Blog — SculptLife Sunshine Coast Personal Training

Sunshine Coast Personal Trainer Reveals How to Feel Slim, Trim and Good About Yourself

August 30, 2010 By Bianca Aiono Leave a Comment

As a Sunshine Coast Personal Trainer, I enjoy being a part of my client’s transformational journey to their ideal body. I get excited to hear clients tell me how they’re making good lifestyle choices and changes and I love seeing them transform physically and psychologically before my eyes. One of my favourite parts of their Sunshine Coast Personal Training journey is to hear their stories of how people around them in their daily lives notice them slimming down, changing shape and compliment them on it.

But! There is one part I dislike about the Sunshine Coast fitness training journey our clients take. And that is the part where they haven’t learnt to say ‘thank you’. Right now, you’re probably wondering what I’m talking about- and also thinking Im a bit rude! – but I promise I’m not!

Have a think about when you last received or gave someone a compliment about their figure. Maybe they/you said – “Hey! You’re looking slim, you look great!”
I bet you didn’t hear; or you didn’t respond “Gee thank you! Yes I’ve been working hard”.
I bet what you heard; or what you responded was:

“Yeah, but I still hate my thighs!”     OR
“Yeah, but my bum is still too big!”        OR
“Yeah, but I’ve still got a long way to go!”      OR
“Yeah, but my tummy is still yuck!”

This is what I’m talking about – see how many “yeah but”s there are in those replies? NO MORE “YEAH BUT”S PEOPLE! Too many people with Sunshine Coast personal training programs are too tough on themselves and don’t say ‘Thank you’ and accept compliments! And it is actually a really important step of your progression to your ideal body.

Accepting and acknowledging compliments makes you feel good about yourself, when you feel good about yourself and the work that you’re doing you’ll feel more excited and more committed towards getting better results. And then, rather than feeling like exercising and eating clean is something you should do, it becomes something you want to do….and the positive energy that is a by- product of that ‘feel good’ vibe will attract to you more positive occurrences, more positive results and even more positive compliments! So you see it’s a never ending cycle!

Even if you have only just started on your Sunshine Coast fitness training program, do something for yourself that makes you feel good about how you look. You deserve a reward for committing to making the lifestyle change. Buy some nice workout clothes you feel comfortable in, do your hair, get a spray tan, get your nails done – do anything to make you feel better about yourself when u look in the mirror. Lets face it, when we look good, we feel good. So take advantage of that as a little ‘pick me up’ to get yourself started – and then when the results start coming along you’ll feel even better, which means you’ll be even more motivated to stay commited to your goals!

So come on everyone – start saying Thank you to compliments you receive! Regardless of whether you agree with them or not, the point is to start accepting and acknowledging your hard work! Everyone deserves to feel good about themselves!

Live your Best Life, in your Best Body

Yours in Health & Fitness,

Sascha Aiono

Sculptlife Personal Training

Filed Under: Blog Tagged With: Personal Trainer in Sunshine Coast, personal trainer sunshine coast, Personal Trainers in Sunshine Coast, personal trainers sunshine coast, Sunshine Coast Fitness Trainer, Sunshine Coast Fitness Training

Is someone sabotaging your journey to your Ideal Body?

August 23, 2010 By Bianca Aiono Leave a Comment

As a Sunshine Coast Personal Trainer, I enjoy being a part of my client’s weight loss and fitness journey – I get just as excited about their progress as they do! I also love to hear their stories about the compliments they get from the people around them in their daily lives.

Unfortunately, there can be an unpleasant side to peoples’ comments when embarking on your own health and fitness regime. I’ve often had to tell my clients to be wary of the people around them and how these people respond to their health and fitness regime.

Hopefully most of them will be like your personal cheer squad – the type of people who support you no matter what. They are there praising and encouraging you when things are going well and pick up your spirits and help you back on track when things get tougher. ( Being a Sunshine Coast Personal Trainer means I’m a 1 person cheer squad too!)

