What a wonderful experience being able to attend the @australianopen with YUTU client & team member @virginiawallace7 this past Saturday ~ we were truly spoilt & in awe of the sensational tennis live right in front of us. . We had the opportunity to see @venuswilliams play current world number 1 @simonahalep 🎾 & the rallies seriously had our jaws dropping. . Such a unique life experience. Appreciate how the love for sport & fitness can connect you with incredible people all around the world. Looking forward to sharing many more special moments with the team this year. #2019 #australianopen2019 #australianopen #tennis #tennisgirls
We are off to the tennis today 🎾💕. YUTU team member @virginiawallace7 & myself shall be absorbing the incredible live action from these determined, passionate & hardworking athletes. . YUTU will always support tennis, as it has been a massive foundation of my life. I started playing at the age of 14, but started training seriously at the age of 15. 3 years later, I left Australia for 9 years, with almost 5 of them playing college and semi pro tennis around the world. I was a 4 time All American Top 10 Ranked Collegiate Athlete and 3rd in the State of Florida for the woman’s open circuit (USTA). . This sport changed my life forever and made me who I am today. Forever will pay homage to the game & every single incredible individual it has put me in contact with. Tattooed on my soul forever x 📷Nike Tennis. #tennis #tennisgirl #australianopen2019 #australianopen #tennislover #tennislove
2 of my absolute favourite #backexercises to explore with clients: 1️⃣Vertical Lying on the Foam Roller (minimum 10 minutes) & 2️⃣Gently controlled (breath emphasis) back extensions. . If the individual presents no signs of aggravation, these two exercises have been both therapeutic & transformative for many of my clients. Meticulous execution of technique is a must. . Slow & steady, do not rush, build a smooth connection with the exercise & use a deep diaphragmatic breathing pattern. . #mobility #rangeofmotion #flexibility #stretch #exerciseismedicine 📷Images abstracted from Google.
❔A question I commonly get asked as an #exercisescientist is: “How Much Exercise Is Required To Be Healthy?” . 👩🏼💻If you swipe↔️I have attached a little cheat sheet from @humankinetics to help you get started. . 👩🏼🔬As an Accredited Exercise Scientist #personaltrainer #wellnesscoach I am striving to utilise#evidencebasedpractice & #exercise prescription to formulate stepping stones for my clients to achieve their #health & #fitness results. . ♥️The FITT #fitt principle is a starting point. Ask yourself the following if your looking long term health behaviours & sustainable results: 👱🏻♀️Are You Engaging in~ . ➡️3+ days a week of Vigorous Aerobics/Sports Recreation (20+min)? ➡️2-3 days a week of #strengthtraining #weighttraining ➡️3+ days a week of #Flexibility Exercises. ➡️5+ days a week of moderate #physicalactivity . . 🚶🏼♂️It's important to truly learn & educate what is actually healthy & how to slowly path the steps toward getting there☺️. Any questions, feel free to comment below👇🏻. 📷Nike via Google & humankinetics
Today’s Wellbeing Tip😌~ #flowertherapy ~ FT is one of the most natural & universal ways we express feelings & heal through the power of plants. With the help of flowers we offer happiness, congratulations, sympathy, love & friendship with each other. . There is much more to flower therapy than the good feelings they evoke just by looking at them. As the reproductive part of the plant, flowers have a lot of life force energy. Flower medicine is powerful and effective for mind, body & spirit. . Depending on which flowers you are using, & how you are using them, they will primarily work on a physical level or an energetic level. For example: stress-relieving herbs taken as tinctures or teas work because they calm the nervous system. The result is a more relaxed mind. . So the next time you or someone you know may need a little pick me up, a fresh bunch of flowers, a herbal flower tea mix or even an organic tincture may do the trick. They offer so many wonderful healing attributes, try & give them a go 🌺🌸🌷🌹💐🌼🌻. #nature #naturephotography #flowers #flowers #florals #flowerstagram 📷Pinterest.
