Bounce Back Fit

*My Beautiful Beast Friend & PT hit a Plateau with her Nutrition, so hit me up to suss her a New Food Plan & Macros around her busy Schedule! Over 3 weeks in & her Pics/testimony below speaks for itself:😍*

“My weight started at around 68/69kg now it’s down to 67. Its only been 3 1/2weeks, I needed a revamp of my nutrition due to being on the same sort of food regime for 3 years, and also getting older plus decreasing my days of training due to work I used to do 6 days now its mostly 4
I wanted something fresh and new, and I also wanted to drop abit of body fat and lean out whilst still maintaining muscle.
I found this food plan easy and simple to follow Also found I could easily swap out and have alternatives without compromising on calories.
My body composition sits at a 1kg increase in muscle and a 4%drop in body fat(ball park). Muscle Mass in June was 50.6 and now it’s 51.7. Fat mass was 22.1 now its 21.5
Energy is really good im actually sleeping really well!!! Which never happens haha.
I love cottage cheese now! Hahahaha my fav meal with the vogels and tuna.”

*Moving forward, when she hits another Plateau we’ll adjust her Macros & Food plan again*

**CLIENT RESULTS**
I am SO SO PROUD of my Day One client who has been with me from the beginning of February. Every Six weeks we set 2-3 small goals to focus on whether it be fitness/Nutrition related she has always achieved these. Now in Winter, motivation levels were a bit low for her but she kept turning up & pushing through giving 200% every time.

- SIX WEEK RESULTS -
BODY WEIGHT: 2kg Loss!
(We’re in double digits now🎉🥳👏🏽🔥)
MUSCLE MASS: 1.4kg Increase!
BODY FAT %: from 43.7% down to 40.4%

We are now on the Visceral Fat Level chart as she had been on LVL 20 for a while & now we are LVL 19 which is AMAZING!

Her consistency to show up & eat good Healthy food that fuels her body shows through these results! I’m excited to take her through her next Six Weeks as we will be focusing on more Power through Dynamic movements, Overall Strength through Tempo & Grip Strength through Rig holds/Heavy carries.

**6 WEEK TESTING**
This Beautiful Mumma started with me when I Launched Bounce Back Fit and looking back from FEB to NOW…WOW! On Weeks One & Six we have testing week that test our upper/lower body strength, core strength & cardio/muscle endurance.

My Beautiful Client is finishing her Third Intake with me & will follow onto her Fourth from Next week. Super proud of her consistency & Perseverance especially during Winter. Her Six week testing is a testament to that, smashing out her Baseline Numbers from Week One.

**LOWER BODY**
5RM BACK SQUAT: 65kg increase to 70kg WK 6
5RM FRONT SQUAT: 40kg increase to 42.5kg WK 6
5RM DEADLIFT: 75kg increase to 77.5kg WK 6

**CARDIO**
3RNDS 3min Increments with 2min REST
▶️BUY IN:200m HILL RUN, MAX cals SKI remain time
= 20cals WK 1 increased to 30cals WK 6
▶️BUY IN:200m HILL RUN,MAX cals ROW remain time
= 13cals WK 1 increased to 17cals WK 6
▶️BUY IN:200m HILL RUN, MAX cals BIKE remain time
= 8cals WK 1 increased to 11cals WK 6

**ENDURANCE FINISHER**
EMOM ODD:forward Lunges EVEN:Back step lunges
Start set reps from 6 and go up in 2’s
=3 Rounds (10x reps of each) increased to 4 Rounds (12x reps of each)

Beyond PROUD of her results and we’re only starting!!!Shes got more work to do👏🏽👏🏽👏🏽

**CLIENT RESULTS** This beautiful Wahine started her journey with an open mind as she had a goal to get back on her journey to health & Fitness after a long stint of health issues & Obstacles. I am SUPER PROUD of her progress thus far. 12 Weeks with me and she has changed her mindset, attended every session, gave 100% every time along with her complaints😂But she never gave up!!

She has lost 6.6kg which is HUGE for her as she has struggled with her weight for years! We are aiming for slow & steady with being consistent and making small changes without overwhelming her.

She is off on a yacht for 3 weeks & will be roaring to come back & smash more goals!

Below is her medical history:

My medical history really has challenged the success of weight loss in last 10 years.
I had a thyroid that became problematic with Hypothyroidism and then eventually was completely removed as a result of cancer. The journey of managing a body with firstly a temperamental thyroid and then recovery of not having one at all meant all sorts of metabolism issues. Throw in Polycystic O***y syndrome and years of fertility treatment meant a rollercoaster of hormonal challenges! All sorts of learning has had to happen to understand a suitable diet but success this time has been the absolute best type of exercise for me, combined with a great diet.
The tipping point of years of weight creeping on has finally happened, Having the accountability and expertise of Renee has meant that that mobility has returned, the excitement of having a stronger body is here, and weight is on the downward trend.
I could not be happier, Mind and body.

