Rip in PT

Small and large portion for a delicious Teriyaki Salmon Bowl 🍣
Chose which one suits your goals and enjoy!

🌮 Chicken tacos from my August recipe book… just try the cheese sauce 🤤 🧀
Swipe for ingredients and method 🍗
⬇️⬇️⬇️
SAVE for later
If you need to reduce the calories leave out the shredded cheese

Post-workout, fuel up with carbs and protein to boost recovery 💪🍴
Aim for 20-40g of protein and 0.8-1.2g of carbs per kg of body weight.
Don’t worry, there’s no rush with the anabolic window being 3-5 hours, so you have plenty of time to refuel properly! ⏳🚀

Some really EASY MEAL PREP for your shopping list for this weekend
🥘 Peel and boil your sweet potato until soft. Drain and place in your meal prep container
🥘 Dice your chicken, cook in a non-stick pan then once brown add your Chicken Tonight sauce and simmer for 15-mins. Once done portion into your meal prep container
🥘 All that’s left to do is add your portioned frozen veg, pop on a lid and store in fridge or freezer.
Adjust ingredients to suit your goals

Let’s talk selfies!! I love a selfie - could you tell?!
I used to think they were because people loved themselves and they wanted to show off.. Now I know it’s because people love themselves and want to show off 😅
🚀 Showcase your achievements 👉 it may inspire someone- a friend, a family member
🚀 Be proud of yourself and look for what you like about yourself, push away the negative, embrace the positive
🚀 Majority of people want to lift you up, don’t let the few negative people scare you off taking and posting selfie
🚀 People want to see you- I want to see you! I love being tagged in a selfie, I love seeing others taking a selfie

Gimme squats, b***y shorts and energy in a can ✨✨✨.

Should you try coaching with a qualified trainer from Anytime Fitness Mayfield (aka ME!!)??
✅ YES if
⚡️ You want to learn about what training you should be doing for you and your goals and get some nutrition knowledge for your healthiest self
⚡️ Are losing interest in what you are currently doing
⚡️ Are getting injured
⚡️ You are looking for strength and discipline
⚡️ Want to create a balanced lifestyle
⚡️ Have physical transformation goals
⚡️ Learning to train properly in the gym
⚡️ Train with confidence
⚡️ Want to ENJOY your training!
Let’s work!! 💪💪

Do you follow a plan at the gym??

⚡️ HOW ALEISHA FOUND HER FIT ⚡️

is one of our lovely members here at Mayf! She’s been making some really amazing progress and we couldn’t be more proud of her! 🤩

“ I started going to the gym while I was studying at uni. This was something I enjoyed and took my mind off study.
Over the years this has stuck as something I do to balance out life.

Obviously my amazing coach and my friends I train with everyday helps keep me motivated! Also the progress you see over time. You end up motivating yourself to be better.

My advice to anyone looking to start out is to find a gym you’re comfortable going to (Mayf) and a program or coach that can guide you. It can be scary going to a gym the first time so anything you can do to make yourself comfortable is great. Take that first step, push yourself and you won’t regret it.

My fav things about training the gym itself just has a good vibe and the community there is amazing. There is no judgement and everyone is proud of each other and does their own thing! 💜“

🤩 MEET THE COACHES 🤩

For those who do not know, this is Tom and Jo! They are our amazing coaches here at Mayfield and absolutely love what they do!

We asked them both some of the benefits they are their clients have experienced from having a coach and this is what they had to say!

🔥 A friendly face every session, starting in a gym is super daunting! So having someone you know to walk you through your training is a massive plus.

🔥 Similar to doing a DIY project versus getting a carpenter, sure you’ll be moving towards your goal, but you can get there so much faster and with less headaches having a professional in your corner.

🔥 Keep accountable in and out of the gym, not only for when you might be taking it a little bit easy on yourself but also when you’re being too harsh on yourself. A second set of eyes dedicated to you is unparalleled to keep your perspective.

🔥 Have a set plan that’s been built collaboratively that you work through for every session. No wondering what to do on what day, what exercise works what or how much to do.

🔥 Build your own education with health and know exactly how you’re going to reach your goals and the why behind your week to week progress.

If you’d like to get in touch with our coaches you can reach our direct on Insta / or chat to staff in club! 💜

⚡️ HOW CHRIS FOUND HIS FIT ⚡️

Our amazing member .holburn has been training with our coach for over 2 years now and achieved a lot in that time!

Jo told us:

“Starting out with a lot of core work as rehab for a back injury we’ve progressed to muscle-building, learning about calories and hypertrophy training. We’ve now progressed all the way to triathlons and a half marathon! Currently focusing on juggling strength and support work in the gym with his runs, rides and swims.

In the time we’ve trained Chris has transformed physically and in strength but also in confidence and with no back issues!

Chris consistently turns up with a smile and trains with intensity and focus, fuels his training and that’s why he sees results.”