Then there are the people who appear supportive and believe they are being supportive but they may say things or behave in ways that lead you off your track or discourage you.
These people are the unconscious saboteurs of your weight loss journey and are more than likely people close to you, such as your family, friends and colleagues. They don’t intentionally go out of their way to sabotage you but act out of habit or what they think is right.

This happened to me once when I lost quite a bit of weight. I went to a party where there were people I hadn’t seen in a while, I bought a new outfit and I was looking forward to seeing their reactions to the changes I’d made.
The funny thing was I could tell they had noticed I was leaner – they’d look me up and down or out of the corner of their eyes – but no one made a comment what-so ever! It was confusing and a bit discouraging.
It happened again with the same group of people a few times over several months as I kept slimming down. I finally figured out that my success was confronting to them in some way. Instead of letting it get to me, I decided that if these people made no comment about my trimmer figure – I knew that I was looking good!

The people in your life may not be so subtle. Perhaps you know people who are conscious saboteurs – people who intentionally try to stop you from achieving your goals by behaving in certain ways or putting obstacles in your way. They might appear to be supportive but are actually thinking of ways to foil your success. Keep your eye out for these people as they are often those close to you, friends, family, colleagues or acquaintances and can be difficult to spot.

So while you are on your way to a slimmer, healthier, happier you – be aware of the people around you. How many are genuinely happy for you and your progress and how many are confronted or threatened by your success?
At the end of the day, remember that you are your own person and you are working towards your own betterment and personal development. Don’t let someone else’s issues affect your own journey.

Live the life you want & love the body you’re in!

Yours In Health & Fitness,

Sascha Aiono

Sculptlife Personal Training

Filed Under: Blog Tagged With: Fitness in Sunshine Coast, Fitness Training in Sunshine Coast, Personal Trainer in Sunshine Coast, Personal Trainers in Sunshine Coast, personal trainers sunshine coast, Personal Training in Sunshine Coast, personal training sunshine coast, Sunshine Coast Fitness Trainer, Sunshine Coast Fitness Training, sunshine coast personal trainer, Sunshine Coast Personal Trainers

The Crossroads…which road will you take?

August 16, 2010 By Bianca Aiono 1 Comment

Anything worth doing in life will take a bit of hard work and discipline – and I’m sure all you will agree that shaping your ideal fit figure is definitely worth it!
Unfortunately this also means that the hard work and discipline will apply! This also means there will always be time where you come to what we at Sculptlife call ‘The Crossroads’: where the two paths of your old and new lifestyle meet.

For example; your old lifestyle might have involved you and your friends meeting every few weeks to catch up, have a few drinks with cheese, dips and nibbles. You know that ‘ a few drinks’ never literally means ‘a few’. You end up having many drinks, lots of cheese and dips, not to mention the food you’ll consume the next day to soften the hangover.

So let’s say that while you’re en route to your ideal body and your friends arrange the monthly get-together. Of course you’ll go and you’ll feel excited to wear something that shows off your diminishing waistline and shapely arms. But what will happen when you get there and suddenly – there is an arsenal of alcohol ready to shoot holes through all your hard work?

Ladies and gentlemen, you have now arrived at The Crossroads. The Crossroads can apply to anything where you are tempted to go back to your old habits – giving in to your sweet tooth; missing your Sunshine Coast Personal Training session; skipping meals; eating carbs at dinner; not preparing your meals ahead of time and then making the wrong food choices.

You have to decide – will you stay firmly on the path of your new lifestyle habits or will you stray back to your old lifestyle habits? And I don’t mean to imply that no one should ever fall off the bandwagon – we’re all human! We make mistakes! What I do mean is that you need to decide how committed you are to your goals.

At the end of the day, whatever you decide, your desire to obtain and maintain your ideal body never changes. You’ll always still want that.