**CLIENT RESULTS** Amazing work from my client who happens to be my baby sis, she started with me from Intake One, carried onto Intake Two and jumping onto Intake Three. Another loss for her on the body scan which is awesome, but what I’d like to highlight is the consistent results she’s had through the two previous intakes. This is what Bounce Back Fit is all about, making small changes for long term sustainable results. Creating healthy habits that my client will stick to & enjoy rather than looking at prioritising herself as a chore.

**BODY SCAN DATES 24/Jan/2024 - 17/May/2024**

-INTAKE ONE & INTAKE TWO TOTAL LOSS-

2.2kg Body Weight Loss
1kg Muscle Mass Gain
3.8kg Body Fat Loss
Went from 30.9% Body Fat to 26.8% Body Fat
Decreased 2 levels in Visceral Fat Level
**She went from a 9 to a 7
**Being under 5 is the sweet spot!

SUPER proud of her Mahi! Being a Single mum of Two pre-teens & working Two Jobs is a task in itself! But she has put in the effort & time to prioritise her Health & Well being. If you want to lose weight, drop body fat and gain muscle mass - Putting yourself first is key! It’s not SELFISH it’s being SELFLESS - You cannot be your best self for others when you’re not being taken care of! Here’s to the next Six Weeks smashing goals.

**CLIENT RESULTS** Amazing work from my mobile client that had jumped onto my Second Intake and her first 6 week Intake with me. She was a novice when it came to weight training, so it was exciting for me to introduce her to new movements. This opened up a new Perspective for her, the importance of how strength training is for women in everyday life ie. Picking up her toddler, carrying shopping from the car, picking up heavy objects while cleaning.

-INTAKE TWO-
1.4kg Body Fat Loss
1kg Muscle Mass Gain
1 level decreased on Visceral fat level (organ fat)

SUPER PROUD of my client! The growth of her confidence in the way she trains shines through loud and proud; always focusing on Quality over Quantity at a steady pace motivates her to keep going! I’m looking forward to our next 6 weeks together and all the wins ahead🙌🏽

**CLIENT RESULTS** Amazing work from my client that had jumped onto my Second Intake and her first 6 week Intake with me. Sometimes goals are not number orientated, they’re about making small changes & being consistent; stepping out of your comfort zone & having the courage to put YOU first.

-INTAKE TWO-
👏🏽Decrease in Body Weight
👏🏽Decrease in Body Fat
👏🏽Reduced daily coffee intake
(this was a HUGE one)
👏🏽Increased daily Water intake
👏🏽Eating more regularly
👏🏽100% PT session attendance

SUPER PROUD of my client! Her daily schedule is busy with kids, their business, household, partner…the list goes on! So I’m SO ecstatic that she has made her health a priority being a novice at Weight training & Functional fitness. Looking forward to forging new goals for the next Six Weeks.

**CLIENT RESULTS** Amazing work from my client that had jumped onto my Second Intake and her first 6 week Intake with me. She was super happy with her results being that it’s been about 8 years since she’s seen a reduction on the scale, due to past/current medical conditions🙌🏽

-INTAKE TWO-
2.9kg Weight Loss

SUPER proud of her taking that first step & jumping on board with me! Making these lifestyle changes to become a healthier, confident Wahine is a win in itself🙌🏽 She has specific goals leading up to a yachting trip that will involve a level of endurance and strength; that’s part of what we’re working towards, but also longevity of life!

“Me aro koe ki te hā o Hine-ahu-one” - Stacey Morrison
English: Pay heed to the Power of Women!

WEEK SIX = testing week for my ladies. We have kicked off our first Part of our week with our UPPER BODY/CORE testing.

I’d like to shine a light on my Mobile client, who jumped on my Second Intake. WEEK ONE TESTING we stripped it right back to basic movement’s working with only 1kg dumbbells, the 24” Plyo box for Burpees/Mountain climbers/Planks & a 20” box height for Squats.

>>>This Morning’s Session🙌🏽 (WEEK SIX)
My client increased her dumbbells to 3kg!
We used the 16” Plyo Box for squats & Burpees.
We used the 3” Stepper for our Front Plank & Mountain climbers. She smashed her side planks from the Floor.
Increased her glute bridge hold by holding a 20kg Sandbag!

SUPER PROUD of her Hard Mahi! She’s never trained with weights before. She was sedentary for years due to an operation she had done under her right arm & is still currently on medication.

WEEK ONE - Joining my programme, she was very nervous working with gym equipment - having no knowledge or confidence with movements & the functionality of equipment use. We also discussed that her Protein intake was pretty much next to nothing on a daily basis - so increasing her Protein intake would alone make a significant difference for her.

WEEK SIX - fast forward, I have witnessed a huge increase in strength, her form is beautiful & autocorrect’s herself which I LOVE to see! She is more confident with weights & also with her demeanour on a daily basis. She Loves Protein & is finding recipes to keep her nutrition diverse & creative.
As a mum of a beautiful toddler & Kuri, devoted wife & a co business owner, I am super happy that she has made time to work on being her best self!

