Ellie Silvers Fitness

One year ago, body weight squats were still quite foreign to Lucy. Today, she smashed her first powerlifting comp. Well done Lucy!! 🙌

Did my first comp powerlifting PB for all weights DL 90kg bench 50kg squat unbelted 52.5kg!! Was great fun! Ellie Silvers Fitness GRRRLARMY GRRRL Clothing

We have just launched a very exciting campaign where you’ll be able to receive 4+ weeks of FREE COACHING!

The offer is available for both face-to-face and online coaching. ✨

Drop your email below to find out how you can receive at least 4 weeks of free coaching.👇🏼

From a consistency perspective, if you have some body composition related goals (lose fat, gain muscle), it makes much more sense to adapt your current diet than to try to take on a brand new one.

If weight loss is your goal, instead of refraining from eating the foods that you enjoy, swap them for less calorie-dense alternatives.

Are you interested nutrition coaching? Apply via: elliesilversfitness.com/contact

Eligible Bupa members can now claim our personal training services through Bupa!

Gym fees and personal training fees are only claimable when the exercise program is designed to address or improve a specific diagnosed health or medical condition — for example, diabetes, obesity or back pain.

For Bupa members to claim a benefit towards their gym or personal training, a health professional such as a GP, medical specialist or exercise physiologist must complete and sign a Health Management Gym and PT Medical Form on the Bupa member’s behalf.

This benefit is currently available to members on the following health insurance products:

- Corporate Everyday Extras
- Corporate Mid Extras
- Corporate Advanced Extras
- Corporate Total Extras

For more information, visit the links below or contact Bupa.

https://www.bupa.com.au/campaigns/health-insurance/gyms-and-mole-mapping
https://fitness.org.au/articles/industry-services/private-health-fund-rebates/34/21/175

We currently have 3 spots available for personal training:

▪️1x Monday evening session
▪️1x Wednesday evening session
▪️1x Thursday morning session

If you live or work near Bondi Junction, we can help you to get the most out of your training and achieve your strength and body composition goals!

If you’re interested or would like more information, us a direct message.

Whatever your age, it’s never too late to start experiencing the benefits of strength training!

Modern science is very much in favour of strength training, for all adults. Completed 2-3 days per week, strength training can assist with bone density preservation and has the ability to reduce the risk of osteoporosis and the signs and symptoms of numerous chronic diseases such as heart disease, arthritis, and type 2 diabetes.

In her 50s, my lovely client here is pictured deadlifting 50kgs. We actually worked up to 55kgs this session!

I absolutely love seeing my clients achieving goals they never knew were even within their capabilities (they very much are!!) 💪

SQUATS are a staple in all client programs here at ESF.

Depending on the client, their current ability and goals, the variation of squat that we choose to implement will be different.

Pictures, Warren is performing a squat with the safety bar.

Other squat variations include:
➡️ Goblet squats
➡️ Hack squats
➡️ High and low bar barbell squats (with a straight bar)
➡️ Front squats
➡️ Box squats
➡️ Pistol squats
➡️ Cossack squats

Different squats for different clients. 😊

One of the most effective ways of creating habitual change is by setting small, achievable goals.

Examples include:
➡️ Getting ready for bed 30 minutes earlier each night for 7 nights.
➡️ Consuming fibrous vegetables at 2 meals each day.
➡️ Adding in 1 extra walk or gym session each week, for 6 weeks.

Setting small, specific goals can be the most effective way to change your habits for the long term.

Looking for some small steps to get you started? Visit: https://www.healthyliving.nsw.gov.au/Pages/getting-active-for-you.aspx

We love working with people of all ages and abilities! The gorgeous Eyal lives with ASD and Cowden syndrome, so remaining active and improving his functional ability are extremely important to continuously improving his quality of life and overall health. After 19 months of working together, Eyal allowed us to share a hug today. ❤️

Exercise should be ENJOYABLE!

Whilst it’s completely acceptable for the exercise that you do to challenge you at times, and even for there to be days where you just don’t feel like doing it, most of the time, you should enjoy the exercise that you choose to do.

With so many choices out there, it’s worth trying to find a type of exercise that you actually enjoy doing!

Don’t like running? Give strength training a go.

Don’t enjoy Pilates? Try boxing.

The exercise routine that will give you the best results is the one that you can stick to. 😊💪