So you need to choose – would you prefer to stick to your new lifestyle path and pass on the temptations? Or would you prefer to enjoy yourself and take the old lifestyle path knowing and accepting that you are adding extra miles to your journey?

Friends, the choice is always yours. But I can guarantee you – the new lifestyle path will always get you there faster!

So, which path will you take?

Yours In Health & Fitness,

Sascha Aiono

“Live the life you want, Love the Body you’re in!”

Filed Under: Blog Tagged With: Personal Trainer in Sunshine Coast, personal trainer sunshine coast, personal trainers sunshine coast, Personal Training in Sunshine Coast, sunshine coast personal training

How I Used My Sunshine Coast Personal Training to have an Exciting, Fun Holiday in the Snow!

August 11, 2010 By Bianca Aiono 2 Comments

Heading up the Hill

Hi all ! I’m Tiani, Bianca and SculptLife’s administration worker,(i have most likely talked to you if you’ve ever rang up about a Sunshine Coast fitness program.) I have just returned from my 3 day mini holiday in Thredbo, NSW. It was a great experience spending 3 days snowboarding up and down the slopes trying to master turning (and falling !) and getting a great workout while having a whole lot of fun !

So the first day we woke up at 6.30am, got everything together and headed up to the slopes. We started our first day with a snowboarding lesson, then up and down the slopes for 8 hours (and until i had mastered turning down the hill )

Kevin being pro at Snowboarding

Kevin (my partner) picked it up really quick, and ended up on the harder slopes by the first day ! I figured this was from Surfing all his life, and also being good at skating and wakeboarding.

On Top of the Hill

Everyone had been telling me how sore i’d be after my first day Snowboarding so i got training with our Personal Trainers, Sascha and Colleen, preparing all my muscles with lots of weights and strength training. After our first day snowboarding all our friends could hardly walk ! Except me i felt excellent, my leg, bum and stomach muscle’s felt like they got a good workout but I was no where near as sore as i thought i’d be!! Which was great, so i had no problem getting up at the same time the next day and doing it all again.. I was getting really good and by the end of the day i started getting a bit more confident and a bit more speed and ended up falling backwards down the hill and landing a little to hard on my arm ! But Kev pulled me back up, told me to toughen up and up we went on the chairlift to the bigger (much scarier !) slopes. Then continued down the hill with my thigh muscles burning and abs all getting a great workout !

Yes I'm Up!

However the third day i was out of action as my wrist was just a bit to painful to fall on, which i had realised the day before coming down the harder slopes and spending a lot of the time on my butt !

So that was the end of our snow trip, (luckily i only missed out on the last day) we flew back late Sunday night then monday morning headed to the doctors and to get some xrays, which showed that i had fractured my radius, which is one of the bone’s going from your wrist to your elbow (i’m learning all about bones in my Sunshine Coast Personal Training Course).

So now i’m back at work with my big, plastered up knobbywacker arm
(and now makes writing this blog and operating a mouse pretty tricky ! )

Back on my Bum !

Was it worth it ?? Of Course, i am so stoked i learnt how to snowboard so quick and was still able to walk after the first day ! Thanks to my

My Snowboarding Holiday Souvenir !

Sunshine Coast Personal Trainer’s Sascha and Colleen for getting me into some strength training to prepare me for using all sorts of different muscles !! I feel great that i’ve had an exciting, energetic holiday, instead of those holidays where you sit around and pig out ! I can’t wait for my arm to heal and to find some more great sports on the Sunshine Coast that are just as exciting, while getting a great workout at the same time.

Any suggestions??

I’d love to hear about your adventure holiday, or when you’ve injured yourself doing something new and exciting??

Filed Under: Blog Tagged With: personal trainer sunshine coast, personal trainers sunshine coast, Personal Training in Sunshine Coast

Working out doesnt have to feel like work!

