Why You Should Keep Up Winter Training – Di Shepherd, ‘ibelieve fitness’

Winter Training can be such a struggle sometimes. It’s so much easier to stay warm indoors, snuggle up with layers and hibernate, but staying active over winter can have so many benefits.iBelieve fitness winter exercise motivation tips

1/ It’s so much tougher to get back into a routine after even just 2 weeks off. It’s been proven that muscle strength can be lost after just 2 weeks and while you won’t see any visual loss this quickly, the risk of losing motivation once you get out of a routine is most probably at the greatest risk and for those of us non-seasoned athletes, it can also be physically tough to get back into the swing of things too.

2/ Staying Active helps with circulation, boosts energy and mentality. Keep those sluggish winter feelings at bay by keeping up the routine, keeping the body moving and your mind active to help minimise stress levels. Stay focused on those post-workout vibes, rush of endorphins and energy to get you through those days where the cold weather might get you down.

3/ Boost your immunity - by keeping active, you are improving blood flow and those immune cells are then circulating the body helping to fight off infection. Staying active also forces you to stay more hydrated helping to flush out bad toxins and send essential vitamins and minerals to your organs.

4/ Summer Bodies Are Made in Winter - it’s an old saying but so true. Waiting until the warmer weather hits in Spring leaves you little to no time to get back in shape in time for beach season. The effort you put in now will mean you are looking great in time for those summer bbq’s, festivals and just simply hanging out with friends and family.

5/Avoid Excess Winter Kilos - there is no denying that sedentary lifestyles lead to weight gain and other potential health issues. Staying active during all seasons reduces health risks and potential weight gain issues.

So let’s embrace the cold season – winter solstice (shortest day of the year) is almost here – coming up on June 21, and this means we are then on the upside of warmer things to come. Before you know it warmer weather will be here, so get focused on the positive benefits, invest in some warm layers, get a great warm training jacket and embrace Winter Training to keep good exercise habits in check.

Best wishes and happiness always, Di xo

We have great outdoor training options at ‘ibelieve fitness’ and we would love to welcome you along to a ‘ONE WEEK FREE TRIAL’ so you can find a session that suits you best! Lots of convenient training times – Sunrise, Mid Morning and Late Evening – with loads of variety across Boxing, Circuit, Cardio and Interval/Strength Training so there’s something for everyone. Limited spaces available – Just drop us an email di@ibelievefitness.com.au to find out more!

Di Shepherd is a Master Trainer and Founder of local Outdoor Fitness provider ‘ibelieve fitness’ operating out of Ryde Park.

For more details visit: www.ibelievefitness.com.au

Follow on Facebook and Instagram – Search ‘ibelieve fitness’

Sports Supplements – The Evidence

5 Sports Supplements that actually work!

 

Creatine

Generally westerners eat about 1-2g of creatine per day from dietary sources, this may be less in vegetarians. For example about 100g of Beef contains 1g of creatine. The body can also make creatine, but taking it as a supplement can down regulate this effect.

Creatine absorption is enhanced when taken with carbohydrates from 60 to 100g.

What creatine can do for you?

  • Enhance glycogen storage (muscle fuel)

  • Will cause 1-2kg weight gain during loading

Can load creatine in multiple ways

Fast load – 20g/day in 4-5 bouts

Slow load – 5g/day for 28 days

Maintenance – 3g/day

It takes about 28 days for the creatine to leave your system.

Caffeine

Caffeine is one of the most widely studied exercise aid and provides a number of mechanisms from fat mobilisation, decreasing fatigue perception during training and stimulating adrenaline.

It comes in a variety of forms and the effect on the body depends on a number of factors including genetics.

B-Alanine

Carnosine – a di-peptide molecule found in large concentrations in the muscle is made up of two amino acids: B-alanine and histidine. It plays a vital role as an antioxidant, acidity buffer and sensitizes the muscles to calcium.

B-alanine has shown to improve exercise performance.

Nitrites

Nitrites naturally found in beets undergo metabolism to Nitric Oxide in the body and are shown to be vaso-dilators (dilate blood vessels) and hence lower blood pressure. In order for this conversion to occur there must be oral bacteria present in the mouth, thus no mouthwash before consumption will reap the full benefit.

Nitrites can enhance exercise performance through increasing anaerobic running capacity and reducing the rate of exertion.

