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Look after your health and wellbeing with regular massage. And feel good too! #goldcoastessentialhealth #goldcoastmassage #goldcoastremedialmassage #goldcoastbusiness #goldcoastfitness #pacificpines
5kg lean gains mark surpassed and we still growin 💦💪
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Putting in the hard yards pays off trust me. Set yourself a goal, stay at and you’ll thank yourself down the track 👏
5kg lean gains mark surpassed and we still growin 💦💪 — Putting in the hard yards pays off trust me. Set yourself a goal, stay at and you’ll thank yourself down the track 👏
That confident stroll to the bar knowing you’ve got this lift in the bag! #andfit #crossfit #goldcoast #goldcoastfitness #varsitylakes #peoplefirst
Look at these legends! 
Looking sensational after their body weight blast workout in the park today!

Turning on the winter weather today GOLD COAST!

Who agrees?! 🙌🏼☀️❄️☀️ #kendallfitnessandhealth #uppercoomerafitness #goldcoastfitness #goldcoastbootcamp #groupfitness #groupclasses #grouptraining #bodyweightworkout #sunshine #goldcoastwinter #goldcoastweather #fitlife
Use the safety bars when doing squats to save you if you can't get back up.
Have "safety bar" people in your life too 👭👭
Use the safety bars when doing squats to save you if you can't get back up. Have "safety bar" people in your life too 👭👭
NOURISH TIP #4=⠀
Importance of PROTEIN 🍗 ⠀
Yesterdays post I spoke about carbohydrates and how they are super important to a well rounded nutrition program. Today it's all about protein 🍖
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Protein is probably the best regarded macro and the general consensus among even those not too concerned about proper nutrition/health is that the more protein the better 👍🏻⠀
Protein is the king macronutrient and certainly not to be neglected. Protein is important for: 💪🏼muscle growth and repair 😷 immune function 🙃optimising nitrogen balance ⚖️ making essential hormones and enzymes 🏋️‍♀️preserving lean muscle mass 🥘 & helps keep you fuller for longer ✨The leaner you are the more muscle mass you have, so the more important protein becomes to ensure you maintain the lean muscle 👌🏼
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And protein isn't just meat - it can be found in plenty of other sources including plant based and vegan forms 🍄 Protein powders and supplements are great too to help hit those targets. My favourite is vegan brand @pranaon - clean, high protein content, vegan based so easier to digest and taste delicious 😋
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As a general guide you should be aiming for 1.8-2g of protein per kg of body weight ⚖️ Another good measurement to go by is to try and get at least 20-30g protein at each meal and 10-20g at snacks 🥚
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Not sure what to eat... DM me your email address below and I'll send you a little cheat sheet of what 20g protein looks like 😉
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If you want more nutrition guidance and help let me know, I do fully supported nutrition programming with all my online training clients... as the old saying goes "you can't out train a bad diet" ✌🏼
NOURISH TIP #4 =⠀ Importance of PROTEIN 🍗 ⠀ Yesterdays post I spoke about carbohydrates and how they are super important to a well rounded nutrition program. Today it's all about protein 🍖 〰️〰️ Protein is probably the best regarded macro and the general consensus among even those not too concerned about proper nutrition/health is that the more protein the better 👍🏻⠀ Protein is the king macronutrient and certainly not to be neglected. Protein is important for: 💪🏼muscle growth and repair 😷 immune function 🙃optimising nitrogen balance ⚖️ making essential hormones and enzymes 🏋️‍♀️preserving lean muscle mass 🥘 & helps keep you fuller for longer ✨The leaner you are the more muscle mass you have, so the more important protein becomes to ensure you maintain the lean muscle 👌🏼 〰️〰️ And protein isn't just meat - it can be found in plenty of other sources including plant based and vegan forms 🍄 Protein powders and supplements are great too to help hit those targets. My favourite is vegan brand @pranaon - clean, high protein content, vegan based so easier to digest and taste delicious 😋 〰️〰️ As a general guide you should be aiming for 1.8-2g of protein per kg of body weight ⚖️ Another good measurement to go by is to try and get at least 20-30g protein at each meal and 10-20g at snacks 🥚 〰️〰️⠀ Not sure what to eat... DM me your email address below and I'll send you a little cheat sheet of what 20g protein looks like 😉 〰️〰️ If you want more nutrition guidance and help let me know, I do fully supported nutrition programming with all my online training clients... as the old saying goes "you can't out train a bad diet" ✌🏼
🙏🏻 being happy with life starts with being happy within yourself.
When you don’t depend on other people or things in life to be happy you become free.
🙏🏻 being happy with life starts with being happy within yourself. When you don’t depend on other people or things in life to be happy you become free.
Be the master of your destiny with Shogun Pro 100% WPI. Our 100% NZ GRASS-FED WPI has:
++a massive 29.97g/serve
++ 7.8g/serve of BCAA's
Get it only from our online store now. Link in our bio.