August 9, 2010 By Bianca Aiono 2 Comments

I may be a Sunshine Coast Personal Trainer but I’m no superhuman – I still face the same tests and temptations as my clients do and exercising on weekends is just one of those trials. I just dont want to do a workout that feels like ‘work’!
But on the other hand, I’ve found out the hard way that it’s important to keep in a healthy, active lifestyle frame of mind over the weekend – its far too easy to relax and let your healthy lifestyle habits slip which is not so great for your figure and fitness goals!

Working out on the weekends is even harder, I find, when I work all week on the beautiful Sunshine Coast – where you just want to be outdoors all the time – then come back home to Brisbane where everything is very city-like and urbanised – its just not as inviting to be outdoors and active. So I have to trick myself into exercising over the weekend by aiming to do something fun and active at least one day of the weekend.

me & kane at the Acacia Ridge Ice Rink

For example, I’ve made a habit of going ice skating at a local rink – a three hour public session that I turn into interval training by doing a few laps as fast as I can then slowing down to do the fun stuff and learn a few tricks! (I’ve only fell on my butt once so far –touch wood!- and ironically it was when I wasn’t trying to do any tricks, I was standing completely still! Haha!)

I also bought rollerblades from Cash Converters ($24 for a decent pair, what a bargain!) and blade with my boyfriend and his mates along the Southbank board walk.

$24 blades = fitness fun!

Last weekend I went around to Mum’s place for a bike ride – she was doing a practice run of a new route so she could cycle to work. It was a sunny but cool morning riding through Belmont – one of the few acreage suburbs in the middle of Brisbane that has a pleasant country feel and impressive properties. I forgot that I was exercising while listening to the birds, chatting to mum and stopping to pat some ponies along the way.

Bianca and I made a game of climbing Mts Ngun Ngun and Coollum last year – Bianca brought her ipod and ipod dock and we powered up the mountain as fast as we could with Sneaky Sound System cranking and getting our adrenaline pumping! The rule of the game was that we weren’t allowed to use our hands to help climb up, it was all legs only! Great leg workout! The best thing was – I forgot I was working out!

Why not try this weekend workout trick for yourself? The idea is to do something that keeps your activity levels up over the weekend and keeps you in that ‘healthy lifestyle’ frame of mind. It will help you stay on track with your nutrition too.

Some things you might like to try – a run along the beach; take the kids to the park and play frizbee; or climb Mt Coolum, Mt Ngun Ngun or Wild Horse Mountain – you could take a picnic up with you and make a day of it!

So what will you do next weekend?

Yours In Health & Fitness,

Sascha Aiono

Filed Under: Blog Tagged With: Personal Trainer in Sunshine Coast, personal trainer sunshine coast, Personal Trainers in Sunshine Coast, personal trainers sunshine coast, Personal Training in Sunshine Coast, sunshine coast personal trainer

Sunshine Coast Personal Trainer Releases Workout DVD's

August 2, 2010 By Bianca Aiono Leave a Comment

Hi, My name is Bianca Aiono and even though I was an elite athlete from the age of 14, I always struggled with my weight.
It was only when I discovered the SECRET of working WITH my body, instead of against it that I now have a body I can be proud of.

Do YOU want to be proud of your body ?
- Are you confused about the BEST exercises to lean down your legs ?
- Are you scared about bulking up ?
- Have you tried everything to lose that stubborn lower body fat but nothing seems to work ?
You can find out all the answers and more in the first of my dvd series “From Fat 2 Fitness Model Transformation Package”

After releasing my Fat 2 Fitness Model DVD’s a few months ago, i’ve had loads of customers telling me how great they’re feeling and how much a difference my DVD’s are making to their health and wellbeing.

