{Christmas Prizeapolooza 2018} This year is all about the WOW

Want to be fitter and stronger. Maybe even lose a few kilos? I will tell you something, once you find a community of like minded people you have already completed half the battle.  WOW Personal Training and Kobie Benn might just be there community you have been looking for. 

Located in Bathurst WOW Personal Training offers Women’s Only Group Fitness sessions. These include bodyweight sessions as well as bootcamp sessions that incorporate both bodyweight and weighted movements. 

I think the best part of WOW Personal Training is the reason it was started in the first place. Kobie says she has always battled weight issues her entire life and after suffering depression, anxiety and PTSD she found her passion for fitness and her entire life turned around. 

She says the main driving purpose behind WOW Personal Training was to create a safe and supportive place for women to exercise while they learnt how to make positive, sustainable lifestyle changes to help them achieve their goals. 

Kobie is a certified Personal Trainer and will help you get there, regardless of your goal. She isn’t like your typical trainer who stands at the front of the class and yells at you, instead she stands shoulder to shoulder and is in the trenches of the workout with you. The idea isn’t to be absolutely smashed during the workouts but to work to your best capacity, in your own way. 

I love that Kobie welcomes mums and bubs to the bodyweight classes so now you have no excuses!

There are NO egos and NO competition in the sessions with WOW Personal Training. Everyone works together to support each other. Everyone starts together and finishes together. It doesn’t matter if you do 5reps or 50reps, nobody gets left behind!

Kobie says she knows what its like to be overweight, she knows what it feels like to be sitting on the sidelines of life because your body and mind are making it impossible to do anything, she knows what it feels like to always put herself last, and what it feels like to want to make a change but not knowing even where to start.

That’s the crux of it you know, the fact that Kobie has been there, she knows what you are feeling like but at the same time also knows what it’s like to celebrate the victories!! She wants you to look in the mirror and be proud of who you are. 

So, now I have smashed your excuses get in contact with Kobie today!

| Phone: 0400 732 895 |

| Email: wowpersonaltraining@mail.com |

| Facebook: @wowwomenonly |h

| Instagram: @kobie_grrrl |

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The gorgeous Kobie at WOW Personal Training wants to help you find the best version of yourself so is giving away a WOW gift bag including towel, shaker and Group Fitness Pass valid for 20 visits! WOAH!!!!! 

To be in the running all you have to do is be a ‘liker’ of WOW Personal Trainingas well as The Central Nest’s facebook page and like the ORIGINAL competition post on our facebook page.

Remember to ‘tag’ a friend and ‘share’ the post for an additional entry.

Winner will be drawn 5pm (AEST) Thursday 20 December 2018.

To see the full terms and conditions go here -> Christmas Prizeapolooza 2018 Rules

{The Nest Health} Personal trainer

If you need a little push in the right direction our wonderful resident health expert Riss from Larissa Beer Personal Training has just had a couple of spots open up on Mondays and Wednesdays.

She can help you achieve your health goals in a friendly, supportive but challenging environment.

riss-beer

Contact Riss today on 0432 169 557

Happy workout Nesters x

{The Nest Health} How to take care of yourself this Easter

Holy guacamole Batman, I was just perusing my calender (cause I’m cool like that) and realised that Easter is literally just around the corner!

Nearly upon us is that time of over indulgence, over eating and general overload of chocolate! 

So we contacted our fantastic resident health expert Riss Beer from Larissa Beer Personal Training to give us some hints, tips and realistic motivation to take care of ourselves this Easter holiday. easter

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Hi again Nesters!

I know what it is like, you’re busy, you’re stressed, there’s plenty of parties and events to go to … so why not just take a break from your fitness program until after Easter? Sure, you can always come up with an excuse not to exercise. But slacking off on your exercise during the Easter break will only leave you with more kilos and more stress. So here are some tips to keep on track during the chocolate period.

  • Its important to keep exercise a priority during this Easter long weekend, so if it helps schedule a certain time each day dedicated just to exercise, this way you know it will get done.
  • Try to maintain your normal exercise routine as much as possible. People who are able to maintain their normal exercise regime and dietary regime during their holiday break will have more success in managing their weight.
  • Watch yourself: Monitor how much you eat and exercise during the break. People who consistently monitor these behaviours in the holidays are more likely to maintain or even lose weight, sure you can have a chocolate or two for Easter, just don’t go overboard and overindulge when it comes to ALL food choices, it may taste great at the time but you will regret it later.
  • If you’re travelling, planning ahead can make all the difference. Take some time to figure out what your options are so you’re ready for anything. Just a few ideas:

-Search for walking, running or park trails nearby

-Look up information about the hotel you’re staying at and find out if they have an exercise room

-If you’re staying with family, ask if they have any fitness equipment

-If that’s not an option, find a nearby gym and ask if they let guests use their facility

  •  If you are pressed for time and cant get to the gym, or your gym closes during the Easter period, try an at home no equipment circuit, these are great as they use limited space take roughly 30 minutes. They incorporate both high intensity cardio and body resistance exercises. Exercise DVDs are also readily available and great for those pressed for time.
  • Walk as much as possible. Take extra laps at the shopping centre, use the stairs, volunteer to walk the dog (pets need exercise too)

I hope you enjoy this Easter period with your loved ones.