#gymbandit #fitnessmodel #muscle #physique #wbff #goldcoastfitness #leanandmean #musclemodel #musclemania #muscleman #physiquemodel #bodybuilderlifestyle #leanmuscle #leanandmean #bodybuilders #menphysique #hardbody #fitguy #mancrusheveryday #naturalbodybuilding #traininsane #pumped #flexing #naturalbodybuilding #bodyfit #fitlifestyle #supplements #mancrush #shredded #aesthetics
Be the master of your destiny with Shogun Pro 100% WPI. Our 100% NZ GRASS-FED WPI has: ++a massive 29.97g/serve ++ 7.8g/serve of BCAA's Get it only from our online store now. Link in our bio. #gymbandit  #fitnessmodel  #muscle  #physique  #wbff  #goldcoastfitness  #leanandmean  #musclemodel  #musclemania  #muscleman  #physiquemodel  #bodybuilderlifestyle  #leanmuscle  #leanandmean  #bodybuilders  #menphysique  #hardbody  #fitguy  #mancrusheveryday  #naturalbodybuilding  #traininsane  #pumped  #flexing  #naturalbodybuilding  #bodyfit  #fitlifestyle  #supplements  #mancrush  #shredded  #aesthetics 
Any day that ends in “Y” we got your brunch sorted
Any day that ends in “Y” we got your brunch sorted
Register now for the free workout tour Saturday as we put you through some hurricane heat inspired mental training leading up to Gold Coast Spartan Race #aroo  #spartanbodies #spartanworkouttour #spartanworkout #spartanfit #spartanlife #goldcoastfitness ##spartangoldcoast #freeworkout #gcfitness #fitlife #outdoorworkout #spartantraining #workout💪 #ocr #obstacletraining #obstacleobsession #freetraining #getoffthecouch #getsweaty #noexcuses #goldcoastbootcamp #goldcoast
Register now for the free workout tour Saturday as we put you through some hurricane heat inspired mental training leading up to Gold Coast Spartan Race #aroo  #spartanbodies  #spartanworkouttour  #spartanworkout  #spartanfit  #spartanlife  #goldcoastfitness  ##spartangoldcoast  #freeworkout  #gcfitness  #fitlife  #outdoorworkout  #spartantraining  #workout 💪 #ocr  #obstacletraining  #obstacleobsession  #freetraining  #getoffthecouch  #getsweaty  #noexcuses  #goldcoastbootcamp  #goldcoast 
Leg Day!! 🍑 72kg wall sits had my legs feeling like jelly this morning 🔥 check out my face 🤣 
How did you start your Thursday? 💪🏼
Leg Day!! 🍑 72kg wall sits had my legs feeling like jelly this morning 🔥 check out my face 🤣 How did you start your Thursday? 💪🏼
Time to bring something new to your hood? Join the most badass family of Fitness Rebels by becoming a POUND instructor!! As a pro you will inspire and uplift, help change people’s minds along with their bodies and of course you get to make a lot of noise!!! 😁⚡️💚 The early bird price has been extended on the upcoming Gold Coast training ~~ 12th August at @hypehealthclub Currumbin ~~ just head to www.poundfit.com by July 22nd to register and use the code: GOLDCOAST40 to save $40 🤘You will also earn 5CECs with Fitness Australia 🙌 I can’t wait to make noise with you all!!!! ⚡️⚡️⚡️
Time to bring something new to your hood? Join the most badass family of Fitness Rebels by becoming a POUND instructor!! As a pro you will inspire and uplift, help change people’s minds along with their bodies and of course you get to make a lot of noise!!! 😁⚡️💚 The early bird price has been extended on the upcoming Gold Coast training ~~ 12th August at @hypehealthclub Currumbin ~~ just head to www.poundfit.com by July 22nd to register and use the code: GOLDCOAST40 to save $40 🤘You will also earn 5CECs with Fitness Australia 🙌 I can’t wait to make noise with you all!!!! ⚡️⚡️⚡️
Let’s talk health food items...sometimes they’re not what you think!

Don’t get us wrong, we’re not saying go and have a soft drink every day, just be aware just because something it a better choice it may still be hindering you fat loss goals depending on the rest of your diet 😊

