Metafit Bellarine

🙌 Giving Thanks 🙏

Staying true to my roots and giving thanks for so much and so many.
It's been another challenging year -- collectively, personally, professionally.
Gratitude practice will change your life because it will change you, at the cellular level.
Today I give thanks for the following (but certainly not limited to) --
💫 family ~ far and wide, despite the time and distance that may separate
💫 friends ~ especially those that have essentially become family
💫 health ~ in it's many forms
💫 honesty ~ even when it hurts
💫 loyalty ~ yes, it still exists even though I've questioned it the last couple of years
💫 legitimacy
💫 time
💫 technology

METAFIT FRIDAY
9:15 AM
Ocean Grove
Memorial Hall
Bookings
https://empowertransformations.ptminder.com
💛 All Welcome 💙

🌅 Sunshine, stairs, sweat and sounds of the surf.
😎 Not a bad view from the office this morning.
🐾 Sunny as assistant coach in one of the sessions (better not tell Dex 😬🤣).

Spent the morning taking the first born to various training, ended the day with a beach run with my "baby". She tells me she wants us to travel the world and go for runs in all of the "beautiful places", like Italy and Paris and around those crystal blue lakes in Switzerland. Not sure how much longer I'll be able to keep up with these legends but I'm sure as hell never gonna give up.

💥 Who's gonna get it done, METAFIT style?!

💯 MetaFit is bodyweight high intensity interval training (HIIT) in the purest sense.

🙌 The workouts are short and sharp and are ALWAYS modifiable to suit YOUR needs.

✅️ All classes include a thorough warm up, which includes activitation, mobility and priming for the specific workout.

🆕️ New to MetaFit?
No worries, come on down!
New and familiar faces are always welcome.

🕰 Been a while?
Don't stress, you do you!
The other people there can serve as inspiration (not competition)!

♻️ Looking to include something else or something different in your training?
This is perfect, no matter your sport (if any), pursuit or hobby!
These workouts are multiplanar, meaning they engage your body in all different planes, accessing a ton of muscle fibres and minimising risk of long term overuse injuries associated with uniplanar movements.

👩‍👦Got little kids?
Bring them along....and set a great example while you're at it!

🆓️ First Class FREE!

METAFIT WEDNESDAY
9:15 AM
Ocean Grove
Memorial Hall

📲 Book Here --
https://empowertransformations.ptminder.com

😊 Hope to see you soon!

💪 Coach Court
💙 Empower Inspired Lifestyle Transformations
💛 MetaFit Bellarine

🤔 Wondering a bit about the PERSONALISED HEALTH AND LIFESTYLE coaching services I offer?

ℹ️ Here's a bit of info for you....

👤 500 body ratios
📊 10,000 data points
⌚️in under 30 minutes

⁠🧬Analysing embryological development, genetics, hormones, environmental factors and much more.
⁠
❓️The outcome?....

📲 A personalised, continually updated user manual and app for your unique body, sensitive to locations, seasons and much more.
⁠
🍏 An understanding of the foods that are right for you -- with recipes, meal plans and food diary options.
⁠
💪An understanding of the exercise type and timing that is right for you to get the most out of your training and chronobiology (body clock).
⁠
⚖️ A discovery of how to best align your work-life balance, relationships and other environmental factors for a truly personalised and integrated health program.
⁠
💥 All of this and more without the need for invasive testing.

💙 Add in guidance, encouragement and accountability and you have yourself a great blueprint for long term, sustainable health throughout the lifespan.

🙌 This is the future of health, NOW.

🌀YOU --
Educated. Energised. Empowered.
⁠

THE ANTHROPOLOGY OF WOMEN IN FITNESS

🧐 Looking through some of my former medical anthropology papers, I came across this commentary, which dates back more than 20 years....

🤔 Would love your thoughts on women in fitness, more than two decades later, and whether you think there's a 'glass ceiling'....

"Immersed in a cultural moment in which it may seem that strong women are more celebrated than ever, are women in fitness in fact bursting into weight rooms, packing on plates, cranking out sets, feeling the thrills and benefits of tight skin stretched across bulging, growing muscles? Or do many women hold back on weights so as to negotiate what might be termed a culturally produced glass ceiling – or upper limit – on their muscular strength? "
--Sociologists Shari Dworkin and Michael Messner
1999

💥 Would love you to share your thoughts!

