One of our most popular giveaways during the Christmas Prizeapolooza is always this one. There is something about Kobie Benn and her WOW Personal Training that you can’t even put in words. It’s not just a fitness class, but an absolute game changer.

WOW stands for Women’s Only Workouts! It’s a safe place for all women to find support, strength and motivation.

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.  Kobie knows what it’s like to be unhealthy and uncomfortable in her own skin and after losing 40kgs she knows what it takes to make changes that will stick. She doesn’t just talk the talk, she walks the walk!

You can find WOW Personal Training at the Girl Guide Hall in the mornings (Cnr William & Charlotte Streets Bathurst) or at the Scout Hall (4 Suttor Street, West Bathurst) in the afternoons.

Kobie offers small group PT sessions up to 4 women per session, one on one personal training as well as group sessions so now you can’t find an excuse! There’s a class for every woman!

WOW Personal Training is just for girls. It’s a safe space where you can workout with no competition or egos. The group of women at WOW are amazing and supportive. They are all there for the same reason- to get in a cracking workout and have a laugh at the same time. There is a workout to suit everyone, and everyone is welcome.

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

| Phone: 0400 732 895 |

| Email: wowpersonaltraining@mail.com |

| Facebook: @wowwomenonly |

| Instagram: @kobie_grrrl |


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, drink bottle 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 Training as 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 19 December 2019.

To see the full terms and conditions go here -> The Central Nest Christmas Prizeapolooza 2019 terms and conditions.

{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.


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


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.

love larissa copy

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} 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

love larissa copy

Summer lovin’ workouts

The weather is heating up but it is no excuse to stop exercising – you just need to be careful!

image source: CoreFirst Fitness

image source: CoreFirst Fitness

Today our resident health expert, the wonderful Riss from Larissa Beer Personal Training helps us understand that benefits (and concerns) of working out in summer!

Summer is the perfect time of the year to go outside and have fun.

It is personally my favourite time of the year where I feel more motivated to get outside in the sunshine and do more outdoor activities and there are plenty of them such as swimming, running and cycling.

You have to remember thought that the summer heat can be a problem if you’re not careful. Here are a few of our tips for exercising safely in the summer heat.

The time of day is important. Unless you are training for an event that takes place in the daytime heat, avoid exercising from 11 a.m. to 3 p.m. It’s the hottest part of day. Generally, the early morning is the best time to workout, especially if it’s going to be scorcher that day.

Sunscreen is a must. It’s important to protect your skin. Any sun damage you do now to your skin with last a lifetime. Remember even on cloudy days to protect yourself!

Stay in the shade Find a nice place out of direct sunlight to take a little pressure off your body.

Check the weather forecast before you start your workout. If its going to be too hot maybe considering exercising indoors.

Hydrate, hydrate, hydrate. Stay hydrated by drinking plenty of fluids (preferably water) before, during and after physical activity. Avoid alcoholic and caffeinated beverages.

Most importantly, listen to your body. Stop immediately if you’re feeling dizzy, faint or nauseous.

Have fun healthy nesters!

Our fit nester winner

A little while ago we had a brilliant competition to Win a personal training session with our resident fitness expert Riss from Larissa Beer Personal Training

The winner won a personalised one-on-one training session to learn some new skills, exercises and motivation to reach her goals!

The lucky little nester who won the competition was the gorgeous Amy McWilliams and here she is working it in Riss’ workout studio!

Thank you so much for everyone who entered the competition it was lovely reading your emails, messages and posts xx

Amy McWilliams riding towards her goals!

Amy McWilliams riding towards her goals!

We get personal on the personal trainer

Staying fit and being healthy is so important. Today we are lucky enough to chat with the lovely Larissa Beer. She is a personal trainer who knows how to get results!

Here she chats about exercise, motivation and why you need consistency. 

Larissa Beer - The Commandoette!
Larissa Beer – The Commandoette!

The Central Nest: Hi Riss, thanks for having a chat with us! So, how long have you been working in the industry?

Larissa: I have been in the industry since 2007. I began as an Auswim instructor teaching children how to swim and it progressed from there.

The Central Nest: Why personal training?

Larissa: I have always loved exercise and fitness so it made sense to me to make a career out of it.

The Central Nest: What qualifications do you need to be a personal trainer?

Larissa: I have a Cert III and IV in Personal Training and well as a Cert in Nutrition and Swissball training.

The Central Nest: What is your favourite thing about your job?

Larissa: I love to see the progress each of my clients make, whether it be weight loss or watching them complete a kilometre run when they were unable to run even 200 metres before we began. Plus I don’t mind sometimes acting like the Commando which is fun!!

The Central Nest: What would be your least favourite part of the job?

Larissa: Definitely the frosty early mornings!

The Central Nest: What is your favourite fitness tip?

Larissa: Consistency. For you to succeed with any exercise program you need to be consistent. Don’t go flat out too soon, that’s when you see people burn out and just stop their programs all together, if you remain consistent and change up your routine you are more likely to keep motivated. You will find that you begin actually enjoying the exercise and it becomes part of your lifestyle

The Central Nest: What would you say is the biggest fitness mistake that people make?

Larissa: I think it is really important to learn technique properly. For example learning correct technique for squats is really important. If you are unsure on how to perform an exercise correctly please don’t do it any old way, ask a trainer and learn how to do it right so you will prevent injury and obtain the best results.

The Central Nest: Thank you for talking the time to speak with us, what is the best way for people to contact you?

Larissa: You can give me a call on 0432 169 557 or send me an email larissa.beer@optusnet.com. You can also find me on Facebook at Larissa Beer Personal Training.


Keep posted because we are excited to announce that Larissa will be providing The Central Nest with ongoing fitness tips, hints and advice! If you have a fitness question you want answered email us at centralwestnest@outlook.com