Jodie Litzow Personal Trainer » Hervey Bay Personal Trainer

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  • Hi Everyone! Thanks for stopping by.

    I am so proud to be offering one of the only PRIVATE PERSONAL TRAINING STUDIOS in Hervey Bay.

    I believe that all women deserve the opportunity to exercise in comfort and privacy if they wish, with out the feeling of being intimidated or judged.

    *Strength Training
    *Weight Loss
    *No big noisy gym
    *No intimidation
    *No waiting for equipment
    *No Gym Membership Fees

    Jodie x

6 Techniques to Help Stop Negative Thoughts – Hervey Bay Personal Trainer

Negative thoughts are things that none of us really want to have, but we all seem to get at some point. Whether it’s about yourself, the things you’re doing, your job or other people, it’s difficult to get rid of negative thoughts once they enter your mind. Here are some of the techniques that you can use to stop negative thoughts.

  1. Practice actively stop negative thoughts

If you feel that you’re about to start thinking negatively, stop the thoughts before they have a chance to really kick in and take over your mind. If you’ve already started thinking negatively, actively change the thoughts to positive ones. Easier said that done, so the more you practice this, the less you’ll find yourself thinking negatively.

  1. Focus on the positive

Even if you don’t have any negative thoughts at the moment, you can help to keep them away by focusing on the positive things. Throughout the day, think about the things you like about yourself and your life.

  1. Do things that boost your confidence

Whether it’s the confidence you feel about your own self or the confidence to do different things and take the plunge, building on your own self confidence is never a bad thing. Go out of your way to do things that will take you out of your comfort zone and give your self esteem a boost.

  1. Spend time with positive people

The people you hang around with will have a big effect on the way you feel about life in general. If you surround yourself with people who are consistently negative, you will start to feel negative about more things. If you spend time with positive people, you will feel more positive about your life in general.

  1. Meditate regularly

Regular meditation gives you the chance to take a moment to breathe and think about your life. Giving yourself this time each day, or even just a couple of times a week, will help you to promote positive thoughts and get rid of any negative thoughts which you might be holding onto.

  1. Try talking therapy

People are often put off by the word ‘therapy’, but talking therapy is a great way to let go of any negative thoughts and get some things off your chest. While counselors will offer this service to you, many people like to get a form of talking therapy from friends and family. If there is something you trust, ask them to chat to you over a drink while you offload some problems and negative thoughts.

5 Health Benefits of Eating Nuts – Hervey Bay Women’s Personal Trainer


Whether you love them or hate them, there’s no denying that nuts are great for your body. They come with plenty of health benefits, and they are super easy for keeping in the cupboard for a quick snack, so here are some of the main things you can expect when you add nuts to your diet. 


1. They help you to lose weight

When you look at the calories in nuts, you might be surprised, shocked and even put off the idea. However, not only do they have plenty of protein that will help you feel fuller for longer, the fats they contain are actually good fats that won’t do your body any harm when consumed in moderation. Rather than being tempted to snack on foods which are higher in calories, you’ll fill up quicker on nuts and won’t overeat as easily.


2. Nuts help to lower cholesterol

Struggling with high cholesterol can leave you feeling not quite right, and it can be dangerous for your body too. While it might seem like a common issue, you should try to lower your cholesterol if it is too high. Nuts are one of the foods that you can eat in order to achieve a healthier cholesterol level.


3. They are a great source of calcium

With the constant debate of whether we should be eating dairy or not, and the increase of people going vegan, almonds serve as a brilliant replacement in order to get the calcium that our bodies need. From helping our teeth and nails to improve the condition of hair and skin, we all need calcium and nuts can provide it.


4. They can reduce inflammation

Inflammation in the body can cause a huge amount of health problems. From stomach aches to joint ache and other issues like arthritis, reducing inflammation is important if you want to feel healthy and strong. You can include nuts in your diet by adding them to salads, stir fries or even just snacking on them during the day.


5. Nuts are a good source of fiber

It’s not just calcium that you’ll get from nuts – you’ll also get a good dose of fiber. Many of us struggle to get enough fiber in our diets, and this can lead to easy weight gain, stomach and bowel problems and overall fatigue. Almonds are particularly good at providing fiber, but hazelnuts, Brazil nuts and walnuts will help you too.


11 Reasons Why You Should Make Fitness Your New Year’s Resolution – Hervey Bay Fitness Expert

We all know about certain benefits of exercising – above all, that it’s good for us. But this isn’t always enough to get us motivated into actually doing it. If you’re looking for a little inspiration to get started on your new year’s resolution then here are 10 reasons why exercise can improve your life.

1) More Energy: Although exercise in itself may be tiring, one of the major benefits of exercising is the fact that it’ll ultimately leave you feeling more energized. Studies have shown that regular exercise helps to reduce fatigue.

2) Increase Your Mood: Every time you exercise your body will release endorphin’s that help to make you feel good. Exercise really will give you a natural high!

3) Improve Your Health: There are so many health benefits of losing weight that it’s impossible to list them all here! By getting fit you’ll reduce the risk of diabetes, cancer, high blood pressure, stroke, heart disease and much more.

4) Improve Your Appearance: If being overweight or not being toned leaves you feeling unhappy about yourself then losing weight can help you to look and feel better.

