Vonny T Fit

Monday Motivation #6

This says it all really!!!

Remember these reminders during the week!

When it gets hard, don’t give in to your excuses and not train!

Show up and know it’s okay to take more breaks during your workout!

You don’t have to keep up with anyone! This is your fitness journey and you get to choose exactly how you want to do it!

And when all else fails, have coffee ☕️

Monday Motivation #5

What is your fitness goal for this week??

Have a think about it, make sure it’s a realistic goal that is helping you to achieve that bigger goal and GO GET IT 💪💪

Use that as your motivation to get to the gym today and just bloody well do it!

No excuses!!

I’ll go first!!

I’m going to increase my aerobic capacity so I can go that but further in a workout!

I therefore commit to doing cardio at least 3 times this week!

NOT NEGOTIABLE

What’s your non negotiable this week??

Comment below 👇

Spring is on us and it’s time to get your sweat on!!

If you are anything like me, then spring means time to get your cardio fitness up!

Winter was a time for soul soothing food and taking my time, doing mainly strength building workouts!

Now it’s time to hit the echo bike and get that heart rate up!

Actually, there are so many ways to build your cardio and get a good sweat up!

A really simple way is to do a 10 minute EMOM (every minute on the minute) of your chosen piece of equipment - the rower, echo/assault bike, ski erg or treadmill!

30 secs on, 30 secs rest

Do this for the ten minutes, maintaining the same intensity each round!

You can do this by measuring the metres or the calories you did in the first round and then using that as your benchmark to attain each round!!

Don’t go crazy hard in the first round because it’s safe to say you will fatigue by the tenth round and be nowhere near your benchmark goal!

Be realistic but give it a crack at the same time!

Hang in there and commit to doing the whole ten minutes! You’ll feel so good about yourself!!

I guarantee you will get your sweat on 🥵😅

Monday Motivation #4

Who can disagree with Nelson Mandela?? He found inspiration every day to keep on living and moving forward with his mindset amongst such injustice done to him!!

How does this relate to fitness?

Well it’s Monday morning and you’re looking at the week ahead and the mountain of workouts you’ve got to get through!

You can choose to see it as something you won’t get done and struggle with your motivation to show up!

Or you can just turn up, do each workout without thinking about it and suddenly you will realise you are finished! You got it done 💪💪

Mindset is everything 🤩🤩

Interestingly, it may not be the ‘strongest’ muscle though.

Did you know that your calf muscles produce the most force, while your jaw exerts the most pressure???

Just as well I have some absolutely awesome glute building workouts so you can build your peach!

It’s the trend for men and women to have a juicy peach 🍑

Come check out my workouts with a 7 day free trial!!

DM me to book!

This one is a tough one for me as I am not particularly good at any of them!!

They all gas me, just to differing levels!

I would have to say, ‘lock in A Eddie!’

I choose the echo bike 🚴

What’s your choice??????

If you want to lose body fat and tone up, then these two compound movements are for YOU!!

Here are some benefits of incorporating these two movements into your training program:-

✅ multiple muscle activation during the movement

✅ more muscles being used allows you to burn more energy

✅ there are so many variations of these movements which gives variety in your training program

✅ the functionality of these two movements carries over to everyday life - carrying your groceries, getting up from a chair, getting in and out bed, opening doors, picking up your young children, etc

✅ gives the elderly more functionality at home and potentially allows them to live at home with minimal assistance for longer

✅ strengthening the major muscle groups gives you more power in your other lifts and with your cardio workouts

✅ you look like a badass when you build your strength and can lift heavy

The list goes on and on!

If you want to improve your strength and tone up, then DM me for a program that delivers !

I have online programs that specifically assist you to build strength in these areas and I am also available to work 1:1 with you 💪🏋️‍♀️

Monday Motivation #2

What else can I say??

If you are currently training for something, imagine how good you are going to feel when you have achieved it!!!!

Let that be your motivation this week!

Whenever it starts to get hard, think about how proud you are going to be!

Look forward to celebrating your wins!

Get out there and get amongst it 💪💪💪

How did your training go this week??

Did you get it done?

The week is almost done! Don’t think about it today, just do it!

No guilt!! No procrastination! Just do it 💪💪

LINK IN BIO 👆

Check out my new blog which gives you some really good insight and tips on how to successfully navigate your journey through the Police Academy 👮‍♀️👮

I speak from my experience when I was at the Queensland Police Academy in 1999 and from my 20 year Policing career!

It’s a no frills, but fun read!

If you or anyone you know wants to become a Police Officer, then go to my website, link is in my bio and have a read of my latest blog!!

This is what it’s all about!!

Living life the way you want and being happy 🤩🤩

Beautiful does exactly that! She works, is studying for her teaching degree and also trains her arse off in the gym, EVERYDAY 😊💪🔥

She is always happy and I love her vibe, she is the bomb to train with 💣

You don’t have to be as busy as Bronte, but when you make yourself a priority, happiness is always assured 🥰🥰

DM me for a free 7 day trial for online programming or if you want 1:1 PT training!!

Are you female?

Over 40?

Are you struggling to lose weight?

Do you have trouble sleeping?

Do you have inflamed muscles??

Recently I answered yes to all of these questions!!

My main issue was this persistent ache in my right trapezius muscle, which then continued down my back!

I sought some remedial massage as the ache was not only affecting my training, but I was suffering from headaches every afternoon!

And thanks to (the best massage therapist on the Gold Coast) who recommended I take a magnesium supplement!

I did some research and here are the benefits and really the reasons why women over 40 should ensure they have an adequate magnesium intake!

✨helps the body absorb calcium

✨ increases levels of Vitamin D

✨ reduces risk of onset of osteoporosis

✨ reduces risk of depressive disorders

✨reduces inflammation of muscles

Studies found taking a powder form of magnesium orally to be the most effective way for optimal absorption!!

Foods rich in magnesium are:-
🍫 dark chocolate
🥑 avocados
🥜 nuts
🍌 bananas
Legumes, Tofu, Seeds, Whole Grains,
Leafy Greens!