#Repost @emily.m.spicer
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Here we are again. Putting to bed false perceptions on fat loss. The idea that food type defines whether fat loss occurs or not... Describing misplaced concepts about quality ingredients as a means to manage or change body composition...
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Consumption of nutrients and quality ingredients is vital for optimal health and there is no doubt that the two juices on the left contain an abundance of nutrients. But they also contain calories and sugar - 1100 of total calories deriving from sugar to be exact. 1350 calories and 275g of sugar in total.
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I did plan to do this graphic with the zero sugar versions of the soft drinks on the right, but this actually displays my point better. While the drinks on the right do not have any nutritional value, seven of the cans combine to 411 calories and 99g of sugar. That’s less than 1/3 of the calories of the ‘superfood’, ‘invigorating’ drinks on the left. In addition, nearly 1/3 of their sugar content.
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If the goal is to alter body composition, every decision you make is important - everything you do means something. This doesn’t mean that you need to worry or be confused as to what you need to do or consume to achieve your goal. It means you need to be objective. You need to understand the basic fundamentals of energy balance and apply that theory to your goal.
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Consuming 1350 calories from the juices on the left may fit your goal. However, I suspect that consuming such a proportion of calories from a drink each week will not necessarily support your goal as well as consuming water and actual fruit, complete with fiber to help with satiety.
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Health and fitness is all encompassing. Many parts of it overlap. But don’t get confused with nutrient intake and calorie intake - while they are both important, they represent very different things. Ideally you want to be smart and get the best of both fa
Let’s talk health food items...sometimes they’re not what you think! Don’t get us wrong, we’re not saying go and have a soft drink every day, just be aware just because something it a better choice it may still be hindering you fat loss goals depending on the rest of your diet 😊 #Repost  @emily.m.spicer ・・・ Here we are again. Putting to bed false perceptions on fat loss. The idea that food type defines whether fat loss occurs or not... Describing misplaced concepts about quality ingredients as a means to manage or change body composition... - - Consumption of nutrients and quality ingredients is vital for optimal health and there is no doubt that the two juices on the left contain an abundance of nutrients. But they also contain calories and sugar - 1100 of total calories deriving from sugar to be exact. 1350 calories and 275g of sugar in total. - - I did plan to do this graphic with the zero sugar versions of the soft drinks on the right, but this actually displays my point better. While the drinks on the right do not have any nutritional value, seven of the cans combine to 411 calories and 99g of sugar. That’s less than 1/3 of the calories of the ‘superfood’, ‘invigorating’ drinks on the left. In addition, nearly 1/3 of their sugar content. - - If the goal is to alter body composition, every decision you make is important - everything you do means something. This doesn’t mean that you need to worry or be confused as to what you need to do or consume to achieve your goal. It means you need to be objective. You need to understand the basic fundamentals of energy balance and apply that theory to your goal. - - Consuming 1350 calories from the juices on the left may fit your goal. However, I suspect that consuming such a proportion of calories from a drink each week will not necessarily support your goal as well as consuming water and actual fruit, complete with fiber to help with satiety. - - Health and fitness is all encompassing. Many parts of it overlap. But don’t get confused with nutrient intake and calorie intake - while they are both important, they represent very different things. Ideally you want to be smart and get the best of both fa
Have you checked out our new menu yet ?  You can’t beat a good shank. Great for these cold days.
Have you checked out our new menu yet ? You can’t beat a good shank. Great for these cold days.
Come in and check out our new and improved vege bowl. Has been very popular. #vegetarian #vegetariangoldcoast
They call it #LifeChangingFitness for a reason. 💯💪⠀⠀⠀⠀⠀⠀⠀⠀⠀
Join in our Free Intro Class tonight, still a couple of spots available! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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5.30pm in Southport. Contact us to book ⬇️⬇️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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📞 0466 239 127⠀⠀⠀⠀⠀⠀⠀⠀⠀
💻 www.crossfitue.com
They call it #LifeChangingFitness  for a reason. 💯💪⠀⠀⠀⠀⠀⠀⠀⠀⠀ Join in our Free Intro Class tonight, still a couple of spots available! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ 5.30pm in Southport. Contact us to book ⬇️⬇️⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📞 0466 239 127⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💻 www.crossfitue.com
When your tribe totally KILLS IT!! 😁✌️
When your tribe totally KILLS IT!! 😁✌️
It’s dark outside but the porch light is on! 
@reboundstadium home of @reboundindoorsports @reboundland and @goldieboxfit. 
#comeplay #boxing #boxfit #goldcoastfitness #travelfit #healthygoldcoast #fitness #currumbin #tallebudgera #palmbeach
When the instructors at @hypehealthclub wear the latest fitness fashion... they rock up in the same outfit by #harmonyinspired 😂
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##HIActive #inspiremoveshine .
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#goldcoast #goldcoastfitness #leggings #yoga #gymwear #gymlook #groupfitness #aloha #harmonyinspired #harmonyinspiredactivewear #flowerprint #pilates #yogawear #yoga #ABT
A big training today!
First part: plyometrics (legs +planks)
Second part:gluteus variations + KB swing- kB squats -deadlifts
Last part: bridges variations + abs

Everyday is a new challenge and a surprise!

Book your FREE consultation and DO your BEST🏋️‍♀️ #fitnessfirstmermaidwaters  #fitnessfirst #starcasino #broadbeachwaters
#goldcoastsurf #goldcoastlife #fitnessgoals #goldxoastwomensgym #goldcoastfitness #goldcoastbodybuilding #quotestoliveby #surfersparadise #miamibeach #fitnesslife #burleighheads #burleigh #palmbeach #goldcoast #liquidactive #bootycamp #fitnessgirl #fitnesswear #beachgirls #womenshealthmagazine
A big training today! First part: plyometrics (legs +planks) Second part:gluteus variations + KB swing- kB squats -deadlifts Last part: bridges variations + abs Everyday is a new challenge and a surprise! Book your FREE consultation and DO your BEST🏋️‍♀️ #fitnessfirstmermaidwaters   #fitnessfirst  #starcasino  #broadbeachwaters  #goldcoastsurf  #goldcoastlife  #fitnessgoals  #goldxoastwomensgym  #goldcoastfitness  #goldcoastbodybuilding  #quotestoliveby  #surfersparadise  #miamibeach  #fitnesslife  #burleighheads  #burleigh  #palmbeach  #goldcoast  #liquidactive  #bootycamp  #fitnessgirl  #fitnesswear  #beachgirls  #womenshealthmagazine 
Have You Entered Yet?

WIN 6 x Private Training Sessions for You & a BESTIE. Kick start your new body with 6 intense but fun dance + fitness based private sessions!

To Enter: 
1) Like KBOD Fitness Instagram + Facebook
2) Repost this to Instagram or Facebook or BOTH 
3) Tag your bestie

KBOD Fitness is created by Entertainment & Fitness industry leader Kelii Grauer. 
For more information www.kbodfitness.com
Have You Entered Yet? WIN 6 x Private Training Sessions for You & a BESTIE. Kick start your new body with 6 intense but fun dance + fitness based private sessions! To Enter: 1) Like KBOD Fitness Instagram + Facebook 2) Repost this to Instagram or Facebook or BOTH 3) Tag your bestie KBOD Fitness is created by Entertainment & Fitness industry leader Kelii Grauer. For more information www.kbodfitness.com
Did you know that the only scientifically proven BCAA ratio is 2 parts Leucine to 1 part Valine, 1 part Isovaline? .
Add that our ultra-clean BCAA is not loaded with truckloads of stevia so it doesnt cause headaches or jeopardise your gains.
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Achieve more.
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#gymbandit #dominaterelentlessly #fitfam #fitnessjourney #fitnessmotivation #nutrition #crossfit #muscleup #traininsane #goldcoastfitness #fitnessfreaks #leanandmean #bodybuilders #chickswholift #leanmuscle #hardbody #fitnessgoals #shredded #fatburning #grrrlarmy #bodybuilderlifestyle #bodylove #bodyfit #supps #naturalbodybuilding #sweatshop #pumped #brisbanefitness #strongmantraining #liftheavy
Did you know that the only scientifically proven BCAA ratio is 2 parts Leucine to 1 part Valine, 1 part Isovaline? . Add that our ultra-clean BCAA is not loaded with truckloads of stevia so it doesnt cause headaches or jeopardise your gains. . Achieve more. . #gymbandit  #dominaterelentlessly  #fitfam  #fitnessjourney  #fitnessmotivation  #nutrition  #crossfit  #muscleup  #traininsane  #goldcoastfitness  #fitnessfreaks  #leanandmean  #bodybuilders  #chickswholift  #leanmuscle  #hardbody  #fitnessgoals  #shredded  #fatburning  #grrrlarmy  #bodybuilderlifestyle  #bodylove  #bodyfit  #supps  #naturalbodybuilding  #sweatshop  #pumped  #brisbanefitness  #strongmantraining  #liftheavy 
Sportsfinda's Moment of Inspiration #sportsfinda
📢📢eGym is now available on the Plus Fitness App!

