Holiday Fitness Ideas and Tips

The summer holidays are known for food, festivities and feeling flat at the end of it all! You can easily avoid that Boxing Day bloat with a few simple practical steps.

1. Eat a hearty, nutritious breakfast

By starting every day with a substantial breakfast, you avoid overeating and ensure your metabolism is awake and satiated before the indulgence starts. Ensue you include high protein options such as yoghurt, eggs or even a protein shake. This will keep you full and sustained while you prepare meals or organise travel to your events and family occasions.  people dancing on a cliff at sunset

2. Stay hydrated: stick to water with meals.
people running into the ocean

Alcohol and coffee consumption can easily skyrocket once the holiday break begins (and in the last few weeks of work). They become a vicious partnership as you use coffee to get through sluggish mornings and wind down from lunch with wine and spirits. Cognitive Behavioural Therapy (CBT) has a technique where you can associate a new habit with an existing one to produce a change in behaviour. Add more water to your day by ensuring you have a large glass of water with every meal (and snacks). This will reduce false appetite; keep you hydrated and break any unconscious drinking habits which creep up over the holidays.

3. 30 minutes of novelty a day

The change in routine over the holidays makes keeping a routine almost impossible. You might be relaxing away from home or trying to prepare your home for guests and visitors- how do you find time to workout? One strategy is to make yourself do an activity advent (like the advent calendars with chocolate) where you find a new activity to do every day for only 30 minutes.

Some ideas include:

  • Learn a YouTube or TikTok dance routine with friends or family

  • Take a 30 minute Christmas lights walking tour of your neighbourhood

  • Use social media to see if any of your friends need their pets walked and take their pet out for 30 minutes (and be a great friend!).

  • Download the GeoCaching app and see what is hidden around your area.

  • Hire snorkel gear and explore the shore dives on the Sunshine or Gold Coast

  • Set a timer and do a 30 minute prune of trees in your yard- a quick tidy up can make all the difference!

We’d love to hear your ideas- next year we may put the best ideas together for a 12 weeks before Christmas fitness challenge!man backflipping off a boat into water

Keep moving now and thank yourself in the New Year!

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Need a personal trainer Brisbane Northside? Let’s go!

Searching for “personal trainer Brisbane Northside”? We offer a full service gym experience in a private studio just off Sandgate Rd in Virginia. Our trainers work one-on-one with you (or with a training buddy or two for added motivation and shared cost) to keep you on track and committed to your fitness goals. For as little as $25 (3-on-1 training session) or $11(10-pass group fitness classes) you could be sweating and smiling at your new local fitness studio.

 

The 3 things you need in your Brisbane Northside gym.

We’ve been training our clients for over 15 years and there are three surprising things you NEED in your gym:

  • Easy parking: when you are establishing your routine or committed to the progress you’ve made, you don’t need the hassle of parking before you even arrive. Our cosy side street has easy street and driveway parking so you can step out of the car, stress-free.

  • Air-conditioning: Brisbane is hot and even mid-Winter we will have you sweating. You will appreciate the cool breeze of our hardworking air-conditioning system even as you push through the final sweaty sets of your program.

  • Consistency: our dedicated team and regular clients appreciate the routine of our studio. 24/7 gyms suit some people however our core clientele find the commitment to a set time every week. We text you the day before even if you’ve been coming for years- we have our routine locked down and we are committed to yours!

 

We didn’t list knowledgeable trainers and comprehensive equipment because that is something we will prove. Our clients can confirm this:

 

 

Search no more, we are right here.

 

You don’t need to look further than your local area for a personal trainer, you’ve found us. The next step is to text or email and set up a training session so you can keep the momentum which led you here. Get in touch and we will guide you through your objectives, set some goals, and begin the best workout habits you never knew you had in you!

 

Text or email Recharged Personal Training now!

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The Best Arm Workouts For Women

Whether you want upper body strength or toned, muscular looking arms doesn’t matter-you need to target the same muscle groups in your arms, shoulders and back. A combination of weights, high repetitions and a variety of movements will improve your strength. Muscle definition is determined by what you eat because body fat is the layer over the muscles so the lower that is, the more ‘ripped’ you look. So how do you plan to get started?flexed female bicep

Arm Workouts Need Back Workouts

Personal trainers understand from years of experience that targeting one body part isn’t going to bring you success. The whole body works together so you need a strong back to support strong arms. You also need a strong core (abdominal muscles) to support your back and your legs and butt need to balance out your upper body. There is no way to avoid it- the best arm workout must be part of a full body workout.womanin gym gear using lat pull down machine

The Best Arm Workouts To Start At Home.

Here are the best arm workouts you can easily do at home:

  • Push ups (or press ups if you are American) are a fantastic full body exercise with a strong focus on the arms. The angle and width you place your hands at will change the muscles being worked. Elevating your hands (on a bench or step) or pressing from bent knees are a great beginner step to relieve some of the strain.

  • Tricep dips can be done with the heel of your hands on a chair and your body bent at the knees facing away from the chair. You lower your body with your arms and feel the weight as you push back up to a 90 degree angle.

  • Pull ups are working your biceps and back however they can be quite challenging at first. Lie under a table and use the edge of the table to lift your chin to the table from underneath while keeping your body straight and strong.

To truly get the best results you need to be coached on technique by a professional. For as little as $25 per session you can share a personal trainer with a friend and kickstart your strong arm poses for 2022!woman flexing bicep

Contact us to start with a personal trainer.

