DJ Personal Training

🏃‍♀️❤️The Run to Zero - Heart Foundation initiative - is about running 95km for the month of July for every person that dies from a heart attack, one person every 95 minutes in Australia.

👋 This video took me many takes, but I wanted to get this message out, and feel it’s really important. It is not scripted, I mean look at my big make shift pretend mic. 🎤

✅Some tips to improve cardiovascular health:

1️⃣You can get a free heart health check - bulkbilled in Australia from your Doctor. This looks at your lifestyle, blood sugar and blood pressure, cholesterol and lifestyle risk factors.

➡️I did - my risk is low, even though I have heart disease in my family - I believe this is because I have adopted a healthy lifestyle- good nutrition and regularly physical activity. This is something that was missing from both my mother and brothers lifestyle, they were both inactive and ate poorly, and their chronic conditions were not managed well.

2️⃣ Move more and sit less, engage in regular physical activity. The Heart Foundation has free walking groups you can join and lots of resources to keep your heart healthy.

3️⃣ Good nutrition- The Heart Foundation has great free heart healthy recipes - I’ve tried some and they are pretty tasty.

3️⃣ Know your blood pressure and blood sugar levels and manage them.

➡️ If you need support or help with your training/nutrition reach out to me, I’m only a DM away.

❤️ 🔗 to donate to the run to zero challenge is in my bio.
➡️All donations primarily go to the Heart Foundation’s three core areas - life saving cardiovascular research, public health programs and community awareness.

➡️Donations are tax deductible. And the Heart Foundation relys mostly on people’s generous donations, rather than government funding.

🔗is in my bio to donate

❤️❤️Thanks Mitri, love your styling! Where will I go?………..

⛔️ This is an advanced exercise to really maximise core strength and activation. A lead up activity could be a plank on the ground, progressing to a plank on the bosu - blue side up, then black side up. There are lead up exercises to this exercise. A lead up activity could be a plank on the ground, progressing to a plank on the bosu - blue side up, then black side up.

❓How does this advanced exercise strengthen your core?
1️⃣ Suspension training combined with the BOSU ball maximises deep core activation. You have the instability of the feet up on the suspension trainers handles with the added instability of the BOSU - this movement isolates the re**us abdominus, obliques and transverse abdominus and forces these muscles to work harder to maintain stability and alignment and to keep you centred and balanced.

😩 Only few moments can achieve deep core activation and this is one of them.

❤️Please like, follow or comment below about your favourite advanced core exercise. ⬇️

❤️🏃‍♀️I am running 95km in the Run to Zero initiative managed by the Heart Foundation this July to raise awareness about heart attacks.

➡️Did you know that every 95 minutes, someone in our country- Australia loses their life to a heart attack.

❤️I personally have lost both my mother and brother to a heart attack. Both my mother and brother hardly exercised and ate very poorly, and didn’t always follow the doctors life saving advice.

➡️My mother had heart disease and diabetes type 2, and didn’t know she had a heart attack because with her diabetes this caused damage to her nerves that control the heart and transfer signals to the brain when it’s in pain (diabetic neuropathy).
My mum didn’t experience severe chest pain, it was a silent heart attack, she did experience shortness of breath and felt fatigued. This heart attack led to a stroke, in which she was in hospitalised for 5 months and died.

✋My brother was in his late 50’s and had a heart attack in his sleep and died, we later found out he was supposed to get a stent, but he ignored the doctor’s advice.

Losing love ones is not easy, and I thank God for the time I had with both of them.

✋I’m completely the opposite to my mother and my brother and therefore I am not at risk, this is largely due to adopting a healthier lifestyle by eating healthy and exercise regularly. These are key components of having a healthy heart and reducing your risk of cardiovascular disease.

❤️The Heart Foundation rely heavily on people’s generous donations in order to do the work they do. They receive very little government funding. Please check out their website for educational resources around heart health, heart healthy recipes and how to join a free walking group.

❤️❤️I would love you to support me by following my running journey for the month of July and if you’re able to donate to the Heart Foundation, particularly supporting this campaign - the link is in my bio.

❤️Please share, like, comment or donate.

😊I had the privilege to come across this small business in North Sydney -specialising in patisserie. They only opened up a couple of days ago. A beautiful husband and wife team, and I really wanted to check this business out and I purchased some yummy gluten free chocolates. Please check this place out, you will not be disappointed.

➡️ I got talking to Carolyne and she is 68 - no way? And she is a weightlifter - whenever the conversation steers towards strength training - I want to know more. Well I found out Carolyne is:
Age: 68
Her Clean and jerk is 46kg
Best sn**ch 30kg
She trains 5 days a week at atletika
And she is competing at the end of year in NSW masters
She has been training for a few years - weightlifting and loves it.

