NAVIGATING THE SILLY SEASON – Di Shepherd, ibelieve fitness

iBelieve fitness RydeThe ‘silly season’ is just about upon us and you probably have lots of end of year functions to attend and navigating all of these parties can make it really tricky to stay focused and on track with your health and fitness goals.

My advice is ‘moderation’ for every day life and the same applies at this time of year too. Navigating these end of year gatherings with a few simple ideas can reduce your chance of a blow out or sabotaging the efforts you have already put in to date. Here’s a few tips:

1/ Ensure you Fit in Your Workouts – prioritizing your workout schedule over this period is even more important than ever before. Don’t let the invites to end of year gatherings push your workout sessions out of the picture entirely. Make sure your workouts are on the calendar first before you start scheduling in all the party invites – or if there is a clash, shift your workout to another time or day to make it up.

2/ Eat before you go – Try eating something light and healthy at home before you go. Heading out on an empty stomach usually results in heading to temptation foods first and/or over eating. Arriving with a little bit of food in your system really helps to reduce blowing out with unnecessary snacking and unhealthy options.

3/ Offer to take a Plate of Food – This way you can make sure there is at least something healthy on offer at the party. There’s lots of healthy options and the easiest ideas are a simple plate of fruit or cut up veggies with hummus dip – get creative with the type of veggies or fruits you choose – especially with fruit as there is so much great variety in season at this time of year. My favourite seasonal fruit for this time of year is mango! And it’s always a great hit with adults and kids alike.

4/ Be Conscious of How Much You are Nibbling On – while you are chatting away it can be super easy to over indulge on nibbles – especially the unhealthy hot food that might get served at gatherings like sausage rolls, meat pies, chips and crisps. This is why eating before you go can make it easier to hold back or refuse the naughty stuff that gets passed out. Avoid the urge to reach out every time a plate of food gets passed around and ask yourself if you really are hungry or just eating for the sake of it and if the food you are being offered has any nutritional value.

5/ Drink Plenty of Water and Limit Alcohol – go easy on the alcohol and make sure you have plenty of water which will also keep you fuller and help avoid the sweet temptations that may be on offer. Alcoholic beverages are just empty calories and as a diuretic your body then has to waste energy ridding it from your system before it can even burn anything else off. You can certainly enjoy yourself with a glass of wine, just avoid going overboard with binge drinking and ruining your hard work…. besides nobody enjoys a hang over or a drunk!

 Lastly, avoid the OVER INDULGING! Let’s face it, this time of year always presents us with a few unhealthy foods and desserts – you can still have the in moderation – just don’t go overboard and choose wisely!

Enjoy the Party Season and Stay on Track! – Best wishes & 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 plus Mummy Bootcamp with complementary Nanny Service – with loads of variety across Boxing, Circuit, Cardio, Interval/Strength, Speed & Agility Training so there’s something for everyone. We operate locally out of Ryde Park and Ryde Public School.

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 weekdays and Ryde Public School on Weekends

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

Follow on Facebook and Instagram – Search ‘ibelieve fitness’

Protein Yoghurt Review

We all love our yoghurt and the expansion of Greek yoghurt in the market is an example of how well liked the rich strong flavour of Mediterranean yoghurt can be. Chobani set the standards for Greek yoghurt in Australia, boasting a high protein content with minimal fat and it sold me on its thick lusciousness.Shadia Jammal Dietitian for Fine Form Physiotherapy Ryde

 

The yoghurt market in the last 3 months has seen a huge influx of high protein yoghurt-types from a variety of brands producing products such as YoPRO, Quark and Icelandic yoghurt.

 

I’m going to look at a few of the popular ones and rate them (so I can do all the hard work for you). But firstly, what’s the difference between Greek yoghurt, Quark and Icelandic style yoghurt?

 

Well, Greek yoghurt is a strained normal yoghurt to make it thicker it has a strong taste and because it’s more concentrated this gives it a higher protein content.

 

Heating soured milk or adding an acid to milk, rather than fermenting it the way traditional yoghurts are made, makes quark. It is less tart than Greek yoghurt.

 

Icelandic Yoghurt or Skyr is just like Greek yoghurt but it’s strained for longer, this gives it s thicker feel and it’s less acidic as Greek yoghurt.

