offers individual programs combining fitness coaching
, a holistic & wellness approach to fitness & health to balance the mind and body.
The tailored lifestyle programs combine elements and strategies from both fitness & wellness. Whether it may be stress, depression & anxiety, weight control, chronic pain, cardiovascular & musculoskeletal conditions or general fitness along with self-esteem, purpose & passion.
The fitness coaching
assists individuals with general fitness & health. Combining fitness elements from muscular strength & endurance, cardiovascular endurance, flexibility, balance & coordination. While blending holistic elements including posture, cognitive agility, meditation/mindfulness, yinyoga, breathing & Qigong practices.
The wellness coaching
assists individuals with personal development. Focusing towards personal barriers by changing ones habits & lifestyle and improve one’s mindset, energy & motivation in life. Combining wellness elements and strategies from nutrition, health & stress management, lifestyle habits, goal & value setting, fitness testing, motivation & personal development strategies.
Our approach is to incorporate a different way of thinking utilising a Yin and Yang approach thus energising various aspects of the whole person from physical, emotional, mental, and spiritual. By implementing ones thoughts, breathing, hydration, food, exercise, sleep, posture along with one's personal well-being & happiness, combining these elements will assist in the impact on stress thus enabling balance and energy in each area of your body and life. Considerations and focus on macro & micro nutrition, gut health and stress, all which impact on the nervous systems in turn effects hormones which effect sleep, weight and mood.
Positive changes can only aid and assist in creating a vision of optimal wellness and vitality, by creating awareness allows clients to make lifestyle choices and changes in one’s life.
Affordable workouts and varied packages:
Private Coaching(60min one on one)
*No membership fees or lock-in contracts, PAYG.
Located in Bondi Junction.
In Home Personal Training
- we come to you
*Mobile training to your home, office or outdoors (Sydney & Eastern Suburbs & Lower North Shore).
Assessments & Consultations
Initial consultation includes fitness and health testing, BMI, BF, WH, BMR, APHR-Zone, HR, BP, VO2-max nutritional recommendations and lifestyle choices. Implementation to your
program may include analysing a food and mood diary, sleep & lifestyle habits, goal & value setting, personal development strategies & stress management.
Strength & Cardio Training
Tailored Fitness Programs to fit in with your needs & goals whether its weight loss, rehabilitation, strength & core training, cardio & HIIT training, balance & agility, older population training or just to feel good and be fit.
The programs are suited for all ages, body types & medical conditions.
Nutrition & Weight Management
We offer nutritional recommendations and lifestyle choices to assist in weight management & motivation to guide you in your journey. Include analysing a food and mood diary, nutritional habits & food choices,
focus on macro & micro nutrition, gut health & its relation to stress, the nervous systems & hormones.
Wellness & Stress Management
A healthy body is not complete without a healthy mind. We incorporate a range of wellness techniques & stratergies from QiGong & YinYoga, Breathing Techniques, Mindfulnness & Meditation, Mental Health Program.
Beneficial for everyone including clients with personal barriers from stress & anxiety along with other behavioral & emotional symptoms.
Physical activity reduces health risk factors:
• Reduce risk of cardiovascular problems
• Decreases chance of obesity and high blood pressure
• Increases HDL (good cholesterol)
• Decreases chance of type 2 diabities
• Strengthens muscucloskeletal system and helps reduce chances of osteoporosis
• Improves mental wellbeing by reducing stress, anxiety and depression.
*Exercise may change levels of chemicals in the brain, such as serotonin, endorphins and stress hormones. Exercises like breathing, Qigong, mindfulness may assist in poor concentration, less worrying, loss of sleep, mood. Along with a better understanding of food and diet may assist in one’s mood and overall health.
Tips to help you get started:
•Start simple – increase your activity levels gradually to improve your self-confidence and build motivation for more energetic activities. Start with simple activities such as shopping, driving, gardening or small household tasks.