Shadia Jammal Dietitian for Fine Form Physiotherapy Ryde

Leucine is a Branched chain amino acid (BCAA), which activates mTOR, a protein that induces muscle protein synthesis. It is the most important and well-studied BCAA when it comes to muscle growth. People on vegetarian diets looking to increase muscle mass would benefit from taking leucine to supplement their protein intake.

References and useful links:

Examine.com.  https://examine.com/supplements/

SDA. Sports DietItians Australia. https://www.sportsdietitians.com.au/factsheets/

Obesity in Children

Burden of Disease

The highest contributor to disease (combination of non-fatal and fatal diseases) is Dietary risks.

Yes, that’s right, Diet. Need a better excuse for people to see a Dietitian?

11% of the total impact of disease in Australia that includes financial cost, illness and death can be prevented with an adequate diet1. This is then followed by having a high BMI, (which can be considered a diet related factor) then thirdly by smoking1.

The 2011-12 Australian Health Survey showed that 25% of children are overweight or obese2.

Obesity is a sensitive issue, particular amongst children. It can contribute to low self-esteem and bullying which impact on the children’s health and wellbeing.

ConsequencesShadia Jammal Dietitian for Fine Form Physiotherapy Ryde

There are numerous consequences that arise with obesity, these involve3,4:

-          Type-2 diabetes

-          Some cancers

-          Foot structure problems

-          Liver problems

-          Cardiomyopathy, inflamed and largened heart causing weakness of the heart muscle

-          Eating Disorders

These problems can manifest in childhood and later in life3. Another less talked about consequence are the social issues that may develop due to low self-esteem and its impact on friendships and education3.

How

Obesity is a growing problem due to societal changes which have enabled higher consumption of foods and less physical activity. For children, the specific issues have been caused by3:

-          Energy rich foods and drinks are easily available

-          Portion sizes have increased

-          Physical education in schools has reduced

-          More food is eaten out of the home

-          People use their cars more

-          Parents spend more time at work and less time with their children

-          Marketing of energy rich foods and drinks has risen

Tips and Tricks

Energy rich foods and drinks are easily available Only have Energy rich foods available to children on special occasions
Portion sizes have increased Use smaller plates to serve food off of, buy smaller packaging, people tend to consume more when they buy foods in bulk or larger packaging.

 

Physical education in schools has reduced Take children outside for sports after school

Put children in team sports

 

 

More food is eaten out of the home -          Up skill your cooking skills by taking a cooking class with your child

-          Investigate healthier take away food options

People use their cars more Revitalise the tradition of walking or bike riding to school, if this is not an option
Parents spend more time at work and less time with their children -Set aside at least half an hour to mindfully spend time doing activities with your children uninterrupted
Marketing of energy rich foods and drinks has risen Decrease time watching TV, particularly outside of normal children’s TV watching hours
  Don’t

-          Nag, tease or fat shame a child about their weight

-          Talk about how you need or a on on a diet in front of them

Research shows this will only make the issue worse

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

If your child is overweight or obese they should be focusing on healthy eating NOT going on a diet.

If this is a concern for you or you have any questions please come and see me at Fine Form Physiotherapy, Top Ryde Shopping Centre.

Shadia Jammal, APD, Nutritionist.

References

1.       Burden of overweight and obesity. 2010. AIHW. http://www.aihw.gov.au/overweight-and-obesity/burden-of-disease/

2.       Overweight and Obesity. 2012. AIHW.  http://www.aihw.gov.au/overweight-and-obesity/

3.       Obesity in children causes. 2013. Better Health Channel. https://www.betterhealth.vic.gov.au/health/healthyliving/obesity-in-children-causes

4.       Overweight and obesity in Australia. Healthy Active Australia. http://www.healthyactive.gov.au/internet/healthyactive/publishing.nsf/Content/overweight-obesity

 

 

Staying Motivated to Exercise Over Winter – Di Shepherd, ‘ibelieve fitness’

Those colder winter mornings and evenings can make exercise a real chore, so here’s some tips to staying motivated and active with fitness this Winter.

 

1. Book yourself a holiday – Yes I know this first one sounds a little bit crazy, but if you book a holiday to look forward to, you are going to want to keep up your fitness routine to help you get in shape and/or look good in swimwear for your trip. iBelieve fitness winter exercise motivation tips

 

2. Invest in Great Workout Gear – not just an excuse to spend money, but having a few key warm statement pieces for winter workouts (like toasty warm jackets, and workout pants) will make you keen to get yourself to your exercise class. If you love wearing it, you are more likely to throw on your gear and stick with your workout plan.

