Motivatedbymel

Exciting News!!!!!!
Motivatedbymel now has an affiliation with Zoo Fitness in Penrith which means we have access to full use of gym equipment. DM me for more info 🙌🏻🙌🏻🙌🏻

This morning I woke up to a beautiful message from one of my fitness bootcamp students from Pole Plus 💕 could not have asked for a better message to start the day ❤️

There is no better feeling that knowing that your client’s are attaining their set goals 🙌🏻

If you are after a Personal Trainer to help you to achieve your goals, get in touch today 💪🏼 DM message, call (0448354751) or email ([email protected])

Attn: Luddenham and surrounds!!!!!
Beginning in August we will be running early morning bootcamps locally.
DM for more info 🙌🏻🙌🏻🙌🏻

Did you know that we offer fitness in the Luddenham and surrounding suburbs. Classes range from one on one sessions, group fitness, kids fitness (we have a working with children check) and semi-private sessions 🙌🏻

Get in contact today for more info or to organise your first session 💪🏼

🤔 How to Prevent Knee, Back, and Shoulder Injuries - when you workout. Anyone who's ever spent time working out in a gym. Outdoor group fitness sessions or at home knows that when it comes to working out, injury prevention is not something that you can pay lip service to. But if you're new to a routine or if you've just been going through the motions without really thinking about your form, you may have begun to notice some niggling injuries nagging at you. Knee? Back? Or Shoulder Injuries?​​​​​​​​
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Luckily, there are some really easy ways how to prevent those injuries so you can keep enjoying all the benefits of your favourite activities and sports! Firstly, it needs to be noted that if you feel pain you should always seek medical advice from a qualified proffessional.​​​​​​​​
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1. Be sure to perform a warm-up and cool-down routine before and after every workout. This will help prepare your body for movement and help prevent injury by stretching out and loosening the muscles you'll be working during your workout.​​​​​​​​
2. Always hydrate yourself before, during, and after your workout. Dehydration causes muscle contractions (think "cramps") which can lead to injury.​​​​​​​​
3. Know your limits—just be sure that it's not coming at the cost of an injury! If you don't feel like you could complete another one with good form, STOP. No matter how many more reps you might have been able to do, it won't do your body any good if they're completed with bad form! Your ego will be more bruised if you hurt yourself than if you miss an extra few reps.​​​​​​​​
4. When possible, rest between workouts or sessions of strenuous activity—your body needs recovery time!​​​​​​​​
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If you want to know more about preventing this or other types of injuries, get in touch, our friends at The Chiro Co can help out 🙌🏻 or we could help guide you through correct form and safe gradual improvement in performance.

🤔Procrastination & Accountability Challenge🤔​​​​​​​​
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Often our mind gets in the way of taking positive action and we put things off that we THINK are hard work when in fact if we were to do those very things it’s would make our life far more pleasurable.​​​​​​​​
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Often they aren’t even a hard task. We have just decided that they aren’t a high priority and keep putting them off. ​​​​​​​​
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It’s a matter of shifting our mindset and making a plan.​​​​​​​​
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So this week's challenge is all about procrastination and accountability.​​​​​​​​
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The purpose of this challenge is to help you identify the root causes of your procrastination, why you might be struggling to stick with the healthy habits you want, and how this is affecting your life.​​​​​​​​
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I’d like you to ask yourself some questions and make a list of your answers.​​​​​​​​
1. What are some things in your life you have been putting off or procrastinating about? ​​​​​​​​
2. By NOT taking action how is it impacting your life now?​​​​​​​​
3. How would your life be different if you took action?​​​​​​​​
4. What are you going to do to make some changes in this area?​​​​​​​​
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Put the answers to your questions somewhere you can see them and take action this week...​​​​​​​​
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To keep you accountable write your answer to number 4 and share it in the comments below!​​​​​​​​
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Example of accountability statement: This week I will...​​​​​​​​
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Take this challenge with a friend and motivate each other!​​​​​​​​
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EATING HEALTHY ON A BUDGET​​​​​​​​
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Eating healthy doesn’t need to be super expensive!​​​​​​​​
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If you’re paying full price at specialty grocers for everything... then yes, it’ can be *outrageous* to eat healthily. But If you think ahead a little bit, shop smart and plan ahead – eating healthy doesn’t have to be expensive​​​​​​​​
Here our best tips to help you eat healthy on a budget.​​​​​​​​
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1. Buy from bulk stores.. Buying from bulk bins is great mostly for grains, dried beans, nuts, and legumes. You can get as much or as little as you need especially if you’re just trying new ingredients.​​​​​​​​
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2. Buy less convenience products. (if saving money is your goal – you’re going to have to trade some of your time for $$. Spend a few minutes putting a chicken in the crockpot or the oven instead of buying a rotisserie chicken and so on...)​​​​​​​​
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3. Plan your meals out. (Take 5 mins out of your week to sit down, and plan out your meals. Get an idea on google or pinterest!​​​​​​​​
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4. Always take inventory of your fridge before going to shops. Look in the fridge and decide what recipes you can make using what you already have then make a list of the ingredients you need.​​​​​​​​
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5. Only buy what’s on your list. Try to make a super concise list of exactly what you need and buy only what’s written there.​​​​​​​​
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6. Stop eating out for meals – cook at home! If you’re buying lunch every single day, you could be wasting so much money​​​​​​​​
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7. Save your leftovers + repurpose. Leftovers are a game changer for saving money. If you cook more food than you need, freeze them and you can make them into new ingredients or eat them as is for a ready to go meal!​​​​​​​​
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We hope you find these tips helpful! Let us know.. what’s your favourite tip for eating healthy on a budget? Tell us in the comments below! ideas

Saturday Week 4 Workout​​​​​​​​
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10,9,8 AMRAP​​​​​​​​
(AMRAP= As many reps as possible)​​​​​​​​
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10 min AMRAP​​​​​​​​
10 Bodyweight squats​​​​​​​​
10 Push ups​​​​​​​​
40-meter farmers walk (holding weights in hands)​​​​​​​​
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REST 3 MIN​​​​​​​​
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9 MIN AMRAP​​​​​​​​
10 KB Swings​​​​​​​​
10 Deadlifts​​​​​​​​
20-meter Sprint to marker - jog back​​​​​​​​
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REST 2 MIN​​​​​​​​
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8 MIN AMRAP​​​​​​​​
10 reverse lunge with bicep curl​​​​​​​​
10 side lunge with overhead tricep curl at centre point between lunges. 20-meter ladder run to marker, walking lunges back.