Extra-Virgin Olive Oil
120g haloumi cheese, sliced into 1cm-thick pieces
250g fresh rocket leaves
1 cup of fresh fruit (mango, watermelon etc)
½ cup almonds, chopped
2 individual shallots, peeled, thinly sliced
3 tablespoons of balsamic vinegar

1 teaspoon Cajun Seasoning

Instructions
Place oil in a fry pan over medium-high heat. Cook the haloumi for 1-2 minutes each side until golden brown. Transfer to a plate and slice each piece into three. Cover haloumi with foil and keep warm.

Place the rocket, sliced fruit, almonds and shallots in a large bowl. Add haloumi and gently mix the salad together. Drizzle dressing and Cajun seasoning over the salad and season to taste with salt and pepper.

Any Leftover haloumi is best stored in an airtight container in the fridge and used within 7 days.

Aug 22
0

What’s Your Turning Point?

By | Inspiration, Lifestyle, Motivation, Training, Uncategorized | No Comments

One of the things about having our Personal Training Studio situated on a busy main road… is that often people have to pass us twice a day to get to and from work.

So many times over the last 10 or so years when our clients first start training with us, they say “I have been driving past your studio thinking I really should give you a call for 2-3-4-5 years now!”

We are always fascinated to ask: “What was the turning point?”

What was the deciding factor that made them say “THAT’S IT! I’m going to take action NOW!”

Often it is nothing major… they just wake up one day and the time is right. Or rather, they are sick of doing nothing and can’t stand not to for one minute longer!!

Have you ever felt like this?

Are you waiting for a trigger to spur you into action?

Maybe you go try on some new clothes and catch your full reflection and realise that there are a few extra layers of unwanted body fat lurching around…

Maybe you go to put on your favourite pair of jeans and realise you can’t squeeze into them anymore…

Or maybe like many, many before you wake up and it’s SPRING / SUMMER time and it’s time to peel back the winter layers and you get a bit of a shock!!

What ever the turning point is, although it is usually uncomfortable, it is a vital part of achieving your goals.

Almost everyone has a ‘threshold’… For example, for some people it’s 2-3 kilos and they feel uncomfortable. For many it’s 5 kilos. For many more it’s the 10 kilo mark… and then above and beyond until they feel uncomfortable.

It doesn’t matter what anyone else thinks, it is about what YOU feel like within your own skin.

You want to feel healthy, vibrant, energetic and within a healthy weight range for your body.

And when you don’t, how long are you going to live in denial for before you take action???

So if this post resonates with you, we challenge you: Do something TODAY that you will thank yourself for TOMORROW. Go for a walk / jog… Do a mini home circuit of pushups, squats, crunches, or walking lunges… Drink lots of fresh water to cleanse your system… Chuck out or give away all of the junk food in your pantry. Do something to break the habits you have gotten into, and start to create new, empowering ones so that you feel great again.

And if you would like professional help to achieve your goals faster and within a specific time frame, give us a call now as that is what we specialize in. We would love to help you and we are always here for you to help you achieve your goals!

Always remember, the decisions we make have a ripple effect in our entire life.

When we choose to make healthier choices, our lives keep getting better and better… And when we don’t, it is very easy to fall down the ‘downward spiral’…

All it takes is one decision to change your life.

 

Want to fast track your results? Registration has just opened for our SPRING / SUMMER BOOT CAMP and YOGA —> Click below to find out more and save your spot while there are still places available.

SPRING / SUMMER BOOT CAMP REGISTRATION NOW OPEN – Click here for details

SPRING / SUMMER YOGA REGISTRATION NOW OPEN – Click here for details

Jun 10
0

Winter Lion Circuit

By | Boot Camps, Functional Strength, Inspiration, Motivation, Personal Training, Training, Uncategorized | No Comments

Workout of the Week – Winter Lion Circuit

Give this circuit a go to build your functional strength and help you keep on track as we begin Winter.