🍽 #recipe share: "Easy Yogurt & Frozen Berry Mix". . This is such a yummy & relatively easy snack (or even breakfast) to make. I usually have this in the afternoon when I'm craving something sweet, thankfully it's really filling too. . Ingredients ✖️1 x @chobaniau Plain Yogurt or non dairy one of choice (180-200g) ✖️1/2 cup of frozen berries ✖️1/3 of Frozen Banana cut into 10 cent pieces. . Method 👉🏻Place yogurt in a cup or jar 👉🏻Mix frozen berries & frozen banana in a blender. (Add extra vanilla protein powder of choice if you want) 👉🏻Pour blended berries & banana over yogurt. 👉🏻Sprinkle frozen blueberries on top. 👉🏻Optional: serve with 8-15 raw almonds (not included in nutritional breakdown below). Also add splash of almond milk if required. . Nutritional Content Per 1 Serve (has 1) Calories = 180 Fats = 0g Carbs = 30g Protein = 16g Sodium = 78mg Fiber = 3g Enjoy #berries #berry #yogurt #healthyeating #wellness #healthyrecipes #recipeshare #fitnesstips #wellnessways 📷Google
It’s very special to have photos of such unique life experiences. It also serves as a reminder of how far I’ve come to even be able to wear a bikini in public or post competition photos like this, or even smile for that matter. This is the best I could do, just being me. Here is a snap shot of Last years 🇦🇺National Championships (icompete natural @icn_victoria ) all the way to my very 1st comp June 2015. 🌟Many ppl ask why did I compete? ➡️My WHY: it has pushed me out of my comfort zone. It has made me be more consistent with strength/weight training. I will do cardio & play tennis do calisthenics forever but competing made me really adhere to HEAVY powerlifting. It forces me to eat MORE & make sure I meet my protein! My policy to myself is “I can only compete if I’m getting stronger & healthier”. 1 week before my comp I pulled 142.5kg 1RM Deadlift weighing in at 57kg & 12% body fat. I also benched 57.5kg & did 22 full range chin ups. It offers me a unique skill of learning posing practice with the incredible @vicstar_11icnposingcoach ✨⭐️It allows for me to express my passion for fitness/sports in a unique way. It allows me to challenge myself & it a FUN hobby! The only difference between preparing for a comp & what I do on a day to day basis is that it makes me push harder & heavier on my weights & eat more protein! I naturally gravitate to lots of cardio & eating more plant based. 🌟So when I do compete, I am making sure I am staying adherent & complying to the targets. My policy to myself is I am “never aloud to lose my menstural cycle, nor am I ever aloud to deprive myself or post on social media that I’m feeling “fluffy” or “deprived”. I spent too many years working through disordered eating behaviours & will NEVER allow myself to become obsessive about it. I promised myself I wouldn’t stop playing tennis or running, I’ve been doing that the whole way through. I have a genuine long standing passion for fitness & wellness, this was just another way for me to express that. #grateful #gratitude #nationalchampionships #yutufitness #icompetenatural
WELLNESS PRODUCT ALERT! ✨(Please note: I am not sponsored by the company, this is my personal expression). . 👱🏻♀️I’m absolutely in awe of this Australian Made probiotic drink from @perkiiprobiotics . . ✨It’s been a little saving grace for a quick pick me up in the morning. Not only is it low in sugar & calories, it tastes divine and has the wonderful benefits of Pro & Prebiotics. . ✨Here is some useful information abstracted from their website: “Probiotics are beneficial bacteria, supporting good health & vitality, primarily by improving the balance of flora in the digestive system & impacting on a wide range of interlinked systems. Prebiotics are the non-digestible food ingredients that help [fuel] the development of this bacteria. . ✨Benefits includes improved digestion, immunity system function and more recently emotional, skin & dental conditions.” . ✨Available at some Woolies or order online @ https://perkii.com.au/collections/all . ✨My favourite flavour is the Strawberry Watermelon.... YUM🙊 #wellnessproducts #perkii #wellness #healthyliving #wellnessproduct
🍽 #empoweredeating TIP: Dedicate at least one day a week (2-3 hours or more if required) of grocery shopping & meal organisation & preparation for the week. . 🍴Here are a few ideas that may make things easier for you: . 🛍No time to shop? Engage in online grocery shopping. Here in Australia, Coles @colessupermarkets & Woolworths @woolworths_au will deliver straight to your doorstep at a convenient time for you (for a small fee). . 🥦Use heaps of Non-starch Veggies. These are a MASSIVE staple in my eating style. All my lunches & dinners are based around 50% of Non-Starch Veg. . 👨👩👧👦When going out still aim for at least 50% of your meal to be vegetable base (when you can). Even when I go out to eat with family, friends or clients I still employ this behaviour. I do have a “treat/entertainment meal” at least 1-2 times a week where this may not be employed. . 🥒Base your meals around fresh earth ingredients. Personally I feel so ALIVE eating more fresh vegetables & fruits. I don’t feel I could ever go back to eating any other way. Some big batch recipes I tend to make are super High Veggie + Lean Protein + High Fiber Carb = ➡️Stir Frys ➡️Stews ➡️Soups ➡️Bakes . 🥑Jump on Google & you will find 1000’s of healthy recipes for you to explore for FREE! . 👱🏻♀️Hope you find these lighthearted tips useful? - Linda. 📷Pinterest. #yutufitness #kitchen #food #foodideas