“Hi Bianca, sorry it’s been a while since I last emailed you. I’ve been busy working out with your Dvds, going to the gym, personal training etc. I’ve even taken up tennis. You’ve been a great inspiration. The minute I read about you and your experience, I decided to follow suit and change my life. I’m happy to say I’ve lost 7 kilos since your DVDs and program, I also do vibragym, eat healthy and I get the family to eat healthy too. I’ve lost lots of inches and I look forward to working out everyday. I have one or two bad days every so often but the difference now is I get back on the healthy eating and exercise plan straight away. So I thank you for helping me believe that i can do it and I also thank vibragym but you really started it all for me. You really made me believe. I hope to keep going and lose more kilos. I’ll keep you upto date. By the way, I’m getting lots of compliments from Friends and that is such a great feeling.
I thank you and best wishes,
Angela x.

Check out our Fat 2 Fitness Model Transformation Package at http://www.fat2fitnessmodel.com/

Filed Under: Blog Tagged With: personal trainer sunshine coast, personal trainers sunshine coast, Personal Training in Sunshine Coast, sunshine coast personal trainer, Sunshine Coast Personal Trainers, sunshine coast personal training

Sunshine Coast Personal Trainer for Sunshine Coast Young Business Woman of The Year Awards

July 28, 2010 By Bianca Aiono Leave a Comment

Thanks to Mykie O from Strut for my hair... thanks to Rudi for those bloody quadzilla legs !

I’m very proud to have been named as a finalist for the Sunshine Coast Young Business Woman Of the Year Awards.
Thank you to Genine Howard from Profile Magazine and Melanie Jacobsen from PJT Accountants for nominating me both previous winners of the SCBWN network awards and also our valued clients !

Here is my blurb which I had to write for part of the publicity related to the event about my career journey. Keep an eye out for me in profile mag and the Sunshine Coast Daily.

As an elite athlete I struggled with my weight for 10 years and tried every diet, gimmick andfat pill. When I finally discovered the secret to safe and permanent weight loss I lost 15 kilos in 12 weeks and became a Bodysculpting champion.
So I quit my dead end job and set out on a mission to transform the lives of others on a grand scale. Starting with a single client and a car boot of equipment, I discovered by accident there was a demand for mobile personal training in the beautiful Coast outdoors!

2 years later I have over 100 active clients – many of them local celebrities, a staff of 5 and operate a fully equipped studio in Warana. I’ve been showcased in both local and national media including SBS insight and speak to trainers across Australia on building a successful PT business.

Sunshine Coast Personal Trainer Bianca Aiono

After SCBWN Young Business Woman Of The Year interview

My 12 week program takes Bodysculpting principles and modifies them for the everyday lifestyle. We coach clients 1 on 1, in small groups, hold nutritional coaching challenges and recently launched Bootcamp for Women with enormous success. I’m very proud to say over the past 2 years we’ve inspired over 850 Sunshine Coast residents to lose more than 6,000 kilos

Personal Trainers don't get a chance to dress up much, it's dressing up lorna janes pants and joggers and pretending that qualifies for "smart casual" or sssshhhh it's too late to go out dancing !

Filed Under: Blog Tagged With: personal trainer sunshine coast, personal trainers sunshine coast, personal training sunshine coast, sunshine coast personal trainer, Sunshine Coast Personal Trainers, sunshine coast personal training

Staying on Track with your Sculptlife Nutrition Plan over the weekend

July 28, 2010 By Bianca Aiono Leave a Comment

Its pretty common for people, in any line of work, to work their butts off during the week and then when the weekend comes around, to relax and not even want to think about anything work related. The unfortunate thing here is that this can happen to a Sunshine Coast Personal Trainer too!

And this can be a dangerous thing I’ve found, especially since the nature of my work is also a lifestyle – I spend all week motivating, training and educating clients on exercise and nutrition which is great – but then I get to the weekend and have trouble motivating myself to keep up with my own exercise and nutrition habits.
I needed to do something that kept me in a healthy lifestyle frame of mind over the weekend, instead of thinking after a long week at work “whoo hoo! It’s the weekend – Foxtel, chocolate and lollies here I come!”

So I worked out a few tricks to help me through the weekend that made healthy meals enjoyable and not like work at all! So I changed my meal plan slightly to incorporate things that seem special, or a little out of the ordinary – meals that I wouldn’t take the extra time to make during the week.