Download it now and stay on track with your fitness goals! 💪Choose from over 1,000 exercises with animated demonstrations and detailed explanations
💪Create a personal training plan
💪Record your training performance

To download the eGym app simply open your plus Fitness App and click on ‘Record a Workout’ then click ‘Open eGym’ and follow the instructions, also make sure you use the same username and password for both your Plus Fitness App and eGym to ensure they link.’
📢📢eGym is now available on the Plus Fitness App! Download it now and stay on track with your fitness goals! 💪Choose from over 1,000 exercises with animated demonstrations and detailed explanations 💪Create a personal training plan 💪Record your training performance To download the eGym app simply open your plus Fitness App and click on ‘Record a Workout’ then click ‘Open eGym’ and follow the instructions, also make sure you use the same username and password for both your Plus Fitness App and eGym to ensure they link.’
Our 6pm crew tonight! 
Appreciate you legends 💪🏻 See you all tomorrow for leg day 😜
Our 6pm crew tonight! Appreciate you legends 💪🏻 See you all tomorrow for leg day 😜
Dune Sessions 💯🌊
Dune Sessions 💯🌊
#flashback to when @thekadesaga took on the first toughest mudder in Australia. Alana’s rheumatoid arthritis causes massive problems in life but she doesn’t care. She wants to experience and do incredible things. That’s why she trains. What’s your reason for training?
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#rawchallenge #fun #fitness #toughestmudder #movement #hiking #obstaclecourse #fitnessmotivation #crossfit #toughmudder #cleaneating #weighttraining #behappy #hike #adventure #active #motivation #dedicated #bushwalking #explore #beactive #robina #personaltraining #goldcoastpt 
#travel #strengthtraining #ra #rheumatoidarthritis #spartanrace
#flashback  to when @thekadesaga took on the first toughest mudder in Australia. Alana’s rheumatoid arthritis causes massive problems in life but she doesn’t care. She wants to experience and do incredible things. That’s why she trains. What’s your reason for training? . . . . . . . . . . #rawchallenge  #fun  #fitness  #toughestmudder  #movement  #hiking  #obstaclecourse  #fitnessmotivation  #crossfit  #toughmudder  #cleaneating  #weighttraining  #behappy  #hike  #adventure  #active  #motivation  #dedicated  #bushwalking  #explore  #beactive  #robina  #personaltraining  #goldcoastpt  #travel  #strengthtraining  #ra  #rheumatoidarthritis  #spartanrace 
You don’t necessarily need to lift heavy to get a nice bicep pump. @nsteiner13 and I managed to get a nice arm pump this morning using resistance bands. Don’t forget to work on your triceps as well 💪.
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#fitdad #fitmum #fitmom #fitspo #fitfam #goldcoastfitness #goldcoastlife #dadlife #biceps #triceps #gains💪 #pump #veins #shredded #shredlife #pipe #roadmap #resist #resistancebands #curls #triceps #delts #fitas #fitness #fitnessmotivation @david_elton_kjn @wellnessfarmer
You don’t necessarily need to lift heavy to get a nice bicep pump. @nsteiner13 and I managed to get a nice arm pump this morning using resistance bands. Don’t forget to work on your triceps as well 💪. . . . #fitdad  #fitmum  #fitmom  #fitspo  #fitfam  #goldcoastfitness  #goldcoastlife  #dadlife  #biceps  #triceps  #gains 💪 #pump  #veins  #shredded  #shredlife  #pipe  #roadmap  #resist  #resistancebands  #curls  #triceps  #delts  #fitas  #fitness  #fitnessmotivation  @david_elton_kjn @wellnessfarmer
👋😁HEY! Have you checked out our X-CELL class time table?
👉Click book a service on our website or down load our app to book your spot! 😱Not a member yet? 🙅🏼‍♂️NO WORRIES! Click the link👆in bio 🔹JOIN NOW🔹 & we will give you a 🆓 Access Card!!
👋😁HEY! Have you checked out our X-CELL class time table? 👉Click book a service on our website or down load our app to book your spot! 😱Not a member yet? 🙅🏼‍♂️NO WORRIES! Click the link👆in bio 🔹JOIN NOW🔹 & we will give you a 🆓 Access Card!!
Whats harder then a 15km time trial with 4 climbs? Finishing off with some resistance work! 👊🏻🚴🏻‍♂️💨💨
Whats harder then a 15km time trial with 4 climbs? Finishing off with some resistance work! 👊🏻🚴🏻‍♂️💨💨
Stoked, best day ever!! Found a brand new pair of my favorite @2xu tights hiding in a box I never unpacked!! The reciept is dated 2016 😅🙈👌 #miami #goldcoast #2xu #newtights #newgymclothes #todaysagoodday #compressiontights #myfavorite #emf #emfrobina #trainharder #bootygains #legsfordays #tighter #leaner #robina #goldcoastfitness #stylerunner #beactive #lookgoodfeelgood #needednewones #goldcoastgirl #legday #lovetheburn #bliss #whatelsewillifind #beactivewear #noexcuses
Stoked, best day ever!! Found a brand new pair of my favorite @2xu tights hiding in a box I never unpacked!! The reciept is dated 2016 😅🙈👌 #miami  #goldcoast  #2xu  #newtights  #newgymclothes  #todaysagoodday  #compressiontights  #myfavorite  #emf  #emfrobina  #trainharder  #bootygains  #legsfordays  #tighter  #leaner  #robina  #goldcoastfitness  #stylerunner  #beactive  #lookgoodfeelgood  #needednewones  #goldcoastgirl  #legday  #lovetheburn  #bliss  #whatelsewillifind  #beactivewear  #noexcuses 
Congratulations to our pocket rocket Emma who got ring muscle ups yesterday!! 💪💪⠀⠀⠀⠀⠀⠀⠀⠀⠀
Always working hard and 100% committed to being the best she can, we’re super proud of your efforts 🤩⠀⠀⠀⠀⠀⠀⠀⠀⠀
#effortiseverything #committed #muscleupqueen #crossfitchicks
Congratulations to our pocket rocket Emma who got ring muscle ups yesterday!! 💪💪⠀⠀⠀⠀⠀⠀⠀⠀⠀ Always working hard and 100% committed to being the best she can, we’re super proud of your efforts 🤩⠀⠀⠀⠀⠀⠀⠀⠀⠀ #effortiseverything  #committed  #muscleupqueen  #crossfitchicks 
Quiet your mind Free your body.”.
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 Thursday: 6am @jeanette_proctor 6pm @gregoryjharper .
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@gregoryjharper is sadly finishing up his weekly beautiful nourishing teachings with us so come along to as many of his classes as possible before he goes. 😢
Quiet your mind Free your body.”. . . Thursday: 6am @jeanette_proctor 6pm @gregoryjharper . . . @gregoryjharper is sadly finishing up his weekly beautiful nourishing teachings with us so come along to as many of his classes as possible before he goes. 😢
Tomorrow Tiffany TAKES OVER🤩❣️✨👯‍♀️ Meet her at the barre for the good vibes and an amazing workout! .
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**Thursday Classes**
6am Xtend Barre✨

