There are days when my alarm goes off at 4.45am and I so want to hit that snooze button and stay in bed.
Especially when the rain is falling like today and that tapping on the roof is lullying me off to sleep.
But I got goals to chase baby and I do love the struggle. It makes me feel alive.
This is my time, my space.
As JON BON JOVI says “I’ll sleep when I’m DEAD!” Want to join my Facebook group where I share lots of cool stuff to improve how your body looks, feels and functions ?
Then join my Facebook Group via the link in my Bio .... https://m.facebook.com/groups/634371943311916
🥦When your Online Transformation Coaching clients start producing food like this without a single meal plan in site No calorie restriction No eliminating food groups
No meal replacement shakes No boring, bland, tasteless food
Too many people are consumed by following meal plans that don’t suit their tastes or their lifestyles.
No wonder they throw it in after 3 weeks.
Learning how to make Metabolically Precise meals that you actually want to eat and that the whole family can eat is far better than following a meal plan that you can’t stick to.
Prepare food that you look forward to eating !
Well done Blessing you’re efforts in the kitchen are paying off
I love training early morning so I’ve got plenty of time for all the other things I love in life such as family, friends, books, music and movies 🤩
There’s way more to life than being stuck in the gym for hours so get up early and seize the day !
An effective workout should take no more than 40mins
If you’re training to change your body shape you don’t need to be lifting massive weights.
I see so many people training in gyms with crazy weights but terrible form.
With this lateral raise it’s tempting to go heavy and “muscle” the weight up using momentum from your back, hips and legs.
This will get the weight up but it won’t place all the effort in your deltoids.
Go lighter and do it correctly and notice the difference.
Here I’m concentrating on the mind muscle connection and though I want to I’m trying as hard as possible not to use the swing from my back and legs to hit the reps.
Happy, effective lifting friends
You can dream about it, you can hope for it, you can wish for it, you can envy it but you sure as hell won’t get it if you don’t work for it.
Currently working for it 4 times a week , maximum 45 minutes per workout.
Leaner , Stronger and eating more food than ever before and almost zero cardio Stop waiting for the right time as you’ll never find it
I’ve enjoyed two weeks off from weight training but now it’s back to business The plan for the next 12 weeks is: 4 x F.I.RE (focused intense resistance exercise) sessions no longer than 45 mins each 1 x I.C.E (Intense Cardiovascular Exercise) session no longer than 25 mins in duration. 6 Metabolically precise meals per day Daily foam rolling and stretching Improve my sleeping habits as this is my downfall Hydrate! Yes I suck at drinking enough water
Who else gets excited when they’re are about to start a new training block? #FIRE#basilbodies#mumsthatlift#focusedintenseresistanceexercise
Teenagers training with their Mum at 5.45am ...#unheard of!
Strong woman lift each other up not tear each other down
Training on your own can be boring and your motivation quickly wanes.
When you train in a group you get the support you need from your training buddy and you are held accountable to be there for your partner Looking forward to tonight’s F.I.R.E session Ladies.
It’s gonna be a hot one
Final leg session for the #FIRE team this morning.
I’m so proud of how far you’ve all come.
Managing full time jobs, kids, interstate travel for work, 5.15am starts, a household and injuries is not an easy task but none of this stops you from doing something for YOU!
When I think about everything you all do in a day it completely blows my mind. You are all Champions in my eyes
Shout out to Dianne who is doing an amazing job at Week 7 of her very first Transformation Challenge and she is getting results that she wasn’t even expecting.
Dianne’s focus and reason for undertaking the Challenge was to work on her strength, increase her nutritional IQ and to improve her chances of living a long, healthy, disease free life as she ages.
Inadvertently Dianne has seen a decrease in her weight, girth measurements and a reduction in body fat.
Already a fitness enthusiast Dianne has been part of my I.C.E training program for a nearly 6months and is in week 3 of her first F.I.R.E program.
We have been focusing on Dianne’s habits which for some are the most difficult part of the transformation process.
Nobody really likes change but I’m proud to say Dianne has been chipping away at them.
The old habits that Dianne has been working on - reducing alcohol consumption but still enjoying a glass or two at social events bread was a favourite especially toast as her staple breakfast. Instead of cutting it out all together Dianne is still having it inside her Metabolic Window one of her favorite foods is nuts and they were a regular part of her diet (snacks). Knowing that there are better options Dianne has changed her snack for a Liquid meal but still enjoying some nuts Dianne has recognized that she was over eating high energy carbohydrates and now knows when her body really needs them
The new habits that Dianne has formed over the past 6 weeks- eating more often 5-6 times per day adding the right fats to all her meals (omega 3) a focus on eating more vegetables each meal adding liquid meals to her diet ( Dianne never liked the texture of blended/smoothie type meals but is now enjoying them)
In week 7 of the program Dianne couldn’t believe how much food she could eat and still get great results.
Well done Dianne! I can’t wait to see how much you improve over the coming weeks.
They just kept coming this morning at 5.45am!