For example, instead of my weekly breakfast of porridge and a protein shake I’ll make protein pancakes with sliced strawberries and a drizzle of maple syrup. (click here to see the recipe for Protein Pancakes). Instead of my weekly morning tea of a protein shake and an apple I’ll have smoked salmon, tomato and cucumber rice cakes (click here to check out the recipe for Salmon Rice Cakes)

Afternoon tea gets changed from a tuna and nuts to a caramel fudge flavoured protein bar (which tastes pretty close to a chocolate bar without all the calories) and half a punnet of strawberries – yum!

I already love my lunch (rice, grilled basa seasoned with lemon pepper and steamed veggies) and dinner (steak and steamed veggies) so they stay the same over the weekend except for my free meal evening – pizza! I prepare these meals on a Monday night and have them ready to go in the fridge or freezer for the week. It really does pay off to have your meal ready for you in the freezer over the weekend – I usually find the longer it takes to prepare a meal the less likely im going to stick to the plan if I haven’t done the preparation beforehand.

I’ve found that making these simple changes that still fall within Sculptlife’s nutritional guidelines (click here for your free, no obligation consult and find out how we can help with your fitness and figure goals) makes my weekend meals feel just that little bit more special. You’d be surprised how much more enjoyable healthy eating can be over the weekend when you look at it from a lifestyle perspective – lets face it, no one wants to feel like they’re on a ‘diet’ – so make it fun! Think outside the box! This weekend for breakfast I’m going to have a fruit salad – strawberries, rockmelon, watermelon and apple – with a protein shake. Yum! I might also do something with oven baked garlic zucchini and grilled eggplant…mmm. Check out our recipes for something different you might like to try!

I’d love to hear your favourite figure friendly meals!

Have a Happy Healthy Week!

Yours In Health & Fitness
Sascha Aiono

Total Transformations with Sculptlife's Body Balance Challenge

July 19, 2010 By Bianca Aiono Leave a Comment

Eight weeks ago our Body Balance Challengers began their journey towards better, balanced bodies and now – we just cant believe how much they’ve changed in only eight weeks!
Rachel Pope, our Body Balance Winner and recipient of the grand prize of $700 noticed changes after just 3 weeks! “I had to tighten my belt buckle a notch and so did my husband from just eating the same dinners as me!” (Click here to check out all of Rachael’s amazing before and after shots!)

The Body Balance Challengers banded together and it was fantastic to have such a positive and supportive environment in the nutrition and group exercise classes. Natalie Thorpe, winner of the ‘Make Your Friends Crazy Jealous Award” said it was the encouragment and support that got her through the exercise sessions. Natalie said “the classes gave me tips to get through the shopping minefield and methods to overcome my cravings.” Lisa our 1st Runner Up found the nutrtional knowlege she accquired from the classes were a big part of helping her to fit back into her size 9 jeans.

The results were not only on the fat loss front but on the health front too. Mandy Wright, 2nd Runner Up, now says she is looking forward to reaping the benefits of a much healthier future with her new lifestyle habits. Rine, the Challenger who gained the most amount of lean muscle mass and winner of the ‘Buff’d Babe Award” also reaped health benefits from the eight week challenge, ” I feel like a new person, I have energy, I feel fitter, I am more motivated and less moody!”

Rine receiving her Buff'D'Babe award !

Getting your body in balance is not just about the physical changes you make, its about your mind and self image too, Vikki Newton’s experience is an example of this. After only six weeks of working with Sculptlife and the Body Balance Challenge she is now happy in her body and knows that the changes will keep coming as long as she stays positive and commited – and she did exactly that! Vikki won the “Determination & Bust-a-Move Award” for always giving 110% during training sessions while simulataneously turning the studio into a dance floor!