7am Xtend Sweat ✨

9.30am Circuit 7✨

5.30pm Xtend Barre✨

6.30pm Xtend Dance✨
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Download the Xtend Barre app to book or call 55 765 931! #hitthebarre #pilates #xtendbarre #fullbodyworkout #tonetown #yourchoice #letsdothis #xtendyourlimits #burleigh
You either have results of excuses. Find your reason to follow through and you’ll see results you never thought possible 👊🏻
You either have results of excuses. Find your reason to follow through and you’ll see results you never thought possible 👊🏻
On August 8th, @gboceania hosted the 1st BarraFIT Oceania Games at @graciebarrasydney !

GB Burleigh Heads had 2 athletes representing the team and both of them managed to bring home some medals! 
Well done @riggass who got 🥇 and @spysie4220 who got 🥉! Stay tune for our BarraFIT Program who will starts soon! 😉
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#graciebarra #barrafit #jiujitsuforeveryone #crossfit #functional #bjj #weareGB #goldcoastfitness #goldcoastgym #burleigh #burleighhill #burleighbeach #burleighheads #burleighpoint
On August 8th, @gboceania hosted the 1st BarraFIT Oceania Games at @graciebarrasydney ! GB Burleigh Heads had 2 athletes representing the team and both of them managed to bring home some medals! Well done @riggass who got 🥇 and @spysie4220 who got 🥉! Stay tune for our BarraFIT Program who will starts soon! 😉 . . . . #graciebarra  #barrafit  #jiujitsuforeveryone  #crossfit  #functional  #bjj  #weareGB  #goldcoastfitness  #goldcoastgym  #burleigh  #burleighhill  #burleighbeach  #burleighheads  #burleighpoint 
Katana Shred is a fatburning protein powder designed to protect your muscles while burning away your stubborn, unwanted fat.
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Only available at our online store. Link in bio.
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#dominaterelentlessly #gymbandit #sportssupplements #muscleup #traininsane #goldcoastfitness #fitnessfreaks #leanandmean #bodybuilders #chickswholift #grrrlarmy #leanmuscle #hardbody #physiquemodel #fatburning #bodybuilderlifestyle #bodylove #bodyfit #naturalbodybuilding #sweatshop #pumped #supps #preworkout #fitlifestyle #flexing #chickswholift #womenwholift #grrrlpower #brisbanefitness #liftheavy
Katana Shred is a fatburning protein powder designed to protect your muscles while burning away your stubborn, unwanted fat. . Only available at our online store. Link in bio. . #dominaterelentlessly  #gymbandit  #sportssupplements  #muscleup  #traininsane  #goldcoastfitness  #fitnessfreaks  #leanandmean  #bodybuilders  #chickswholift  #grrrlarmy  #leanmuscle  #hardbody  #physiquemodel  #fatburning  #bodybuilderlifestyle  #bodylove  #bodyfit  #naturalbodybuilding  #sweatshop  #pumped  #supps  #preworkout  #fitlifestyle  #flexing  #chickswholift  #womenwholift  #grrrlpower  #brisbanefitness  #liftheavy 
Invest in yourself 👊🏼💗
Invest in yourself 👊🏼💗
Private Training. This wonderful client does so much high intensity training that we mix up her workouts every other day with some Pilates based exercises -  focusing on control, activating + firing small muscles groups and bringing more range of movement to her joints.