ℹ️ MONDAY MYTH BUSTER

🤔 MYTH
Workouts must be long, complex and gruelling in order to produce results. Go big or go home.

‼️TRUTH
Sustainable results can be achieved with a relatively minimalistic, basic routine, provided training is consistent and relatively challenging.
(Advanced manipulation of variables only becomes important for those who seek to maximize muscular development.)

A recent paper [referenced in image below] provides a blueprint for building appreciable muscle in a time-efficient manner.
Train hard, train smart and, very importantly, train consistently within your goals / abilities.

💪🏋🏼‍♀️🔥🙌

FAST FOOD FRIDAY

Try with roasted veggies for a delicious, fuss-free family favourite.
Might even work for Dad's Day on Sunday....
😳🤔😉💙

EMPOWER HEART AWARD
AUGUST 2022

Each month I select someone from the Empower Community who displays authenticity, commitment, determination and focus.
The recipient receives a reward and an "EMPOWERED" pin for their accomplishments, example and effort.

I’m pleased to announce that The Empower Heart Award for April 2022 goes to Kim Parker!!

Kim is living proof that the best things come in small packages! Kim is relatively new to strength training but she has taken to it like a duck to water. She attends one to two FIRE sessions each week and always comes in with a smile on her face and a kind word for her training partners. Never one to shy away from telling me how much she loves or loathes an exercise, Kim always listens to her body, knowing when to push and when to pull back. These are all critical elements to long term success as this thing is a marathon, not a sprint. When Kim’s not pumping iron, she’s busy saving lives as a nurse, raising three beautiful boys and tending her gorgeous garden.

Kimmie, your effort and enthusiasm has earned you an "EMPOWERED" pin, as well as a voucher to use in the new Empower FitPrint online merchandise store, where you can order branded singlets, hoodies, towels, bags and more.

Thank You Kimmie; keep up the great work and I look forward to watching your progress!

DO YOU EVEN FOOD PREP?!....

You know that saying that muscles are torn in the gym, fed in the kitchen and born in bed?....
Well now you do!
Funny coz it's true!

HEAPS to cover and I could write a book but I'll keep it short (ish)....

Food prep will take you to the next level. I often encourage clients (depending on the person and their goals of course) to prioritize food prep over training. As in if they have an hour and they're tossing up between training and food prep, I'd have them choose prep. Training is of little use without the fuel or recovery to maximise the adaptations. (Ever wonder why you're maybe not seeing the results you're after?!?....)

So.....
- plan
- prep
- shop
- chop
- create
- enjoy

Here's a tiny bit of inspo for you (hopefully 🤔😅). The process ain't always pretty but IT.IS.SO.WORTH.IT....and so are YOU!!

I'm sure everyone would love to see your food prep pix so please share!

WEEKEND WISDOM

With spring in the air, full of possibilities, what steps will you take to prioritize your health?

🥡 FAKEAWAY FOOD FRIDAY

🍜 Sesame & Ginger Beef with Zucchini Noodles

🥬 Replace the beef with TVP to make it vegan, without blowing out your macros

👩🏼‍🍳 Compliments of the Empower CookBook

🔪 Grab a few groceries and get in the kitchen.
🙌 Just like takeaway minus the excess oil, sodium, calories and coin!

🍽 Happy Creating, Happy Eating 😋

STUDIO SCENES

A few shots from some of the group FIRE [Focused Intense Resistance Exercise] sessions this week.

All of the group strength training programs I design prioritize functional strength, symmetry and aesthetics.
All workouts are total body and include the posterior + anterior chain, upper + lower body exercises, push + pull movements and bilateral + unilateral elements. Future posts will outline programming in further detail.