Keep it up Chris!!! 💪🏻

Coaching options for 2024 ✨
DM me, email, pop to the web page, reach out however you wish!
Stop doing the work alone and enjoy the journey

A huge plus to weight training is feeling useful! I have clients who find they can carry more groceries, move kegs, move lounges…. They notice they don’t have to sit out while stronger people do the job, they don’t need as much or sometimes any help anymore. My independent people 🫶 It’s such a great feeling!!
*t

The proudest and luckiest personal trainer right here!!
This is Madi and she drives OVER 1-hour each way to come to PT! We have been training together for just over one year and in that time I’ve seen so much increase in strength, muscle tone and confidence!! I love our time together and am so grateful she makes the drive every week 🫶🫶🫶

[ Personal trainer, online trainer, Newcastle personal trainer ]

Looking for an easy meal prep? I got you!
Creamy Chicken Pasta - serve 5
1. 500g chicken, diced and pan fried
2. Add 1 diced brown onion, 1 tsp minced garlic then after 2 mins add 250g cherry tomatoes and 250g sliced mushrooms
3. Cook until onion is translucent and mushrooms and tomatos soft
4 Add 2Tbsp tomato paste and 150g light (40% reduced fat) Philadelphia cream cheese and salt to taste
5. Separately cook 250g Vetta protein spirals in boiling salted water to packet directions.
6. Once pasta is cooked, drain and add to your prepared meal prep dishes
7. Top with portioned chicken mixture
… 5 meals done!
📱370kCal : 35C | 40P | 7F
Want more cals? Add more cream cheese, top with cheese or add a slice of garlic bread!

⚡️BELLA⚡️

Meet our girl 👋🏽

“Since I could remember, I have struggled with body image and the fear of if my body is strong enough or skinny enough or muscular enough… training has been my lifesaver and honestly I train to not only feel and look stronger but to overcome my body image fears.

Honestly, I struggle to keep motivated at the best of times but the rewarding feeling of post workout and seeing muscle progress keeps me going. also… buying sh*t loads of activewear and my entire collection keeps me motivated too because why would I let the perfect fit go to waste 🤭

Starting at the gym or training in general can be so challenging and intimidating but best advice I can give is to utilise the wonderful PT’s here if you are a beginner. has been the best gym mum to me. Listen to your body and let yourself have rest days, it’s okay to rest your body and have a couple cheeky cocktails ❤️

My favourite thing about AF Mayfield is the people… everyone is so friendly and a big shout out to AF staff 💜”

We absolutely adore you, thanks for being such an amazing part of our gym fam 🫶🏼

My number 1 priority is to feel good and as a personal trainer give others the tools to make themselves feels good. The approach is individual but the outcome the same.
Everything else comes second.

Today’s push/pull game was strong!!
I have really been enjoying my training, which is perfect as I not only train for a healthy and strong body but because it’s fun! It wasn’t always this way though, I spent 2 years dreading spin classes and pushing group fitness and cardio machines to earn my food and try to lose weight. It wasn’t until I found a PT and weight training that I got the physical and mental results I didn’t even realize I wanted!

I have to repost this from my client who is currently training with me and organising her own nutrition 🥰She has a wedding coming up and has battled being on and off sick, losing motivation but she always comes back and gets back into routine. The photos are taken every 4 weeks 👏👏
“Until recently, I have seen my weight loss journey as numbers. This always made me unmotivated as I wasn’t achieving my goal fast enough. Since training with Jo, I have learnt to change my mindset to - “Let’s recompose the body.” Through working on growing my hips and shoulders, my mid-section although still slow, is looking like it has shrunk. Each month, I can see the progress I have made, and how much my body has changed. Since focusing on the different mindset, I have noticed so many changes I never saw before! What started out as wedding body prep, it’s now forever body prep. I’m excited to watch my body transform🌿”

A balanced meal in this context is aiming for balance in your health. Heard of the 80/20 rule where you eat 80% healthy, nutrient-dense foods? Well this is for that portion.
Eating balanced meals is important to:
- Regulating your blood sugar
- Having energy for your mind and body
- Supporting a healthy metabolism
- Avoid over-eating
Have a flick through and about if your meals are lacking anything.

Time to be successful! The formula…
Have the goal, wake up, do the work, get the results!
Looking forward to a great week! Let’s turn up and give it our best shot 🤛

Your health is an investment, not an expense. Make it a priority. Are you investing enough?

High protein, low calorie and freezes and reheats well- winning all round!!

You are incredible Carls!!
While you pick your jaw up from the floor, I’m going to tell you about
🫶🫶🫶
This is her 3 year progress photos, it is entirely all HER hard work and ongoing efforts to achieve this incredible transformation of shape. She has been online training with me for last 9 months before the photo on the right. In that time we have seen…
🫶 Huge increases in strength
🫶 She performs exercises with confidence
🫶 Further increase in muscle conditioning for her shoulders, back, glutes and legs with a program designed just for her
🫶 Worked through times of low motivation
She’s consistently trained 6 days per week, progressed her weights, rested when forced and has been patient with her results.

When you pull your hair back and have to catch that upper body day pump 📸📸 I love the shape of a strong wide back and the effect it has on the waistline.

Shoutout to the regular gym-goers and trainers, getting up at 4am or braving the crowds at 5pm!! Those that are finding a way to train while others are still in bed or watching Netflix.
They don’t have a show to win and aren’t doing it to impress anyone. They are showing up because they love it, love their health, love their strength, love how they feel.
These are the people that I look up to and find most motivating 💜💜

Plan your week making your health a priority ❤️ Flick through for some things to think about when planning your week…

Don’t waste your time in the gym…. check off that the above aren’t getting in the way of your success 💪
Thanks Chris for being the background of this infographic

Maybe time to cut the hair and show off the boulders 💪💪
I absolutely killed my upper session today!!! I didn’t even feel like training but got it down and blew it up!