www.kbodfitness.com
Private Training. This wonderful client does so much high intensity training that we mix up her workouts every other day with some Pilates based exercises -  focusing on control, activating + firing small muscles groups and bringing more range of movement to her joints. www.kbodfitness.com
Wahooooo 🎉🎉
Bek recently joined the ranks of 🌟Club 250🌟
We couldn't be prouder of this little pocket rocket who has grown so much since becoming part of TFF fam 💕 her love and enjoyment of training is now her full time career!!
To celebrate her & Liana endured a tough Factory Fit Session together 👌 serious effort today ladies 👊👊
Wahooooo 🎉🎉 Bek recently joined the ranks of 🌟Club 250🌟 We couldn't be prouder of this little pocket rocket who has grown so much since becoming part of TFF fam 💕 her love and enjoyment of training is now her full time career!! To celebrate her & Liana endured a tough Factory Fit Session together 👌 serious effort today ladies 👊👊
| Special Shoutout | to this lovely lady Leanne; who comes weekly. Has gone from barely being able to do a sit up {no core muscle} to being able to do all the abdominal workouts now with springs & now doing our more advanced upper body exercises!! 👏🏼 + can touch her toes again & posture improvements!! #amazing #results
| Special Shoutout | to this lovely lady Leanne; who comes weekly. Has gone from barely being able to do a sit up {no core muscle} to being able to do all the abdominal workouts now with springs & now doing our more advanced upper body exercises!! 👏🏼 + can touch her toes again & posture improvements!! #amazing  #results 
Not happy with where you are in life? 
Great! Means it’s your opportunity to do something about it 👊🏻 imagine if you worked on yourself and your life every single day for 6 months.... Your life is a blast canvas. Create a masterpiece 💚
Not happy with where you are in life? Great! Means it’s your opportunity to do something about it 👊🏻 imagine if you worked on yourself and your life every single day for 6 months.... Your life is a blast canvas. Create a masterpiece 💚
#Repost @thecoachcody with @get_repost
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Video 2 of 8 ➡️Mindset Magic 🧙‍♂️🚀 The little secret about strategies...
(the glass of dirt example)
The fact is you just get the same results...
Over and over again...and you feel like...
You are banging your head against the wall...🤔 if you want access to more free content like this 🙏🏼 #mindset #lifecoach #lifecoaching #businesscoach #personaltrainer #mindsetmagic #coaching #breakthrough #transformationtuesday #transformation #pt #ptlife #coaching #performancecoach #coach #snapfitness #anytimefitness #fitnessfirst #goodlifehc #sydneyfitness #brisbanefitness #goldcoastfitness #melbournefitness
#Repost  @thecoachcody with @get_repost ・・・ Video 2 of 8 ➡️Mindset Magic 🧙‍♂️🚀 The little secret about strategies... (the glass of dirt example) The fact is you just get the same results... Over and over again...and you feel like... You are banging your head against the wall...🤔 if you want access to more free content like this 🙏🏼 #mindset  #lifecoach  #lifecoaching  #businesscoach  #personaltrainer  #mindsetmagic  #coaching  #breakthrough  #transformationtuesday  #transformation  #pt  #ptlife  #coaching  #performancecoach  #coach  #snapfitness  #anytimefitness  #fitnessfirst  #goodlifehc  #sydneyfitness  #brisbanefitness  #goldcoastfitness  #melbournefitness 
Happy birthday legend. You’ve helped me so much to develop as a leader and a man 👊🏻 thanks for everything bro. Enjoy your day, I’m sure you’ll be working just as hard today as always! 
Massive journey ahead 👊🏻
Happy birthday legend. You’ve helped me so much to develop as a leader and a man 👊🏻 thanks for everything bro. Enjoy your day, I’m sure you’ll be working just as hard today as always! Massive journey ahead 👊🏻
OMG guys! 
Check out our rad new website from the amazing @csquareddesign team 🙏Thankyou so much for bringing us into the future!! You can see our menu, find out about our app, even order direct from it and also stay in the loop and subscribe for updates 👏👌👏
OMG guys! Check out our rad new website from the amazing @csquareddesign team 🙏Thankyou so much for bringing us into the future!! You can see our menu, find out about our app, even order direct from it and also stay in the loop and subscribe for updates 👏👌👏
That one time that I was a weapon at laser tag 🔫💣 #sydney #lasertag #legday #abs #h24 #herbalife #blonde #goldcoastfitness #australia #picoftheday  #outfitoftheday
Time to get the band back together 🤘 POUND fitness is on TONIGHT!! 7pm Wednesday at @thestudioentertainment 22 Karen Ave Mermaid Beach ⚡️⚡️⚡️ Let’s ROCK!!!
Time to get the band back together 🤘 POUND fitness is on TONIGHT!! 7pm Wednesday at @thestudioentertainment 22 Karen Ave Mermaid Beach ⚡️⚡️⚡️ Let’s ROCK!!!
Maybe it would be easier to get up in the cold for a run if these beauties were on our feet 👌🌸 @newbalanceaustralia now available at @sportspower_burleigh 🙌

