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Try Not to Take it Personally!

April 20, 2016 by Angela

I believe the health and fitness industry are copping a lot of criticism of late, and sometimes for good reason, but not always. Michelle B did it again, foot in mouth. Oh goodness Michelle, forever coming across as the hard core PT, and at times shining a poor light on the rest of the health and fitness industry.  I’m not known to have ever come to her defence, but let’s be fair.  Maybe what she was really trying to say was, ‘The morbidly obese people, whom she has been in contact with regarding their weight have never been happy people’ or rephrase ‘She is yet to meet a happy morbidly obese person who has contacted her regarding their weight?’

I have no doubt Michelle has met lots of people all shapes and sizes, happy and sad.  I’m very certain, happy people whom are comfortable with their bodies don’t go looking for personal trainers to whip them in to so call shape; odds are as a personal trainer, she would more often meet the not so happy overweight person.

In my experience, most of my clientele have sourced my assistance because they are not happy, not all have been overweight, some underweight, others within what is presumed normal for the height, age and gender.  One thing they have in common is often low self esteem, lack of confidence, poor nutrition and depression; they just want to feel good again whether they are obese or slim.

WIMG_7188e are constantly being exposed to professional fitness models in glossy fitness magazines and splashed all over our social media pages.  Plus the inspirational health and fitness quotes, sporting a young fit, muscularly form with the exposed tightly toned midriff and not to forget to mention the perky remodeled breasts adorning very cute and sexy active wear. At times for a brief moment, that can even make most personal trainers and fitness addicts feel inadequate, until we snap out of it and come to the realisation, how rather unrealistic it is and unless you are a professional fitness model, it’s not easily maintainable.

Is it really all that necessary?  Well, that depends on who is reading it!  Time to take responsibility for yourself and how you feel about where you are in your life, stop blaming adverts, photos, other people’s opinions for the way they make you feel.

All these photos, blogs and quotes you are subjected to will only affect you, if you allow them, it all weighs on your reaction.

Do you read it and take it personally?  If so, why are you taking it personally? 

Do you allow yourself to be offended by the beautiful, skilfully photo shopped photo?  If so why, does it offend you? 

Do you ask yourself on a deeper level, why do I allow this to affect me?

Dare I say, do you think you may suffer from a feeling of downheartedness, or lack of confidence, as we all do at times in our lives?

Or do you take an objective look and see it for what it is, purely marketing and trying to sell a product and then continue to scroll, or flip the page to see what’s next.  It’s not a personal attack, it’s not about you!  Seriously folks, it’s not even about the pretty girl or handsome young man in the picture, it’s all about creating a reaction, good or bad it has got you to notice and talk about it with your friends, rant about it on social media and draw more attention to the product, clever marketing I’d say!

But wait a minute!  I happen to know and are friends with women and men who are inspired and motivated by the above mentioned, these posts inspire them each day to fit their training sessions and precisely planned meals in their busy schedule.  Why? Because they love it, they thrive on the discipline, they have a need to conquer and beat the goals they have set for themselves.  Yes, for ‘themselves’ not for you or anyone else, but purely driven by their own satisfaction and the need to succeed.   Believe it or not these adverts or posts is what inspires them to keep going, so why should they be denied that motivation and piece of inspiration, because it offends a portion of the public.

To be totally honest, most dedicated fitness folk and personal trainers are not very concerned about the shape you’re in, they will take an interest if you approach them and ask for assistance.   But generally they are doing what you do, living their life how they choose to.

I often wonder who is being singled out and discriminated against, who is judging who, the ones who choose to be fitness ‘freaks’ or the other who take one day at a time and have no or little concern about their health condition.  Either way I don’t judge how people choose to live their life.  I’m not offended by half naked women or men promoting clothing, gyms or personal products whatever it may be.  If it doesn’t impress me, I keep scrolling or turn the page and move on.

I believe society has gone overboard on so many topics; I am truly over hearing about what is politically correct, which party is being discriminated against, and who was offended.  Whatever happened to good old common sense, accepting each other as we are and being discerning?

Who’s right? Who’s wrong? Who has the right to judge either way?

Whether you’re a fitness guru, keeping tabs on your body fat, lean muscle mass and seeing that your calorie count was met that day. Or you’re at another level, where you remain conscious of your nutrition and try to maintain a level of fitness without it interfering too much with your daily commitments.  And then again, someone who is just happy to be in existence, consume whatever they desire and not be the least bit concerned of doing any regular exercise. It doesn’t matter where you are with your health and fitness, as long as you are comfortable and happy.

