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

Sautéed Chicken Thighs with Garlic, Red Wine, and Rosemary – Hervey Bay Personal Trainer

Sautéed Chicken Thighs with Garlic, Red Wine, and Rosemary
Serve the chicken with a nice crisp salad.

• 2 Tbsp. Extra Virgin Olive Oil
• 12 boneless, skinless chicken thighs
• 3 garlic cloves, minced or passed through a garlic press
• 1 cup medium body red wine
• 1 cup chicken stock
• 1 28 oz. can crushed tomatoes (San Marzano if possible)
• 1 ½ tsp. fresh chopped rosemary or ¾ tsp. dried
• ¼ cup fresh flat leaf Italian parsley or 1 Tbsp. dried

Preheat Oven to 350°. In an oven safe sauté pan, on medium heat, put olive oil and chicken in one layer and cook until slightly golden. (Repeat, if necessary). Lower heat and remove chicken from the pan. Add garlic, and cook for 10 seconds. Do not let the garlic burn. Add the wine and bring to a boil, scraping up any browned bits from the bottom of the pan. Add the broth. Simmer for 5 minutes and let the liquid reduce by 1/3.
Return the chicken to the pan, along with any juices. Add the crushed tomatoes, rosemary and parsley.
Place pan in preheated oven and cook for approximately 30 minutes until chicken is done and tender.
Check for seasoning. If you like, add Kosher or Sea Salt, optional.

Compliments of Eileen Forte and Paleo Simplified.


Body Shapes – Jodie Litzow Personal Trainer



The shape of women’s bodies are determined by a number of factors: what we eat (and don’t), how we move, environmental inputs, our hormonal environment and genetics.

What is fascinating is that by looking at the shape of a woman’s body, we may begin to decipher clues about what hormonal influences may be prevalent. From there, we can harness the power of lifestyle (with nutrition, movement, exercise, sleep, leisire/relaxation & supplementation) for support.

Do you fit in any of the following categories?

Apple shape/Cortisol dominance: apple shapes tend to carry weight in the middle, while the arms and legs remain skinny.

High, unopposed cortisol will strip muscle in the periphery (arms/legs) and deposit fat in the middle.

If insulin is high as well, the look can become quite puffy, as if there is a layer of water underneath the skin.

Women in this category would do well to add in weight training to raise HGH and testosterone, both of which will oppose cortisol.

Daily walks in nature also blunt the effects of cortisol.

In those for whom high insulin may also be an issue, watching carbohydrate consumption will be key.

Pear shape/Estrogen dominance: pear shapes carry weight in the lower body (glutes/hips/legs). In these areas, estrogen receptors are quite rich. Women also have a lot of alpha adrenergic receptors on fat cells in this area. Alpha receptors make us “accumulate” fat, while the beta receptors help us “burn” fat.

Cruciferous vegetables like broccoli, cauliflower, cabbage, kale, brussels sprouts and book choi help the body clear estrogen, as do seemingly random foods like lemon and egg yolk.

Dealing with any issues of constipation helps to clear out excess estrogen.

String bean shape/catecholamine dominance: women who tend to be “thin all over”/sugar burner tend to be dominant in stress hormones adrenaline/noradrenaline. These women may have a very hard time putting on muscle, because the catecholamines simply burn it off. Le sigh.

For these ladies, appropriate stress decompression and sleep is key, along with shifting exercise from medium intensity/medium to long duration/endurance work to heavy weights, with perhaps some quick sprints sprinkled in.

Addressing sleep issues, or simply getting more sleep, are key for this group.

Bottom line is this: no matter your shape, it’s beautiful. That is just the way of it. If you are looking for clues as to the current state of your physiology, body shape can help shed some insight. If you are interested in changing your shape, those clues can lead you to your next step.



Do you even like exercise? – Hervey Bay Personal Trainer

Written by Patti Williams Health Coach


Before you even step foot in a gym, consider this…

Do you even like exercise?

Like, really. If you stop and think about it, do you consider exercise to be a time consuming, inconvenient, sweaty, smelly and overall painful experience? If this sounds familiar, please take off the activewear and step away from the kettlebell. This New Year-sy phase isn’t going to last.

You’ve missed a very important step. One that’s often overlooked but it’s actually easier than a HIIT session AND will give you the stamina you need to turn exercise into a long term habit.

You see, the body is a reflection of your mind. And if you’ve been telling yourself that exercise if fundamentally painful, as soon as those squat reps get a bit tough and the discomfort sets in, giving up will start to look very appealing. You convince yourself that you’ve done enough for today and if you have to, you’ll double your set tomorrow. But…tomorrow’s workout never comes because you get busy and tired and besides, yesterday’s workout was pretty pointless anyway.

It’s a slippery slope where the survival part of your brain, the amygdala, takes over and the prefrontal cortex, the rational and cognitive part of your brain, is silenced – the part where you logically made a choice to start exercising in the first place.

It’s not you. It’s just how your brain is wired; to protect you from pain and move towards pleasure. You’re fighting against evolution here!

So what can you do to turn exercise into a pleasurable experience? Simply re-frame your perspective.

Start telling yourself a different story. One that highlights all the beautiful aspects of working out – the mindfulness, the muscle-building, the strength and flexibility. The camaraderie if you’re doing it with a friend and how it feels to walk up a flight of stairs without getting puffed. Don’t stop until it completely overrides the old and limiting story you’re currently telling yourself.

With clients, I even get out pen and paper and we list as many benefits of daily exercise we can think of. We create a new story. New neural pathways. And a new belief about exercise.

It won’t create any immediate cosmic-sized shifts. But it will take the sting out of those moments when you convince yourself that sleeping in your warm and comfortable bed for an extra half hour is a better option than going for that morning walk.

Over time your new thoughts will gradually get louder and before long, you may even find yourself enjoying exercise.

So, stop and ask: What story have you been telling yourself?

Make this your power set before you even lace up your shoes. Get the mindset first, and the body will follow.


New Year New You – Hervey Bay Personal Trainer

Our studio is closed for personal training but during the Christmas and New Year break I am still taking bookings for one on one personal training and for our GIVE ME GLUTES classes which start on the 16th January 2017.

If you are wanting more information on my availability then please send me an email at