Personal Trainers in Sunshine Coast — SculptLife Sunshine Coast Personal Training

Sunshine Coast Personal Trainers Receive New Business of the Year Award !

Local Athlete Turns Personal Weight Loss Struggle Into New Business Of The Year Award for 2010.

Sascha Receiving SculptLife's New Business Award

SculptLife Personal Training based in Warana on Friday night was awarded New Business of the Year
in the prestigious 2010 Caloundra Chamber of Commerce and Industry Business Awards supported by the Sunshine
Coast Council.

SculptLife Personal Training owned by Bianca Aiono was one of more than 80 finalists in the line up for
11 business and two individual awards. Bianca received the award presented by sponsor CRS Australia. “ It is a real
honour to have this award mark a real milestone in everything that we have achieved from such humble beginnings”

The Caloundra Chamber of Commerce & Industry Business Awards highlight the vital role small , medium and
large businesses play in our local ecobnomy. They recognise growth , innovation, creativity, community leadership and
industry specific achievements.

SculptLife PT - Winners of the 2010 New Business Award

Bianca says her own personal weight loss struggle was the inspiration for newly successful business.
As an elite athlete Bianca struggled with her weight for 10 years, trying every diet, gimmick and fat pill available. When she finally discovered the secret to safe and permanent weight loss, Bianca lost 15 kilos in 12 weeks and became a Bodysculpting champion.

Inspired, Bianca then quit her dead-end job and set out on a mission to transform the lives of others on a big scale.
Starting with a single client and a car boot of equipment, she discovered by accident there was a demand for mobile
Sunshine Coast Personal trainers on the beautiful Coast outdoors!

Two years later Bianca has more than 100 active clients, many of whom are local celebrities, a staff of five Sunshine Coast Personal trainers, and

Katherine and Sascha Aiono

operates a fully equipped studio in Warana. Bianca has been showcased in both local and national media, including
SBS Insight, and speaks to trainers across Australia on building a successful Sunshine Coast Personal Training business.

Bianca’s 12 week program takes bodysculpting principles and modifies them for an everyday lifestyle. The
SculptLife Team coaches clients one on one, in small groups, hold nutritional coaching challenges and recently launched
Bootcamp for women with enormous success. Over the past two years SculptLife has inspired almost 850 Sunshine Coast
residents to lose more than 6,000 kilos.

The Awards are a chance for local success stories to stand up and be recognised, for customers to acknowledge
their favoured businesses, and for bosses to reward their team. With more than 180 submissions received the panel of high
profile judges had an onerous task of assessing applications in weeks leading up to the Gala Presentation. Dinner.

Bianca provides a lively and energetic interview and can be reached directly at 5493 8269 or by email to Bianca@sculptlife.com.au

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

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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

Is someone sabotaging your journey to your Ideal Body?

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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

Working out doesnt have to feel like work!

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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

Staying on Track with your Sculptlife Nutrition Plan over the weekend

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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

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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 !

Sunshine Coast Fitness & Time Management Tips from Wildly Wealthy Women

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On the Sunshine Coast, there is an absolute plethora of inspiring and amazing women that I come into contact with. One of them is Sandy Forster, International Mentor of the Year 2008, Bestselling Author, Speaker & Prosperity Coach . You can read more about her here : http://www.wildlywealthy.com/

I have recently enrolled in Sandys Inspired Spirit Coaching Academy ( you can check it out here www.inspiredspiritcoachingacademy.com) and in one of her calls she said some great things about time management and making sure that she includes fitness into her day. I thought it was a really good tip, so I wanted to share it with you Sandy Forster speaking on Sunshine Coast Fitness and Time Management

“When working out your weekly schedule, book in the big things first and write them in your diary straight away. I’m not one of these people that’s in love with fitness and exercise. But I do love how it makes me feel afterwards . I know it affects everything when I exercise; I make better choices with my eating; I feel better; I make better decisions at work; I feel more inspired, I feel more balanced; I have more patience, everything is better.