I have friends and acquaintances that fit in all the above categories. We love and approve of ourselves, and accept each other for who we are. We try and maintain a positive outlook on life and not allow clever marketing and media affect us.

Yours in health and fitness for the body, mind and soul!

Angela x


As I Began…

January 4, 2016 by Angela

love yourselfAs someone who has trained daily and eaten nutritiously for the past number of years, I find it easy to start a nutritional plan that will enable me to drop my excess kilos earned over the Christmas break. I have gained two kilos since the 18th December, 2015 I don’t feel I over indulged. It’s not the two kilos that bother me, I’m pretty sure it all went to my booty…eh! Move over Beyonce! What’s worse, is I feel bloated, full of wind, tired and generally yuck! That is what motivates me, how I feel and how it affects my daily activity and routine.

As I read through posts, supposedly meant to motivate and inspire, I can’t help thinking how wrong it is to assume that most people just need to harden up and stop being lazy overweight burdens. My conclusion is most people who have lived an unhealthy lifestyle, have no idea on how ‘healthy feels’, that’s why they choose to stay in the state they are in. I also believe there are so many underlying issues that keep them in this condition, that to say ‘just get moving’ or ‘just do it’, does little to help to motivate them out of their rut.

For the clients I have had consults with, they want to feel better, they want to have energy and live happier lives. But you can’t tell someone who suffers from depression, to ‘just do it’ and expect results, you can’t assume that someone who suffers from PCOS, to magically drop their weight and within a few months improve their illness. I agree there are a few out there that need a kick up the butt, generally because they are lazy or disinterested, but they are the minority.

As Personal Trainers we have a responsibility to show empathy, understanding and close the book on judgement. We are here to advise, assist and support. There is only so much we can do but we need to change mindsets, encourage slowly and show how lives can be turnaround. It can be difficult for some to change their life, it has taken years to form unhealthy habits and sometimes it takes years to change those habits, there is no magic cure, or easy methods.

At the end of the day, the client needs to be ready, to face the facts and take on the responsibility. With help and support by a caring PT, they will achieve their goals and maintain their weight loss without being bullied or humiliated. You don’t have to be a hardarse to have clients achieve these results, for those that don’t succeed it simply means they are not ready, they have not dealt with the underlying issues or they aren’t ready to come out of their safe comfort zone.

Let’s put the focus on feeling good about ourselves, when we love and accept our bodies for the shape and size it is, when we begin to love ourselve for the person we are, we then lean towards nourishing and taking care of ourselves.

We always take care of the things and people we love! Why not start with ourselves?

…it’s not just about the exercise!

Sunday Session

December 6, 2015 by Angela


My Sunday session, starts with a morning adventure at the beach. Coffee in hand and two very excited fur babies. Nothing cleanses the soul and body more than fresh sea air, sun and a dip in the ocean. Soaking in vital Vitamin D with common sense of course, none of this laying butt naked on a towel. I love my natural sunscreen, hat and the shade of a tree and a splash of coconut oil.

Whilst sitting under my favourite tree and gazing at the wonder of nature around me, I ponder my week that’s past and my week ahead of me. I give myself time for a quiet meditation before a walk and swim with my beloved fur babies Teddy and Lolly.

This is my ritual. I call it intentional mindfulness. I get up and just go, no thinking about what needs to be done at home, that pile of washing, the mowing. This is my time… and it pays off, I feel recharged and return home to a productive afternoon, ticking off the daily duties.

At home I replenish my body and rehydrate with a nourishing juice. This is a great summer boost juice.
Start with a glass of filtered water, ½ orange, ½ lemon, 1 kiwi fruit, a slice of ginger blended with ice for a cool refreshing and nourishing juice, boosting your immune system with Vitamin C. I also add flax and chia seeds, and sometimes use Coconut water. Using less liquid makes the juice thicker or add more if you prefer.

So next time instead of treating yourself after the chores are done, put yourself first and commence your day with intentional mindfulness and enjoy one of your favourite pastimes.

…it’s not just about the exercise.


Angela, Lolly & Teddy  xxx


Get Back To Your True Self!

October 26, 2015 by Angela

When I read this paragraph recently I came to the realization it was time for a change. The past few months I have felt a transition taking place, moving me towards making changes in all areas of my life, positive changes welcoming new beginnings.