Levels 1, 2 and 3 Below:

Level 1

Level 1

Elbow to Knees

Assisted Chin-ups (Wide-Grip)

Pushups (Knees or Toes)

Abs Punch Twists (Opposite Knees)

Handstand Pushups (Assisted)

Squats

Aim to complete 3 Rounds, Take a 2-3 Minute Break in Between Rounds

8, 10 or 12 Reps Each First Round, modify to suit, dropping reps by 2 each round.

Level 2

Level 2

Elbow to Knees with Pushup

Wide Grip Chin-ups (Or assisted or with Bands)

Dips

Jump Split Lunges

Ab bike (Scissor)

Bear Crawl

Chin-ups (Palms Facing In)

Hand Stand Pushups (Feet on Bench)

Abs – Wipers

Pistols (Assisted or Full)

Aim to complete 3 Rounds, Take a 2-3 Minute Break in Between Rounds

8, 10 or 12 Reps Each First Round, modify to suit, dropping reps by 2 each round.

Level 3

Level 3

Parallel Rope Climb

Muscle Ups

Hand Stand Pushups

Pistols

Plate Push

Monkey Bar Chin-up Circuit [Functional Strength]

One-Arm Pushups

Hanging Leg Raise with Hip Thrust

Aim to complete 3 Rounds, Take a 2-3 Minute Break in Between Rounds

8, 10 or 12 Reps Each First Round, modify to suit, dropping reps by 2 each round.

Have some fun with it and we will see you at training 🙂

 

NEXT BOOT CAMP starting soon – Click here for the details

PERSONAL TRAINING spots opening up – Click here to get in touch

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May 31
2

Coconut Chocolate Protein Ice cream

By | Inspiration, Lifestyle, Motivation, Nutrition, Recipes, Uncategorized | No Comments

This recipe came about after we decided to put the Chocolate Mousse in the Freezer, and it is absolutely delicious!

Funnily we bumped into one of our clients who said they did the exact same thing, so it must be the natural evolution of this creation 🙂

You will need:

1 Whole Coconut (or tin of Coconut Cream)

Purest on the Planet Chocolate Protein Powder

Raw Cacao

Honey

Method

If you are using a fresh coconut, chop the top off, scoop out the coconut flesh and pour out the coconut water into the blender (we use a Vitamix). Blitz it all up into coconut cream (or just pour a tin of coconut cream into the blender).

Add equal parts Purest on the Planet Chocolate Protein Powder and Raw Cacao into the Coconut Cream and blend in the blender until combined and creamy thick consistency. (Example 3-4 Scoops of each).

Add honey and mix in to taste.

Pour into an ice cream container or alternatively into individual servings (such as freezer-proof ramekins) and pop in the freezer to set.

Enjoy!

You can serve with fresh berries or fruit or variation below:

Variation

Try putting some fresh raspberries, strawberries, blueberries or grapes in the bottom of the container as you pour over the ice cream mixture, and it tastes absolutely delicious once frozen!

Life is all about enjoyment and making things easier and when you have delicious recipes like this one up your sleeve, it becomes effortless to stay on track because you literally never feel like you are depriving yourself!

I was chatting to someone the other day who was saying it is so ‘hard’ to stay on track and how it was so ‘easy’ to eat the wrong foods – This is just a simple case of mindset, what could be easier than peeling a banana or chomping into an apple for a snack, or having a zip-lock bag of nuts handy when you are peckish?

It often comes down to the fact that we are bombarded with marketing campaigns designed to make us crave the ‘unhealthy’ foods, and these companies put all sorts of things and ingredients in these foods to find that ‘sweet spot’ that makes you crave and keep coming back for more.

But when you take your nutrition in to your own hands, and stick to the delicious foods Mother Nature has provided, you will not only notice a difference in your energy and vitality (not to mention weight loss!) but also a difference in your taste buds as you start to re-adjust.

If you are struggling with nutrition and looking for healthy alternatives that you actually enjoy we would love to help you more so make sure you send us a message or give us a call today!

 

Have a wonderful day and we will see you at training 🙂