 

3. Grab a Buddy– grabbing a buddy is something I always like to suggest to keep you committed to exercise at any time of the year. This way you are not only letting your own self down, but someone else is counting on you and you are less likely to give in or not show up.

 

4. Workout with a GroupJoin a team sport or fitness group to help you stay committed to an exercise routine. Surrounding yourself with other like-minded people with positive attitudes can really lift your spirits and help keep you accountable too.

 

5. Find something that you actually enjoy doing – make it less of a chore by finding an activity that you love to do and look forward to participating in. Group fitness or a sport that you love, just make sure it’s something that helps you unwind from your every day work which will help reduce stress and clear your head for good mental health.

 

6. Set yourself a challenge –Signing up to a mid-winter challenge will help keep you motivated and on track with your exercise and training. Step it up by signing up to a local fun run or challenge. There are loads of these held locally just after mid winter which gives you a great reason to keep up your training as you will need to train in order to prepare for long distance runs. Try the Sydney Harbour 5km and 10km (9 July), Bay Run 7km in August (6 Aug), City 2 Surf 14km (13 Aug), The Color Run 5km (20 Aug), Sydney Half Marathon 21km (3 Sept) – or an Obstacle Challenge like True Grit is also another way to stay committed to a great combination of running, strength and endurance

 

Remember, Summer Bodies are Made in Winter… Whatever you do, just don’t let yourself go.

I hear of so many regrets from people that don’t stay active over winter once that warmer weather hits! Exercise no longer has to be a chore with so many great options – shorter workouts and lots of great sports to participate in, plus the added social benefits of staying active all add up to fabulous reasons to stay in or get in great shape over winter. 

 

Choose something fun and motivating – Best wishes always, Di x

We have great outdoor training options at ‘ibelieve fitness’ and we would love to welcome you along to a ‘ONE WEEK FREE TRIAL’ so you can find a session that suits you best!

Lots of convenient training times – Sunrise, Mid Morning and Late Evening – and loads of variety across Boxing, Circuit, Cardio and Interval/Strength, Speed and Agility Training so there’s something for everyone. Limited spaces available – Just drop us an email di@ibelievefitness.com.au to find out more!

 

Di Shepherd is a Master Trainer and Founder of local Outdoor Fitness provider ‘ibelieve fitness’ operating out of Ryde Park.

For more details visit: www.ibelievefitness.com.au

Follow on Facebook and Instagram – Search ‘ibelieve fitness’

 

Gap FREE Nutrition Consults or 50% off

There’s a common misconception that when you go to visit a Dietitian or Nutritionist that it’s the end of your joy of eating for good. You can still eat the food you love and reach the goals you desire! I tell my clients that we are about to embark on a journey of food discovery, appreciation and education. Welcome to the Foodie Club!Shadia Jammal Dietitian for Fine Form Physiotherapy Ryde

There are many different reasons why people come to see me, but everyone has a goal they want to reach, I love to sit down with my clients and find out what’s important to them, what their food history is like and together we come up with a plan for success. Here are some of the conditions that I work with clients on…some of them you may be surprised can be corrected with proper nutrition. Food is really amazing, isn’t it?

  • Muscle Gain
  • Weight Loss
  • Diabetes
  • Breast Milk production
  • Low/High Blood Pressure
  • Fitness event preparation
  • Poly-Cystic Ovarian Syndrome
  • Sports Performance

And much more…

Until the end of June you may get GAP FREE or 50% off one consultation with me. If you have any questions regarding your requirements, feel free to email me at admin@fineformphysio.com (attention Shadia). Call 80686776 or email me to book.

Happy Eating!

Shadia Jammal
Dietitian & Nutritionist APD, MNutrDiet, BAppSc.

Exercise Technique – why it’s SO crucial…

It was so interesting to see that in a recent survey I conducted just last month with my clients, that the number one request for topics of interest was on Exercise Technique, so let’s talk about why it’s so important!

Exercising is one thing, but making sure you complete your exercise with good form will keep you safe when working out, reduce the chance of injury and also deliver you better results!