I am in my seventh year of business since commencing in 2009, it feels like only yesterday. In that time I have seen Personal Trainers come and go and in recent years a great influx of fitness gyms catering for all types. I feel it is a very important time to return to my core beliefs about health and fitness, the wholesome approach, concentrating on more than the physical. Awakening awareness of body images and the messages attached with slogans ‘Just do it, It’s easy if you try!’ People try all the time and it’s not that easy, we need to nurture our bodies and accept our ‘normal’ not the marketing advertiser’s idea of ‘normal’.

It is time to embrace who we are as women. What truly makes us happy, not the ideology of what should make us happier, i.e. achieving the image in the fitness and health magazines we are exposed to.

There will be a few subtle changes at Essential Body – Personal Training for Total Wellbeing, it is time to make choices that will enhance your lifestyle. Simple and effective methods on how to integrate body, mind and soul, these are ongoing practises you will learn and use at home. This doesn’t mean sitting on a rock for hours on end in the lotus position trying to connect with all that is, nor will it take you away or separate you from family and friends. But it will show you how to re connect with yourself, how to heal from within and release the everyday burdens we carry with us and Get Back to Yourself.

In the meantime remember, it’s not just about the exercise.

Angela x

Spring…growth…movement…renewed vitality.

September 1, 2015 by Angela


When I think of spring so much comes to mind, spring fashion, fluffy yellow ducklings, birds ready to leave their nest, babies, weddings, blossoms, spring cleaning and bright clear sunshiny days. There is freshness in the air that you just want to breathe in deeply and allow it to fill every cell in your body. Everyone seems to love and resonate with the season of spring.

A new season, new beginnings in many areas, for me it seems to be a season of movement and growth and a feeling of renewed energy. I just want to be outside soaking in the sun after the winter hibernation and before the harsh rays of summer strike. It’s a great time for a fresh start.

In the health and fitness industry, it’s a time when clients are thinking of spring cleaning their bodies, by improving their nutrition and making changes towards healthy options. Open up the pantry and fridge, check out the outdated expiry dates and toss it in the bin.

Think fresh …eat fresh…feel fresh!

We are fortunate in our tropical climate that most of our fruit and vegetables are seasonal all year. It’s best to eat seasonal produce as it will be tastier than off season but most importantly it will be in its most optimal state, saturated with essential vitamins and minerals.

It is a good time to refresh your training regime. Look towards adding outside activities so you can enjoy the freshness and energy of the new season. It’s proven a walk in nature clears the mind and, in the process, changes the workings of our brains in ways that improve our mental health. Practising a light form of exercise, like tai chi qigong in the park or on the beach also has great benefits for the body, mind and soul.

So it’s time to bring out the blender and start creating fresh smoothies adding vegetables and spices to detox your body, and trim away the winter sustenance. Learn a new form of exercise and start enjoying our wonderful weather.

As I heard someone comment today ‘another beautiful day in paradise’, we are blessed to be living in a glorious climate; we should be out making the most of it.  So I think I may head to the marina and enjoy a smoothie outdoors, soaking in some much needed vitamin D.

Have a fabulous Spring season, I know I will make the most of it!   How about you?


Diet Trends

August 21, 2015 by Angela

At least once a week, I am questioned about the latest diet trends.nutrition-food-and-colors-604x272
What do you think Angela? What’s paleo? Do you know about the Atkins Diet or the Dukan Plan?  To be perfectly honest, my answer is ‘No, not really I’ve had a peek but I’m not up with the latest diet trends’, I haven’t felt the need to.  A few of these plans have been reinvented, given a new name and splashed money into great marketing.

I believe if you have found something that works, stick with it no matter how outdated it may seem to others.

So I stay with what has worked for me and my clients.                           ‘Don’t count your calories, make your calories count’.

For weight loss I advise putting your body in Ketosis. “Ketosis” Is it a good thing or a bad thing?   That depends.  Ketosis is a normal metabolic process, something your body does to keep working.   Ketosis occurs when the body does not have enough glucose for energy. Stored fats are broken down, resulting in a build-up of acids called ketones within the body.  The ketogenic or low-carb diet aims to try and burn off unwanted fat by forcing the body to rely on burning fat for energy, rather than carbohydrates.  If you’re healthy and eating a balanced diet, your body controls how much fat it burns and you don’t normally make or use ketones.  But when you consume a lower amount of carbs, your body will switch to ketosis for energy.

