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

What is Intuitive Eating? Hervey Bay Weight loss

What is Intuitive Eating?

Those of us who are prone to gaining weight are usually those who enjoy snacking and eating even when we’re not hungry. This could be for a variety of reasons, including stress eating, comfort eating and eating out of boredom. You may not even realize that you are eating for these reasons, because it takes practice to learn when you really need to eat. Enter intuitive eating.

Intuitive eating

When you’re not hungry and you eat, it’s a bit like giving your body energy and calories that it neither wants nor needs. As a result, it’s much easier to pile on the pounds, especially if you gain weight more easily than others anyway. Intuitive eating is the idea that you don’t eat until your body actually needs food. When you feel hungry, then you can eat. For most people, the feelings of hungry start around 3-4 hours after your last meal, depending on the size of the meal, so it’s easy to fit in your regular 3-4 meals per day.

The benefits of intuitive eating

The main benefit of intuitive eating is that you’re not going to eat more calories than you body needs. When you do want to eat, you should eat an amount that is comfortable for you. This means you shouldn’t deprive yourself of food if you’re still hungry, but be wary of eating too much.

On a calorie-controlled diet, you might often feel like you’re not allowed to eat the foods that your body wants, and for many people, they don’t eat enough. There is also the idea that feeling hungry is good for your body as it must be burning fat. This isn’t necessarily true, since your body needs to burn fat in healthy ways, not by starving yourself.

How to start intuitive eating

If you want to start eating when your body needs to and not when a diet plan tells you to, there are a few things you can do to get yourself into the swing of things. First of all, listen to your body. Are you feeling hungry? Are your feelings of hungry so strong that they are starting to interfere with your routine? Don’t let your body get to the point where you feel like you’re going to faint from hunger. Another good habit to get into is to make sure you drink water regularly – sometimes your body is trying to tell you that you’re thirsty, not hungry!

Healthy Breakfast Tips For Weight loss – Hervey Bay Nutrition

5 Healthy Breakfast Tips That’ll Help You Lose Weight

If you want to lose weight, or you just want to get healthy, then breakfast should be number one on your list. Even if you’re exercising every day, you could be sabotaging your plans by skipping breakfast! And, if you do eat breakfast every day, you may be choosing the wrong foods. Here are 5 healthy breakfast tips to make that first meal of the day a healthy one.

1) Never Skip Breakfast: This is number one on the list of healthy breakfast tips for a very good reason! You may think you’re shaving calories off your day by missing breakfast, but it just leaves you more likely to snack on unhealthy foods throughout the morning. Above this, breakfast kickstarts your metabolism, making your body work harder to burn off calories from the meals you eat through the rest of the day.

2) Avoid Sugar: Many of us wrongly assume that all breakfast cereals are healthy. This is far from the truth: many of them are overloaded with sugar. This can lead to weight gain and energy spikes that will leave you feeling sleepy by lunch time.

3) Don’t Drink Too Much Juice: Although fruit juice is good for you, this doesn’t mean that it’s free from calories. The sugar in fruit juice can cause an energy spike, so stick to a small glass and drink water to hydrate you for the day. Drinking more water has the added benefit of helping you to feel fuller and avoid snacking.

4) Start As You Mean To Go On: Think of breakfast as a kick-start for your day, and start with healthy foods that’ll give your body the energy you need. This means avoiding fast food and fried breakfasts that’ll leave you feeling sluggish at work.

5) Include A Few Superfoods: Superfoods are ingredients known to greatly decrease your risk of developing a range of diseases. Thankfully, many of these are perfect for breakfast. Here are a few top ingredients to get you going: oats, tea, yoghurt (low fat), berries, nuts and seeds. Even if you only have a handful of these ingredients, it’s a good way to make sure you get something healthy into every day.

If all these healthy breakfast tips seem a little complicated for you when you frequently find yourself rushing around in the mornings, remember to plan ahead. If necessary, prepare your breakfast the night before to make it as easy as possible for you to stick to a healthy diet.

Strawberry Chia Overnight Oats by Kristine’s Kitchen

Nutrition Information
Calories: 286 Fat: 5 g Saturated fat: 1 g Carbohydrates: 45 g Sugar: 14 g Sodium: 95 mg Fiber: 7 g Protein: 16 g
 *Nutrition information calculated based on 1% milk and nonfat Greek yogurt.

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.

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