1 being the least creamiest/tartness to 5 being the most creamy/tartness

 

Name Health Star Rating Protein (g) per Serve Calories per serve Tartness (1-5) Creaminess (1-5) Description
Chobani Greek yoghurt – Plain 0.5% 5 16.5 97 5 3 Nice and tangy with the least amount of calories per protein
Woolworths SKYR Icelandic yoghurt – Natural 5 16.3 103 1 5 It’s great for those who want a source of protein but nothing too tangy.
Rokeby Farms – Quark yoghurt – Natural 5 17 113 4 2 Nice and thick, it would make a great substitute for creams and sour cream in recipes
Rokeby Farms – Quark yoghurt – Vanilla 5 14.6 128 3 2 A bit of a grainy texture.
Rokeby Farms – Quark yoghurt – Strawberry 5 14.8 129 3 1 Thicker than the YoPRO strawberry
Danone YoPRO – Plain 5 17 99 1 4 Creamy with little sourness.
Danone YoPRO – Strawberry 5 15.4 95 1 4 Almost like whipped yoghurt, less strawberry tasting than the Rokeby farms but less sugar at 6.4g compared to 10.4g.

 

 

My Pick?

 

Quark strawberry for flavoured and Chobani for plain

 

References

Carolyn Brotherton. 2016. What is Skyr?. http://www.cooksscience.com/articles/story/what-is-skyr/

 Shadia Jammal
Dietitian & Nutritionist APD, MNutrDiet, BAppSc.

Shadia is available for private Diet Consultations at the Fine Form Clinic on Thursdays and Saturdays. Call 80686776 or email admin@fineformphysio.com to organise an appointment.

 

 

Reset your Exercise Routine with the start of the New Term

The new term has just started for us and the commencement of a new session always excites me. Whether you have fallen off track from your original goals or you already achieved something amazing at the end of your last training period, the beginningiBelieve fitness Ryde of a new term always presents a chance to reset and refocus your goals in order to strive for a new achievement by the end of term.
Here are some things that you may like to consider:
1/ Set a Realistic Goal. Setting yourself an unachievable goal just sets you up for failure. So be realistic in the goal you set yourself, whether it be weight loss, changes in dress size, cardiovascular fitness, strength or tone – make sure it is a ‘SMART’ goal – specific, measurable, achievable, relevant/realistic and timebound.
2/ Create a positive mindset. Reset your mind and focus on the positive steps you need to take to achieve your end goal. Mind over Matter plays such an important part. Create a vision board of what you want to achieve or how you want to feel at the end of the day. Don’t let negative self talk or self-doubt cloud your goals. Instead set yourself some positive mantra’s and routine to help you navigate your path to achievement.
3/ Preparation. Set yourself up for success with preparation at the start of the week. This can include cleaning out the pantry and fridge on the weekend and restocking with fresh fruit and vegetables and making time to meal prep particularly if you are going to be busy – like cooking up some healthy stir fries and freezing them for meals on the go when you just don’t have time during the frantic work week. I also recommend preparing your healthy snacks, like portioning out ziplock bags of almonds, or cut veggies with a bit of hummus ready to go or making up some bliss balls to grab on the go. Working out what you are going to eat for the week helps you stay on track and means you are less likely to grab convenience fast foods. Remember, you can’t out run a bad diet. 80% of your focus for weight loss goals should be getting your food right. 20% will be your exercise. Lastly I also use the start of the week to give my water bottle a good clean out – including the straw and suction valve if you have a Camelbak Water bottle like me as it always gets super grimy!
4/ Schedule your Workouts and Stick to them! Get your workouts on the calendar and treat them as important health appointments – just like you wouldn’t cancel an appointment with the doctor. Don’t let other stuff get in the way. Make sure you work around your workouts – not the other way around. This is so important during Term 4 when end of year functions and get togethers can start to get in the way and lead you off track. You need to stay committed in order to achieve results so always find a way to work around your scheduled workout time.
5/ Challenge Yourself. Assess the effort you are putting in during your workout. Can you step it up a level? Just going through the motions won’t necessarily give you the results that you really want. Go on just try a little bit harder at your next workout. Remember, if it doesn’t challenge you it doesn’t change you.
Most of all have fun whether you are starting or stepping up your current fitness routine.