What do I do? I stick to a balanced nutrition plan and add a low carb day when I feel the need.  I stay away from processed foods, all types of sugar, real sugar, pretend sugar and limit added ‘natural sugar’.  If in doubt leave it out.  I have six meals a day. A typical day of nutrition for me is as follows.
Breakfast – Oats/almond milk/LSA/scoop pea protein or eggs/salmon/grain rye bread.
Snack – Boiled eggs or Berries
Lunch – Vegetables/ brown rice/ serve of protein (tuna/chicken/beef or lamb)
Snack – Plain old fashioned unsweetened yoghurt added with seed/nuts or fresh fruit.
Dinner – Vegetables/ brown rice/ serve of protein (tuna/chicken/beef or lamb)
I eat cruciferous vegetables daily, always eat fresh and keep track of my portion sizes.
Daily supplements – Magnesium, Probiotics, BCCA, Flaxseed Oil, Apple Cider Vinegar.
Work out Supplement – Pea Protein shake after an intense session.
And it’s no secret I enjoy a Coffee or sometimes two each day.  At the odd social occasion and not every occasion a glass of fine red or a gin tonic.  (One maybe two and that’s it for me.)

My advice is to keep it simple. Don’t eat processed foods; limit your sugar and alcohol.  Do eat your green vegetables every day, watch your carbohydrate intake and have protein at every meal, and of course exercise!

Yours in health and fitness,


If you are interested in further weight management please contact Angela and or check out this link Weight Manangement.

Everything you do has some effect, some impact.

July 20, 2015 by Angela

No one knows for certain how much impact they have on the lives of other people.

I recently received the following message.

1-SM message

I recall this conversation back in 2012 as it was at a friend’s party.

Did I give it much thought after that?  To be totally honest, no not really!

Recently I questioned myself, about my business, my direction in life and had a few moments of doubt.  It has been time to reassess ‘My Why’?  Being someone who has always based my decisions on intuition and listening and looking for signs.  I truly believe I was guided to be a part of the health and fitness revolution.

Have I always been on track?  No, not always!

Have I had a few hit and misses?  Yes I certainly have.

I’ve learnt I can’t control every aspect of a client’s regime; a few are destined to fail, while others exceed your expectations.

Why does this happen?  The client has to be in the right frame of mind to want to succeed.  It doesn’t matter how much knowledge you share or sessions they attend, often they simply aren’t ready to make the required changes or adjustments to their lifestyle.

And this result can be heart wrenching and often I feel that I have failed the client.

What keeps me going?   Messages like this…a simple conversation…completely turned someone’s life around, and I wasn’t even aware of the impact I had.

It is moments like these that I don’t question my future with the Health and Fitness Industry.  Not all successes directly occur in my studio.

What I am aware of, I speak from the heart, I don’t pull any punches and often the truth hurts, some are grateful for my honesty.  Others aren’t ready and are hoping to hear a gloss over version of the truth.

I don’t remember all the details of the conversation; I do know I would have gone straight to the facts.  Starting with, ‘If you want changes in your life, start by taking control of your health’.  ‘You’re in charge of you, take charge!’

I commend Scott for having the motivation to get self started and making the sacrifices to ensure a healthier future.    I look forward to bumping into him again sometime in the future and seeing the healthier version.

Congratulations Scott, it’s not easy but it certainly is worth it!

And thank you  Scott for re instilling my confidence and reminding me I am living my passion.  


Diabetes the Epidemic

July 17, 2015 by Angela

What is diabetes?

Diabetes mellitus is a chronic disease that significantly affects the health of Australians. It may lead to a range of complications which can cause disability, and reduce people’s quality of life and life expectancy. Diabetes is responsible for an enormous public health and social burden, and is one of the top 10 causes of death in Australia.

Diabetes is a long-term (chronic) condition in which the body loses its ability to control the level of glucose (sugar) in the blood. Insulin is a hormone produced by special cells in the pancreas that helps the body to convert glucose from food into energy. People with diabetes either don’t have enough insulin or their body cannot use insulin effectively, so glucose stays in the blood instead of being turned into energy, causing blood sugar levels to become high. Different insulin abnormalities cause different types of diabetes. Four main types of diabetes exist: type 1 diabetes, type 2 diabetes, gestational diabetes and other diabetes.

Facts – Australian Institute of Health and Welfare

  • 4% of Australians have Diabetes. That’s around 999 000 people.
  • 1 in 20 pregnancies are affected by Diabetes
  • 3 to 1 The proportion of people with diabetes in the Indigenous population compared to the proportion of people with diabetes in the non-Indigenous population.
  • Over half of adults are overweight or obese, which puts them at greater risk for diabetes.

One in four adults over the age of 25 years have either been diagnosed with diabetes or a condition known as pre-diabetes.

