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

Why Failure is Good for Success – Jodie Personal Trainer


Words like ‘failure’ make our hearts sink, whether it’s an exam we haven’t passed or a personal target we haven’t managed to hit. Failure is something which most of us are afraid of, and therefore we seek to do everything possible to avoid it. Failure to some people might mean not winning a race or not quite achieving something they’ve been working towards, but it’s important not to become discouraged by the fact you haven’t met targets or come out on top.


The most successful people in the world have had to go through situations that many others would regard as failures. J. K. Rowling, world-famous author of Harry Potter, was rejected by 12 publishers before she finally got the break she needed from her novels. Thomas Edison was told he was ‘too stupid’ by his teachers while he was at school, and he has become a household name now.


Failure can make you try harder


Depending on how badly you want something, failing can make you try even harder to reach your goal. Whether you’re training to run a 10K and want to surpass your personal best, or you’re studying for an exam and aiming to get the highest mark in the class, falling short can make us try harder next time. While it can be discouraging at first, it’s important to remember that you cannot change what you’ve already done, but you can look forward and change it in the future.


Failure isn’t the end of everything


With a few rare exceptions, there is always the chance to try again at whatever you’ve failed to achieve. Annual competitions will be held next year, exams can usually be re-sat the following exam season and sports can be played again and again. Failing several times can help you to realise that there will always be a second chance, and when you do finally succeed and achieve what you’ve been aiming for, you’ll feel a greater sense of satisfaction.


Failure can give you more confidence


If you’re afraid of failing, this will prevent you from trying new things and seeing what you can achieve. This fear is the main reason that many people are scared of doing certain things, such as going back into education or learning a new sport. Dealing with failure can give you a massive confidence boost and encourage you to try new things. After all, everybody has to start somewhere!

Why Strength Training is Important as You Age – Women’s Personal Trainer

As you get older, it’s more important than ever to take care of your health and stay active for as long as possible. The great news is that you can maintain and even improve your physical condition with strength training. There are many reasons as to why strength training is so important to keep up with, as you get older.

Daily Activities

If you keep up with strength training as you age you will be able to keep up with doing things like daily chores, getting the groceries and even something as simple as taking a shower. These are all things that can mean a lot to people who worry about losing their independence.

Build Muscle

People lose two to three kilograms of muscle every decade after they turn twenty. It is important to develop a proper strength training routine so you can avoid muscle loss and build it instead. And this is possible, even if you are quite a few years past twenty and are only just getting started!

Get Rid of High Blood Pressure

If you develop and keep up with a proper strength training routine you have a good chance of reducing your blood pressure, as strength training makes the heart stronger and forces it to pump blood more efficiently. Blood pressure has a knock-on effect on many other areas of health, too.

More Calories Bunt

Strength training will help you to be able to effectively burn more calories. This means that you will have much more success with shedding unwanted weight in the long term.

Some Tips for Starting a Strength Training Program:

  • Always, always get advice from your doctor before you start.
  • You should start with training two days a week with a day of rest in between. Then you should add a third day to challenge yourself.
  • You need to pay close attention to proper form when doing exercises. This way you will help to prevent injury if doing an exercise incorrectly. I work with many women who have pre existing injuries and there fore correct form and technique is very important here at the studio.
  • Always keep in mind that when you are strength training it should never cause you pain. If you experience any pain stop right away.


No matter what age you happen to be, it’s never too late to incorporate strength training into your fitness routine – you just need to be willing to adapt it according to your specific circumstances, and get the OK from your doctor. By helping to make sure that your body stays strong you will be helping to maintain your independence for many years to come.

BLTA Roll-Ups! – Hervey Bay Personal Trainer


BLTA Roll-Ups! (servings 2)


  • 4-6 slices Turkey Cold Cuts (Applegate is my favorite)
  • 1 Plum Tomato, seeded and cut into strips
  • 2 slices Bacon, cooked and cut in half lengthwise and then cut in half width wise (you’ll end up with 8 pieces)
  • 1 Avocado, sliced
  • Baby Spinach Leaves


  1. Lay out a turkey slice on a plate or cutting board (or whatever you want, you don’t have to listen to me).
  2. Layer 3-6 spinach leaves (depending on size or how much you like spinach) in the center of the cold cut, width-wise across the short side (see picture above because I suck at explanations).
  3. Layer a few strips of tomato, 1-2 strips of bacon, and 1 slice of avocado on top of that.
  4. Starting at the left side, flip one end of the turkey slice to the right, over the layers you just added. Then roll that folded side over to the non-folded side on the right to create the roll.
  5. Just pick it up and eat it. No toothpicks necessary to hold it together.

(Credit: )

GIVE ME GLUTES – Booty Building Hervey Bay

This is what the ladies have to say about their training here at our private studio
“Very welcoming atmosphere! Great vibe. Valuable focus on improving technique”
“Jodie is a great trainer who pushes you but also offers great support and encouragement ”
“Love the focus on Technique improvements ”
“It’s challenging 😊 Jodie knows how to make goals achievable and yet very challenging. I m feeling stronger physically and mentally.”
“whilst the training was in a class environment, Jodie shared her time and knowledge by providing one-on-one attention to ensure I had the correct form and technique to get the most out of the training.”