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 plus Mummy Bootcamp with complementary Nanny Service – with loads of variety across Boxing, Circuit, Cardio, Interval/Strength, Speed & 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’

Surprising benefits of Friendly Gut Bacteria (Probiotics)

Shadia Jammal Dietitian for Fine Form Physiotherapy RydeThey’re tiny, they’re everywhere and there’s trillions of them living in and on the outside of our bodies. Microbiota live in symbiosis with us fulfilling multiple health benefits for us, their host.
Considerable interest has grown in the past ten years over friendly bacteria and yeasts and how they can influence a wide range functions in the body. Here are some surprising benefits:

1. Inflammation such as inflammatory bowel disease (IBD), psoriasis and atherosclerosis. It is thought that this action is caused by the byproducts of the bacteria and altering T-cell populations.

2. Anxiety and depression. There are still many unknowns about how gut bacteria can influence mental health, however future research looks promising in outlining the specific mechanisms of the brain-gut axis.

3. Obesity. Studies in mice have shown that transplantation of the fecal matter from an obese to a lean mouse result in an increase in weight.

4. Improve oral health and

5. Reduce acne

These methods of action of these benefits are by: protecting against bad bacteria, improving digestion and absorption of nutrients and improving the function of the immunity.

Three ways to grow and diversify your colonies:

1. Reduce stress
2. Eat prebiotics this is the food that the probiotics or friendly bacteria feed off. Basically that’s anything with destructible fibre in it, like: oats, grains, legumes, cabbage and certain fruits.
3. Eat a wide spectrum of probiotics, whether this be from food sources such as yoghurt, kefir, kombucha, good quality sauerkraut, kimchi and probiotic supplements.

References:

Rasnik K. Singh, et al. 2017. Influence of diet on the gut microbiome and implications for human health. Journal of Translational Medicine 201715:73

https://doi.org/10.1186/s12967-017-1175-y

The benefits of probiotics bacteria. 2017. Havard Health Publishing https://www.health.harvard.edu/staying-healthy/the-benefits-of-probiotics

Staying Fit and Active for a Healthy & Strong Pregnancy – Di Shepherd, ‘ibelieve fitness’

iBelieve fitness RydeWe have loads of mums who train with us to get fit and strong after their babies arrive and well beyond that too, and many who fall pregnant for the second, third (or which ever number pregnancy) keep up their training with us for a fit and healthy pregnancy and delivery. If you have a straight forward pregnancy (not considered high risk) there are absolutely fabulous benefits to keeping up your training while pregnant.

 

 

  • Increase Energy. Fitness is proven to release happy endorphins and therefore increase the energy you start to lack during pregnancy. Staying active albeit at a somewhat reduced rate depending on what stage you are at in your pregnancy can really assist to keep those endorphins flowing and give you the energy you need to get through each week.
  • Reduce Stress Levels. Let’s fact it… growing a whole tiny human is tough work on you physically and mentally, and preparing for baby’s arrival can be quite stressful. Keeping up a regular fitness routine, can really assist with managing your stress levels when you keep your body active.
  • Reduced Excess Pregnancy Weight Gain- those cravings are probably going to set in some time over the course of your pregnancy so keeping your body healthy and active during this important time is really helpful to avoid that excess pregnancy weight gain and help produce a healthy baby.
    Generally speaking, it is safe for many active ladies to continue training when they become pregnant at the same or reduced level that their bodies are already used to. However, please note that every pregnancy is different and it is always essential to check in with your doctor to receive official medical clearance to ensure you are safe to continue with your exercise plan. Of course modification will be required as your pregnancy progresses and make certain that you are training with a pre-natally qualified exercise professional.

If you have been sedentary prior to becoming pregnant, it’s not to say that you cannot start a fitness plan however it will need to be at a slower pace and we would recommend starting with walking, swimming or another low impact activity that is safe for your personal situation. Your doctor can advise more specifically on your individual pregnancy and what levels of exercise would be the safest options for you to consider.

Most of all enjoy this beautiful time of your life and embrace your little unfolding miracle.
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 plus Mummy Bootcamp with complementary Nanny Service – with loads of variety across Boxing, Circuit, Cardio, Interval/Strength, Speed & 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’

Five surprising supplements that you can help your training regime

Shadia Jammal Dietitian for Fine Form Physiotherapy Ryde1.      Pickle juice

What: Vinegar (acetic acid), mustard, salt. Yes, I’m referring to the brine that accompanies pickled foods such as pickled cucumbers.