People with pre-diabetes have higher-than-normal blood glucose levels, but not high enough for a diagnosis of diabetes.

Approximately one in three people with pre-diabetes go on to develop type 2 diabetes within 10 years. There are no particular signs/symptoms, although a range of risk factors do exist, such as:

  • Not undertaking enough physical activity
  • Having a poor diet
  • Being a Smoker
  • Consuming too much Alcohol on a regular basis
  • Having high cholesterol
  • Weight and waist measurement
  • Being of Aboriginal or Torres Strait Islander descent
  • Having a family history of type 2 diabetes
  • Having a history of diabetes during pregnancy
  • Living with heart and/or kidney disease
  • Gender – more prevalent in males
  • Being over 40 years of age
  • Taking some medications
What is type 2 diabetes?

Type 2 diabetes is the most common form of diabetes affecting 85 – 90% of all people with diabetes. While it usually affects mature adults, younger people and children can also develop type 2 diabetes.  Type 2 diabetes results from a combination of genetic and environmental factors. Although there is a strong genetic predisposition, the risk of developing type 2 diabetes is significantly increased with factors that may be related to lifestyle choices including high blood pressure, high cholesterol, insufficient physical activity and the classic ‘apple’ body shape where extra weight is carried around the waist.

Symptoms may include:
  • Increased thirst,
  • Frequent urination,
  • Feeling tired and lethargic,
  • Always feeling hungry,
  • Having cuts that heal slowly,
  • Itching,
  • Skin infections,
  • Blurred vision,
  • Gradually putting on weight,
  • Mood swings / irritability,
  • Headaches,
  • Feeling dizzy,
  • Leg cramps.
What is the treatment?

Treatment for pre diabetes & diabetes involves lifestyle changes.senior couple riding bike

For most, this will include regular physical activity, healthy eating and if necessary, losing weight.

Can type 2 diabetes be avoided?

Evidence shows that people with pre-diabetes are at high risk of progressing to type 2 diabetes. They can delay and reduce the risk of its development by adopting lifestyle changes.  It is estimated that up to 58% of type 2 diabetes can be prevented.

Being overweight or having excess weight around the waistline increases the risk of progressing to type 2 diabetes. Losing even as little as 5–10% of your body weight and keeping it off can help reduce the risk.

People at risk of type 2 diabetes can delay and even prevent the condition by following a healthy lifestyle by:
  • Maintaining a healthy weight
  • Regular physical activity
  • Making healthy food choices
  • Managing blood pressure
  • Managing cholesterol levels
  • Not smoking.

Many Australians, particularly those over 40, are at risk of developing type 2 diabetes through lifestyle factors such as poor nutrition and lack of physical activity. Family history and genetics also play a role in type 2 diabetes.

Healthy Eatingobesity_or_healthy_eating

Healthy eating and leading an active lifestyle is important for everyone. Meals and foods that are recommended for people with diabetes are the same as for those without diabetes, therefore there is no need for a special ‘diabetic’ diet.

Healthy eating does not need to be complicated. Everyone including family and friends can enjoy the same healthy and tasty meals together.  It is important to understand that it is not sugar in itself that causes diabetes but rather a combination of factors such as being overweight, being inactive and having a genetic predisposition. Sugary foods, such as soft drinks, lollies and cakes that have no nutritional benefit, may add to weight gain and this is why it is important to limit excessive sugars in your daily intake.

Guide to healthy eating for people with diabetes

Enjoy a wide variety of nutritious foods including:
  • Plenty of vegetables including different types and colours, and legumes/beans.
  • 2 fruit serves and 5 vegetable serves per day.
  • Choose wholegrain or high fibre (e.g. bread, breakfast cereals, grains, rice and pasta).
  • Lean meat, fish, poultry and alternatives such as legumes and tofu.
  • Low fat milk, yoghurt, and cheese.
  • Choose healthy oils and fats made from vegetable sources such as olive oil, vegetable oils, nuts and seeds. Limit saturated fat from sources such as animal fat, butter, lard, ghee.
  • Choose foods that are low in salt and limit the use of salt in cooking or at the table.
  • Drink plenty of water.
  • Limit food containing added fat and sugar such as biscuits, cakes, lollies, chips, pastries, regular soft drinks.
  • Limit your intake of alcohol. If drinking alcohol, aim for no more than 2 standard drinks per day and ensure to have 2 alcohol free days during the week.

Physical Activity

Physical activity is important for everyone. Being active has many benefits for your physical, psychological and emotional wellbeing.

