Celeste Frasson Coaching

Ladies! I wanted to present to you all my new Postpartum 6 week Program! 🤸🏻‍♀️🍎 ✨ 💪🏻💕

Build momentum by having an easy to follow structured layout of your programs; whether that is from the comfort of your own home or gym! This 6 week PPP accommodates for all begginer/interdeidate mammas looking to improve their health, fitness & physiques!

What’s included:
▫️6 Week Training Program: Beginner/Intermediate Trainee options available.

▫️ Home or gym Program

▫️Customised Nutrition Protocols: Calorie & macronutrient prescription to cater for all goals: cut, maintain or build.

▫️ Personalised Meal plans

▫️ Access to my Educational Ebooks: Flexible Dieting E-Book & Recipe Ebook

▫️ Check ins: via Zoom call once per mesocycle (training phase)

▫️Free Access to My Custom APP: On the Opti-fit app, you will receive a structured layout of your challenge programming, nutritional goals, cardio & step trackers, and progress measures.

▫️Access to my Private Forum: Here you’ll find a wealth of educational content and detailed educational explanations on all things PP.

▫️Cost: $45 per/week or once off payment of $270.

Join the program from ANY DATE! Head to the link in my bio to register! ➡️ https://www.opti-fit.com.au/challenges

LISS OR HIIT CARDIO? 🤔

Which is better for fat loss? 💦 🔥

First of all let’s start by defining what LISS & HIIT are 👇🏻

L.I.S.S = low intensity steady state. A heart rate zone of around 50-65% of your MHR. A preserved rate of exertion where you can maintain a conversation with someone but still break a sweat.

H.I.I.T = high intensity interval training. A heart rate zone of 85-95% MHR during interval peaks (10-60seconds)with short durations of rest periods at lower heart rate zones.

During LISS your primary fuel source being utilised for oxidation is fat! Whereas HIIT utilises glucose as its primary fuel source.

👉🏻 HIIT does appear to have a higher amount of caloric expenditure per/minute when compared to LISS. Theoretically HIIT has been given a good reputation for maximising fat loss due to its affects on EPOC post workout too.

Excess post oxygen consumption (EPOC) is where there is a rising of oxygen consumption after strenuous exercise. Thus meaning that up to 7hrs beyond completing a workout your body will continue to burn calories. BUT… it has been identified through various literature that the additional amount of calories that are burned during this EPOC process is very minimal. Whereas for LISS EPOC does not occur.

So it’s safe to assume thag by reading this you would think HIIT is more effective for fat loss.. right?

Well, that might not be the case! Because HIIT requires a great deal of intensity and induces a lot of stress on the body and CNS it inhibits recoverability as appose to LISS. So the amount of time which HIIT can be sustained is less than LISS.

To summarise both options are great in the context of fat loss! While HIIT is more time efficient and will generally burn more calories than LISS the duration cannot be sustained at thag level of intensity therefore often LISS can end up being just as efficient as HIIT as you can maintain the exercise for a long period of time and recovery from it better.

My suggestion is that if you’re using cardio as a tool and trying to consider which option is best for you; Choose the one that suits your preferences, keeps you entertained and gives you the best workout! 🏋🏻 💪🏻🥰🔥🙌🏻

Your 👏🏻 scale 👏🏻 weight 👏🏻 doesn’t 👏🏻 determine 👏🏻 your 👏🏻 body composition…

Now read that again! 👀😅💯

A common misconception by too many.. that heavy scale weight = overweight 🙅🏽‍♀️ these photos are literally evidence that this thought is NOT true!

Here is my client Shae, weighing around 72kg in both photos, firstly Shae has a big frame and is a tall female, therefore her bodyweight will be high regardless. However over the years between these photos you can clearly spot the difference in body composition; photo on the left, higher body fat especially around the hips/abdomen area with little muscle and less shape. Photo on the right; noticeably leaner back/scapula as well as much more development of lean mass in particular around the thighs/glute/hamstring region. 🔥👏🏻🍑

This is not an overnight transformation however, this is years of dedication & consistency with effort towards achieving her goals. This girl keeps blowing me away every week with her eagerness to improve and become the healthiest and fittest version of herself! Proud of you!

It’s that time of the year again.. ! 🎄🎅🏼💚❤️

With multiple events & occasions throughout the festive season I thought it would be more appropriate to put together a post that provides recommendations on MINDFULNESS choices you can make around your food. As tracking your calories & macros during the next few weeks may present with some difficulties!

To gain actual fat mass over one day is extremely difficult.. but the reason why so many people gain weight during this time of the year is because they CONSISTENTLY engage in the same behaviour for numerous days .. this behaviour being over eating. 🐷 🤰 And that is was causes the weight gain, not too much Christmas cake on the 25th! 😅😳🥲

So I highly encourage you attempt to put into practise some of the strategies listed on this post to navigate you through this time of the year!