#stocklandburleighheads #burleigh #burleighheads #goldcoast #goldcoastfashion #goldcoastsport #goldcoastfitness
Get excited to Sweat, Sculpt and ROCK tonight!! POUND is back 😃⚡️💚 7pm Wednesday at @thestudioentertainment 22 Karen Ave, Mermaid Beach ⚡️first class $5, regular casual class $10 ⚡️ come and discover the world’s first cardio jam session!!!
Get excited to Sweat, Sculpt and ROCK tonight!! POUND is back 😃⚡️💚 7pm Wednesday at @thestudioentertainment 22 Karen Ave, Mermaid Beach ⚡️first class $5, regular casual class $10 ⚡️ come and discover the world’s first cardio jam session!!!
It’s hard. But it’s worth it 👊🏻
It’s hard. But it’s worth it 👊🏻
Coach @maddy_maddog97 is back on the coast soon to run the Bounce Kids Movement program. 🎥Throwback to working with some of our adult members on their handstand skills!
#gymnastics #forwardroll #handstands #skillz #crossfitbounce #goldcoastfitness
Sugar or not to sugar 
Sugar can cause major health problems such as diabetes, tooth decay, heart issues and more. Increase blood sugars can give your brain a surge of sending dopamine. This causes increase in energy but will only last a short period of time, rather than Whole Foods giving energy for most of the day. It is very surprising what sugar is contained in, such things as breads, sauces, protein bars and more. Companies add sugar into products for the taste but also that feel good feeling after you consume it. The recommended daily intake of sugar is 13 teaspoons. It’s said that most of the australian population is consuming atleast double that is recommended. Due to its huge affects on the body and the overconsumption, sugar needs to be looked at further. Just being conscious of how much sugar you are consuming is recommended!
Sugar or not to sugar Sugar can cause major health problems such as diabetes, tooth decay, heart issues and more. Increase blood sugars can give your brain a surge of sending dopamine. This causes increase in energy but will only last a short period of time, rather than Whole Foods giving energy for most of the day. It is very surprising what sugar is contained in, such things as breads, sauces, protein bars and more. Companies add sugar into products for the taste but also that feel good feeling after you consume it. The recommended daily intake of sugar is 13 teaspoons. It’s said that most of the australian population is consuming atleast double that is recommended. Due to its huge affects on the body and the overconsumption, sugar needs to be looked at further. Just being conscious of how much sugar you are consuming is recommended!
Workout tips - let’s talk supersets 
Supersets are a great way to increase the intensity of your workout, help to capitalise in a wider variety of exercises in a set time period or to help to bring up a lagging or weaker muscle group. 
We find a lot of our members have a goal of improving their core strength so why not add core exercises as supersets in some of your training days? 
Here’s an example of a back and core workout. Perform 2-4 sets of each superset (depending on the time you can allocate to the session), and as always if you’re not sure of any of the exercises listed please seek professional help advice from our highly qualified trainers. 
Happy workout Wednesday everyone!
Workout tips - let’s talk supersets Supersets are a great way to increase the intensity of your workout, help to capitalise in a wider variety of exercises in a set time period or to help to bring up a lagging or weaker muscle group. We find a lot of our members have a goal of improving their core strength so why not add core exercises as supersets in some of your training days? Here’s an example of a back and core workout. Perform 2-4 sets of each superset (depending on the time you can allocate to the session), and as always if you’re not sure of any of the exercises listed please seek professional help advice from our highly qualified trainers. Happy workout Wednesday everyone!
FROWN No More! 😠❌➡️☺️🙌🏼
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☝🏼Did you know that treating frown lines (or medically known as glabella) must be one of the most common areas injectors treat with muscle relaxants? 💉🤔 Well, now you do 👩🏻‍⚕️🤓👏🏽🏆
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*Images in this post have not been modified in any way. The only changes to this individual are those from treatment itself.
FROWN No More! 😠❌➡️☺️🙌🏼 · ☝🏼Did you know that treating frown lines (or medically known as glabella) must be one of the most common areas injectors treat with muscle relaxants? 💉🤔 Well, now you do 👩🏻‍⚕️🤓👏🏽🏆 · · · *Images in this post have not been modified in any way. The only changes to this individual are those from treatment itself.
Start where you are.
Do what you can.
Use what you have.
The important thing is that you just start moving!
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Free Intro Session is on tomorrow night 👉 the perfect way to see what CrossFit is all about. Start something life changing. .
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📞 0466 239 127
💻 www.crossfitue.com
📍 53/3 Jackman St, Southport
Start where you are. Do what you can. Use what you have. The important thing is that you just start moving! - Free Intro Session is on tomorrow night 👉 the perfect way to see what CrossFit is all about. Start something life changing. . . . 📞 0466 239 127 💻 www.crossfitue.com 📍 53/3 Jackman St, Southport
The countdown is on our our beautiful finalists are just as excited as we are! 💃🏻💕 fbmefinals  #fbmesisterhood ———————————————————————————
Repost @amandajane_wbff ~ Countdown is on to the @fitbikinimodelextravaganza #10moresleeps its not often you do a comp and meet SO many like minded, beautiful and empowering women! I love how many new friendships I’ve made 💕 can’t wait to strut it in the finals with them! #bikinicomp
The countdown is on our our beautiful finalists are just as excited as we are! 💃🏻💕 fbmefinals #fbmesisterhood  ——————————————————————————— Repost @amandajane_wbff ~ Countdown is on to the @fitbikinimodelextravaganza #10moresleeps  its not often you do a comp and meet SO many like minded, beautiful and empowering women! I love how many new friendships I’ve made 💕 can’t wait to strut it in the finals with them! #bikinicomp 
The benefits of getting up early ❤️ I’ve been taking @fitnessburleigh bootcamps for a few weeks now and this is the first time I’ve seen a beautiful sunrise. Most weeks the clouds block the view. What a treat it was this morning 🌅 #swankyfit #bootcamp #beautiful #sunrise #whataview #goldcoastfitness #goldcoastmums #goldcoastfitfam #outdoors #exercise .
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#picoftheday  #instalike #instagood #mumlife #fitfam #fitmum #fitmom #burleigh #workingmom #workingmum #bootcamp
The benefits of getting up early ❤️ I’ve been taking @fitnessburleigh bootcamps for a few weeks now and this is the first time I’ve seen a beautiful sunrise. Most weeks the clouds block the view. What a treat it was this morning 🌅 #swankyfit  #bootcamp  #beautiful  #sunrise  #whataview  #goldcoastfitness  #goldcoastmums  #goldcoastfitfam  #outdoors  #exercise  . . . . . . . . . . . . #picoftheday  #instalike  #instagood  #mumlife  #fitfam  #fitmum  #fitmom  #burleigh  #workingmom  #workingmum  #bootcamp 
Looking for a safe, indoor venue to bring your babies/kids while u workout?? @thefitfactorygoldcoast has the perfect class for you. Our mums and Bubs class is starting in less than 2 weeks. Be sure to secure a spot today.
Looking for a safe, indoor venue to bring your babies/kids while u workout?? @thefitfactorygoldcoast has the perfect class for you. Our mums and Bubs class is starting in less than 2 weeks. Be sure to secure a spot today.
I love it when my partners train together. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
They are not only their greatest support but also their greatest competitor.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Early morning circuits are a great way to kick start your day.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#earlymorningworkout #personaltrainingsession #circuittraining #partnersincrime #goldcoastfitness #mudgeeraba #partnertraining ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Sent via @planoly #planoly
I love it when my partners train together. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ They are not only their greatest support but also their greatest competitor.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Early morning circuits are a great way to kick start your day.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #earlymorningworkout  #personaltrainingsession  #circuittraining  #partnersincrime  #goldcoastfitness  #mudgeeraba  #partnertraining  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Sent via @planoly #planoly 
I don’t even know what just happened! 🤪 tonight’s flow was really challenging.... to be honest I felt like a bit of a spaz, but I’m so determined to get atleast a little good at this pole stuff!! Practice, practice, practice!!! @___chloejade___ you make it look so easy.... when I grow up I wanna be just like you! 😃👠💃🏼 @rokhfit
I don’t even know what just happened! 🤪 tonight’s flow was really challenging.... to be honest I felt like a bit of a spaz, but I’m so determined to get atleast a little good at this pole stuff!! Practice, practice, practice!!! @___chloejade___ you make it look so easy.... when I grow up I wanna be just like you! 😃👠💃🏼 @rokhfit
Our Tuesday tip is relevant for all areas of life. Whether it’s your work, social life or body, you have the choice and the power to change it. 
If you’re not happy about your health, body composition or pain levels (through injury or lack of movement), we are here to help you make positive changes.