Di Profile_logo2

 

1. Take Your Time – Rushing the exercise is only a quick motion and is really ineffective – you’ve probably seen someone at the gym doing this where they just quickly lift a weight repeatedly up and down super fast… right? This is just plain ineffective. You need to allow time for your muscles to be put under tension with quality repetitions in order to reap the benefit of an exercise ie. Enough time for the muscles to lengthen and then contract under some kind of pressure

 

2. Appropriate Weight – Choose an appropriate weight, something that challenges you and will become increasingly difficult by the time of your 10th repetition. If your exercise is body weight based, ensure you are completing enough reps or opt for a more challenging version of the exercise to ensure you are being challenged. If the weight is not challenging enough you won’t see results, and also on the other end of the spectrum if it’s too heavy you are going to struggle and leave yourself open to injury as well which leads me to my next point…

 

3. Prevent Injury – Completing your exercises with the right technique will keep you safe. If you are using a weight ensure that it is not too heavy – challenging is fine, but too heavy is unsafe! Then also check your form as you complete the exercise, for example if you are completing a squat ensure you are sitting back far enough into the squat, your heels are firmly on the ground, ensure knees are not creeping over the toes and you push through your heels as you rise to stand with eyes on a fixed point in front of you

 

4. Seek Guidance – If you are unsure of the right technique always seek professional advice from a qualified personal trainer or physical therapist like your physio. It may look easy to copy moves you’ve seen someone else try, just always ensure that you know the right way of completing the exercise as it can save you from injury and ensure you maximize an effective workout. This is even more important when you are lifting any kind of weight, which can put your body under immense pressure if lifted in the incorrect way.

 

There is absolutely no doubt that effective exercise technique leads to not only safety and injury prevention but also better long term results for you and your body overall. Also don’t forget to allow your muscles some recovery time too. They need rest time before you put them under pressure once again.

 

I hope you found these simple tips useful for putting your next workout in check. If you are not sure where to start with exercise and would like to experience a safe and effective workout in a fun group environment with experienced trainers who can monitor your workout technique, I would encourage you to connect with us using the details below – we have wonderful supportive like-minded community based groups to make workouts always encouraging, challenging, effective and fun.

 

Best wishes always, Di x

 

We have great outdoor training options at ‘ibelieve fitness’ and we would love to welcome you along to a ‘ONE WEEK FREE TRIAL’ so you can find a session that suits you best!

Lots of convenient training times – Sunrise, Mid Morning and Late Evening – and loads of variety across Boxing, Circuit, Cardio and Interval/Strength, Speed and Agility Training so there’s something for everyone. Limited spaces available – Just drop us an email di@ibelievefitness.com.au to find out more!

 

Di Shepherd is a Master Trainer and Founder of local Outdoor Fitness provider ‘ibelieve fitness’ operating out of Ryde Park. For more details visit: www.ibelievefitness.com.au

Follow on Facebook and Instagram – Search ‘ibelieve fitness’

Savvy Ways to Eat Healthy Take-Out Food

Healthy take-out options

Shadia Djakovic – APD

maccasWe don’t live in a perfect world. Nice and healthy lunches aren’t just prepared for us to take whenever we want to go out or head to work. Fast food and take-out is your resort to a full stomach.
A common issue that comes up with my clients is their inability to find healthy food options when they’re out and about. Fast Food doesn’t have to be unhealthy food.

So, I scanned the local take-out stores and have developed a few lists of “go to items” on our time limited days.

I separated these into two categories, low carb and high carb depending on your preference.

 

Low Carb, High Protein

 

  Energy (Cal) Protein (g) Carbohydrate (g) Fat (g)
Guzman Y Gomez, (GYG) Mild Pork Salad without dressing 223 23.9 11.5 7.8
GYG Spicy Steak, Pork Salad without dressing 230 27.3 12.7 6.5
GYG Mild Barramundi salad without dressing 231 23.9 12.3 8.8
Oporto Grilled Chicken Strips (4 pack) 263 42.7 6.1 7.5
Subway Chicken teriyaki salad, no dressing 152 17.1 14.2 2.8
Nando’s Flame-grilled Tenderloins (four pack) 233 43 2.6 5.4

*Nutritional Info is based on per serve and sourced from the food outlet or calorie king fogoliverpool_001

 

Options That Can Be Modified:

  • Try Sumo Salad – Design your own. Add greens, lean protein a mix of salad ingredients and instead of dressing ask for lemon juice.
  • Try Fogo Brazillia. Salsa Prawns, with a chicken salad. Dressing on the side, to add less fat.
  • Try Coffee Club, Grilled barramundi, instead of the wedges have a side salad.
  • Try Hurricanes Sirloin Steak without the garlic potatoes.