Glute training is not just for aesthetics, but also for strengthening up your glutes so they are working properly and help relieve lower back and knee pain due to weak glutes and also help with prevention of injuries that may occur if they are not functioning properly.

Food & Exercise – Jodie Litzow Personal Trainer Hervey Bay

Food & Exercise by Brooke Allwood

When it comes to weight loss, food is an essential ally on the journey. It is information for your cells, nutrients for your health, energy for your metabolism and so much more. The key is in the type of foods you consume, and allowing yourself to build a relationship with it out of love and nourishment rather than deprivation and fear.

What to eat

Foods to focus on for health and weight loss include high quality protein sources, healthy fats, nutrient dense vegetables & fruits, detoxifying fibre and metabolism boosting herbs and spices.

Proteins in particular are vital for muscle development and growth and repair of tissue. Particular proteins to focus on include:

  • Nuts and seeds – consume a variety and combine both nuts and seeds in the one go for optimal protein intake. A small handful daily is adequate. Excellent choices include; almonds, cashews, pistachios, pumpkin seeds, hemp seeds, sunflower seeds, sesame seeds (tahini).
  • Eggs – natures perfect protein! Consume hard boiled rubbed in spices, combined with vegetables into an omelette, fried in coconut oil, poached or however your heart desires.
  • Fish – consume twice weekly and mix it up; Salmon, Tuna, Snapper, Cod, Mackerel, Perch, Trout, Sardines.
  • Quality, (preferably free range and/or organic) meat up to 4 times weekly; again mix it up, rotate your consumption of pork, turkey, chicken, lamb, roo and beef.
  • Lentils and legumes as part of a vegetarian dish or added to a dish containing meat to extend the serving sizes.

    1 serve of protein is approximately the size of your palm; protein should be consumed with each meal.

    Other important foods to include with each meal are:

  • Green leafy veggies; rocket, spinach, broccoli, kale, silverbeet, brussel sprouts.
  • A rainbow of vegetables; different coloured veggies contain different vitamins and nutrients, by consuming a wide variety of colours we are consuming a wider variety of the good stuff. Include beetroot, carrot, eggplant, pumpkin, sweet potato, squash, zucchini, mushrooms.
  • Healthy fats – these are essential for weight loss as they help your body to burn fat, stabilise your appetite and reduce inflammation that can cause weight gain. Think oily fish, flaxseeds, chia seeds, avocados & coconut oil

When to eat

It’s important to eat something before you work out, so that your body has the energy available from the food. Aim to eat 1 hour to 45 minutes before exercise to ensure best results. Eating within 30 minutes post exercise is a fantastic habit, as it replenishes nutrient stores and helps build muscles (which helps boost metabolism!)

A snack containing both protein and carbs is the perfect option. See below for ideas.



Pre exercise:

  • Wholegrain sourdough toast (if there are no digestive issues present) with avocado and tuna
  • Smoothie containing oat milk, mixed berries, banana, chia seeds, spinach and coconut yogurt
  • Coconut yogurt with berries and mixed crushed nuts and seeds
  • Homemade bliss balls made with nuts, seeds and dates
  • Protein powder smoothie with water, banana and spinach
  • Rolled oats with mixed berries and nut milk or water

    Post exercise:

  • Wholegrain crackers with salmon and tomato
  • Grilled chicken with roasted veggies (remember to include a variety of colours; beetroot, eggplant, pumpkin, zucchini, sweet potato)
  • An omelette loaded with mixed veggies (tomato, spinach, leek, beetroot, broccoli)
  • Rolled oats with coconut yogurt, crushed nuts and seeds and mixed berries or a banana
  • Cooked salmon with sweet potato and mixed greens

Remember that food is essential to life, and developing a healthy relationship with it will allow you to gain results and also enjoy your weight loss journey.


It’s All Good, Natural Therapies by Brooke began as an all natural skincare range in October 2015, it has since developed into a naturopathic clinic offering nutritional medicine and naturopathic consultations as well as Reiki Healing, Chakra Balancing and Australian Bush Flower Essence Readings.

Brooke, owner and operator of ‘It’s All Good’ worked as a pharmacy assistant in both the front shop and dispensary for just shy of ten years before graduating with her Advanced Diploma of Naturopathy, Advanced Diploma of Nutritional Medicine and Australian Bush Flower Essence Practitioner and Reiki Qualifications. Because of this she competently and confidently works with people who are already on pharmaceutical medicines as well as those who are not.

Brooke is passionate about health and wellness and loves that her passion can transcend into a career that can improve the lives of her clients.

Book an appointment today for a Naturopathic Consultation, Australian Bush Flower Essence Reading, Chakra Balancing Session and/or Reiki Healing by clicking on the link above.