With the Body Balance Challenge being such a success for our Challengers in so many aspects – body, health, mind and spirit – we cant wait to begin the next Body Balance Challenge! Stay tuned for the next chance to change your body and your life; get confidence and control; and a chance to win $700 with the Sculptlife Body Balance Challenge.
Click Here to see all our challengers results !

Filed Under: Blog Tagged With: Personal Trainer in Sunshine Coast, Personal Trainers in Sunshine Coast, Personal Training in Sunshine Coast, personal training sunshine coast

What Makes An Awesome Sunshine Coast Personal Trainer ?

June 16, 2010 By Bianca Aiono 3 Comments

I just got back from my regular Wednesday PT session with my Sunshine Coast Personal Trainer, Rob Reed at Kawana Fitness and I wanted to give him some well deserved props !

Bianca at WFF Sports Model Competition

I have had a lot of Sunshine Coast Personal Trainers in my time, all of them very knowledgable and credible experts, but eventually we go our separate ways. This is due to for various reasons, sometimes it’s location, sometimes it’s because I’m looking for a trainer with different strengths. But more frequently that I would like, it has happened because I held myself to a high standard, and accordingly so did the trainer – but they ended up letting their own agenda take over as to what was in it for them if I achieved my goals.

I’ve had a Sunshine Coast Personal Trainer who told me I couldn’t break from my diet for the next 8 weeks, so what do you think I did for the next 4 days? I ate everything I could possibly imagine ! You know, the age old adage – you don’t want something until someone tells you that you can’t have it.

Now when you are getting your fat folds measured in TENTHS of millimetres every week, these guys KNOW when you have not been following your diet. Eventually he just stopped taking my calls or replying to my texts to book in. I understand that I should have been true to my goals, but I struggle with the implementation of any exercise and diet regime just like any other regular client – why should I have been dealt with so harshly ?

Because I have a bit of a profile in the Sunshine Coast Personal Training world, it’s easy to forget that I’m just an individual with my own personal goals, and my own personal struggles and failings. I’m not superwoman, I’m not infallible and if I tell you what I’d like to achieve – that is really truly what I would like to achieve. I’m not trying to “test” you, I’m not going to steal your ideas and trust me – I don’t want your clients! We have plenty of super motivated guys in our SculptLife family, and they keep our hands plenty busy !

After winning my competition for the INBA Brisbane Titles I finally got that monkey off my back – something I had been trying to achieve for the past two years. But I fell off the wagon big time , when I made the rookie mistake of not resetting my goals straight after the comp. I had literally burnt myself out, I had no more motivation and drive, I spent like 3 months of eating everything I had deprived myself of, things like toasted cheese and tomato sandwiches laden with butter – hot dogs, chocolate milk shakes. I think the morning after the competition i had a packet of mint slice biscuits for breakfast ! Oh my gosh I was sooo sick !

Samoan Sistas, Bianca & Sash

And of course you can imagine the deep deep hole I dug myself – and threw away the shovel !

So when I met Rob last November, I was the heaviest I had been in a long time and I sheepishly told him that my goals were to have an IFBB Figure girls body ( thos girls are the voluptuous, curvy muscly girls – not the skinned rabbit look ). I wanted to look good for photoshoots and be fit for Volleyball, oh yeah, and not let my neck get injured. Rob enthusiastically spouted off all the different hypertrophy and strength phases, macronutrient cycling with my diet and the various testing modalities we were going to use. He might has well have been talking latin, cos I have no concentration when it comes to that technical stuff – but it was like poetry to me – exactly what I needed !

This next bit is a little bit embarrassing … I was so happy to have a trainer ACTUALLY listen to me and what I wanted to achieve – without any other agendas I cried ! Yep big tough Xena Warrior Princess is all for show ! But to make me feel better, Rob in all his metro-sexuality gave me a few little crocodile tears in sympathy too !

Bianca on stage

So off we started on a training adventure and here I am today after just finishing such an awesome, exhilarating and fantastic session I had to share it with you.

