Orbit Health and Fitness

Change a generation ❤️.

This example is exactly why i don’t give food plans and tell people what they must eat…i guide to healthy choices and encourage foods that make our bodies thrive physically (but its ok to enjoy too) and remind each that we are not perfect and life is about more than a ‘perceived’ perfect figure (some put so much emphasis on this goal, that they will always find imperfections to improve on…think about that one
quietly)

You may look the part to others, but to you that may not feel like the case.…but is this your thoughts or based on what you think others are thinking of you (there is where our first problem lies…common and im not immune to this either)

Happiness comes from feeling good mentally, emotionally & physically (that doesnt mean the 6pack and Lean Muscles, but if that genuinely makes you feel good thats cool too…but for others it may well be, not having an injury and just feeling genuinely good within themeselves) 🥰.

Whats your why for doing anything, is it for you or what you ‘think’ you should be doing 🤔

This mumma kicking butt, making time forself whilst being a great Mum and Aunty…juggling life ❤️🙌🏻

Even as a Trainer myself…somedays I
have to dig deep to want to start training 🥱

10mins 4days/wk is of ‘weight training’ consistently during the week is better than that once a week ‘bang’ 1hr training session than you didnt want to do.

❤️Find routine and most importantly something not just ‘achievable, but maintainable’.

I try do Upper 2x wk and Lower 2x wk amongst my daily walks with doggo and whatever else happens during the week.

🦿Lowerbody day can be as good as:
(20-30mins): Bike, 3sets Deadlifts, Glute Thrusts, Lunges, Sumo Squats and Plank.
or as little as just
(8-10mins): 3sets Deadlifts and
Glute thrusts w a core exercise

💪Upperbody day can be as good as:
(20-30mins): 3sets of Chest press, DB Row, Latpulldowns, DB side raises, Curls and Tri Ext
or as simple as:
(5-6mins) : 3sets of Pushups (chest/tri) with a Row (back/bis)

YOU CAN DO IT, find what works for YOU.
Dont over complicate it 🌟

I know i’ve shared this on my personal insta/fb already…

This ‘Neuro’ stuff intrigues me more than even since my Concussion & the drive to make my system better than before my accident is such a priority, eapecially after listening to this.

The study showing ‘correlation’ of Brain fogg (and the rest)…and sometimes Dementia/Alzheimers risk increased for some Women post Menopause 😱.
Not stating to scare ya, but to educate awareness of the reality we face and how to help it.

Once again…🚴🏻’ MODERATE’ Exercise and 🥑Nutrtion play a huge role, on helping misimise risks, as it does with many other areas of our life.

But if there is one Podcast to listen to this year….its this one. Not just the Women, but Men …. it will
educate you on signs/symtoms Physical Neurological changes that occur and differently for each women and why….may also help you understand why your wife may change in sooo many ways (about the time it can be said Men have their own ‘ midlife’crisis i reckon 😉) .

ITS NOT ALL DOOM AND GLOOM 😅, the last 30mins of the podcast shares hope and pure Joy for us ❤️

With rising food-costs lets talk about affordable and healthy vegetables…the humble 🥬 ‘Cabbage’ 🥬

Never been a fan in the past, but when hubby Saute’d it in Butter/salt n pepper, add ya protein on top… yummo.
Chicken would be cheaper, but i want my Good Fats in this one 🐟 (contradicting my food cost argument, but you get it 😋)

Or just saut’e and add to your stirfry, nachos, cottage pie or the likes.

Im no Gordon Ramsey, obviously…but its simply delish

We love our weights Training 🏋️‍♀️ here, but bodyweight movements have their place too 🙌🏻

Always do what YOU enjoy to stay healthy….when i say healthy; this is not just increasing heart rate and trying to move more, but HEALTH is also your Mental and Emotional State…hence why you should always find what works for you and doesn’t suck the joy out of life, whilst doing so.

For me; this is not ‘planning’ my workouts to a specific routine, but having a loose plan (Upper/Lower weights, Spin Bike, Walk dog, mow lawns etc)…. aiming to eat mostly nutritious foods and decreasing stress where possible (certainly NOT calorie counting)…whilst it doesn’t always go to plan, thats ok!
But if you have some form of ‘routine’ for your day, you can always fit in movement…be it a planned workout or just moving the body more (walking instead of driving down the road) throughout your usual day.

When a friend puts you through a 20min ‘gentle’ Floor Pilates routine….gentle can still give you that feel good DOMS the next day👌

Kirstin thanks chick….

Also an UPDATE for those not following my Journey im sharing on Instagram; re my journey with 🧠 ‘post concussion syndrome’, started sharing at about the 2month mark (too wrecked do to at the start) to try to raise awareness for others and just concussion in general.

