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

FREE EBOOK! – Hervey Bay Personal Trainer

If you are like many people, you have such a busy life, that making homemade, healthy meals each day is a constant struggle. Instead of just giving in and going through the local drive-thru or ordering pizza three nights a week, why not give meal planning and meal prepping a try.

If this sounds like you, then we have a great ebook for you. AND IT’S TOTALLY FREE! Just click here!



How much exercise should I do? – Hervey Bay Personal Trainer

This week I had one of my girls ask me how much exercise she should be doing to reach her goals.

I believe that there is a different amount for each personal based on your own personal fitness goals, but I also believe that it needs to be an amount that you will be able to maintain for years to come.

There is no point in doing 5 days a week 2x a day exercise if this is something you will not be able to maintain long term. It also isn’t good for your metabolism to do so either.

My suggestions include:
1. Gradually add in a day over time. If you are already exercising 1 day a week, then add in another day. But don’t go over board and go from 1 day to 5 days.
2. There is a thing as TOO MUCH. Too much cardio can wreck your metabolism. A functioning metabolism is the most important factor in fat loss and maintaining that loss.
3. Change it up! If you are wanting change in your strength or body shape then you need to change up your exercise. We do this in the studio every 4/5 weeks by changing exercises, the amount of weights, the number of repetitions and the conditioning exercises.
4. Strength training over long duration cardio. Strength training is key. The more muscle you have, the more you burn calories at rest. Muscle uses fuel (food/calories) Fat does not. The more muscle mass you have the quicker you will reach your fat loss goals and maintain that loss without having to do lots of long duration cardio!

If you are doing the same things over and over again this becomes the new ‘normal’ for your body and therefore it stops changing. So if you have been attending two cardio classes a day for months then you need to stop and evaluate if you are making progress?

Also ask yourself if your current exercise routine is something you can maintain physically and mentally for years to come. Sometimes we have to adjust according to life events, but the main aim is to find a comfortable balance for you physically and mentally for everyday life.


Benefits of Strength Training – Hervey Bay Personal Trainer

Getting in shape takes more than aerobic exercise. While aerobics are an important component to overall fitness, you also need to incorporate strength/muscle building workouts several times a week to achieve a well balanced exercise program.

The benefits of aerobics are well known. When you exercise aerobically you strengthen your heart muscle as well as your entire cardiovascular system. Strength training fine tunes the body and make it better able to function and burn away fat.

Our muscles are made up of two types of fibers, slow twitch and fast twitch fibers. Slow twitch fibers require lighter weight for reps in the range of 12-20 and Fast twitch fibers require the weight to be heavy for up to 6 reps. Low reps build strength and higher rep ranges build endurance. A combination of both will help women develop muscle tone along with strength.

When people begin new muscle building workouts they expect results quickly. This is fine if your body is lean to begin with. But if you have a high ratio of body fat to lean muscle, you will have to do aerobic cardiovascular exercises to burn off fat in combination with muscle building workouts to build muscle in order to see the desired results. Eating a low fat diet composed of lean proteins and low carbohydrates is also helpful in building muscle and reducing fat.

One of the benefits of strength training workouts, aside from more toned muscles, is an increase in your body’s ability to burn fat. Even when you are not exercising, your muscles continue to burn fat more effectively when you perform a regular fitness program that includes strength training. Aerobic exercise strengthens your heart and improves the function of the cardiovascular system which is important in delivering blood to your muscles. But to continuously burn fat you need a combination of both aerobic training and strength training.


Do you have a ‘pause’ button mentality? – Hervey Bay Personal Trainer


The “all or nothing” mentality rarely gets us “all”. It usually gets us “nothing”. The point is to keep going. Sometimes awkwardly, sometimes incompetently, sometimes downright half-assed. But to keep going nonetheless. Here are some tips that might help you get re-started.

1. Try the dial method.
Think of your fitness like a dial that goes from 1 – 10.
If you were to dial it up to “10”…
What would your workouts look like?
What would your nutrition look like?
What other actions/habits would you practice in that scenario?
If you were to dial it down to “1”…
What would your workouts look like?
What would your nutrition look like?
What other actions/habits would you practice in that scenario?
Giving thought to your life right now, where is your dial set?
Would you like to make any adjustments?
Could you move the dial up a channel, or even half a channel?
If so, what would that look like?
On the other hand…
Should you move the dial down a channel so you can stick with health and fitness even during a difficult time?

2. Aim for a little bit better.
An all-or-nothing approach usually doesn’t get us “all”. It usually gets us “nothing”.
You know what actually works?
Small improvements done consistently over time work.
You might be trying to make a meal out of hospital cafeteria food, or gas station food, or airplane food. You might be spending hours awake with a newborn in the middle of the night, or stuck in yet another full-day meeting.
These aren’t ideal scenarios, but they’re not necessarily hopeless either.
Look around. Get creative. See if you can find some small — maybe minuscule — improvements.

3. Anticipate, strategise and plan.
Since we already know that stuff is going to go wrong, the best thing we can do is anticipate and make plans for how to deal when they do.
A simple way to do this is by answering two questions:
What’s likely to get in the way of what I hope to accomplish?
What is something I can do today to help me keep going when I face those obstacles?
For some people, that might be a Sunday ritual where they prep food for the week so they won’t be scrambling for healthy meals on busy weeknights. For others, it might mean having a healthy meal-delivery service on speed dial.
Don’t be surprised and dismayed when things go haywire. They will at some point. Just arm yourself with the best tools and strategies so you can stay in the game when you’re thrown a curveball.


Hydration – Hervey Bay Personal Trainer

Hydration by Brooke from It’s All Good, Natural Therapies.


Adequate hydration is one of the most important keys to optimal health and wellness!
It also happens to be something that is often overlooked.

Did you know that the amount of liquid required each day depends on YOUR individual weight?

Did you know the activities you partake in affect the amount of liquid you require each day?

Well you do now!

Let’s start by establishing what is included in the term ‘liquid’
i.e. things you drink that provide hydration:
- Water (crazy right?!)
- Herbal Teas
- Vegetable Juices
- Fruit Juices – these should be considered a ‘treat’ though and not consumed everyday as they are high in sugar (even those without added sugar- have a look on the back and you’ll see). Eating whole fruit is our best option for obtaining the vitamins and minerals we need! If you are going to drink fruit juice water it down slightly and/or choose those with NO added sugar, or any of the other nasties commonly hidden in them. My suggestion is ‘Noah’s – Creative Juices’. They’re delicious!

Soft drinks, energy drinks and alcohol DO NOT count towards your required amount of liquid, and as I’m sure you’re aware, should not be consumed regularly or excessively. We’re all guilty of the occasional binge though…and that’s ok.

Right. So HOW MUCH do we actually need?
As a general rule we need 0.033L of liquid per kg of body weight per day- this does not take into account sweating, physical activity or alcohol consumption, all of which increase our liquid needs.

KG x 0.033L = L/day required

Here’s some examples:
55kg: 55×0.033= 1.8L/day
65kg: 65×0.033= 2.1L/day
75kg: 75×0.033= 2.5L/day
95kg: 95×0.033= 3.1L/day

1L in for every 1L you sweat out
1 glass of water in for every glass of alcohol

TIP: If you’re sweating excessively, you haven’t reached your target intake, have been throwing up/suffering diarrhea or are drinking excessive amounts of alcohol have a re hydration sachet mixed with water. This will help to re-establish your electrolyte balance and aid in the prevention of dehydration. I often have one at least once a week, especially after a big work out or before/after a big night.