45kg Bench Press
120kg half squats
Body Weight Squat Jumps
Barbell Snatch
Medicine Ball Side Power Throws
Double Leg Throw Downs
Repeat x 3

*During the 3^rd set of Double Leg Throw Downs and after some very unflattering groans, I decide I’m not going to have babies. I don’t think I can handle that pain!*

Single Leg Hops Up the Stairs
20 seconds speed skipping
10 lateral bounds Repeat X3

The hardest thing is trying to walk gracefully in those heels !

* By this time I use one of my sneaky rest taking tactics- I normally throw in a few questions about the meaning of life – the deeper the question I ask the more lengthy a response I get. This is fantastic when you are training and in desperate need of a rest, hee hee – but if you guys use it now, I’ll know! Rob knows I don’t really care about the mitochondria’s role in the ATP –PC cycle but he just can’t help himself to explain it . It’s like he’s possessed and has to tell me or he’ll self combust and this big long winded explanation full of technical jargon spews forth – ha ! I love it ! *

Then outside we go in the car park ( ominous music )

10 Medicine Ball Power Soccer Throws
Resisted Sprinting ( Pushing Rob in the middle of the back up the length of the carpark ! )
Race back to the start ( I sprinted so hard to beat him I’m lucky the wind didn’t change at that moment – I was making some nasty faces ! Okay, I beat you Rob, but it’s okay – you weren’t warm! )Repeat

The oxygen debt I felt in the 10 seconds after each of these activities was enough to have me semi crouched pressed up against the wall and gasping for air. Which would have looked very strange to all the passers by ! ( Thanks for the public airing Rob ! )

But I absolutely LOVED IT ! Sunshine Coast Personal Training – what a fantastic activity to include in your LIFE !

So I feel like I have achieved a milestone here that I need to stop and thank you Rob for everything you have done.

From that day in November, when I was feeling so low and out of shape, I have lost 4 kilos, 5% in body fat, I’ve increased my hamstring strength by a whopping 250% – I was recently voted MVP in one of my Volleyball games and I felt good enough about myself to enter a sports model competition. Rob has also been able to juggle all these fitness paramaters as well as making sure my physique stays balanced – preventing my chronic neck pain from taking over ! You Bewdie !

Oh, and can I give a big shout out to Vanessa from Starshots, aka “Buffy” for giving up her day and coming down to do my makeup. I felt a million bucks – I’ve decided when I finally get around to getting married, I’ll definitely have my hair like that Ness ! Thank you!

Rob has motivated me through many periods of self doubt, has pondered the meaning of various aspects of life, we’ve had plenty of laughs, has shamed me with his flexibility ! ( man, for a 95kg body builder, you should see his side kicks – I’m going to say they are better than my Pilates instructor and ex ballerina Sue’s ! ) Rob’s made me remember to be true to myself and the goals I set for myself when I try to convince myself it’s not that important to me and I’m so thankful that the universe has crossed our paths.

So – what makes an awesome trainer ?

Rob with his son Kai

An Awesome Sunshine Coast Personal Trainer will

LISTEN TO YOU when you tell them your goals and create an action plan to get there

IGNORE YOU when you try to convince them that it’s not that important to you anymore

HOLD YOU ACCOUNTABLE to your goals and the time line and keep you honest to yourself

ADAPT your program as you improve and refine your goals

TELL IT TO YOU STRAIGHT – hey, there’s no point in lying, if you’re not following your diet, you’re not going to lose the weight ! There is no TRY only DO!

And when all else fails an Awesome Sunshine Coast Personal Trainer will TELL YOU TO SHUT UP AND GET UP !
( Well, Rob hasn’t had to use that one on me yet, but it would definitely stop question time ! )

Thanks Rob – you’re awesome !

So what do YOU want in a trainer – what do you thinks makes an awesome Sunshine Coast Personal Trainer?
Make sure you leave a comment below - we always love to hear what you think !

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