•Do what is enjoyable – people with anxiety or depression often lose interest and pleasure in doing things they once enjoyed. Plan activities that you used to find enjoyable, interesting, relaxing or satisfying with friends or family – with time the pleasure you feel from doing these activities will return.
•Include other people – people with anxiety or depression often withdraw from others, but continuing to socialise is an important part of recovery. Staying connected with friends and family can help increase wellbeing, confidence and provide opportunities to socialise.
•Make a plan – planning a routine can help people become more active. Make sure some form of exercise is included each day. Try to stick to the plan as closely as possible, but be flexible.
PDF Download -
Anxiety and depression checklist (K10) - Beyondblue.org.au
It helps to think of yourself as a team made up of several members. For the team to be effective, each member (each aspect of yourself) must have its needs met and must work in harmony with the other team members. These aspects of yourself are:
•Physical you (your body)--your tangible structure and the five senses which enable you to touch, see, hear, smell and taste the world around you
•Emotional you (your feelings)--your range of emotions from fear and anger to love and joy
•Mental you (your thoughts)--your knowledge, attitudes and beliefs; your analytical self
•Spiritual you (your spirit )--your relationship with yourself, your creativity, your life purpose, and your relationship with a higher Power.
All of these aspects work together to make you a whole person. What happens to one aspect can affect all the other aspects. That's why being confined to bed with a sore back (physical) can lead to depression (emotional), or why denying your anger (emotional) can lead to a headache (physical). This relationship between different aspects is often referred to as the mind/body connection. Since all four parts of you must work in harmony to achieve wellness, each part needs your attention and care to perform at its best.
•The physical you requires good nutrition, appropriate weight, beneficial exercise and adequate rest.
•The emotional you needs to give and receive forgiveness, love and compassion; needs to laugh and experience happiness; needs joyful relationships with yourself and others.
•The mental you needs self-supportive attitudes, positive thoughts and viewpoints and a positive self-image.
•The spiritual you requires inner calmness, openness to your creativity, and trust in your inner knowing.
-The American Holistic Health Association (AHHA)
Trained with practical experience in different forms of fitness, health & wellness programs.
Ranging from - Fitness & Cardiovascular Programs, Older Population Programs,
Rehabilitation and Special Medical Condition Programs, Fitness Programs 4 Mental Health, Holistic Wellness Programs.
Along with Fitness & Health Testing, Nutrition, Health & Stress Management, Goal & Value Setting, Motivation & Personal Development Strategies.
Qualifications and continuing education credits (CEC) and courses in Cert III, Cert IV & Diploma in Fitness, Advanced 1st
Aid Certificate, Mental Health First Aid Certificate, Level 1 C.H.E.K Holistice Lifestyle Coach, Level 1 Wellness Coaching, Level 1 Sports Trainer (SMA) Sports Medicine Australia,
Australian Institute Sport (AIS) Fundamentals in Coaching, Goal setting, Imagery & Motivation, Mindfulness ACT Program Part 1, Mindfulness-MBSR, Breathing, YinYoga and Qigong Techniques, Level 1 Altitude Certificate,
TRX and Swissball Course, Level 1 & 2 ViPR Certificate (dynamic movement training), ACE Mind Body Agility Training, ACE Athletic Performance for Sport and Life, Aqua Fitness, Sports Taping.
Exercise Training - The fitness equipment and programs chosen are discused and evaluated to suit each individuals needs, fitness level & self-confidence.
Ranging from - Resistance Weight Training (muscular strength & endurance), Functional Training, Strength and Conditioning (agility, power, speed, reaction, balance, flexibility, coordination, proprioception, plyometrics), Cognitive Agility Training, Cardiovascular Endurance and HIIT programs,
Metabolic Conditioning, Circuit Training, TRX Suspension Training, Boxing Pads, Vipr-Dynamic Movement Training, Pilates Matt Exercises (Thera-Band & Mini Pilates Ball), Stretching & Myofascial Foam Rolling, Qi Gong & YinYoga Exercises, Meditation/Mindfulness & Breathing exercises.