Hi guys and gals, happy Saturday, I spent mine feeling nauseous from what appears to be gastro or food poisoning 😂 it is what it is. However, I thought this post could be useful for you all if you're looking to lose weight or maintain your current weight. -
It's pretty simple, have 80% clean foods that are unprocessed, generally low calorie high volume.
Then eat 20% dirty or fun foods, comprised of processed, fastly digestible, high g.i. low fibre foods that taste sooo damn good 😂😂
That's it! That's the 80/20 diet, map out your meals for the week to, this will help heaps! You should get 3-4 fun meals in that way per week.
Have a great weekend y'all! 😘😘😘😘🥰🥰🥰🥰
The Urban Developer recently reported on the rise and rise of Australia’s Self-Storage Sector.
With estimates that the Australian self-storage industry – worth just over $1 billion per year – has close to $5 billion of untapped potential, now is a great time to invest in an iSpace.
To read the article visit our Facebook page.
OUR DIETITIAN IS IN Women's Health Australia// Have you checked out the latest August edition of Women's Health Magazine Australia? @womenshealthaus
✔️ Our Accredited Practising Dietitian Stefanie has contributed to an article about sustainable weight loss strategies alongside some leaders in the field of nutrition research and weight management psychology.
📙 Check out the article next time you're in-clinic and read up on Stef's hot tips for sustainable healthy eating and behaviours to find your healthy weight!
All eyes on Spotless stadium tomorrow night with the Sydney Derby on!
Well done Team Harcourts Shire Living! Super proud of our team and our award winners, Julia Greenacre and Patrick Lam at last nights NSW quarterly awards. Keep up the wonderful work! 💙💙💙
Just Listed | 86 Coonong Road, Gymea Bay
Just Listed | 83 Wonga Road, Yowie Bay
▫Open for inspection ▫
Get out of the house tomorrow, it might be the day you find your dream home.
Come and look at the great properties we have on offer.
12 Wallami Street, Caringbah – 8:45am (Auction)
150 Cawarra Road, Caringbah – 10:30 – 11am
32/2 Corea Street, Sylvania – 11:30am – 12pm
9/60 Kurnell Road, Cronulla – 11:30 – 12pm
5B Best Crescent, Kirrawee – 12:30 – 1pm
17/271-273 Kingsway, Caringbah – 1:30 – 2pm
23 Kitchener Street, Caringbah – 2.30pm
#sarahstreetteam #sarahstreet #greggilbertrealestate #caringbah #kirrawee #cronulla #sylvania
Cronulla Park, Circa 1910
👶🏻👧🏼👩🏻🤰🏼🤱🏻Mums of the Shire aim to connect local mums with kids of all ages. We collaborate with business in the area to bring relevant, engaging content, special offers and events to our community. Check out the link in our profile for more info 👆🏻
ARE YOU A TRADIE? OR KNOW A TRADIE? 🔧// August is Tradies Health Month!
. ☕With access to nutritious foods on worksites, early starts and the temptation of an egg & bacon roll from the local, adequate nutrition and hydration to keep you working at your best and reaching your goals can be challenging (but not impossible!)
. ✔️Stef's top tip for nailing healthy meals and snacks whilst on the job is all about PREPARATION!
. 🐟 Preparing your meals and snacks the night before or on the weekend that require little heating or don't require a fridge can be a lifesaver! Tinned fish on wholegrain crackers with a piece of fruit can be a nourishing snack or light lunch.
Warning: Purchase of this sporty AERAS model can cause excessive envy and send shockwaves through your neighbourhood 🙃😜⠀
Toyota Estima AERAS 3 is an absolutely unique family vehicle! 🚘⠀
Very rare top of the range 2013. 💎 Drives like a dream. 🌠⠀
Full service history! 💪⠀
🔹Original Export Certificate⠀
🔹Spare Proximity Key⠀
🔹Electric Sliding Doors⠀
🔹7.5in Brand New Central Display with in built GPS already installed⠀
If any questions, please DM, call📲 or text📧!⠀
#toyotaestima #awdtoyota #bestpeoplemovers #familyawd #awd
tonight’s twilight set up...
Nice big entertainer in Kirrawee hitting the market this weekend.
As Physios we really want to take care of the Tradies. So ask your mate who is a tradie if he's putting up with pain to come and see us. As evidenced-based practitioners we can help sort it out.
|| iSpace || What will you use your iSpace for?