I had to keep changing the session to fit you all in I’m loving it ..thank you for sharing your morning with me
Program writing for my teams F.I.R.E Program Most people walk into a Gym without a clue on what to do or how to do it.
What do I do with a barbell, dumbell, TRX, Smith machine or cable machine ?
Aahh it’s all too stressful so I’ll just jog on the treadmill instead at least I’m doing something.
I’ll always train with a goal in mind.
It’s either to improve on the number of repetitions from last week, improve on my execution of the exercise, or increasing the weight as I’ve been able to hit my set rep range with correct posture, body positioning and range of motion.
Every training session is planned and structured with exactly how many sets and reps I have that day/week.
No second guessing, no time wasting, no swapping and changing exercises week to week.
Focused and in control of every minute spent training as hey our time is the most valuable asset we have and I’ve got a whole bunch of other stuff to tick off my to do list.
See you in the morning for FIRE #FIRE#goals#focused#basilbodies
Obstacles are those frightful things you see when you take your eyes off your goal- Henry Ford
We all have obstacles in our lives but it’s what you do to get over them that counts.
Week 7 and I’m just getting warmed up !
After almost 20 years in the #fitness industry one thing I know is I would never ask someone to do something that I haven't tried myself!
You need to know it, feel it, touch it for yourself before you can begin to even describe how it should feel to someone else.
Thank you to my group fitness Sister Helen from @metafit_caroline_springs for laying down the love on me yesterday If you're out in the Caroline Springs area you should be checking out #teamcs for your #HIIT training
Well done Zoltan on completing the first round of FIRE for 2017!
Finishing with a PB on your bench press of 52.5 kegs and being able to touch your toes for the first time in Years And Helen is able to #Deadlift her teenage daughter and improve on her back squat by 7.5kgs !
Great job guys it's been a privilege to watch you both improve in strength and health Janine xx
It was a good old sweat fest tonight but these guys brought their A Game with them! No giving up No backing down Fight to the end
Super proud Trainer I am of @jouj_85 and @ashleigh_36 backing up after a hard Leg session yesterday.
And a big welcome to Dianne, Hannah and Bernie for their first taste of I.C.E training tonight Yes it was hard but you made it right to the end so you should be really proud coz I am
It was a mighty fine morning for some I.C.E training!
From the super fit to the newbie we had it covered this morning.
Great I.C.E session this morning by the crew you absolutely smashed it #fitfam#coburg#hiit#30min#amrap#I.C.E
The first step towards making big changes to your health and body shape.
Decide to change, make the commitment and don't look back !
2017 is going be a great year for the Basil Bodies team ...bring IT !! http://www.basilbodies.com/services/f-i-r-e-the-body-shaper
I love the look and the feel of it.
But...for a long time I was going the wrong way about getting it.
Too many cardio classes
Not enough food
Not enough recovery
So I had to decide ...do I want to be a warn out, cardio junky forever and not get what I really wanted from all the hours I spent training OR do I make the necessary changes to get it?
That's when I changed everything!
3 years ago I stepped away from 15 years of the Group Fitness Instructor life and focused on repairing my metabolism.
I focused on learning how to lift weights the most efficient and effective way to change my health and my body shape.
Plus...I educated myself on how to eat more food to look, function and feel better than I have in years!
I few things I have learnt: Hour upon hour of cardio won't get you leaner Eating more of the right food more often gets you leaner You need to re-create habits and routines that will stick with you for life and not just 12 weeks Repairing my metabolism is going to take time. 3 years infact! Recovery time is just as important as time spent training You can get a muscular, athletic physique without stepping on stage Having a six pack doesn't make you the best trainer, mum, wife or friend. Loving yourself and those around you does
If you are ready to accept change like I was, then I invite you to come along to my Fat Loss Seminar next Tuesday night January 17th at 7pm to hear the information I heard that flicked the switch in my head!
You can register your seat in my BIO Here's to an incredible 2017 Janine
Who else has a photo bomber doing a commando crawl while their training?
It is our absolute pleasure to say "Thank You" to every single person who has helped us in 2016 make Basil Bodies what it is today.
Some of you have been with us from the very beginning way back in 2003 when we decided to take a leap of faith and start our own business from our tiny tin shed in our backyard.
We don't have Business Awards, competition trophies or medals on display to brag about how good we are and what we have achieved. To be in business together for 13 years and to remain married I believe is an amazing achievement in it's self !
It hasn't always been easy but we have always believed in what we do and we do it with passion and purpose.
We have seen many fitness businesses and crazes come and go over the years and we are still standing strong with the support of our amazing Basil Bodies team.
Through the highs and lows of running a business and raising 3 little people along the way our intention has always been to create a welcoming training environment where people can train alongside one another without comparison or competition.
To educate, motivate, role model, inspire encourage and empower our members be able to reap the many benefits of creating healthy habits around exercise and nutrition.
Thank You to each and every person that has walked through our door in 2016!
Thank you for your belief, commitment, loyalty and dedication to Basil Bodies and most importantly to yourselves!
2017 come at US ..we are ready and waiting.
Janine and Archie xx