Personal Training
13/06/2022
Put your hands UP if you love ABS & B***Y 🍑
These ladies just smashed a killer session 💪🏻💪🏻 congratulations superstars 👏🏻
Did you know you get access to ALL Live and virtual group fitness with your Gold’s Gym membership? 😍😍
Working on Mobility is commonly overlooked. It can help with your training and every day life. It can help improve your posture, function movement, range of motion and help reduce stress on the joints. This in turn helps assist with some soreness you experience after exercise. Improving your ROM can assist in improving your technique with your primal movements in the gym (e.g. squat)
Foam rolling and stretching are the main ways you can increase your mobility.
Will you be adding mobility to your routine? 💪🏼🧘🏼♀️
02/03/2022
This is Megan! In just one month of Personal Training she was able to loose 2kg! She was gifted a new gym towel with her favourite footy team on it as a reward for all her hard effort. She has lost 10cm off her waist and improved her fitness tests significantly. She also dropped 1 point off her BMI and is on her way to becoming the healthiest version of herself. Congratulations Megan! All your consistent training and nutrition has paid off. Keep up the good work!! 💪🏼😊
24/01/2022
DOMS! What does it mean?
Delayed onset muscle soreness is a pain or discomfort that occurs 24-48 hours after exercise. It is a normal response to exercise.
The causes:
It is very common with people who are just getting started with exercise or when the exercise stimulus is changed. Changing the stimulus can mean increasing weight, reps, sets etc.
When exercising microscopic tears in the muscle or connective tissue occur because the muscles are not used to this sort of exercise. Another common cause is post activity super compensation. This is when contractile proteins, structural collagen and glycogen beds build up and put stress on the supporting tissue around the muscle.
Muscular friction is another cause which contributes to the breakdown of contractile proteins.
The muscle tissue grows back stronger. When it grows back it also increases muscle mass. 💪🏼
Proper warm up and cool down exercises are a great way to prevent DOMS.
20/05/2020
Keeping up with your training is important during these times. Whether you are just starting out or have been training your whole life having a good personal trainer can help to keep you accountable and motivated. Exercise is shown to improve mental health and strengthen the immune system.
I can offer all of my clients a range of different services,
Nutrition Coaching 🍎
Online Personal Training Sessions 💪🏼
Online Group Sessions 🏋🏻
Personalised Programs 🥊
With all of these services you will receive:
- A weekly check in via Phone, email or text depending on what suits you
- 24/7 support and access to PT
- Help with setting goals
If this sounds like something you’re interested in contact Tiarnie,
Direct message
Ph: 0412761967
Email: [email protected]
27/04/2020
Comment your favourite quotes below! This is one of mine!
24/04/2020
Toasted Muesli 😍
100g Oats
100g Sesame Seeds
60g Coconut Flakes
80g Macadamias
90g Sunflower Seeds
70g Chopped Walnuts
20g Chia Seeds
50g Cacao Nibs
90g Pumpkin Seeds
80g Help Seeds
60g Coconut Oil
60g Honey
10g Cinnamon
Sprinkle Cacao Powder
50g Goji Berries
1. Mix all dry ingredients in a bowl
2. Add honey, coconut oil and cinnamon
3. Line a baking tray and spread the mix evenly
4. Sprinkle with cacao powder
5. Toast for 10-20 minutes
6. Add Goji Berries
You can substitute any of the nuts and seeds. Take some out or add more.
50g per serve, 301 Cals, 9g Protein.
Back and shoulders 💪🏼
Reverse Fly
Bent Over Row
Face Pulls
Superman Reach Out
Superman Front Raises
High Pull
Shoulder Press
Bicep Curl
Seated Row
45 seconds on 15 seconds rest
Repeat x3