Why: dehydration and cramping, electrolytes from the salt 1.

How: When dehydrated whilst conducting physical activity pickle juice has shown to inhibit muscle cramps

When: Drink as you would Gatorade during an extended aerobic session

 

2.      Chocolate Milk

What: Low fat, chocolate flavoured milk.

Why:  carbohydrate to provide energy and refuel, electrolytes, fluid and protein for recovery. Milk is also less acidic then some sports drinks and can be healthier for the teeth.

How:

When: Pre-exercise and recovery to replace lost fluids, glycogen and repair muscle2, 3.

 

3.      Cola

What: Cola the soft drink

Why: The caffeine content and sugar content can help boost performance and fuel for the remainder of the event

How: During the later stages of an extended event such as a marathon the caffeine can give the additional boost to complete the event and aid performance.

When: Towards the end of the event.

 

4.      Rocket (Arugula):

What: That lettuce used in salads.

Why: The nitrate content.

How: Nitrates convert to Nitric Oxide (NO) in the body, which increases blood flow, reduces oxygen demand, regulates muscle contraction and glucose uptake. Interestingly one must have sufficient mouth bacteria for this conversion to nitric oxide to occur, so refrain from mouthwashes. Include rocket in a pre-workout meal (about 2 hours before) to obtain the NO benefits4.

 

5.      Jelly

What: Gelatine found in jelly, supplements or lollies.

Why: Supplementation can increase collagen synthesis, which can assist in recovery of musculoskeletal injuries in active people.

How: Gelatine provide s the necessary amino acids to increase the production of collagen.

When: Take 15g of gelatine one hour prior to exercise to provide the most desirable effects 5.

 

References

 

1. K.C. Miller et al. 2010. Reflex inhibition of electrically induced muscle cramps in hypohydrated humans. https://www.ncbi.nlm.nih.gov/pubmed/19997012 

 

2. SDA. Dairy and sports nutrition. https://www.sportsdietitians.com.au/factsheets/fuelling-recovery/dairy-sports-nutrition/

 

3. Pritchett K, Pritchett R. 2012. Chocolate milk: a post-exercise recovery beverage for endurance sports. Med Sport Sci. https://www.ncbi.nlm.nih.gov/pubmed/23075563

 

4. SDA. 2015. Fact Sheet Nitrate. https://www.sportsdietitians.com.au/wp-content/uploads/2015/04/120411-Nitrates.pdf

 

5. Shaw G. et al.2016. Vitamin C–enriched gelatin supplementation before intermittent activity augments collagen synthesis. AJCN. http://ajcn.nutrition.org/content/early/2016/11/15/ajcn.116.138594.abstract?sid=829a4a60-5695-41df-bc34-d8742d747e85

 

Fitness Importance for Parents – Di Shepherd, iBelieve Fitness

Di Sherpherd iBelieve Fitness Fine Form Physio RydeOnce you become a parent the last thing you probably want to do is make time to workout. After all the interrupted sleep and running around after the needs of little ones, reality is that most parents are super exhausted and would prefer to be catching up on some zzz’s or taking some time out for relaxation.

 

Now don’t get me wrong, sleep is super important and necessary for recovery and normal every day functioning. So as many people will say to you, rest when you can – especially while baby is sleeping – but also make sure you prioritise exercise.

 

Here are some great reasons as to why prioritizing exercise as a parent is so important – especially if you are a new parent.

 

1.      Create more Energy and Cardiovascular Endurance– regular exercise actually increases energy levels to keep up with the demands of your busy family life.  This results in more energy for day to day routines and also to play with your little ones and keep up with their active play time to engage and have fun with them.

2.      Increase Strength – holding your little one for feed times and constantly picking them up and putting them down can take a big toll on your body. Regular exercise and strength-based workouts can increase your overall strength, tone, core strength, reduce back pain and the ability to assist with lifting demands more easily for your growing children.

3.      Decrease Stress & Increase Mental Capacity – exercise is proven to increase blood flow and stimulates mental capacity to decrease stress levels.