🥊Need a bit of a mix up or some spice to your fitness routine, how about giving a boxing class or some cardio boxing a go? . 🌟Boxing Has Benefits! . 📑Research DOES support this notion. The Harvard Medical School conducted several studies & concluded that boxing clearly has incredible mind & body benefits for us. . 🖇Key benefits that are shown for Fitness Boxing ➡️Improves balance. ➡️Helps Posture. ➡️Strengthens upper/body & core region of our bodies. ➡️Boosts Endurance. ➡️Can increase alertness. ➡️Enhances mood. ➡️Improves hand-eye coordination. . 🗒Not convinced, here’s more good news: Fitness boxing is also categorised as aerobic exercise. Aerobic exercise gets your heart pumping & helps lower the risk of high blood pressure, heart disease, stroke, & diabetes. It can strengthen bones & muscles, burn more calories, & lift mood. Aerobics can also boost your endurance, which helps with daily living activities such as climbing a flight of stairs or being able to walk further. . ⚡️Give it a shot, you will never know till you personally try. #boxing #boxingworkout #boxingtraining #cardio #exerciseismedicine
Looking for healthy snack for the new year? Start 2019 off with making some of these: “5 Ingredient Plant Based Protein Balls”. Recipe Modified from Nourisheveryday.com. . . ☕️Perfect for a healthy snack married with some tea or coffee. ▪️Servings 25 small balls approx. . ▪️Ingredients 👉🏻1 cup peanut butter - smooth 100%. Or use a ANY nut or seed butter 👉🏻1/4 cup honey or another liquid sweetener of choice 👉🏻1/2 cup rolled oats - gluten free 👉🏻1/4 cup desiccated coconut 👉🏻1/2 cup protein powder - vanilla or any (we used @proteinsuppliesaustralia Honeycomb). 👉🏻1/2 cup desiccated coconut EXTRA for rolling. . 👉🏻Plant based milk optional to help with mixing (only if required/optional). . . 📹Watch Video for Instructions👩🏼🍳. Super quick, easy, yum & heathy. . . 🗣Massive shoutout to @evcha_devcha from @madebypocketfilms for her outstanding work. So many more video to come. Stay tuned! Hope to share more quick, easy, hassle free ideas. 🎉And HAPPY NEW YEAR everyone🥳#plantbased #vegan #veganrecipes #recipes #proteinball #proteinballs #proteinsnack #proteinsnacks
💪🏻It is because of incredibly hard working people like Elizabeth @elizabethwisser who truly represent what #yutufitness is all about! . ✨We have been busy during 2018 working with @madebypocketfilms to capture some special moments about our team members & sharing a little about their story, Elizabeth’s is one of them. Stay tuned for her video to come in the near future. . ✨It has been an absolute honour connecting with this incredibly hard working lady & I thank her sons, my fellow work colleagues & now my coach @joshmassive & @james_massei for having the faith in me to work with her. . ✨I have been working with Elizabeth for a little over 1.5 years & have witnessed some of the most inspiring results I have seen to date. . ✨This amazing & beautiful mother of 3, who is an ultra successful & busy corporate woman, has been able to Deadlift over 1.5 times her body weight, pulling a 70kg 1RM to finish the year off, engage in full range pushups, learn to box, squat, bench press, & now is doing unassisted chin-ups! 3 has built up to 3 now!!! . ✨Yes unassisted (as photographed here↔️) chin ups! Her age shall remain disclosed! She had never stepped foot in a gym prior! It’s her attitude, mindset & hard hard work ethic which is what allows her to achieve what she does. . ✨So please, never ever think you can’t do something or it’s too late! This woman is truly an inspiration for our team mates & @goodlifehc @teamdocklands members! #teamyutufitness #strongwoman #chinup #determination #hardwork #personaltraining #melbournecbd
🌊”The #ocean stirs the heart, inspires the imagination & brings eternal joy to the soul.” -Unknown. . ✨Ocean Healing for Days. Isn’t it incredible that some of the most soul nourishing places are but a few minutes or a couple hours away. It may not be the ocean, it may be a garden, rainforest, mountain, river or any other beautiful natural place our earth provides. We just have to open our mind & eyes as opposed to our bank accounts. I don’t feel we need to spend much to visit a personal paradise; a soul sanctuary. #soulspacesanctuary #oceantherapy #nature #naturelovers #simplicity #minimalist #simplepleasures 📷Pinterest.
