DQ Health & Fitness

How good 🙌

Love seeing clients hard work and dedication pay off. This amazing client is realistic about her goals and her time frames. She puts in the work and gets it done. We are currently on a cut still wanting to drop abit more body fat before building the calories back up to maintance.

Good job chick 👏 @ DQ Health & Fitness

What a show 🔥
Miss Bikini OVERALL and 2x 3rd Miss Bikini

Super proud of these two girls, not only walking away with amazing results. But smashing their previous physiques out of the park.

At the end of the day, this sport can be subjective and placings can be controversial. So by aiming to beat your prior show physique is always a goal. We took feedback from previous shows and put in the hard work during the off season.

Fantastic way to start the season @ Opal Cove Resort - Coffs Harbour

When hard work and consistency pays off 🔑
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transformation over the 10 weeks we worked together. This prep Amy and I have worked together to improve her physique from her last show, as well as educating her on the perks of ‘tracking macros’. Amy will walk away from this prep with knowledge of what she is eating and with that knowledge having the flexibility to choose what she wants to eat day in day out without the fear of binging or feeling ‘guilty’.
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Well done again on a fantastic show Amy, couldn’t be prouder of you!

This photo was taken at 3:41am this morning, I thought it was going to be my last bump photo 🤰🏽.....I had been getting regular contractions from 10:30pm and they had gotten to 60s in length and 2min apart. I THOUGHT IT WAS GO TIME 🙌🏼
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Much to my dismay these contractions stopped around 5am 🤷🏽‍♀️ but none the less it was an exciting few hours haha see you soon baby Q

🔥Why my job is rewarding 🔥
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To me, helping clients feel confident and happy within themselves is HUGE ! A number on the scales, doesn’t define your happiness, however the thoughts you have about yourself sure as Hell has an impact on your happiness. I love seeing clients who were once shy and self conscious now loving and embracing the body they are in and for all the things it can do for them.
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When clients get new personal best and send me a message to say how stoked they are with that is such a win! Not only have they proven to themselves that they are capable of more then they realised, they are in fact so proud and happy with that effort they have the desire to share this win with me.
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So proud of you can’t wait to help you continue to achieve more 🙌🏼 @ DQ Health & Fitness

How to stay on track this Christmas season 🎄
1) Determine how important your goal is. Is the end day in a few short weeks or does it allow flexibility.
2) If you are in Comp prep or goal date is short term, it is best to plan ahead.
- if your family is having a lunch minimise your carbs and fats at breakfast. Aim for a high protein meal. Take your scales to the luncheon, there is no shame in sticking to your goals. Weigh and track all your foods. Fill up on high volume foods.
3) if your not in Comp prep and your goal is more of a lifestyle/for you goal. Don’t beat yourself up. Allow yourself some freedom and flexibility. Like above, try and minimise your carbs and fats at breakfast to allow you to enjoy lunch more.
- Be sure to get a good portion of protein in.
- Remember, Christmas is one day. You do not need to feel guilty for enjoying time with your family and friends. Have some Christmas pudding just don’t have the whole damn thing.
4) enjoy the day, make memories and don’t you dare feel any guilt for livin yo life 🤙🏼💙
PS. Little miss grows 10000x bigger at night 🤭

| 5 weeks —> 23 weeks |
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Pregnancy is a mind battle to me.
💕On one hand it is this amazing process where your growing a little mini me inside your body (like seriously think about that, how amazing are our bodies!).
💕On the other hand, it is watching your body grow in all different places, breast get bigger, belly gets rounder, clothes don’t fit, movements become harder. This last week my belly has really popped (photos don’t do it justice) and I am feeling huge and uncomfortable. Not particularly uncomfortable in my body, but rather what other people may think. I think after so many years of competing and comparing my body to others I am struggling to not do the same still. Am I too big for 23 weeks, am I too small; do I still just look rather bloated in my clothes, do people think I’ve just got lazy and gained weight. When I’m working out my strength is not the same will people think I am weak. These are the things that have been running through my head the last few weeks, I wonder if any other pregnant ladies have felt the same 🤷🏽‍♀️ if so I would love to hear from you!!
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Baby Q we only have 17 more weeks till we get to meet you and I’m sah excited 😍

Building muscle takes time, gaining strength takes time, loosing fat takes time.
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We are all in such a rush to have our ‘goal’ body now, we forget that we didn’t gain 10kg of fat over night so why do we expect to drop it as soon as we start to actually follow structure in order to drop said fat.
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Why is it we weight train for 4 weeks and expect to already have that goal body we admire on IG. Little do we realise that person has been training for years to get that physique. And by training I don’t mean simply having a gym membership and going to the gym. I mean following a structured program, working on progressive overload week to week, month to month, year to year.
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4 years difference between photos, 48kg on the left VS 56kg in the right. Could my progress over the 4 years have been greater ?? Oh yessss 100%. I had time periods in those 4 years where I travelled overseas for months and didn’t train whilst on holiday, I had times where I had lost interest in weights so tailored my training to suit other goals (triathlons), I had time periods where I wasn’t tracking food and simply eating resulting in some days only consuming 900cals whilst others I highly overate. There was no structure, there was no traceable progressions.
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I am not unhappy with that progress as I understand what it takes in order to progress and I understand in order to progress I must be consistent for a long period of time not simply 4 weeks.
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Set a goal, set a plan, execute plan, be accountable, get results.
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📧[email protected]

Can’t wait to get back home to my gal pal 👯‍♀️

💫client spotlight 💫 .hannah.drinkwaternewman
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Maegs had a very successful first season with ICN placing in both shows and categories she competed in. Maegs is a mum to a 19 month old and has handled prep, work and parenthood with a stride in her strep. She is always positive, always a bubble of energy and willing to do what it takes.
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Couldn’t be prouder of you Maegs, definitely an inspiration to so many!