Regular physical activity can:
  • Increase muscle strength and bone mass.weight training
  • Improve circulation.
  • Help with weight loss and weight control.
  • Reduce cholesterol and blood pressure.
  • Reduce stress and tension.
  • Improve sleep.
  • Improve mental activity, and positive outlook.

For a person with type 2 diabetes physical activity also improves the action of insulin in the body therefore it can help to lower blood glucose levels. Because physical activity can help insulin work more effectively, it is important for people with diabetes that take certain medications or use insulin to take special precautions. Discuss this with your doctor or diabetes educator.

To have the greatest benefit, it is recommended to exercise 20-40 minutes on most days.  If you currently do no physical activity, the time spent being physically active can be broken down into shorter sessions of 10-15 minutes each and can be gradually built up to the recommended amount. It is also recommended to be active on all days every week.

Moderate intensity will increase both your heart and breathing rate. When you are working at a moderate intensity you should still be able to talk, but be puffing too much to be able to sing. Along with this type of physical activity it is also important to include muscle strengthening activities on at least two days each week and to consider flexibility exercises within your regimen.

It is important to make your physical activity or activities fun as this will assist you to keep motivated and to make them a regular part of your daily life. You can begin being more physically active today including using the stairs instead of the lift, getting off the tram or bus a stop earlier or park on the far side of the shopping or supermarket car park.

For further nutritional information please check the following links.


8 Essential Steps To A Life Style Change.

June 19, 2015 by Angela



  • Accept the body you are blessed with.
  • Work with what Mother Nature has blessed you with.
  • Accept your flaws. Are they flaws or is this your unique self?
  • Is it your perception of how you should look, due to the influence of advertising and celebrities in magazines, which gives you the impression you are not perfect as you are.
  • We come in different shapes and sizes, everyone has areas they wish to improve, focus on improving the total well being of your body, mind and soul.



  • Decide on the changes you wish to see.
  • Make the choices to see the changes occur. E.g. More exercise, early nights, early rise.
  • Try less partying, alcohol and make healthier meal choices.
  • Keep it simple and achievable.



  • To your intentions of wanting to be healthy.
  • To feel happy and wholesome, improving your general well being.
  • Be in tune with every aspect of your body, the aches, pains and the vibrant sensations of a healthy body, leading to a healthy clear mind and joyful soul.


4.  RELEASE the doubt!61273-love-yourself-enough-to-live-a-healthy-lifestyle

  • Believe in yourself!
  • You can do this!


5.  EXPECT an amazing result!

  • Keep a diary
  • Note your goals and be realistic.
  • One step at a time, one meal at a time, one day at a time.


6.  SUCCESS often requires assistance!

  • Don’t be embarrassed or scared to ask for help.
  • Look towards others that will support you!


7.  COMMIT to the changes and witness the transformation!


8.  FOCUS on the end result!

  • Look forward towards living a longer healthier and happy life.

It is a privilege to age gracefully, many don’t have the opportunity.

angela larose

What I eat today, conditions me for tomorrow!

July 21, 2013 by Angela

A few weeks ago I commenced an ‘extreme makeover’.  I allocate time over the weekend purchasing food, Sunday preparing food and creating my menu for the week.  There is a great amount of preparation all for seven days at a time.  I have 84 days of being vigilant, focused and determined.
Determined to master the steps to successfully make the changes to the body shape I desire.

There is so much food to be consumed, precise portions and it’s all in the timing revolving around training sessions.  The training I have down pact and enjoy my four resistance and three cardio sessions, the exercise is the easy part.  Even though I am not fond of running it is an important factor to achieving my desired result.  Personally the feeling of not going for that run is worse than the physical act of running.

I realise now that in the past I have not being nourishing my body with enough balanced portions, I had not been eating enough food even though I always felt I had a healthy appetite. It is hard to believe all this food is going to trim my waist, firm my gluteus and drop a dress size.   I guess time will tell, exactly 83 days!

I have now entered week four and loving the discipline.  My body has been well nourished the past few weeks and I have noticed a considerably change already.  I love the increase in my energy levels and the strength gains I have acquired also the improvement with my running all due to consuming the right fuel at the right time.  May be soon I will have the courage to post a before bikini shot, or maybe not!

I spend my working hours encouraging, motivating and supporting my clients to reach their goals and to have a purpose so they can achieve their desired outcomes.   As a personal trainer, mother, daughter and friend, there are still many areas I wish to improve in my life, be it on a personal, emotional level or a physical level, there is always room for improvement.