Jodie Litzow Personal Trainer » Hervey Bay Personal Trainer

Masthead header
Jodie Litzow Personal Trainer bio picture
  • 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

Amazing Stuffed Mushrooms – Hervey Bay Nutrition

Amazing Stuffed Mushrooms (Servings 4-8)

• 1 1/2 lbs. mushrooms, you can use baby Portobello’s, Cremini or Button
• 2 tablespoons olive oil
• 1/4 cup fresh parsley, roughly chopped
• 1 small red bell pepper, finely chopped – reserve a little extra for serving
• 1 shallot, chopped
• 2 cloves garlic, minced
• 1/4 cup sun dried tomatoes, diced
• 3/4 cup walnuts, chopped
• 1 cup baby spinach, chopped
• Sea salt and pepper, to taste

1. Preheat the oven to 180º.
2. Remove mushroom stems (and set aside for later). Brush mushrooms with a little olive oil, place (stem side up) and bake for 8-10 minutes.
3. In a sauté pan over medium-high heat, add 1 tablespoon of olive oil. Sauté the shallots, bell pepper, garlic and sun dried tomatoes for about 3 minutes until they start to get tender. Add in the parsley, finely chopped mushroom stems and chopped walnuts, cook another 2-3 minutes. Add in chopped spinach until it wilts. Add salt and pepper to taste.
4. Remove the mushrooms from the oven, pour off any water that accumulated in the mushrooms.
5. Spoon the filling into the mushrooms and bake for an additional 10-12 minutes. Topped with fresh, raw diced red bell peppers and serve warm

5 Ways to Increase Positivity in Your Life – Hervey Bay Personal Trainer

5 Ways to Increase Positivity in Your Life

Being positive isn’t always easy, and sometimes it feels like no matter how hard you try, things are still looking negative. You might be trying as hard as possible to be positive, but if the people and circumstances around you remain negative, it can be difficult to push through that and achieve the positivity you need. Here are some of the ways you can increase positivity and become happier and more focused.

1. Read motivating literature
One of the things which influences us the most is the content that we read. This could be the posts that your friends are making on social media, the newspaper that you read on your way to work in the morning or the novels that you buy from the book store and spend time with before you fall asleep. Take a break from the negative content and focus on the positive.

2. Create some goals
Goals don’t have to be long-term. You don’t have to create a goal which pushes you to visit a different continent or become a millionaire. You can set short-term goals for the year, the month, the week or even the same day. Set achievable goals, since it’s the satisfaction of achieving them that will make you feel great.

3. Get rid of negativity
You’ll never find a way to thoroughly eliminate all negativity in your life, and if you get rid of some of it, you will find that more will come along at some point. Unfortunately, it’s not something we can ever escape, but getting rid of the negativity that you don’t need anymore can really help you to feel better. Chat to your friends and offload some of your worries, or make a list of things which are causing you to stress and come up with a plan to solve some of the problems.

4. Focus on the bigger picture
Too many people get taken up with the short-term negativity and bad things which are happening for a short while. If you focus on the bigger picture, you will often see that in order to achieve something better, you have to go through some not-so-great times.

5. Get into good habits
If you have bad habits, this won’t help you to become more positive. You will need to change your habits and create better ones – this could be eating healthier, exercising more, spending quality time with your family or not letting yourself read negative things or get into negative conversations, either online or offline.

Can Strength Training Help Lower Your Risk of Heart Disease and Diabetes? – Hervey Bay Health

Can Strength Training Help Lower Your Risk of Heart Disease and Diabetes?


There is one thing you should do immediately to lower your risk of contracting heart disease, diabetes and other dangerous illnesses, infections and diseases. Adopt a healthy diet. Depending on the study you read, anywhere from 60% to 75% of your fitness is dictated by the food and drink that you put into your body.


Eating and drinking the right things gives your body the fuel it needs to support physical activity. No matter what type of physical activity you perform, this process boosts your immune system, and leads to a stronger, healthier body and mind.


Once you adopt a healthy diet, you should start strength training. Before you say, “I’m not strong enough to strength train,” understand this. Strength training does in many cases mean lifting heavy weights. However, it also encompasses body weight training. You use the weight of your own body plus the force of resistance as an exercise platform.


How Strength Training Helps Lower Your Risk of Disease, the American Heart Association, and agree on a lot of important health issues. One of their many tips you can follow to become healthier is to use strength training to lower your risk of falling prey to infections and disease. Here are some promising statistics reported by those health authorities.


  • When you strength train, you lower your type II diabetes risk. This benefit increases the more you strength train each week.


  • Strength training for 2.5 hours per week lowers your risk of diabetes by 34% as opposed to staying sedentary.


  • Strength training makes your heart stronger, and improves blood circulation. This strengthens your ability to resist heart disease.


  • After contracting heart disease, strength training can reverse symptoms.


When your heart is weak, it is prone to disease. This is true of any one of your organs and all of your body parts. Strength training makes your heart pump faster, forcing oxygenated blood throughout your body to improve muscle growth.


In this way, strength training, whether it be lifting traditional weights or performing body weight exercises, leads to supreme heart health. This lowers your risk of heart disease. Since strength training, also called resistance training, leads to muscle growth, a healthy weight regulation and fat burning, it also increases the ability of your body to resist developing diabetes.

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.