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Happy health Nesters!

 

 

 

 

{Christmas Prizeapolooza} Win the gift of fit

One of our very favourite contributors to the blog is the fantastically motivating and friendly Riss from Larissa Riss Personal Training.

She offers one on one and group training in a supportive and energetic environment and is the perfect addition to your fitness regime.

Whether you are interested in losing some weight, you have a specific injury or just want to improve your general overall fitness then look no further.riss

Riss will meet with you in a comfortable and supportive environment to discuss the outcome that you want to achieve and together you will work out the best, most efficient way to achieve your goals.tree

The gorgeous Riss has happily jumped on the Christmas Prizeapolooza bandwagon and is offering a wonderful prize to one very lucky Nester. You could kick off the New Year with a one on one personal training session that also includes a detailed personal consultation. Fantastic!

To be in the running all you have to do is be a ‘liker’ of Larissa Beer Personal Training as well as The Central Nest and ‘like’ the competition post on our Facebook page.

Remember for an additional entry remember to ‘tag’ a friend!

Prize will be drawn 21 November 2014!

Good luck Nesters!

{The Nest Health} October special

The days are longer, the skirts are shorter and it is official that summer is FINALLY on its way!

Our resident health expert, Riss from Larissa Beer Personal Training has a fantastic October special for all the Nesters out there!

If you have been thinking about trying out a personal trainer then here is the perfect opportunity!

Larissa Beer October Special

Riss is friendly, approachable and professional. She can create a workout plan that allows you to reach your goals and push your boundaries, while still being in safe and comfortable environment.

Happy working out Nesters!

{The Nest Health} Get your best body forward

Our brilliant, resident personal trainer, Riss from Larissa Beer Personal Training, has some great advice regarding getting your best body ready for summer.line4

Hi again Nesters!

Summer is fast approaching and will be here before you know it!

Soon will be the time to shed your clothes, put on your swimmers, and hit the beach.summer

People always come to me around this time of the year and ask “how can I get into shape for summer?”, the answer: “You need to start NOW!!”

The weather is already starting to warm up and the days are getting longer so the motivation to get off the couch will be greater (there goes all the good excuses for not not exercising).

I’m going to give you  a program you can do at home, outside in the park, in the gym or basically wherever you like to workout. I call it Operation Bikini Body (you will need a set of dumbells for this workout unless you lift on a regular basis I would go no heavier than 2kg)

Step 1: Jog on the spot

Step 2: Deep squats

Step 3: Star jumps

Step 4: Walking plank (get into a plank position on your elbows then come up onto your hands and back to your elbows alternate this action for 1 minute)

Step 5: Jump squats

Step 6: Deep alternating lunges

Step 7: High knees

Step 8: Squat with shoulder press ( hold dumbells in each hand and bring arms out in front so the elbow and shoulder create a ninety degree angle as squat down as you come up from the squat raise arms straight in the air performing the shoulder press)

Step 9: Mountain climbers

Step 10: Lunge with bicep curl left leg

Step 11: Lunge with bicep curl right leg

Step 12: Burpees

Step 13: Reverse crunch

Step 14: Bridge with a chest press (lie on ground raise bottom off the ground getting into a bridge position, hold this position whilst performing a regular dumbbell chest press)

Step 15: Twist (this is my favourite! Go old school daggy dancing and do the twist…its great for cardio and the core)

Step 16: Bicycle crunch

Do each exercise for 1 minute then repeat circuit.

Of course, make sure you speak to your doctor before starting any new health regime.

As always, if you have any health or fitness questions please email me at centralwestnest@outlook.com

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Happy health Nesters!

{The Nest Health} A fierce, fast 10 minutes

Our sensational, resident personal trainer, Riss from Larissa Beer Personal Training, has some great advice for a quick workout even if you can only find 10 minutes.   line4

Hi Nesters, everyone knows the feeling of being super busy and feeling like you can’t find some time to burn some calories, but even in just 10 minutes you can work up a sweat.

10 mins

The best thing about this circuit is that you can do it when you wake up, finish work or even in your lunch break. It requires no equipment just a little bit of floor space.

  • 50 star jumps
  • 15 pushups
  • 20 situps
  • 20 bicycle crunches
  • 20 mountain climbers
  • 30 sec plank

Do this for 3 cycles.

As always if you have any questions, please do not hesitate to contact me at centralwestnest@outlook.com

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