Essential Exercise Physiology

Back into our favourite esplanade walk 🙏🏻

We’ve been resting & recharging over the last few weeks! Spending some much needed time with the family 🙏🏻 🙌🏻

A break is always nice to clear your mind and reevaluate your goals.

So I’ve come back with a clear commitment to my health, once again 🙋🏼‍♀️

If you’re ready to make the same commitment and need an EP to help. Send me a DM 🤝

When you get to that point in the holiday where you need to move your body and lift a weight! 🙃

Thankful for hotel gyms 🙌🏻🙌🏻

#2024

Day 30/30 - Challenge complete!!

I’m a bit delayed in posting… but I just wanted to congratulate everyone who did the 30 minutes for 30 days challenge in May!

Key takeaways:
🌟 it’s possible to find 30 minutes in your day for movement
🌟you have started building the habit to exercise regularly
🌟 improving your overall health and longevity

What to do next?
Now is the time to maintain your strength and fitness and keep striving to prioritise movement 👍🏻 in your day to day

Visit an Exercise physiologist if you want further guidance or a plan to get you moving more.

Note: for day 30, I was demonstrating exercises for my classes 🙋🏼‍♀️ - photo is from my 3km run today

Day 3 & 4/30 - Pilates + walk

Yesterday opted for a no equipment Pilates session at home 🙋🏼‍♀️ considered getting outside for a run, but didn’t time it well with the rain..

Today we went for a walk along the esplanade 🙌🏻
See last slide for a strava snap - if it’s not on strava it doesn’t count.. 🤷🏼‍♀️

Just move for 30 minutes a day, for 30 days in May

It’s not too late to join in!

Day 1/30 - a lovely start to the challenge with a walk with the fam around Audley weir and a short hike!

Just move for 30 minutes a day, for 30 days in May 🙌🏻

Feel free to join in!
Sign up with

Return to running post partum🏃🏼‍♀️🤱🏼
Following a clearance with your GP and physio..

🌟 Listen to your body - pay attention to how your body feels during and after a run. If you experience symptoms of pain, discomfort, heaviness or bleeding, stop and consult your GP and physio

⭐️ Gradually progress - start with a short and easy distance and gradually increase over time

🌟 Focus on nutrition and hydration - your body is still recovering post birth! Proper nutrition is essential, especially if you’re breastfeeding

⭐️ Prioritise sleep and rest - sleep is so important for your body’s recovery and chances are you’re not getting enough

Consult an EP to help you with your plan 🙋🏼‍♀️🙋🏼‍♀️

Officially back from mat leave 🙋🏼‍♀️

You can catch me at on Monday afternoons 🧘🏼‍♀️

I’m also accepting new one on one clients in the shire 🤗💃🏼 send me a DM if you’re interested!

What's coming into season in OCTOBER? 👀🥒

Eating fruit and vegetables that are in season is a great idea, because they are often TASTIER ✅ FRESHER ✅ and CHEAPER ✅

Add these items to your next shopping list 👇

My little one 🤍

Getting back into exercise after having a baby 🙌🏻

A 6 week check up with a physio is recommended! This will give you a starting point.

Visiting your EP will give you further guidance on how to progress safely and in an appropriate way to building your strength and fitness

Things to remember:
🌟 your mental health is a priority
🌟 don’t put pressure on yourself to ‘bounce back’
🌟 enjoy the baby cuddles

Introducing my newest long term client. We’re working together 24/7 for the foreseeable future. Little Ajay’s goals include weight gain, improving strength and coordination, getting more sleep at night and tummy time 3x a day

Anthony John Centino 💙💙💙 16.04.23

1 month to go 💛💛

I hope everyone’s had a good start to 2023!🥂
Let’s keep that new years motivation going as we get back into our normal routines 🙌🏻

Did you make new goals at the start of the year? Are your daily/ weekly habits going to help you achieve those goals?

Workouts looking a little different going into 2023 ✨🤰🏼

Top 3 Benefits of Walking for Exercise 🚶🚶‍♀️

They say that there’s nothing that a good walk can’t fix. And when it comes to exercise, that may not be too far from the truth.

It’s the oldest form of exercise and an easy and effective way to improve overall health. It's cost-free and gets you moving outdoors!

So when you think about walking, remember this:

Walking for older individuals helps prevent the age-related decline in vision and motor control ability, something important for the prevention of falls.

Increasing your daily physical activity by just 1,000 steps noticeably improves pain in those with neck and back pain conditions.

Consistency is important when it comes to walking for exercise. The more sessions you do per week, the more improvements you will see in regulating the insulin response.



https://exerciseright.com.au/top-3-benefits-walking.../

Can’t go to Byron and not hike to the lighthouse 💡

When you ask how your class is going while you’re away..
. and this is the response

Road to Hana 🌴 hiking, swimming in waterfalls & beaches 🙌🏻💙

Hike up to diamond head 🌺

Want to start exercising more?

Build more exercise into your schedule
by increasing:
✨ Exercise frequency - book in another day to exercise

✨ Session duration - try adding another 5 minutes to your walk or run

Exploring the local 🏃🏼‍♀️
Nice to see the sun, even for only a few days

Stretching 🙆🏼‍♀️ should you stretch before or after a workout?

Studies have found static stretching before a workout can reduce performance- muscle strength and power..

If you’re looking to increase your flexibility and joint range. It’s best to do your static stretching post workout 🙌🏻 holding your stretch for at least 20 seconds

Dynamic stretches on the other hand, are great to include in your warm up, pre workout. Dynamic stretching can help prepare your body for the exercise and reduce the risk of injury 🙌🏻

Happy International Women’s day 🔥

I love working with women and helping them make health a priority in their lives!

Empowering women to build confidence, gain strength and focus on their health & wellbeing🌟

A lil starstruck when this legend walked into the gym this morning ✨🥊

Ok we’re back to regular scheduling. Back to regular work hours, school and being busy

Your health should be a priority- don’t forget to make time for yourself and time for exercise💪🏻

Scheduling time to exercise can help you stay consistent

Write it down, book it into your diary or add it to your daily to do list. Booking into a class or a session with your exercise physiologist 🙋🏼‍♀️ can help you keep that new year momentum going

Exercising after COVID-19 can be a struggle. Here's what the experts do and don't recommend Physical activity post-COVID-19 feels easy for some but can be exhausting and defeating for others. Here's how the experts recommend you rebuild your fitness and how to know if you're pushing your body too hard as it recovers.

Ok I’m back! More rain than we would have liked on the honeymoon road trip.. but we made the most of every glimpse of sunshine 🤗 Plenty of coastal walks and a swim/ surf each day

Now ready to get back into the routine 🤙🏼

Morning surf + 8km walk to the lighthouse 👌🏻

loves a coastal walk 🌊