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.

    The studio has under gone a transformation from a photography studio to a comfortable and private Personal Training Studio.

    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

What Are Complex Carbs and Why Do We Need Them?


Have you heard someone mention “complex carbs”, and you wondered what they were talking about? Basically, carbohydrates are either simple or complex. At first glance, you may think that simple carbohydrates are better for your body. They are broken down simply, so doesn’t it make sense that these would be healthy for you? Actually, the opposite is true.

The Difference Between Complex (Good) and Simple (Bad) Carbohydrates

Complex and simple carbohydrates very differ in how they are absorbed into your body. They are also digested differently. Think of simple carbohydrates as simple sugars. Simple carbohydrates are broken down quickly, and deliver no nutrition, just energy. Complex carbohydrates deliver lots of nutrients and minerals, as well as energy.

Complex carbohydrates have longer molecular chains. So it takes your body a long time to break them down and absorb them. This leads to an even distribution of energy over a longer period of time, and a much longer feeling of fullness. Simple carbohydrates, like those delivered by refined sugar, enter your bloodstream immediately. They are processed quickly, have little nutritional value, and lead to fat storage, short spikes in energy and an energy crash.

Why Your Body Needs Complex Carbohydrates

Complex carbohydrates are important for a few reasons. As mentioned above, they are nutrient and mineral rich. They have all of the vitamins, phytonutrients and healthy, natural goodness your body needs to function properly.

They are usually also very high in dietary fiber. Fiber keeps your digestive system working properly, and helps you regulate a naturally healthy body weight. Complex carbs are energy rich, and deliver that energy consistently over a long period of time.

“Good” carbs promote proper sleep, boosted brain function and a healthy nervous system. In many cases, they are also low in calories, as opposed to unhealthy simple carbohydrates. Simply put, complex carbohydrates deliver much-needed benefits that promote inner and outer overall health.


Some Examples of Complex Carbohydrates

The following list includes some healthy complex carbohydrates you definitely should be eating more of

  • Quinoa
  • Oats
  • Broccoli
  • Carrots
  • Banana’s
  • Oatmeal
  • Spinach
  • Brown rice
  • Cucumbers
  • Peas
  • Asparagus
  • Beans
  • Apples
  • Soy Milk


Simple Carbohydrates to Avoid

Avoid or limit the following simple carbs. Your health and waistline will thank you.

  • ‘Free Sugars’ are sugars that are removed from their original source and added to foods as a sweetener or as a preservative.
  • White carbohydrates – rice, bread, pasta
  • Potatoes – technically a complex carbohydrate, they are treated like simple carbs in your body
  • Desserts, pastries
  • Artificial syrups
  • Candy and cookies
  • Soda and energy drinks

Spinach and Mushroom Quinoa – Hervey Bay Personal Trainer

Spinach and Mushroom Quinoa (servings 4)

• 1 pound mushrooms (white or cremini), sliced thinly
• 3 garlic cloves, minced
• 1 tablespoon unsalted butter (omit butter for vegan version)
• 1 tablespoon olive oil (I prefer unflavored coconut oil)
• 5 green onions, chopped
• 5 to 10 ounces fresh spinach (to taste)
• 2 cups cooked quinoa
• 1 tablespoon olive oil (optional)(I prefer unflavored coconut oil)
• salt

Heat butter and olive oil in a large skillet over medium-high heat. Add mushrooms and garlic and sauté over medium-high heat for about 5 minutes until mushrooms get soft and acquire a nice, golden-brown color. Add chopped green onions and mix.

Season with salt.

Add fresh spinach to the skillet, reduce heat to low, cover the skillet with the lid and let mushrooms and spinach cook for about 1 minute or less, just until spinach begins to wilt.

Add 2 cups of cooked quinoa to the skillet and cook on low heat for another minute until spinach wilts even more and quinoa warms up. Season with salt, if needed. Add another tablespoon of olive oil, if desired.



