Results you can keep.

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Truth be told,anyone can get results in 12 weeks, or 8, hell, even 4.It’s easy… Keeping them? Thats a whole other ballgame… Doing it in a way that’s sustainable and allows you to actually have a life you enjoy and do the things you want? Thats another… …And then there is continued progress… that takes a whole other level commitment… Luckily for this superstar, @krowe87, she’s been able to do all of the above, despite a hectic work schedule, travel and a couple of gnarly injuries that happen when you’re pretty much an outdoor adventurer!The past 9 months have flown, but ever resilient Kel has managed to keep making constant change. Sure there has been little ups and downs, but she’s hasn’t let the small things, the setbacks, derail her from doing big things.She wanted to lose some cms to rock the dress in this photo earlier this year, and she nailed it despite working around a fracture. She wanted to reduce her lower body measurements overall, and if you swipe right you’ll see she’s smashing that out of the park.Real changes take time, but if you keep at it they keep coming. Congratulations legend, hardly a week goes by without someone commenting on your accomplishments and many talents (is there anything you can’t do?), keep on inspiring!So whats next for Kel ‘Death’ Rowe? Just chill, til the next episode

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Making Change

Be brave.Heading back into the gym this week may seem a little daunting.You may not look the same physically as you used to.You may not feel the same mentally as you used to.You may not move as well as you used to.Be humble.You may not be able to lift as much as you used to.Or push as hard. Be better.It’s better to start now while the safety measures are strict and the gyms are capped so they’re quiet. The sooner you start, the sooner you’ll reap the benefits.Have patience, leave your expectations at the door and enjoy training again in the open space with equipment you may not have used in months.Work on establishing those healthy routines and habits once more. Consistency is the key to making long term change. Above all be proud of yourself, it’s been a tough year and you are doing this for you. Don’t forget that and let your fears and anxieties stop you from working on the new improved you!#bebrave #behumble #bebetter #workout #gym #fitness #health #selfimprovement #strong #justlift #train #work #strength #selfcare #selfesteem #mentalhealth #prestonpt #southmelbournept #melbournept #wereback #strongerthanyouthink

Be brave.Heading back into the gym this week may seem a little daunting.You may not look the same physically as you used to.You may not feel the same mentally as you used to.You may not Read more…

Making Change

Not another boring brekkieI am forever being asked about breakfast options. When I have clients looking for slightly lower carb breakfast options and want to increase satiety, I will suggest they up their protein and healthy fats. With all the new found freedoms people have been experiencing, this recipe also works well if you have had a couple of wines too many during your fond reunions.Since I am here to help (not judge) here's something you can prep in advance my Smoked Paprika Baked Cauliflower with Pomegranates and Avo smash (cause Melbourne!).This brekkie also contains approx 8 grains of protein so if you add a couple of eggs you have a high protein breakfast to die for! If vegan opt for nut cheese and felafels would be a great addition to boost protein.Makes 4 serves.Ingredients:- 1 whole caulflower- 1 pomegranate (blue berries or other tart fruit would also work)- 1/2 preserved lemon (diced) or capers or olives- 1 whole soft avo- 80gms feta- Juice of half a lemon- sleeve of flat parsley chopped- 1 tsp cumin seed- 1 tsp smoked paprika- coconut oil spray- salt and pepper to taste1. Prep the cauli- Chop or rice a whole cauliflower (or buy pre-chopped)- Blanch with hot kettle water (literally pour over in a colander)- Dry on paper towel.- Spray with a little coconut oil and on a roasting pan on over-proof paper (or in an air fryer).- Dust with 1 tsp smoked paprika, 1tsp cumin and s&p to taste.- Roast about 10-15 mins on a high temperature (200 degrees) or until golden.2. Smash the smash- Combine 1 soft avocado, 80gm of soft feta and 1/2 a lemon juice, stir or blend until smooth3. Plate or put in containers- Add your cauli first then mix in the arils of a pomegranate (of a pre-seeded box of arils), and 1/2 a preserved lemon chopped up- Sprinkle with S&P and a handful of flat parsley per serveMacros: with 2 eggs this meal comes in at roughly 297 calories19 gms Protein16.5 gms of fat13.5 gms carbs

Not another boring brekkieI am forever being asked about breakfast options. When I have clients looking for slightly lower carb breakfast options and want to increase satiety, I will suggest they up their protein and Read more…

Making Change

Everything old is new again.So unless if you've had your head buried in the sand, you're probably aware that gyms are set to open in Melbourne next week.If you are returning to the gym, heres some things to be aware of in order to make your return safe and as risk free as possible.BYO- masks must be worn unless exercising strenuously- towels must be used or you may be refused entry- water, hydration is important!- hand sanitiser, if you are feeling anxious about the experience it might be wise – non fixed items, rollers, mats, bands, pads, etc, better off to bring your own to ensure you have these available as gyms may have removed porous shares items RESPECT- Keep out of others space, many will be feeling a bit paranoid about sharing space- Be mindful of what you express and ask, not everyone will share your views – Keep it clean, put your wipes, bottles, masks etc in the bin and wash your hands- Don't be selfish if you can't attend cancel any bookings well in advance, gym floor availability will be a minimumMODERATION- Don't go from 0 to 100, ease back in, start with a couple of sessions and work up- Don't go back to your pre lockdown weights, speeds or durations- Focus on quality of movement and mobility, not more weight on the bar, you may not have the same ranges of motion available after all of the confinement- Hydrate adequately and consider a magnesium supplement to ease those aches and pains- Don't reward yourself with poor quality food afterward, eat nutrient dense food and protein to help you recover- Rest and recover, make sure you get decent sleep, active recovery like walking, massage and allow enough recovery time between sessions- If in doubt consult an expert. If you are coming back feeling weak, rusty, injured or you are new to the gym, hire a trainer to help you make the transition back smoother and safer.You don't have to go headfirst back into the gym. Exercise consistency and restraint, but enjoy your newfound freedoms. This is something that we've worked hard to earn, so be proud and be intelligent about things so we don’t get locked out again.

Everything old is new again.So unless if you've had your head buried in the sand, you're probably aware that gyms are set to open in Melbourne next week.If you are returning to the gym, heres Read more…