Im coming up to the 7month mark and certainly less symptomatic, can handle alot more physically now without exacerbating my symptoms … its a fine ⚖️balance and i still have a way to go, but its a forever Progressing Journey 🌟

Ive learnt alot about myself and others along the way ❤️….but still dont wish it upon anyone thats for-sure.

It’s good to be welcoming back clients 1by1 again…some normality feels good.

Bulgarian Lunge Form 👌🔥

waiting patiently🐶… as we slowly welcome clients back into the studio…One by One.

💫❤️

This one resonates

Resistance exercises in the first few months, were light floor exercises for about 5 minutes if that…..for someone that used to bable to pump out decent push-ups, I went back to doing kneeling push-ups…was a little demolising, but these little movements kept me sane & motivated to improve.

Its a bloody good feeling to now being able to handle more weights again (handle without setting off symptoms-they are still there on/off), which i love & do as much for my mental health aswell as feeling strong…

I do this for 🏋️‍♀️ 10-15 minutes day, around taking just 1 PT session a day,
30 minutes of neuro homework/throughout the day including the spinbike ❤️rate task (this is all of above 2hrs of stuff/day that has to be done, so baby steps still, but no longer crawling 😋), 2x Sensory brain rests and Mum Life….So definetly not board !

Keeps me moving towards the light at the end of the tunnel on this postconcussionjourney 💛

🏋️‍♀️🙌🏻Nice to be back doing what i love this week…be it only 1session/day at the moment, but feels good to be helping others again.

➡️Progress is progress…remember to take a step back and assess what is important to YOU, what is positive and what isnt adding value to your Goals🏝️

Health + Fitness isnt just about our physical appearance, there is Soooo many other factors that equate to optimal health 💛🌻

Enjoy it, but remember everyday doesnt always go to plan…and thats ok ❣️

THANKYOU TO ALL MY CLIENTS THAT HAVE REMAINED LOYAL, SUPPORTIVE AND PATIENT whilst i go on my own journey….im still me, but maybe a little more Empathetic with another notch of personal experience on the belt for you 😉

☺️Feels good putting the Sign-out TODAY, first time ‘officially’ in 5months 🙌🏻 it’s not a full return, but it’s a Start !

Done a couple of ‘test sessions’ prior to see what i could handle and as importantly provide a good service, there was a few false starts back in Feb/March (we all take for granted the small things: talking, moving, people moving in front of us, background music, light, thinking….takes alot when your nervous system has been damaged, especially all at once😵‍💫…but finally starting to handle more of this as the nervous system re-intergrates (as the professionals say😜)

🧠Seeing how the system copes with 1morning client/day and will build from there ‘slowly’ over time.

😮‍💨VERY HUMBLING, when i thought this was where i would be at back Mid-Jan after a few weeks taking it easy…REALITY CHECK! Im well aware NOW this is a Marathon not a Sprint & that i have to be careful, but am excited to have some ‘normailty’ back doing what i love with Amazing people !

Massive Thanks to the crew also, massive part in my journey to date:

Concussion Care (Gary)
Hibiscus Neuro Rehab (Belinda)
Connected Families Chiropractic (Lorene and Paige)

Easy Family go to for you all.

Wrap as the base…add your desired ingredients then the egg, baked for 15min approx in the oven… and Wallah.

Kid Fav too….Protein and Veggie goodness

🙃So many learnings from this Concussion Journey !

Well lets be honest, this is more
‘Post Concussion Syndrome’🧠.

☺️The brain maybe delicate , but it is also very clever at re-training neural pathways…if you put the work in to help it.

🫨Actually now know what concussion is & how poorly it is handled in our gp system (generally from my experience anywho & others ive heard personal stories from), but get the right help and its there in abundance and support.

Concussion Care (amazingggg especially for your initial concussion journey) and Hibiscus Neuro Rehab (about to take me on for my on-going care to make sure i dont become an ongoing concussion statistic).

🧠50% of concussion patients re-concuss (no s**t, we (acc and concussion care) worked out ive had 4 head knocks that we could pin point between 2004-2007 and then this last one in December….well i definitely knew this was a head knock , but was more concerned about my nose initially🤦‍♀️😵‍💫 )….

YOLO and all but yeah no more thanks !

🙋‍♀️Your journey, helps others (ppl that have on-going symptoms and never clicked it was from their many accidents, this particular person walked out smiling after failing every test…because he finally got answers (after 4-5years of brain scans/specialist appointments), none thought to think…this guy is an ex boxer/rugby player & had a major bike accident a few years ago (i remembwr that one) and shows many post concussion symptoms… he was brave enough to seek help and hopes to improve, even just a bit !

🫨ROUTINE is key, even if its not your usual….

