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!

💫Client Spotlight 💫
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This chicky babe smashed her prep this season. Despite no placing, her transformation over the 12-14 weeks was something to be even prouder of.
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Kirra started this prep straight off the bat after returning home from over a month long holiday. Our aim in the first few weeks was to get her muscle mass back up.
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Over the 14 weeks Kirra dropped 7kg and 13% body fat.
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You inspire me every single time girl, and I am so so proud of all your efforts and achievements!
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Here’s to a rewarding reverse and off season! 💪🏼💕 @ DQ Health & Fitness

💫Client Spotlight💫
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Allana has always had a ‘tight’ physique however she was very lower body dominant with a petite upper body. Over the course of her prep we focused on create a balanced/symmetrical physique, and I think her results for the day speak for themselves. Allana walked away with 1st place in her first bikini division and continued to place in every class following.
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Allana is also a vegan, which limited her food choices throughout. However the volume and nutrient dense meals she made has helped many other spiring vegan who thought it wasn’t possible to compete and get your protein intake through vegan food sources.
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One extremely happy coach and I couldn’t have asked for anymore from this girl through her prep.
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Only have 2 spaces remaining for Season A 2019 📧[email protected]

💫 client spotlight 💫

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What a fantastic first season and f competing from Chantelle, she walked away with 1st, 2nd and 3rd place in three different divisions at the show.
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Chantelle is one of the fussiest eaters, I could count on 1 hand the food groups she likes🙈 however, through flexible dieting and sticking to the plan she walked away with some outstanding results we couldn’t be prouder of. 🏆 @ DQ Health & Fitness

Yesterday was such an amazing day at 🏆
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First time stepping on stage for & , whilst it was .hannah.drinkwaternewman first time with ICN.
These girls cleaned up with placings in every single category and had our two bikini girls go up against each other in Bikini Overalls 👯‍♀️.
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Thoroughly impressed with the line ups at yesterday’s show, and a very big congratulations to everyone who placed and competed!
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@ Sleeman Sports Complex

Congrats for his 2nd and 3rd placing today at
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Massive improvements since season A this year, super proud of ya!
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One more show to bring it in even tighter 💪🏼 @ Kedron-Wavell Services Club Inc.

Rugged up sick in bed, missing bikini weather and duffman ☀️🐶

Common misconception: ‘lifting weights makes you manly and bulky.’
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Do you avoid lifting heavy weights for the fear that you may get too bulky? Find yourself sticking to cardio in an attempt to shed those unwanted kgs?
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As a fitness coach, I can't begin to count the number of times I've heard women dismiss strength training because they "don't want to get too big" and would rather "just tone." But unless you plan on taking anabolic steroids, have insane genetics, and dedicate multiple hours daily to training, then you're never going to look bulky. The cold, hard truth is that women have 1/15 to 1/20th the amount of testosterone as men, and testosterone is the primary hormone responsible for muscle growth. So it's genetically impossible to develop a hulk-like physique, unless that is your actual goal—and even then it's extremely difficult to achieve.
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Perhaps you strength train, but you've fallen victim to the idea that using tiny dumbbells for an endless amount of reps is going to give you the "toned" look you're after. Resorting to this negates the real muscle-building benefits of strength training. Sure, it'll increase muscular endurance, but it won't help you increase muscle mass or build a more athletic physique. If you want to increase lean mass (muscle), you'll want to stick to a lower 6-12 rep range and use a heavier weight.
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As for that whole "long, lean muscles" concept, well, it's not realistic either. You cannot change the length of your muscles, just as you can't make yourself taller by stretching. Muscles have a fixed origin and insertion point. No amount of stretching or training (regardless of the method) can change that. (Notice how both Georgie and Greer have longer muscles then me 🤷🏽‍♀️ it’s because they are generally taller then me, hence their limbs are longer resulting in longer muscles. Not because they train light 🤦🏽‍♀️).
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Not only does strength training add more definition to your entire body (hello, abs!), but it has a ton of other health benefits too. My favorite: It increases your basal metabolic rate (BMR), which means you'll burn more calories throughout the day.