📲 I will be opening a few spaces for my online coaching next year. To secure your spot send me a DM or comment “me” below! 👇🏻🔥🥳


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The hard truth behind why you’re not seeing progress..

Does this sound like you? 🤔😮😅👏🏻

SWIPE 👉🏻 for the recipe of this SUPER FOOD SALAD 🥗 💪🏻🔥

People often take out of context flexible dieting. It’s important to understand that eating for HEALTH & eating for body composition are two different things.

Let me tell you why there ingredients are so vitalising for our health 👇🏻
1. anchovies; great source of healthy omega 3 fatty acids, B vitamins, calcium, Vit D & protein. A lot of nutrients that are commonly seen as deficient in general population clients.
2. Eggs; contains a high amount of essential vitamins & minerals, good quality omega 3 fatty acids, rich in iron, B vitamins, selenium & high in protein.
3. Beetroot; contains betalains which have potent antioxidant effects as well as contains many essential vitamins & minerals such as; B vitamins, potassium, folate and more.
4. Black rice; high in vitamins E, potassium, calcium, protein & fibre.
5. Lettuce; rich in antioxidants & polyphenols as well as B vitamins & folic acid.

Client testimonial 💓🥹👏🏻✨

is by far one of the hardest workers in the room 💪🏻 her work ethic is second to none. What I always respected most about Elle is the fact that she is one of the most busiest clients I’ve ever come across; full time working mum of 2, responsible for most home duties with her hubby working away majority of the time, training for a marathon, hitting her weekly resistance sessions (whether that meant 4am starts some days 🫣), being consistent with her weekly meal prep and nutritional tracking… and not ONCE ever, did I hear a complaint come from her. No victim mentality, Elle handled her coaching like an absolute weapon and continued to impress me every week with her commitment. 🙌🏻💪🏻❤️‍🔥

3 spaces available for the end of the year with my coaching .fit DM me to book a free consultation call today 💓

Client spotlight 🌟🙌🏻👏🏻🚀

Shae is undoubtedly my most consistent client. I’ve been lucky enough to have worked with Shae now for almost 2 years! And the results don’t lie… 🥵👏🏻👆🏻 between these two different photos is approx a +3kg weight INCREASE! Shock! Most people would freak out by that right?! Wrong! Because he’s muscle 💪🏻 she looks substantially leaner in the right side of photos as appose to the left!

This transformation features Shae’s physique progress however there has been so much more involved in her real transformation. Mentally, I have seen Shae completely shift identities into this whole new women who loves training, eating healthy, part takes in regular stress management activities, hits step & cardio targets, tracks her food everyday, has a healthy relationship with food and so much more 💓 🥹🥳

What I appreciate more than anything about Shae is her constant determination to never give up. No matter the hardships she has experienced during her time coaching she has never sacrificed her goals and she continues to stay committed and adherent. This is something special ✨












# LifeMakeover

Smart food swaps during that time of the month 🩸👏🏻👇🏻

▫️Try substituting your typical generic chocolates like Cadbury to a good quality brand like Lindt 85% dark chocolate. Cocoa is rich in flavonoids and phytonutrients which gives it high antioxidant & anti inflammatory properties.

▫️ It’s normal for females to crave high fat/high sodium containing foods during their cycle. Salmon can be a great alternative due to its high quantity of omega 3s as well as B vitamin.

▫️ Ice cream is another common food source women crave at that time of the month. Try catering for your sweet tooth by having a big bowl of fruit as appose to something like ice cream. Fruit can compensate for the sweet tooth and is a lot less energy dense, high in fibre and contains essential vitamins & minerals.

▫️Processed CARBS! Another typical food craving during your cycle. Pasta has an extremely high caloric value and has most of the time undergone an extensive processing process therefore is not ideal when trying sustain good eating habits throughout your cycle. In attempt to mitigate the hunger you should substitute the pasta for leafy green vegetables. These are high in fibre, contain essential micronutrients and have a potent antioxidant affect in the body.

▫️ Try switching your sugar for more beneficial food flavourings such as: ginger, turmeric & cinnamon. Curcumin has been shown to have powerful antioxidant & anti inflammatory affects.

▫️ Switch the high sugar free drinks for sugar feee alternatives or infused water. Infused water is brilliant for digestion through its stimulation of gastric juices as well as hydration due to its high electrolyte quantity. Dehydration can also be a contributor to cravings, so this is important!

Learn how to manage your time better with these top strategies 🥳 ⏰ 👏🏻