4.      Prevent Post Natal Depression – for new mummas exercise has been proven to help prevent Post Natal Depression, helping to clear the head, help deal with hormonal imbalances and keep the body active for energy and stress relief from the demands of motherhood

5.      Display Positive Image to your Kids – little ones often imitate displayed parental behavior, so showing your children even from a very young age that exercise is important to you can have a very positive impact on their own levels of embracing active play

 

At ibelieve fitness we understand that fitting in exercise around little ones can be challenging, which is why we created workout options to fit in around the demands of parenting. We created Mummy Bootcamp with a complementary Nanny Service to help mummy’s complete workouts with little ones close by on the sideline, and we also have options for early morning and late evening 45min express workouts where you can hand over little ones to another carer for 100% workout focus. And more recently this year we introduced a Baby & Me Yoga Program for new mothers held in a beautiful studio environment.

 

All our Trainers are parents themselves so we understand how challenging it is to fit in exercise around little ones. Come and join us for a ‘ONE WEEK FREE TRIAL’ so you can experience our wonderfully supportive like-minded workout community  Loads of variety across Boxing, Circuit, Cardio, 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’

 

10 Scheming ways to cut calories in your cooking

Shadia Jammal Dietitian for Fine Form Physiotherapy RydeSometimes a whole diet revolution and reconstruction isn’t required to make changes to your weight. When it comes to weight loss the number one priority is reducing calories, because when calories in are less than calories out (exercise) we lose weight.

Here are the top ten tips to lower calories in your cooking or at meals.

1. Add non-starchy vegetables to everything. Vegetables that aren’t potatoes, pumpkin, peas and sweet potato are low in calories, high in fibre, and high in nutrients and phytonutrients. They fill you up but contribute little amounts of calories. so we can eat large servings of these without them impacting the calorie balance for the day! We love things we can eat a lot of!
2. Replace fats: oils/butter/cream/margarine in cooking or baking with Greek yoghurt. Greek yoghurt has the thickness and creaminess similar to that of cream and fats used in cooking and it works as a good replacement 80% of the time, even if you were to swap half of the fat for the yoghurt it would make a considerable reduction in the calories of the dish.
3. Replace potato or rice with cauliflower. Replacing mash potato with mashed cauliflower or with cauliflower rice can reduce the calories in your meal by up to 80% but that’s not an excuse to add butter or oil. Cauliflower rice or mash tastes great and it’s easy to make. Look out for the ready-prepared cauliflower/broccoli rice at Coles or Woolworths, also a good alternative in this supermarket section is the zucchini and carrot noodles.
4. Instead of using an oil based dressing in your salad or butter/oil to flavour your veggies, use a balsamic vinegar or soy sauce to add flavour. That way you’re cutting those extra calories form the oil but still enhancing the flavour of your salad and cooked vegetables. All these little reductions add up.
5. Swap your noodles, pasta or lasagne sheets for a konjac version. With about 10 calories per serve, ‘Slendier’ a brand of low calorie pasta substitutes found in the health aisle in your local Woolworths or Coles are a great way to reduce the caloric load of your next meal. If you’ve tried these products before and were put off by the smell, they now come odour free! Give ‘em a go
6. Change the cooking method from frying or sautéing and opt for steaming, baking, boiling or grilling. Also, using a good quality non-stick pan will reduce your need for so much oil. If a recipe calls for frying of onions  or garlic use a non-stick pan with a little water, this can do the trick with less calories. Steaming, poaching or grilling can reduce the amount of oil needed and produce a healthier less calorie dense meal.healthy food dietitian
7. Use small amounts of food with strong flavours. Fat is usually used to flavour food, using small amounts of stronger tasting foods compared larger amounts of less flavoursome foods can make a difference to the caloric value of a dish. For example, in a pasta dish, use a small amount of Parmesan or Gorgonzola instead of a larger amount of mozzarella cheese and also use spices and herbs to give flavour to dishes.
8. Swap the full fat versions of food for the lower fat options. For example choose skim milk instead of whole milk, light cream over full fat c ream, pork fillet or loin instead of pork belly or ribs, chicken breast instead of chicken leg, beef fillet or sirloin instead of chuck or rib.
9. Use sweeteners instead of sugar or honey. Yes, using sweeteners in small amounts instead of sugar or honey can reduce your caloric load, particularly if you’re one of those people that have tea all day and add sugar to your tea. This can add up throughout the day. Better yet add no sweeteners or sugar at all.
10. Reduce your portion sizes of anything that isn’t a non-starchy vegetable. Protein foods should be the size and thickness of your palm and carbohydrates the size of your fist with each meal.

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’