4 Tips to Help You Think More Positively – Hervey Bay Personal Trainer


Having a positive outlook in life is a choice. You can choose to see the brighter side of life instead of letting depressive and negative thoughts poison your mind. Doing so can have a positive impact on many levels of a person’s well-being. Researchers suggest that optimists are better skilled at coping with stress, have lower risk of cardiovascular disease and they tend to develop stronger immune systems.

Although optimism has been associated with many health benefits, the truth is positive thinking does not come naturally to everyone. So, if you are more of a skeptic, what can you do to become an optimistic thinker? Well, getting on the path to positive thinking may require different approaches, but they all revolve around identifying negative thoughts and replacing them with those that are more positive. While it may take some time, with continued practice you will find that positive thinking will start to become second nature. To get started with this important character-molding endeavor, here are 4 tips to help you think more positively.

1. Cultivate Positivity

The best way to develop any virtue is to adopt behaviors that reinforce that trait, and this applies to positive thinking as well. So, if you want to become a positive thinker, it is helpful to engage in activities that cultivate those emotions. Relaxation techniques such as meditation and yoga are effective ways to ease your mind and cultivate positive emotions. A 2002 study published in the Journal of Psychological Reports even found that the simple act of smiling seems to boost ‘positive affect’. You can also develop a powerful positive mindset by reciting daily inspiring affirmations.

2. Stay Away from Pessimists

The people you associate with can influence your behaviors, beliefs and overall perspective on life. It is therefore imperative that you choose your friends and associates wisely. If you hang around the wrong crowd, eventually some of their bad traits will begin to rub-off on you. So, if you want to develop optimism, you should surround yourself with positive people and spend less time around negative individuals. Pessimists will only feed your mind with doubt while optimists will inspire and encourage you.

3. Tame the Fear of Failure

Negative thinking often stems from the fear of failure. It takes root when thoughts of a bad outcome become deeply rooted in your expectations. To think more positively, you should not fear failing because in doing so, you are inviting failure itself. Instead, view mistakes and failure as opportunities to learn. It becomes much easier to maintain a positive outlook when we have forgiving expectations for ourselves.

4. Listen to Music or Read Books that Feed Your Positivity

What we feed our minds tends to manifest in our thoughts, words or actions. Therefore, if you want to be a positive thinker, you need to be careful of what you expose your mind to. You can increase optimism by listening to music or reading books that encourage positivity. Positive messages and stories can shape your thinking and lead to a more upbeat attitude toward life

There are many other approaches to improving positive thinking. The four methods shared above serve as a good starting point on the journey to mastering optimism. In conclusion, remember that being a positive thinker does not happen overnight. It takes time to nurture this trait and therefore a consistent effort will be required.

WORTH IT – Hervey Bay Personal Trainer


Worth motivating
Worth encouraging
Worth listening too
Worth supporting
Worth believing in


Are you worth your time?

DEFEATED | DETERMINED – Jodie Litzow Personal Trainer Hervey Bay

This has been a HUGE week of mindset challenges and breakthroughs here in the studio.  I have had women tell me that they are on the path to winning the battle over their own thoughts, personal perception along with self doubt.

One of my clients said “My biggest challenge I have had to overcome is: My own thought patterns, the way I thought others saw me, the way I saw myself.  My doubts, my fears.  Failing…. I was my biggest obstacle/challenge stopping me from getting to where I wanted to be!”

I had another client ask me about mindset and how to believe in themselves, how to become and get more determination of mind to not let the physical challenges of weight training defeat her mentally.


This got me thinking about what the opposite of being defeated was.  We don’t want to be conquered, we want to champion on and through those mental barriers no matter what it might be, in our personal lives, work, training, food, weight loss, body image.


So lets gather a list of POWERFUL opposites/antonyms so we can read them, write them, have them burned into our minds, reflect on them, source them in need and live and breathe them!