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.

    *Private
    *Air-conditioned
    *Comfortable
    *Strength Training
    *Weight Loss
    *No big noisy gym
    *No intimidation
    *No waiting for equipment
    *No Gym Membership Fees

    Jodie x

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.

Metabolism Myths & Facts – Jodie Litzow Personal Trainer

Metabolism Myths & Facts by Brooke Allwood

When it comes to weight loss, metabolism is a hot topic with plenty of myths surrounding it. Today we are going to debunk a few of these myths, and give you some quick tips on how to use your metabolism to your advantage.

Metabolism is a complex process, but basically, when it comes to weight loss our metabolism is the process of converting what we’ve consumed (food and drink) into energy for our body to use.

Common myths:

  • I can’t lose weight because I have a slow metabolism – this is very rarely the case. For most people weight loss is difficult due to poor eating habits, lack of food knowledge, insufficient movement and emotional blockages.Most of us are aware of the importance of the first three, and the impact they can have on our health and therefore, our weight. However, many of us ignore the importance of emotional balance in relation to physical health. Physical health is about more than just eating salads and going for a run; sometimes we need to address the emotions associated with our current weight states; how do we feel about our body? Is our negative self talk impacting on our training, on our diet and on our mood? If it is, it’s time to address it!
  • Low calorie diets or skipping meals will help with weight loss – this may actually backfire and cause more weight gain. Our bodies innate intelligence means that if food is restricted, everything we consume is held onto and less energy is used for daily tasks.
  • Eating after 8pm will cause you to put on weight – it’s not the timing of meals but rather the quality of them that really matters. Having a bowl of greens with tuna and an egg at 8pm isn’t going to harm your weight loss goals like a tub of ice cream eaten at the same time would.

Here are a few simple tips to boost your metabolism:

  • Get 8 hours of sleep each night – This one simple tip allows your body to better manage blood sugar levels and food cravings throughout the day, which can directly affect fat stores.

Did you know that every hour of sleep before midnight is worth two hours after midnight? Get to bed early and reap the benefits!

  • Strength training – muscles use up more energy than fat, so having more muscle mass through strength training can accelerate your weight loss and metabolism.
  • Ensure adequate quality protein intake at each meal – your body requires more energy to digest protein, and protein also allows for production of lean muscle mass.

Our next post will delve into food and exercise, with quick tips on how much, what and when to eat for best results so stay tuned!

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.

FIT AT 40 PLUS – Hervey Bay Fitness Personal Training

Fit At 40+
Its time to act.
Your body is not what it use to be.
It has changed over the years, all things are creeping south…
Your not happy. You shy away from the mirror, you avoid intimacy with your partner as you are too embarrassed to share your body with anyone else and if you do you make sure the lights are off.

What would it mean to you to feel confident in your body? To feel sexy and be intimate with your partner?