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FitnessX
FitnessX
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Wellness Fitness
Mind Body Balance

FitnessX offers a holistic approach to fitness & health, offering individual programs combining fitness, health & wellness solutions. The fitness coaching assists individuals with general fitness while the wellness & health coaching assists individuals with personal development & health. The program blends holistic elements and strategies designed to balance the mind & body focusing towards assisting clients dealing with stress, depression & anxiety. When not managed may lead to other conditions from obesity, diabetes, heart disease, inflammation, chronic pain, hormone imbalances, poor sleep, brain fog, weaken immune along with behavioural elements from low self-esteem, mood, motivation, purpose & passion in life.

About Us

Wellness Fitness
Mind Body Balance

A journey towards healing, a natural alternative - FitnessX offers a holistic approach to fitness & health, offering individual programs combining fitness, health & wellness solutions. The program blends holistic elements and strategies designed to balance the mind & body focusing towards assisting clients dealing with stress, depression & anxiety. When not managed may lead to other conditions from obesity, diabetes, heart disease, inflammation, chronic pain, hormone imbalances, poor sleep, brain fog, weaken immune along with behavioural elements from low self-esteem, mood, motivation, purpose & passion in life.

The fitness coaching assists individuals with general fitness, combining fitness elements from muscular strength & endurance, cardiovascular endurance, flexibility, balance & coordination. The health coaching assists individuals with general health, combining health elements from nutrition, personal health & well-being, lifestyle habits & fitness testing. 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 strategies include stress management, goal & value setting, motivation & personal development strategies.

fitness-health-lifestyle

Fitness & Wellness Programs:
1. Stress & Relaxation Program - Incorporates Breathing & Qigong Practices, Posture, Myofascial Rolling, Stretching/YinYoga, Mindfulness & Meditation.
2. Pilates (ABT) Program - Assisting in Muscular Strength, Core Strength, Balance & Coordination.
3. Circuit Training - Quadrant training method, assisting in Cardiovascular Endurance, Muscular Strength & Endurance, Agility, Power & Balance.
4. Wellness Program - Fitness testing, Nutrition analysing, Lifestyle & Habits analyzing, Goal & Value setting, Stress management, Personal Development Strategies.

Affordable workouts and varied packages:
Private Mobile Coaching
(45-60min one on one & small groups)
No membership fees or lock-in contracts, PAYG.

Mobile Fitness
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 & holistic elements & stratergies from QiGong & YinYoga, Breathing & Posture, Mindfulnness & Meditation, Cognitive Agility. Beneficial for everyone including clients with personal barriers from stress, depression & anxiety along with other behavioral & emotional symptoms.

Benefits

Regular exercise may alleviate symptoms of depression by:
• Increasing energy levels
• Help improve sleeping patterns
• Help block negative thoughts or distract people from daily worries
• Increasing a sense of control and self-esteem, by allowing people to take an active role in their own wellbeing
• Help lift mood through improved fitness and the release of natural chemicals in the brain
• Help people feel less alone if they exercise with others.

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 - www.betterhealth.vic.gov.au/health/conditionsandtreatments/depression-and-exercise
Anxiety and depression checklist (K10) - Beyondblue.org.au
www.beyondblue.org.au/the-facts/anxiety-and-depression-checklist-k10

Understanding Wellness:
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)

Coaching


Fitness-Component


Trained with practical experience in different forms of Fitness, Health & Wellness Programs.
Ranging from - Strength, Functional & Cardiovascular Programs, Fitness Programs 4 Mental Health, Older Population Programs, Wellness Programs, Medical Conditions Programs include Weight Loss & Obesity.

Qualifications and continuing education credits (CEC) and courses in Cert III, Cert IV & Diploma in Fitness, Pilates Matwork Certificate, Level 1 C.H.E.K Holistice Lifestyle Coach, Level 1 Wellness Coaching, Level 1 Mindfulness ACT Program, Level 1 Sports Trainer (SMA) Sports Medicine Australia, Fundamentals in Coaching, Goal setting, Imagery & Motivation (AIS) Australian Institute Sport, Level 1 Altitude Certificate, TRX and Swissball TAFE NSW, Level 1 & 2 ViPR Certificate (dynamic movement training), ACE Mind Body Agility Training, Aqua Fitness TAFE NSW, Advanced 1st Aid Certificate, Mental Health First Aid Certificate, Techniques in Mindfulness, Meditation, Breathing, Stretching and Qigong.

Exercise Training - The Fitness Equipment and Exercise Training 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), Cardiovascular Endurance and HIIT Training, Metabolic Conditioning, Quadrant Training, Circuit Training, Cognitive Agility Training, TRX Suspension Training, Boxing Pads, Vipr-Dynamic Movement Training, Pilates Matt Exercises (Thera-Band & Mini Pilates Ball), Stretching & Myofascial Foam Rolling, QiGong & YinYoga Exercises, Meditation/Mindfulness & Breathing exercises.

Contact

Phone or Email:
0418260550
251 Oxford St
Bondi Junction NSW 2022
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