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How much does a personal trainer cost in Brisbane?

sunset over the brisbane river and story bridge

If you search “personal trainer cost Brisbane” you might be looking for a dollar amount (the average price is $60 but it ranges from $35 – $100). However the true price is a bit more complicated. Because the money you pay per session isn’t the only price: you also have travel, motivation, hygiene and compatibility. Here is some pricing you haven’t considered…

Cancellation fee.

 

Getting hit with a cancellation fee from a gym sucks. But the true cancellation fee is the one you issue to yourself when you don’t turn up to your session. You might be feeling ‘a bit run down’ or decide your scratchy throat is the start of something serious. However we have found that 90% of these are excuses.

We have a 24 hour cancellation policy (you pay for the session if you cancel within 24 hours) because we actually want you to turn up.

And since we introduced this policy, our clients have been more consistent and committed than ever. You know if you are really sick (and please, stay home and get well) but sometimes the best cure is a solid sweat. woman doing squats with a red resistance band

Group training

Personal trainers provide tailored fitness programs and supervise your workout to ensure your technique is good and you don’t cut corners. However you can still have a personal experience in a group of two or three! A great way to cut costs and still get a high quality workout is to team up with one or two mates and share the cost. For as little as $25 each you could be getting million dollar service and keep each other motivated. What are you waiting for?shoes, watch, dumbells and resistance band lain artfully on the floor

COVID safe

Heavy breathing and lots of sweat can happen when you are working out. In busy, high traffic gyms this can increase your risk of exposure to COVID. Our small studio is rigorously cleaned to protect our clients and their loved ones from exposure. Our hygiene protocols (handwashing on entry and BYO towels and water bottles) are just simple habits we put in place to ensure your safety. Many of our clients work in first responder and essential service roles so we take protecting them, and our community, seriously. Our compact studio has everything you need without the foot traffic.

Contact us for a studio tour or book a session!

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What is the difference between a fitness trainer and a fitness coach?

Your goals.

Triangle of people running along a street
What does a fitness trainer do?

A fitness trainer maps out specific training goals for when you’re working towards a particular goal, be it a triathlon, team sports or an adventure holiday such as hiking the Andes. Your trainer will identify the functional strength and mobility you need and create a program to develop those areas. Our Recharged trainers have years of experience working with athletes, and have guided their own athletic achievements, giving them the expertise to create evidence-based, cutting-edge regimens. Book yourself in today!

Barbell with out of focus men in background

What does a fitness coach do?

A fitness coach is the person who helps you establish and maintain your regular exercise routine, in circumstances such as coming back from injury or committing to better health. Our Recharge team members set up an exercise program that fits your ability and, during workouts, will make small adjustments to ensure you stay right on the edge of challenge. Coaching sessions even just once a week can make the difference between feeling too tired to exercise versus pushing through the fatigue for that sense of satisfaction and boost of endorphins at the end.Man holding barbell aloft covering the face of another man in the background.

A personal trainer is both

A personal trainer is both a fitness trainer and a fitness coach (and occasionally a pest for your own good). They’re someone who can respond to your energy and ability on the day to help get the most out of you. When you commit to a weekly or bi-weekly training program, you invest in your most valuable asset: your health. And at Recharged, we’re here to help all the way, with trainers who can remind you of the bigger fitness picture when the lure of the snooze button seems more enticing. Don’t leave us hanging! Book a studio tour today!

Make the decision today to improve the rest of your life.

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Meet the trainers: TC

woman taking a rest with arms over weights Recharged Personal Training is a tight team of trainers who live fit and active lives in tandem with you. Choose a personal trainer who you get along with but who also trains in a way you respond to. Today we are talking with TC about her fitness journey.

How did you become a personal trainer? What other careers have you contemplated?

I started my personal training career when I first moved to Sydney. Before then I was living in California and working for The California Innocence Project, which helps exonerate people who have been wrongfully convicted. Helping others has always been a passion of mine.

I have been an athlete my whole life and train as if there’s no tomorrow. Between helping people through philanthropy and continuously challenging myself in fitness, I thought becoming a personal trainer will allow me to do both. Helping people with their fitness, building confidence, and improving overall health is such a privilege and excites me when I get out of bed everyday.

What is your biggest fitness/ sporting moment?

My biggest sporting moment would be setting several club swimming records that stood for many years. I am also proud of being one of two girls who qualified to play on an all male soccer team that won several championships.

What has been your most challenging physical experience?

Running a 200 mile (322km) relay race over 24hrs, through varying terrain, and with little to no sleep. Doing this kind of race taught me how powerful the mind is and about your ability to overcome physically challenging events, even when you body is depleted.

How do you motivate clients who are struggling to complete/ commit to a workout?

By sharing my own fitness experiences both good and bad, the client is able to relate, and feel as though they’re not alone. The struggle is real for everyone. Each client is unique and will respond to motivation differently. Keeping that in mind, I like to motivate my clients to stay consistent with their workout routine, push through to the end, stay positive, and remember little steps equal big changes in the long term.

personal trainer helping a client at the rower machine

What have you learnt in your years of training other people?

The most important thing I have learned from training others is… you can’t assume anything. I completely understand every person’s story is different and often people will surprise you when you least expect it.

Who is your fitness idol? Why?

I have a lot of fitness idols but someone who I admire for his work ethic, morals, beliefs, competitiveness, coaching, and sportsmanship is John Wooden, who coached UCLA to 10 National Collegiate Athletic Association (NCAA) basketball titles.

What is one exercise/skill you wish you could do/have?

I wish I could do more than 20 pull-ups.

woman taking selfie in mirror at the gym

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