5) Play With Your Kids: It takes a lot of energy to keep up with your kids. By losing weight and getting fit, you’ll be able to run around with them without constantly getting out of breath. This can be one of the most rewarding benefits of exercising: it helps you to enjoy life more.

6) Sleep Better: When you exercise more you’ll start to find it easier to get a good night’s rest. This adds to the energy boost that you’ll get from exercise in the long term.

7) Increase Your Strength and Stamina: Do you find it hard to go on long walks, even though you want to? Or maybe even carrying shopping bags up the stairs is a struggle? Exercise more and you’ll eventually be able to handle these activities with ease.

8) Reduce Stress: Exercise can hugely reduce stress levels. If you regularly suffer from stress – or even mental heath issues such as depression and anxiety – regular exercise can help to reduce your symptoms.

9) A Sense Of Achievement: When you start to exercise and see the improvements you’re making week on week, you’ll really get the feeling that you’ve achieved something worthwhile!

10) Injury Prevention and Rehab: 90% of people have some sort of niggle, tightness, pain or injury somewhere within their bodies.  There is many reasons for these and most of them come from tight and weak muscles.  Strengthening up your muscles and releasing them from tightness will aid in the prevention and relief on pre existing niggles and injuries.

11) Keep Your Independence Later In Life: The more you can exercise now, while you’re still able, the more you can reduce the impact of certain health problems later in life. In short, keeping fit and healthy will help you to keep your independence as late into life as possible.

So how much will you need to work out to feel these benefits of exercising? That all depends on your current fitness levels. The good news is that just 30 minutes of exercise a day is enough to improve your health drastically. So what are you waiting for?

Don’t Starve Yourself Skinny – Rev Up Your Metabolism! Hervey Bay Personal Trainer

If you’re watching calories like a hawk and still gaining weight, your metabolism may be the culprit. Metabolism is the mechanism our body uses to burn calories. Think of it as your body’s “motor.” The faster your metabolism operates the more calories you’ll burn and lose weight in the process.


As we age, our metabolism naturally slows down. So, what’s a body to do to keep the metabolism up and the weight down? There are lots of factors that count in the role that your metabolism plays in your ability to lose weight, including your age and lifestyle.


The truth is you don’t have to starve yourself to lose weight. In fact, the best way to rev up your metabolism (that calorie-burning chemical process) is to eat! Some of you may have to work harder than others to speed up the process, while others just need to regulate their lifestyle and diet habits.


Most of what we think of as “diet foods” won’t help jump start your metabolism. They may be low in calories and even high in fiber, but if you make those foods the mainstay of your diet, you’ll gain weight almost immediately after you return to a normal diet.


That’s because your metabolism has become sluggish while you were dieting and has lost its ability to burn excess calories. To effectively “fire up” your metabolism, keep in mind the following tips:


  • Don’t skip meals. It’s better to eat four to six small meals per day than to skip a major daily meal — especially breakfast.
  • Cardio workouts (the kind that get your heart rate up) are great for burning calories and to get your metabolism moving at a faster rate.
  • Drink plenty of water so that your body can rid itself of the toxins that pulls down your metabolism to a sluggish level.
  • No matter what you’ve heard about carbohydrates, remember that they help to boost your metabolism.
  • Tone your muscles. Use weights to firm and tone your muscles, ridding yourself of fat and replacing it with lean muscles.
  • Don’t eat just before bed time. Give your body a chance to take care of excess calories before it slows down for sleep.
  • Lower your alcohol intake. Alcohol is like a “go slow” sign for your metabolism. Keep it to a minimum.


Begin now to rev up your metabolism. Remember, when your metabolism improves, so will your shape!

5 Tips for Naturally Boosting Your Immune System – Jodie Litzow Hervey Bay’s Women Personal Trainer

Getting colds and illnesses can put you in bed for several days, which could mean missing out on important occasions and events, having to skip a week of work and experiencing plenty of disruption in your life. Apart from that, you’ll feel awful and will spend days wondering when you’re going to feel better and what you can do to help yourself recover. Unfortunately, once you’ve caught an illness, getting rid of it is a lot harder than preventing it in the first place. Therefore, boosting your immune system is one of the best ways to help yourself stay healthy and fit.

  1. Give yourself Vitamin C

You can get Vitamin C from oranges, apples and other fruits and vegetables. Have a glass of pure orange juice at the beginning of the day if you struggle to eat fruits and vegetables. Another way to get this vital vitamin is by taking daily supplements.

  1. Quit smoking

If you smoke regularly, cut down on the amount of cigarettes that you smoke. The same goes for drinking – limit the amount of alcohol you consume to a few units per week. You don’t have to cut it out of your diet completely, but it’s important to recognize that these things will have a negative effect on your health, both in the short term and the long term.

  1. Exercise regularly

If you have a busy routine, this can be one of the most difficult things to incorporate into your lifestyle. However, regular exercise helps to boost your immune system, and the knock-on effects, such as better heart health and a healthier weight, will also improve the way you feel.

  1. Eat plenty of vegetables

Vegetables and herbs such as broccoli, carrots and garlic are great at improving your overall health and thus boosting your immune system to help prevent illnesses taking hold. If you feel like you are about to develop a cold or flu, improving your diet can help to keep it at bay.

  1. Vitamin D is important too

As well as getting enough Vitamin C to help your immune system along, you should also get Vitamin D too. While it’s not always possible to get this from the sun, you can find it in foods such as cheese, egg yolks and meat such as beef liver and fish.