All you need to do is take the first step and seek guidance 😊 #letsdothistogether #plusfitnessnerang
Our Tuesday tip is relevant for all areas of life. Whether it’s your work, social life or body, you have the choice and the power to change it. If you’re not happy about your health, body composition or pain levels (through injury or lack of movement), we are here to help you make positive changes. All you need to do is take the first step and seek guidance 😊 #letsdothistogether  #plusfitnessnerang 
Couples that train together rock!!! Great work Justine & Mark. #greenstonehealth #goldcoastfitness #Couples #insta #ActiveCoaching #PT ✅
Did you know? #sportsfinda
Leg day with @danielsoulavy_  which means 10000000 x squats  but then I got rewarded with sushhhh🍣
Leg day with @danielsoulavy_ which means 10000000 x squats but then I got rewarded with sushhhh🍣
Our partnership lasts at least 5 years before I move to Sydney in 2014. 
But after almost 5 years here in AUS we keeping in touch and I take care of her from afar.
My amazing Top Model and Top Mammi
@anabeatrizbarrosofficial 
Amazing memory and memories😍🤩
#fitnessfirstmermaidwaters  #fitnessfirst #starcasino #broadbeachwaters
#goldcoastsurf #goldcoastlife #fitnessgoals #goldxoastwomensgym #goldcoastfitness #goldcoastbodybuilding #quotestoliveby #surfersparadise #miamibeach #fitnesslife #burleighheads #burleigh #palmbeach #goldcoast #liquidactive #bootycamp #fitnessgirl #fitnesswear #beachgirls #womenshealthmagazine
Our partnership lasts at least 5 years before I move to Sydney in 2014. But after almost 5 years here in AUS we keeping in touch and I take care of her from afar. My amazing Top Model and Top Mammi @anabeatrizbarrosofficial Amazing memory and memories😍🤩 #fitnessfirstmermaidwaters   #fitnessfirst  #starcasino  #broadbeachwaters  #goldcoastsurf  #goldcoastlife  #fitnessgoals  #goldxoastwomensgym  #goldcoastfitness  #goldcoastbodybuilding  #quotestoliveby  #surfersparadise  #miamibeach  #fitnesslife  #burleighheads  #burleigh  #palmbeach  #goldcoast  #liquidactive  #bootycamp  #fitnessgirl  #fitnesswear  #beachgirls  #womenshealthmagazine 
The last few weeks have been unbelievable. My energy has raised, my body is functioning, my skin is clear and my eyes are wide open!

You have to take care of your body, to take care of your mind to make a solid space to create and care from! 
So excited for all the creating to come .... stay tuned! ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖Come join me on the journey?
Hit up my DM for info ➡️ @lovelyradical
The last few weeks have been unbelievable. My energy has raised, my body is functioning, my skin is clear and my eyes are wide open! You have to take care of your body, to take care of your mind to make a solid space to create and care from! So excited for all the creating to come .... stay tuned! ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖Come join me on the journey? Hit up my DM for info ➡️ @lovelyradical