🚲 #rideyourbike ~ . Riding your bicycle regularly is one of the best ways to reduce your risk of health problems associated with a sedentary lifestyle. . Cycling is a healthy, low-impact exercise that can be enjoyed by people of all ages, from young children to older adults. It is also fun, cheap & good for the environment. . Riding to work or the shops is one of the most time-efficient ways to combine regular exercise with your everyday routine. . Now that the weather is a lot more inviting here in #melbourne try to incorporate your bike in daily activities & get the added bonus of enjoying some nature too☺️. 2 for the price of 1😉. . A little change goes a long way. Also a gentle reminder not to forget your sunscreen. . #bike #bicycle #bikelife #bicycles #physicalactivityandhealth 📷Pinterest.
🗣”Now I can strongly say, I can train anything” and “Many of my friends are being inspired by seeing me, it’s good that I’m inspiring so many people”. . Words directly by our lovely team member @sreelaxmidanthala so very proud of what this woman had been able to achieve and it’s been an absolute honour to be part of her journey. Well done Sree! You are truly an incredible representation of #teamyutufitness thank you for choosing to be part of the team. . 📹Videography by @madebypocketfilms #yutufitness #personaltraining #melbournecbd #exercisescientist #wellnesscoaching #healthpromotion
Healing through #earthing 🍃 . What is “Earthing”? . ➡️Just as the sun gives us warmth & vitamin D, the Earth underfoot gives us food, water, a surface to walk, sit, stand, play, & build on, & an eternal, natural, & gentle energy. . ➡️Think of it perhaps as vitamin G—G for ground. What does that mean to you? Maybe the difference between feeling good & not so good, of having little or a lot of energy, or sleeping well or not so well. You can’t see the Earth’s energy but some people can feel it as a warm, tingling, & pleasant sensation when they are out walking barefoot along the water’s edge at the beach or on a stretch of dew-moistened grass (earthing.com). . ➡️With this connection to Earth, the body takes in free electrons, which are believed to serve as antioxidants. Antioxidants are molecules that block oxidation of other molecules, preventing the development of free radicals, which harm the body. . ➡️ Earthing is believed (& has research to back it up) to have these benefits: 🌱Reduces inflammation & pain. 🌱Improves circulation. 🌱Reduces stress & improve sleep. 🌱Promotes healing. 🌱Reduces toxins. . ➡️Earthing is FREE & so EASY & EFFORTLESS to do. As little as 30 mins daily may be enough. Simply be barefoot & immerse your feet in the beach sand, ocean water, fresh park or farm forrest grass, or even sit on a tree barefoot & rub your feet against the trunk. Earthing can be done everyday & is a wonderful way to be outdoors. 📷Pinterest. #earthing_girl #ocean #oceantherapy #nature #naturetherapy #wellness #health #wellbeing #longevity #healthyaging
Congratulations to all our wonderful #yutufitness team members who participated in the @goodlifehc @teamdocklands 8 Week Challenge. I am so very proud of each & everyone of you. I am also absolutely delighted to announce that 2 of our ladies took out the overall champions of the club, @leelee543 for being the Fittest Faster Strongest Female in the Novice Category and to @__sylv who won most transformation (meaning best body fat loss and compliance with gym attendance). Please if you can, take a moment to congratulate these hard working individuals. Here are some wonderful photos from Wednesday nights awards ceremony. Major Gratitude. #8weekchallenge #goodlife #goodlifefitness #wellbeing #teammates #teamyutufitness #personaltraining