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-Ingredient Mexican-Style Quinoa Salad – Hervey Bay Nurtition

6-Ingredient Mexican-Style Quinoa Salad (servings 8)


  • 1/2 cup dry quinoa, pre-rinsed
  • 1 (15-ounce) can black beans, drained and rinsed
  • 1 cups salsa, no-sugar added
  • 1 cup corn kernels
  • 1 teaspoon chili powder
  • 1 avocado, peeled and small diced


Add 1 cup water and quinoa to a medium pot and bring to a rolling boil over medium-high heat. Reduce heat to a simmer, cover and cook until most moisture is absorbed, about 12-15 minutes. Turn off heat and leave covered quinoa on burner for 5 minutes.

Add to cooked quinoa, black beans, salsa, corn, and chili powder. Add salt and pepper to taste. Toss to combine then add diced avocado and gently toss. Add salad to a serving dish and serve. Salad can also be enjoyed cold.


6 Techniques to Help Stop Negative Thoughts – Jodie Litzow Personal Traine

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 councilors 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.

Weight Gain For Women In Their 40’s & 50’s – Jodie Litzow Personal Trainer

As a woman’s ovaries produce less estrogen, (peri and post menopause) her body attempts to draw from other sources of estrogen. Fat cells can produce estrogen, so her body works harder to convert calories into fat to increase estrogen levels. Unfortunately, fat cells do not burn calories the way muscle cells do, which causes weight gain.

If you are in your 30’s it is time to prepare now.  Start a weight training program at least 3 times a week.  Make sure your nutrition is based on whole foods, fruits and vegetables.

If you are in your 40’s you need to be strength training at least 3 times a week not only to combat the effects of peri and post menopausal weight gain but also strength for everyday tasks such as walking up the stairs, picking up things of the ground, getting off the toilet.

Take control now!

Anti Aging Action Plan

NEW!!! GIVE ME GLUTES Home Workout Program!!! – Hervey Bay Personal Trainer

I know there is quite a few ladies out there that would love to be able to train here at my studio with myself but due to shift work, distance (Maryborough/Bundaberg) etc, it makes it a little impossible.  So I have started an 8 week GIVE ME GLUTES home workout program that you can now join.


You are not just getting a bunch of exercise titles and a quick 10 second demonstration and then left to work it out for yourself, but you will receive access to myself personally via video! I am there with you directing you and guiding you and talking to you throughout the entire glute based workouts. I am there along side you, motivating you and making sure you are using the correct technique.

You Will Receive:
Access to 16x 20 minute glute workouts. Even when you have competed the program you can continue to access the workouts after your 8 weeks.
Printable PDF of your workouts to keep on hand and refer back to
Online community via our private Facebook group
Extra coaching, tips, fitness reports, inspirations for your body and mind
Learn how to make your own weights for at home training

PERSONAL TRAINING in your own home. 16 sessions for the price of one face to face training session in my studio.

Want to know more? Click this link


Outdoor HIIT – Hervey Bay Personal Trainer

So inspired by Kyleigh. She never shy’s away from a challenge.
The more challenging the more she loves it!

Private Personal Training
One on one
Small Group Personal Training
Weight Loss
Strength Building

*Video used with permission*