Is your business overflowing with boxes? Don’t invest in a bigger office. Invest in an iSpace.
For more information visit our website or call Damen or Hayden on 02 9546-3555.
Fresh blonde ready for summer 🔥 Using our #redken
Shades EQ Gloss we can achieve gorgeous platinum tones increasing extra shine to create a natural, soft finish 🙌🏽 blonde babe by Kaine
Get your Drag Bingo fix TONIGHT, Darlings! 3 fabulous venues, 3 fabulous queens! Balls drop 7:30 PM! 💋💋
There are some things that shouldn't be put off. If you experience any of these signs, book your car in ASAP.
Finding a good coach can be tricky. Sometimes it's costly, sometimes you end up with one that just trains you goes home and that's that. However, id like to help you navigate in that space seeing as I've been a pt at many different places and trained under many different pt businesses. -
A good coach will evaluate your goals. If you want to lose 5 kg or run 100 metres faster or get more flexible, they will find out what it is you need their services for. -
A good coach will do initial testing. So if you want to lose weight, they will take photos, measure you and check your scale weight. If you want to get stronger they will do calculations to determine your strength or 1 repitition max at a particular weight. -
A good coach will be open to new ideas. For me lately that has been understanding the importance of eating multiple times a day and it's effect on binge eating. Additionally, adapting more bodybuilding training to my 1v1s to accommodate targeted muscle growth in highly specific areas. -
A good client must stick to the plan. You won't know how good your coach is unless you stick to his or her plan religiously. Too many people give up too fast. Wait 2 months, you don't get good bring it up with your trainer, they should revaluate and if they don't, get a new trainer. -
I hope you're all well, peace, love happiness. May the sun shine, birds sing, and puppy dogs be a plenty on this lovely Wednesday xxx 😘😘😘
I don't know about you, but there is something fascinating about this car... Is it the 20in alloy wheels? Or maybe the shimmering of the black paint? 😃⠀
This phenomenal Rider Autech 2011 with sunroofs didn't stay long ... less than 24 hours.⠀
Customers are very happy, especially with Bose sound system... although its subwoofer has taken neatly half of the boot space...😂⠀
#nissanrider #bestpeoplemovers #nissan #elgrand #riderautech
There's so many ways to skin a cat. Fact is we're all unique, so each one of us requires a unique approach to whatever it is we do. -
This applies to fitness too. So whether it be high reps, low reps, high volume, low volume, increased frequency. -
If you haven't gotten results in 3 months from consistent training according to one methodology, then it's time to switch up your training. 😘😘😘😘
Miranda Public School and War Memorial circa 1918
Day 1 post City2Surf ... the evidence suggests 'active recovery' is more beneficial than complete rest post intense exercise. This could range from moving about more frequently to a dedicated walk or even a light workout. Now is it just soreness or do you have an injury? Sometimes hard to tell. Is something swollen?Rest.Ice.Compression.Elevation is your friend. Call us on 95244004/ 9568 3779 if youre concerned about something.
| 6 Putland Close, Kirrawee | $550.00 Per Week
A rare opportunity to secure a well maintained brick home set on a large block of land with a north-east facing backyard. With a gentle slope to the street, the home is set in a quiet cul de sac, all within walking distance to Kirrawee shopping village, schools and train station.
For more information on rental properties visit: https://www.highlandproperty.com.au/renting/
#highlandproperty #realestate #kirrawee #centralconvenience #highlandpropertyagents
Special deal for new & current clients ✨
Disclaimer: This is NOT A WEIGHT LOSS CHALLENGE ITS A LIFESTYLE YOU CAN ADAPT TO & USE FOREVER & REACH YOUR GOALS
BODY TONE & TIGHTEN PROGRAM ⚡️⚡️⚡️
This program is aimed to help you achieve more, to achieve EXTRA results than with Bootcamp alone.
For those looking not only to achieve greater fitness, but want to shred fat and uncover sculpted muscle built from bootcamp. Uncover your hard work!
If you attend 2 + sessions per week of bootcamp, price is $10 per week on top. 💦💦💦💦💦💦 One session per week of bootcamp , program is $15 per week on top.