Here's a bit of what's happening in this training block (2022 Term 3) --
[Note: These are executed over two workouts]
🏋🏼‍♀️ conventional deadlifts
🏋🏼‍♀️ rack pulls
🏋🏼‍♀️ suspension trainer pistol squats
🏋🏼‍♀️ overhead presses
🏋🏼‍♀️ lat pushdowns
🏋🏼‍♀️ calf raises
🏋🏼‍♀️ barbell back squats
🏋🏼‍♀️ bent over rows
🏋🏼‍♀️ romanian deadlifts
🏋🏼‍♀️ step ups + downs

💪 Build your foundation
🔥 Boost your metabolism
🌞 Brighten your mood

START WITH WHY

YOUR WHY is the foundation of everything you do.
Your WHY gets you started.
Your WHY keeps you going.
Your WHY keeps you growing.
Even when it's really heard.
Especially when it's really hard.
That's YOUR WHY.

MY WHY starts with my FAMILY.
My family of origin (mom Karen, dad Tom, brother Chad) and the family I've created (husband Matt, son Jamie [13] and daughter Ellie [10]). My beautiful mom suffers from Alzheimers and was diagnosed on the young side (70). Genetics aren't really in my favor in that regard, as both of her parents were diagnosed with dementia in their 70s as well. Most evidence now points to the power of healthy lifestyle when it comes to minimizing the risk of developing this terrible illness, so that is certainly fundamental to my purpose.

Naturally I also want to be a role model to my KIDS. I believe that the best way to teach them is to show them. I believe in being the example and showing them that the best way they can love and help others is to first love themselves. Love themselves enough to spend time taking care of themselves, namely through movement and nutritious food. Sometimes that means sacrificing feeling good now for things that will likely help us feel better in the future.

My why also includes ME. I really probably should list this first. I want to feel, function and look my best. I want to age with strength and feel not only comfortable, but also confident, in my skin. (That's not to say that I haven't and don't still struggle with body image....I have for many many years, like many females. Subject of another future post or two.)

Please share YOUR WHY -- with a comment and / or picture.
I want to flood the page with inspiring commentary and beautiful images of people and places that keep you going when the going is tough.

💙
Court

🏋🏼‍♀️ RESISTANCE TRAINING
For far too long we've been led to believe that the pinnacle of all exercise was that labelled "cardio", with an emphasis on taxing and improving the cardiovascular system. We now know that resistance, or strength, training not only parallels but even exceeds cardio when it comes to general health benefits.

📘THE WHAT
Resistance training is a form of exercise intended to increase muscular strength and endurance. It involves exercising muscles using some form of resistance. This resistance could be weights, bars, bags, bands or even your own bodyweight working against gravity.

🎯 THE WHY
Here are just a few of the benefits of resistance training --
🏋🏼‍♀️ Improve muscular strength and endurance
🏋🏼‍♀️ Build lean muscle tissue
🏋🏼‍♀️ Boost metabolism
🏋🏼‍♀️ Improve insulin sensitivity
🏋🏼‍♀️ Reduce body fat
🏋🏼‍♀️ Increase bone density
🏋🏼‍♀️ Improve balance and proprioception
🏋🏼‍♀️ Reduce risk of injury
🏋🏼‍♀️ Boost cognition
🏋🏼‍♀️ Enhance body shape
🏋🏼‍♀️ Improve mental health
🏋🏼‍♀️ Increase self esteem

👉 Which is your favorite benefit?

I offer a range of resistance training coaching in my private studio, catering to individuals and groups. All programs are designed with a focus on safety and progressive overload -- the ultimate aim of strength training and the topic of a future post.

💪
CC

CONSISTENCY

We hear it quite often -- "consistency is key" when it comes to achieving goals.
It's our habits, informed by our core values, that keep us on track to success.
I think it's fair to say that I remain quite consistent when it comes to my training and nutritional strategies, but there's certainly always room for improvement!
(🤔 Not so much the case with my social media output, so that's where I am going to apply more focus and energy!)

I'd love to hear from YOU --
☺️ Which of YOUR habits best supports your progress?
🤔 Which habit is holding you back?