How’s the hamstring growth from this babe 🙌🏼🙌🏼
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hasn’t had a problem with b***y gains, however coming into pre our goal for her was to improve hamstrings and build up our upper body to proportion her lower half. Safe to say we are well on the way! 😻 @ DQ Health & Fitness

Every woman on here has heard voices telling them not to get too big, too strong, too muscular. Why? Because it's intimidating? Uncomfortable? That's not what my Mumma taught me, and it's a shame others didn't learn the same lesson. I have power, I have purpose, and I can manifest it however I choose.
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How many Monday’s have been and gone since you said “I’ll start next week?”. Take action, start TODAY!
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The amazing Saturday morning crew who finish their weeks strong every week and set them up for a new week of success to follow.
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Love seeing the community built amongst them all through the pain, sweat and tears they endure 😂

Cropped Hem Hoodies.
Unisex.
Keep warm and stylish this winter ❄️👫
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www.dqfitapparel.com
🌎worldwide shipping

Question I get asked ALOT
“When are you competing next?”.
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I feel like competing has defined me, and people ‘expect’ me to compete and if I don’t I am letting them down.
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Competing is a selfish, hard and taxing sport. You have to ALL IN, in every aspect of your life. And if your not, then it’s best to put it on hold until you can put everything into competing otherwise you won’t bring your best package, your love to train will diminish and then you’ll be left questioning yourself as to why you are still doing this.
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I love competing, I love the stage, I love the struggles and the grind. However, I love having a life outside of competing. I love finding myself and enjoying what life has to offer in another world where your days aren’t filled with macro counting or missing events to get your training in.
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I am sure one day I will grace the stage again, and I am sure it will be the best package I have ever brought. However, for now, I have no show in site for the near future and that is perfectly fine with me 💕

with
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Do you live in extremes? Is it always black or white? I used to & it was always one or the other ☯️ I used to wonder if I could be “fit” without extremes. Coming from years of competing... I used to wonder if I’d ever actually step away from tracking macros. I would get stressed if I failed in the past when trying. .
The funny thing is... I knew it was possible to be fit and make progress without tracking every bite I took... heck, I help women do it daily (lol Smh 🤦🏻‍♀️ for not taking my own advice)! .
Since finding this current state of “balance” I just want to hug my old self & instill in her that the sooner she believes she will get there, the sooner it will fall into place 🙍🏻‍♀️ I want to tell her to loosen up. Chill out. Let the universe work 🌎 this goes for all forms of progress be it fat loss or muscle gain or developing a healthier relationship with your body.
I did this when it came to my nutrition. I had to stop believing I would fail at intuitive eating. Once I stopped thinking that or talking to myself in that way... boom 💥 3 months later, not a single macro has been tracked & this is exactly the break I’ve needed! Sometimes the body needs you to be kind to it and just listen to it. Majority of the time... it thanks you! .
Am I perfect? Nah. Is it amazing that I’ve accepted that? Yah. It really is!

Successful Sunday morning at the Farmers Market 🍃
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So excited for the fresh smoked salmon we are about to have for a late breakfast 😋

Unfortunately I couldn’t be there to watch both & smash their first shows at yesterday. But non the less they both smashed it;
placing 1st Novice fitness and 4th Physique Novice.
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placed 3rd Bikini Novice and 4th Bikini opens.
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Congrats team, you both smashed it. Bring on Season B 💪🏼

26kg has been lost between these two over the last 3 months. Both these legends have dropped over 10kg to get here today, they have both put in the hard yards and I am looking forward to seeing them on stage this weekend for their first times at 🎉

Self worth isn’t something to strive for. It’s already there, like buried treasure, hidden beneath layers of self doubt, which is just a thought hardened into a shell. Your worthiness is like sun shining from the inside out, burning off the layers, striping away everything that would stop you from seeing your own light. Strive only to love- to find all the ways to be loving to yourself and others- and when you feel that heavy armour drop away, piece by piece, you’ll remember how bright you really are ☀️ 💕

Been a while 🤷🏽‍♀️
Ever have those days (or even weeks) where you just don’t feel motivated or have the desire to train. You know you ‘should’ go, and you’d probably feel better for it, but sometimes the soul needs a break.
I feel that’s where I’ve been recently, I’ve been trying to force myself to love it again, but one day I just stopped forcing myself and just let my mind and body have time. And today, I got that itch and excitement to get back in and train 💕