PROGRAM INCLUDES: 💫Weekly weigh in with body fat analysis 💫Waist, hip, upper thigh & upper arm measurements 💫Access to private nutrition facebook forum with daily fat loss tips, fitness and food hacks, and Q & A's (interactive) 💫 Basic meal and nutrition guide to help take the stress off thinking & cooking to fit your goals 💫KK8 Shaker 💫2 x Fitness magazines 💫Weekly 3 x serves of delicious protein powder
EXCLUSIVE DEAL 💥💥
WHOLE 5 WEEK BOOTCAMP UNLIMITED ACCESS & PROGRAM PACKAGE $175 (SAVE $25 off bootcamp AND program) 💥💥5 weeks of PROGAM ONLY= $70 💥💥5 weeks of PROGRAM + WEEKLY 30 MIN PT SESSION = $180!!
($35 per week including program! PT usually $28 alone!) ⚡️⚡️Offer available for a limited time only!⚡️⚡️ TAG A FRIEND YOU WANT TO GET MOTIVATED WITH 💪🏽😉
MUMS BOOTCAMP (Kid Friendly)
9:30AM & 5:30PM
MONDAY TUESDAY & THURSDAY👩👧👦 👣 SPOTS AVAILABLE! 👀
Special Offer for the month on the following 🌈☀️🌈☀️ Bootcamp: 💫 $12 casual 👉🏼 Package available
PARTNER PT & PT (MALES INCLUDED)
MONDAY TO FRIDAY
7AM,7:30AM, 10AM, 5PM 👫 👉🏼Package available 💫 Starts from $15
Tag a mate you think may be interested...and tag yourself!! Start together!! You'll NEVER be "ready"
You just gotta take the initial first step!
MESSAGE ME for extra details and to BOOK YOUR SPOT NOW!
🎈2018 CLASSES RESUMING!🎉 Start Date : 29th Jan
This year will be THE GREATEST YET! 👉🏼I'm planning to : ⭐️ INSPIRE more people to join in bootcamp and to not feel intimidated or "not fit enough"- YOU GOTTA START SOMEWHERE! ⭐️MOTIVATE more of you to STOP PUTTING IT OFF and get STARTED- life is too short to "wish" for something...ACT ON IT! ⭐️ACHIEVE RESULTS with you and to accomplish YOUR GOALS and DREAMS 🏃🏽♀️ ⭐️FEEL AMAZING and proud of your decision to become a better YOU! Not just for your friend, partner, or family member, FOR YOU!
My bootcamp isn't like all the rest. ☝🏼I can be tough, but I'm not a "Yeller." ✌🏼I can push you to your limits, but I'm not a "torturer". 3️⃣ I can make you work hard- but not "till you vomit". 4️⃣ I make it fun- without being "soft" or making the class "too easy"...in fact, its never "easy". 🖐🏼Your here for a reason. Your paying me. So I'm going to give you not only a great SESSION...but a good TIME! 🎶 💃🏼 I play the best tunes from all eras- just ask my loyal clients 😆🤘🏼 👍🏼I just want my clients to have FUN, a laugh if they want to, bring young children if they need to, PUSH through their barriers and STRENGTHEN not only your muscles, but your mind 👊🏽 I will be posting my NEW TIMETABLE AND PRICE LIST IN THE NEXT 2 POSTS!
Tag a friend! Stay accountable! Do it together!
Plan👉🏼take action👉🏼ACCOMPLISH 😉😁 Link to TIMETABLE & PRICES in BIO 💕💁🏼
Bootcamp May Be coming to an end this year...But WHOS KEEN FOR A FRESH START NEXT YEAR?? BOOK your PT / Group time slot NOW or checkout the Bootcamps already running!
Checkout "KommandoK8 Fitness" FACEBOOK page for NEW Timetable and new PRICE LIST 🎈🙊👏🏼😉❤️💥🎶
Christmas is NOT the time to start getting lazy...🙅🏼 🍫🍰🍪🥐🍞🧀🍤 🎅 🎄 🎁
If your eating MORE why would you do LESS?🤷🏼♀️ Don't settle for less than best 👸🏼 #foodbaby
9:30am Bootcamps in the Shire- can't think of a better way to spend my mornings than in the beautiful sunshine ☀️ with these beautiful ladies!
All shapes, ages and sizes and all working towards their own personal goals!
Each day is a step closer to what you want- and each day you are making an improvement!!! I 💗💗💗 inspiring others and helping them achieve their goals 👌🏼😊🙌🏼💪🏼💁🏼 #empoweringwomen #livelouder