Come along tomorrow to welcome back and workout beside Boss Lady Coach Courtney. We missed you and we are glad you’re back 😘

Metafit Friday
9:15 AM
Ocean Grove Memorial Hall
Booking required via app
https://empowertransformations.ptminder.com
😁
Hope to see you there!
Coach Mel x
Empower Inspired Lifestyle Transformations

As the new term begins make metafit part of your routine. Drop the kids off at school, then do something for you that will have you feeling stronger to tackle what life throws at you. 💪❤️

Get your friends along too!

P.S kids are always welcome 😁

Metafit Wednesday
9:15 AM
Ocean Grove Memorial Hall
Booking required via app
https://empowertransformations.ptminder.com
😁
Hope to see you there!
Coach Mel x
Empower Inspired Lifestyle Transformations

Join me tomorrow. Get your True Hiit fix before the weekend💪❤️

Metafit Friday
9:15 AM
Ocean Grove Memorial Hall
Booking required via app
https://empowertransformations.ptminder.com
😁
Hope to see you there!
Coach Mel x
Empower Inspired Lifestyle Transformations

Join me tomorrow for Half Pipe Matrix. For those who are new to Metafit and haven’t experienced the matrix format you’re gonna love it 😬💪❤️

Metafit Wednesday
9:15 AM
Ocean Grove Memorial Hall
Booking required via app
https://empowertransformations.ptminder.com
😁
Hope to see you there!
Coach Mel x
Empower Inspired Lifestyle Transformations

Metafit Friday!!

Join me tomorrow for Guillotine. Promise your head will be fine…your body? 🤷‍♀️🤣 But I can guarantee you’ll feel great afterwards 👍💪❤️

Metafit Friday
9:15 AM
Ocean Grove Memorial Hall
Booking required via app
https://empowertransformations.ptminder.com
😁
Hope to see you there!
Coach Mel x
Empower Inspired Lifestyle Transformations

Hi All

Just a reminder there is no metafit tomorrow 😓

Metafit Friday will be running as per usual. Hope to see you there ❤️💪

Coach Mel

Begin your weekend right and join me tomorrow to kickstart your metabolism and burn those calories! 🔥💪


Metafit Friday
9:15 AM
Ocean Grove Memorial Hall
Booking required via app
https://empowertransformations.ptminder.com
😁
Hope to see you there!
Coach Mel x
Empower Inspired Lifestyle Transformations

The Great Escape

Join me and the crew as we breakout, evade and survive our way out of the daily grind of life.

You will leave full of endorphins ready to tackle the day ahead, while continuing to burn those calories 😁

Metafit Wednesday
9:15 AM
Ocean Grove Memorial Hall
Booking required via app
https://empowertransformations.ptminder.com
😁
Hope to see you there!
Coach Mel x
Empower Inspired Lifestyle Transformations

Who’s in tomorrow? The Wednesday ladies smashed the track out. Go hard as there are plenty of rest times 😮‍💨 If you’re a runner you’re in for a treat 🏃‍♀️ This one will get your heart pumping ❤️😁

So join me and leave feeling great leading into the beautiful sunny weekend ahead 🌞

Metafit Friday
9:15 AM
Ocean Grove Memorial Hall
Booking required via app
https://empowertransformations.ptminder.com
😁
Hope to see you there!
Coach Mel x
Empower Inspired Lifestyle Transformations

We are fam-i-ly

I know you sung that in your head 🤣

Where’s my metafit family at? Join me tomorrow morning for workout Fam. Become one of our new family members or if you haven’t been in a while we welcome you back with open arms. 🤗❤️

Metafit Wednesday
9:15 AM
Ocean Grove Memorial Hall
Booking required via app
https://empowertransformations.ptminder.com
😁
Hope to see you there!
Coach Mel x
Empower Inspired Lifestyle Transformations

The first rule of Metafit?
We don’t talk about Metafit.
🤔 That doesn’t seem right.
I want everyone to talk about Metafit!
So join me tomorrow morning for 'Fight Night' and tell all your friends how awesome is 💪💪🔥❤️❤️

P.S Hope everyone gets that joke? 🤷‍♀️🤔😅

Metafit Friday
9:15 AM
Ocean Grove Memorial Hall
Booking required via app
https://empowertransformations.ptminder.com
😁
Hope to see you there!
Coach Mel x
Empower Inspired Lifestyle Transformations