🥇🥇Carolyne is an inspiration. Her husband Jonathan is the patisserie chef of their business, and they just opened up their business a couple of days ago - I wish them both the very best, I know they will do very well!

💪🙏Thanking you Carolyne for sharing your weightlifting story with me. I’ll be back!
Maison Perry

Client Profile:
👧Jane - is in her 40’s, works full-time, has a dog 🐶, and hasn’t got time to cook.

🥅Jane’s goal: to lose weight, feel stronger and fitter.

🛑Jane’s obstacles: finding time to cook nutritious meals, juggling full time work and trying to fit in exercise.

✋To overcome these barriers to exercise, I convinced Jane to train in the early mornings at least 2 x 1/2 hr PT sessions a week. If Jane trains before work, she will definitely fit exercise in and have no excuses to not train. And we worked on her nutrition together. Jane sourced nutritious macro meals that get delivered to her door. These meals were mainly centred around dinner time.

➡️Jane came to see me roughly 10 months ago, trains twice a week - with structured PT sessions with modifications as she has a pre-existing knee condition.

💪💪Jane is lifting more than 50% of what she began with in many of her exercises. She has put on muscle, lost weight and has noticed she is slimmer, fitter, stronger and is able to go for longer walks with her dog, and fit more steps in outside seeing me for her weekly PT sessions.

➡️Jane at the start struggled with her sessions, a couple of times she felt sick, had to stop, take frequent rest breaks and now I can just about throw anything at her - and she keeps up! Jane’s strength, and fitness has improved incredibly and the bonus is she has lost 16kg - and has kept it off.

Jane is still showing up to each of her PT sessions, her weekly weigh-ins and is determined to lose more weight. She will too!

😊Jane doesn’t miss a training session, she even gets to her training sessions earlier than the allocated time. She has had a couple of slip ups, but we have worked on those, and she gets back on track.

Jane doesn’t like to go on Instagram which is completely ok, it’s her choice, and hence there is no photo of her, but this woman needs to know how far she has come. She is amazing! I’m so proud of her!

🙏 I thank God, first and foremost for all the gifts and skills He has given me. I love these success stories and they are definitely Instagram worthy!

💪😊I’m always looking for challenges or progressions to use for each of my clients training sessions, including my own.

Our muscles adapt if we use the same training methods, and we need to shock them to improve our strength.

Often we don’t do enough balance activities overall which is particularly important to activate and strengthen the deep transverse abdominal muscles to keep us strong, upright and improve balance which is fundamental for reducing our falls risk.

👶👧When we’re kids, or teenagers, we tend to be involved in a lot more activities that improve balance. As we get older these activities either cease or we don’t participate enough in.

⚖️The bosu is great to activate the deep core muscles to improve core strength and balance, because our muscles - particularly our deep abdominal muscles have to work harder to maintain stability.
Incorporating balance training in our sessions can translate outside or even within our homes as we often faced with walking on uneven terrain/surfaces. We will be better prepared to offset a fall.

✅I usually get my clients to try near a wall the blue part first - turned upside down, then as a progression add weight, to make the exercise harder.

✅💪This exercise I am doing - a squat, then the progression with weight adding a shoulder press, is more an intermediate/advanced exercise - as the bosu is turned upside down resting on the blue dome and now the surface is now really unstable. This exercise and all exercises implemented really depends on the individual, their level of training, if they have pre-existing injuries/conditions and their consistency of their sessions etc.

✅💪A bosu is a great addition to a strength training program to improve core strength - the stronger your core - the better your balance.

As a PT/Nutritionist I have had the privilege to work with a variety of clients to help them reach their health and fitness goals.

➡️Every client is unique, has a different goal and may have pre- existing conditions or injuries. So each program is different and is usually modified to suit their training needs.

➡️The only part I use the same for eeach client is making sure that each exercise is executed with good form and technique. Once that is achieved, I use the progressive overload principle, where I have each client complete either more sets, reps or volume.

I also incorporate challenges and a variety of exercises so they can be translated into or mimic the action they would use in there everyday tasks. This is called functional training. The exercises are intentional - meaning they are practiced in each session so that they are stronger in day to day activities without the risk of injury.

💪💪Most of my clients want to get stronger, fitter, leaner. The stronger and fitter and building confidence comes first, and the leaner if that’s their goal comes along later - patience and consistency and discipline is key to lose weight, as well as reducing stress levels, good nutrition, getting more steps in each day, a good training program, hydration and rest.

💪😊I’m proud of all of my clients as they are consistent with their training, they show up when they don’t want to. Some of them have been coming along to their sessions for years. They are very loyal, the best clients I could ever ask for and seeing their success with their training, I know this is where I’m meant to be!