High Carb, High Protein

  Energy (Cal) Protein (g) Carbohydrate (g) Fat (g)
Sumo Salad Regular Pulled pork wrap 313 17.7 31.5 9.2
Grill’d Chicken Burger, Sweet Chilli Chicken 458 34.5 49.4 12.0
Subway 6’’ Chicken Teriyaki, No sauce 308 22.6 44.9 4.1
Vietnamese Rice Paper rolls, vegetables with prawn x 4 258 18.5 41.2 1.4
Nando’s Classic chicken breast Burger with Light Mayo 399 32.9 42.1 9.9
Oporto Feisty BBQ Double fillet Burger 418 32.9 42.9 12.2

*Nutritional Info is based on per serve and sourced from the food outlet or calorie king

Options That Can Be Modified:  img_0574

  • Try GYG Burrito in a bowl. Add brown rice instead of white. Omit the cheese and corn chips with meat of your choice.
  • Try GYG Burritos/Fajitas. Add brown rice, no cheese or sour cream. Choose a multi-grain or wholemeal tortilla with meat of your choice.
  • Try Coffee Club. Grilled Chicken fillet burger OR Steak sandwich. Omit the cheese.  Instead of with chips add a side salad.
  • Try Sumo Salad Mediterranean lentil and tabouleh deli salad; instead of dressing have lemon juice

So that was a quick look at some of the healthier take away options. You officially have no excuses to avoid being healthy while busy out and about.

 

 

The Ultimate Guide to Morning Exercise Routines

Morning Exercise Routines – Di Shepherd, ‘ibelieve fitness’

physiotherapy-melbourne-cbd-1500x1000

It can be too easy to roll over and hit snooze when the alarm goes off in the morning, however making morning exercise part of your routine can be such a great way to start your day. I never used to be a morning exerciser, but recently I have found this is the best way for me to fit exercise into my daily routine, especially with a little one at home where things don’t always go as planned during the day.

There’s lots of benefits and simple tips that will help you make morning exercise part of your daily schedule. Here are just a few of them to help convert you into avoiding that snooze button!

Benefits of morning exercise:

 

1.       It’s a great way to start your day – The endorphin rush from a morning workout is a great way to set yourself up and create energy for the rest of your day!

2.       It helps you think clearer – the buzz you get from starting your day with exercise can help reduced stress and help you think much more clearer for the rest of your day.

3.       It’s done! – For me there’s nothing more satisfying knowing that my workout is done. Leaving exercise to the end of the day can sometimes be tricky with things that pop up and disruptions throughout your day. No-one regrets a great workout and exercising in the morning means there are no excuses or guilt about getting to your workout after an exhausting day.

4.       It allows you to fit more into your day – you will find that exercising in the morning will seemingly allow you to fit more into your day, feeling more accomplished and ready to take on the world

5.       It makes you feel more in control – You are more in control of sticking to your exercise routine if it’s done first thing! There’s usually no one else that can distract or tempt you away from sticking to your workout routine first thing in the morning other than yourself.

 

(Kokoda Trails Brays Bay Reserve, Rhodes)

(Kokoda Trails Brays Bay Reserve, Rhodes)

Tips for creating a morning exercise routine (particularly if you struggle with making morning exercise a habit):

 

1.       Prepare the night before – layout your clothes, socks, gym shoes, and pack your workout bag before you head to bed so all you need to do is get up, get dressed, grab your water bottle and GO! No excuses!

2.       Go to bed earlier – not only are you catching some zzz’s and allowing your body to rest but you are also training your body to fit more into your day for better energy and stress management too. Start by going to be 15min earlier, then 30mins earlier and eventually 1hr later and then for the morning do the opposite – wake up 15mins, 30mins, 1hr earlier so your morning wake up and workout becomes a simple routine habit.

3.       Grab a workout buddy – It’s so much harder to let down a friend. This way you are not only letting yourself down but your friend too, so you are much more likely to stay committed to your morning workout routine with a friend relying on you to stick with it.

4.       Find a workout and environment that you love – whether it’s the type of workout -like boxing, circuit, running, cycling, dance class – or the place that you workout – welcoming people, atmosphere, outdoor bootcamp, or gym – this will help you look forward to getting your workout done so it’s a much more enjoyable routine
Morning exercise has honestly helped me squeeze more into my day and allowed me to stay more alert and fresh for the hours ahead. I hope you find these tips useful to create or stick to a morning workout routine, and whether you workout in the morning, middle of the day or evening – just find a way to move and stay active for at least 30 minutes a day with a view to improve your health and well being!