Mum guilt for both the kids 👧🏼 and dog🐶 was the hardest part for the first cpl months. Nige has been extra Amazing, well especially the first 8weeks lol…now im doing a bit more, he has lifted the handbrake a little 😂, still Amazing though😋

📝4weeks of not alot as i was just trying to put 1foot in front of the other and be as present as poss for my kids over xmas/new year, then it started…

Now it involves the following:
> 20min Weights (adjust where need be)
> 20min Dog walk in evenings (not all days i feel upto it)
> 30min Neuro-exercise routine (bloody over this, but know the importance to stick it out)

> Scheduled BRAIN RESTS in bed (down to 2day now), alarm set.

> Doing some everyday ‘mum/house’ activities

> And trying to on ‘better’ days catchup with 1-2 mates for a morning ☕️ either at home or a quiet cafe (found one).

The mental is as important as the physical…i can tell you, there has been some pretty testing days, 😭lots of tears.

But i now finally ‘mostly’ feel alot more like myself Mentally! But the routine and ‘your ppl’ are essential parts.

in terms of “physically” getting back to what i love (biking, surfing, WORK) i dont know…just taking each day as it comes, counting the wins.

Hoping to slowly get back to work end April/start May, but i will take it as it comes, to give my 100% focus to my clients when im able to do so (certainly feels closer to being able to take a morning session at-least)

💡Remember we all have bad days, despite injuries, thats ok….just voice it, some may see it as weakness 😱, but i think showing emotion and being able to talk to those you trust and be yourself is so important and also so important in helping you get back to your old self, or hey maybe ‘your new self’ 😉

INVISIBLE INJURIES (be it brain, mental health, Diabetes, Epilepsy, Neural issues, other diverse injuries or diseases) really suck for the person….and i can see why many dont speak about it and when asked ‘are u ok’ they just answer ‘yeah im fine’, its easier for them sometimes.

Hang in there, what ever you may be struggling with. Its a Journey not a race.

2024 the year im learning lots about myself and others ❤️

Thanks for everyones on going Patience with my Post Concussion Journey🫨🧠…..mine is wearing thin at times.

Not going to lie, its a real s**tter…..but lots to be grateful in life for too.

Some days are better than others, last week was my best,..but the last cpl days have been testing, not sure how much is Physcological and how much Physical tbh (i bumped my head on the bunk bed, didnt hurt and wouldnt have thought much of it pre my accident…but enough to send me into a ‘oh f**k surely not’ kind of spin), topped with a bad sleep. I def do feel a little more off quilter, but also the mental spin from it, plays games.

Learning what all these sayings mean now…

“SLOW & STEADY WINS THE RACE 💡”

“TWO STEPS ➡️, ONE 🔙” 😮‍💨

Anywho my sis puts it into words and this is how i keep going really

“THE BEST PREPERATION FOR TOMORROW IS THE DOING THE BEST YOU CAN TODAY”

Anyone going through a ‘Journey’ be it physical, mental or both….’your Journey is your journey’, dont compare…don’t judge, just do the best YOU CAN and take all the SUPPORT offered, support and Love is what keeps you moving forward (even with the back steps)!

Status update:

🧠 concussion journey wk 10 on program, 12 since the knock: Can do a bit more of the everyday things and more manageable…still sucky at times, especially if i do too much (which to me seems like not alot still, but a heck of a lot more than 8 or even 4wks ago) … some days i have to remind myself of the progress, as it doesnt always feel like i have, but its just slow and requires patience (so they all keep telling me🤪)

I have know idea how long this journey is, but i sure have learnt how important our 🧠s are … makes s**t work properly apparently 🙃

You may get away with ya first 1or2 knocks, but it will catchup with you eventually 🫨, so please take care xx

My buddy…never far from my side 🥰.

Nice being able to move the body a bit more without constantly feeling foggy/weary (like being tiddly, without the endorphins).
Body feels good, but im aware this journey srill needs more time/patience🧠.

The Studio is missing my usual cliental, but WE will get back here, and i cant wait, but I have to.

Taking the wins where i can.

Positive vibes and support have been helping the mental side of the journey thats forsure ❤️

🧠💫 Ive got this, learning patience at the same time✊🏻

I will be back, but i will await clearance and then still days will be altered for a bit, to ensure no relapse.

Thanks for your patience and understanding ❤️

Had the lovely ladies in this morning from Magic Carpet Clean giving the studio a Carpet Clean 🧼🫧

Cathy doing the technical movements 👌

This mornings helpers.

Working from home benefits

Tips n tricks to saving $. The basics are expensive.Shop around & support local at the same time.

Checkout the next reel for another saving tip.

Left side is $8worth of Capsicum 🫑& Cucumber 🥒. What would this cost you at your local supermarket? I think you would struggle to get it for twice this at times.

Right is my total order $60 including shipping

FarmersBox.in - Fresh Fruits and Vegetables Delivered to You

Also recommend Perfectly Imperfect

last few mins of the session!
They tell me its ‘Mental Therapy’ through Animal interaction 😋❤️

not your average gym ☺️