**CLIENT RESULTS** Amazing work from my client that had jumped onto my Second Intake and her first 6 week Intake with me. As we go into Week 6 - Testing Week for my client next week, she was able to sneak in an early body scan.

-INTAKE TWO-
1.6kg Weight Loss
2.1kg Body Fat Loss
200grms Muscle Mass Gain
Decreased 2 levels on Visceral Fat Level

SUPER proud of her Mahi! She is getting married in September & she has her specific goals that we will be working hard for, going into my third Intake🙌🏽
Looking forward to building muscle & tone for her to look STUNNING in her Wedding dress come September.

I train my 66yr old mum who is a Cancer Survivor & has 10% of her Eyesight due to a incurable condition. She trains 30minutes per session, twice a week to keep fit, stay healthy, improve bone density & maintain muscle mass.

She has inspired me to launch a new 6 week Programme “RETREAT” which includes:

- 12x 30minute sessions (2x a week)
- Nutritional guidance
- Initial Consultation
- Custom Programme that aligns with your goal/s
- Mobile PT optional (travel costs apply)

It is designed for our Kuia (older women) who wants to stay active & have more one on one Coaching without the prying eyes and pressure to perform unrealistic movements in a group setting.

This Programme is perfect for women who have finished Physical therapy & are able to get back into exercise again (medical clearance will need to be provided).

For more info please visit www.bouncebackfitltd.com

Bounce Back Fit 📍Pōkeno based|Wāhine Weight Loss|Personal Training|Groups|Unisex Online Programs|Afterpay Available

**CLIENT RESULTS** Amazing work from my First Intake client who decided to jump onto my Second Intake🙌🏾 And will be following onto my Third Intake🔥

-INTAKE TWO-
800g Muscle Mass Increase
288g Body Fat Loss
Visceral Fat levels have decreased
(Fat around our organs)

-TOTAL INCREASE/LOSS IN 12 WEEKS-
1.2kg Muscle Mass Gain
288g Body Fat Loss

SUPER proud of this small but mighty mumma! From our First Intake to the end of our Second Intake, my client’s strength in her abdomen/Pelvis & stability has soared, through her movement’s & progressing from dumbbells to the Barbell; Back squatting 5x reps at 40kg no less! More muscle mass gains in the future for her.

Here’s to our next 6 weeks!

**CLIENT RESULTS** Amazing work from my First Intake client who decided to jump on my Second Intake🙌🏾And will be following onto my Third Intake👊🏽🔥

-INTAKE TWO-
5.4kg Weight Loss
4.4kg Body Fat Loss

-TOTAL LOSS IN 12 WEEKS-
9.1kg Weight Loss
8.45kg Body Fat Loss

SUPER proud of her hard Mahi! This is only the beginning to many more great achievements for her. All this is a result of consistency & realistic nutrition, as in eating well but also enjoying the indulgence’s in moderation. Making the smallest changes that make a significant impact.

Here’s to our next 6 weeks!

Bounce Back Fit Ltd | Womens fitness | Pōkeno, New Zealand BOUNCE BACK FIT - REGAINING YOUR CONFIDENCE Women's Personal Training / Small Group Training Online Programs for Men and Women Weight Management Coach Holistic Health Coach

Kia Ora Whānau & Friends,

As my second intake kicks off for my Womens only 6-week REVIVAL Personal Training & Holistic Health Programme; I would like to send out a friendly reminder that I have so many other amazing Programmes, Services and Online Products/Merchandise on my website:

Head to www.bouncebackfitltd.com
AFTERPAY AVAILABLE ON ALL OF THE BELOW

🔵PROGRAMMES
🔹Women’s only 6 week RECOVERY Weight Management Programme
🔹Unisex 12 week REGULATE Online Training Programme
🔹Unisex 12 week REFINE Online Weight Management Programme

🟠SERVICES
🔸Women’s only RECHARGE small group classes
🔸Women’s only RETREAT 50+yrs small group classes
🔸One off Food plan with Options
🔸One off 4 week Training Plan(home/gym)

⚫️ONLINE SHOP
◾️Bounce Back Fit Merchandise
◾️Magnesium Spray/Gel (NZ made)
◾️Wheat-bags (NZ made)
◾️Muscle rub balm (NZ made)
◾️ACV,Marine Collagen,Purple Rice (NZ made)
◾️Bounce Back Fit Gift Vouchers
◾️At Home Gym Kits

Bounce Back Fit Ltd | Womens fitness | Pōkeno, New Zealand

!REMINDER! ALL BOUNCE BACK FIT programmes/Online services/Merchandise/Products are on AFTERPAY!
How awesome is that!🎉🥳👏🏽🎊🙌🏽🍾
Visit www.bouncebackfitltd.com