Best wishes always, Di x

We have great outdoor training options at ‘ibelieve fitness’ and we would love to welcome you along to a ‘ONE WEEK FREE TRIAL’ so you can find a session that suits you best! Lots of convenient training times – Sunrise, Mid Morning and Late Evening – with loads of variety across Boxing, Circuit, Cardio and Interval/Strength Training so there’s something for everyone. Limited spaces available – Just drop us an email di@ibelievefitness.com.au to find out more!

Di Profile_logo2

Di Shepherd is a Master Trainer and Founder of local Outdoor Fitness provider ‘ibelieve fitness’ operating out of Ryde Park.

For more details visit: www.ibelievefitness.com.au

Follow on Facebook and Instagram – Search ‘ibelieve fitness’

Diet Consultations at Fine Form Physio!

Shadia Jammal Dietitian for Fine Form Physiotherapy RydeYes! The rumours are true, I have begun giving diet consultations at the Fine Form Physio clinic and have already had the pleasure of meeting some of you. My consultations are covered by private health insurance so you can pay a gap for my services just as you would with Physio*.

I am consulting at Fine Form Physio all day Thursday’s and Saturdays. My specialities include but are not limited to:

-          Weight Loss

-          Muscle gain

-          Diabetes

-          Sports Nutrition

-          High/Low Blood pressure

-          Pregnancy/Breast-feeding

And much more!

You may call 80686776 or email admin@fineformphysio.com to enquire or book my services.

*Your health fund may or may not include Dietetics in its covered services. Always check with your health fund to see if Dietetics is covered and they can tell you the amount that they will cover for each session.

New Years Health & Fitness Resolution Tips – Di Shepherd, ‘ibelieve fitness’

I am not a massive fan of the term ‘new years resolutions’, as I honestly feel that every day you get a chance to reset your goals and focus on making change for the better.

Di Profile_logo2The problem with a lot of ‘resolutions’ which are set around health and fitness goals, is that most people set out to achieve a MASSIVE goal- trying to achieve TOO MUCH IN ONE BIG HIT – and inevitably fail with the idea of lots of change to their current lifestyle. On top of this, there is usually little focus, planning or direction to achieve these huge goals as well making it really challenging to stick to them.

It’s a much healthier ‘mental path’ to achieving your health goals for 2017 by implementing small changes little by little in order to create a HEALTHY LIFESTYLE…. training your self and your body to form every day habits which ultimately lead to bigger long term results!

So try setting out a few smaller changes, which you can implement one by one. It’s so much easier to stick to changes which are implemented in this way.

Here’s some examples of some smaller changes that you may like to implement to achieve a healthier lifestyle

  1. Drink a cup of water on waking to kickstart your metabolism
  2. Prepare healthy snacks at the start of the week
  3. Get to bed earlier each night so you can wake up early
  4. Pack your gym gear the night before you go to bed
  5. Drink 2-3 litres of water each day
  6. Stay active for at least 30 minutes each day
  7. Get up from your desk at work and move/stretch/walk every hour
  8. Pack a healthy lunch each day rather than getting take away
  9. Exercise 3-5 times per week
  10. Eat fresh veggies and fruit every day

It takes 21 days to create a new habit – so start by setting a goal of ‘one thing’ for the week, and stay consistent with that change for at least 21 days in order to train your mind and body to accept the change. Eventually it will become second nature and your healthy goal will become a new healthy habit that you just can’t live without!

You will feel so much better about yourself achieving these smaller and more realistic goals, putting an end to the stigma attached to New Year Resolutions, and help you move closer to your health and fitness goals.

Have a wonderful New Year! Cheers, Di x

We have great outdoor training options at ‘ibelieve fitness’ and we would love to welcome you along to a ‘ONE WEEK FREE TRIAL’ so you can find a session that suits you best! Lots of convenient training times – Sunrise, Mid Morning and Late Evening – and loads of variety across Boxing, Circuit, Cardio and Interval/Strength Training so there’s something for everyone. Limited spaces available – Just drop us an email info@ibelievefitness.com.au to find out more!

Di Shepherd is a Master Trainer and Director of local Outdoor Fitness provider ‘ibelieve fitness’ operating out of Ryde Park.

For more details visit: www.ibelievefitness.com.au

Follow on Facebook and Instagram – Search ‘ibelieve fitness’