Therefore I know it’s a big thing, even though I’m probably one of the laziest people on earth and I do not enjoy it at all and I moan and groan the whole time – my daughter says “Mum, you sound like you’re having a baby! “ But really, it is fun, I go down to the mfirst thing in the morning and when it’s done I feel great. I feel amazing. I feel good and so I know I have to write it down and book it into my schedule. I set the alarm and make sure it happens. It’s 5 o’clock, it’s dark, I could so easily go “ I don’t feel like it today” but because it’s written in my diary and I checked it the night before, my mind was already committed and my body just has to follow through “

Sticking To Your Sunshine Coast Fitness Program – Even When The Weather Gets Cold!

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Early mornings are not so fun in winter when its cold and dark outside, it becomes quite temping to just stay in bed where it’s warm and cosy! Even a Sunshine Coast Personal Trainer can find it difficult to get out of bed and slog it out in the cold – which happened to me just this morning.
My alarm went off at 6 am (which is a late start compared to the 4.30 am wake ups I have in order to start training clients at 5.30am) it was dark and cold at 10 degrees outside and all of a sudden that sneaky, whingey little voice inside my head said “Aww, but I dont wanna go for a run! It’s cold and dark – I cant be stuffed!” So I hit the snooze button and rolled over.

I lay there thinking about how much I loved bed, so cosy and comfy, and how nice would it be to stay there all morning, get up at 7.30 and just skip training altogether.
Almost immediately images from the night before popped into my head, I had been to a BodyBuilding contest and seen lots of lean, buffed bods in bikinis and high heels strutting around on stage. It was then that the Sunshine Coast Personal Trainer in me piped up and said “Unfortunately for you being warm and cosy in bed isnt going to get you to your health, figure and fitness goals! Get up!”
(See! Even us trainers are vicitims of our own trainer-to-client encouragement!)

And so reluctantly I got up, reached for some training clothes, devised a way to get dressed that would expose the least amount of bare skin to the cold air outside the bed covers (ie: getting dressed under the covers!!) This took a while, considering I was getting dressed in bed and when it’s cold outside, I usually layer up my workout gear so I’m warm until my heart rate is up, then I can start taking off the layers as I get warmer. Finally I was ready and went for my run.

Forty-five minutes later I was pumped, on an endorphin high and feeling great and I thought about how my day would have started if I hadnt gotten up and trained; it seemed like a sluggish and lethargic way to start the day and I was glad that I hadnt stayed in bed.

Even some of our clients have encountered and overcome this same early morning, inner-monologue debate. One such client bounds up to me in the mornings at 5.30am in the dark, and cheerily says “good morning!” while i’m still mentally waking up! (Even though my body is up and awake – my brain is often half and hour behind my body!) It takes a bit of mental toughness to get up and get going when the rest of the population stays inside in their beds where its warm.

I’d like to know about the times you’ve had to talk yourself out of bed to get to training or the tips and tricks you’ve come up with to make sure you get out there and get working towards your goals. One of our Sunshine Coast Personal Trainers – Sammy, her trick is to set 3 different alarms, while our office administrator Tiani asks her boyfriend to help her out of bed – this ‘help’ he interprets as pulling the covers off her, refusing to give them back then literally kicking her out of bed! Harsh, but effective none-the-less!

If you’re having a little more trouble than getting out of a warm bed when trying to stay motivated on your fitness journey make sure you check out our article on “refocusing on fitness.”

So lets hear it then! Post your comment below!

Yours In Health & Fitness

Sascha Aiono
Sculptlife Personal Trainer

Eating Yourself Slim – Tips From A Sunshine Coast Personal Trainer

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As a Sunshine Coast Personal Trainer I know how hard it is to wade through the ocean of misinformation out there. But the secret to permanent and effect weight loss is to eat yourself slim! That’s right – awesome isn’t it ! I come from a family of Samoans – we’re big eaters, and in the traditional Samoan culture the fatter you are, the more you show your wealth. So as you can see, “dieting” is going against hundreds of years of ancestry for us ! But , I’m very pleased to tell you that my cousin Keri has recently lost 18 kilos after spending a day with me working on her eating habits ( and of course training with my talented cousin Josh’s bootcamp in Sydney )

She was absolutely over the moon that we had to schedule her meals in every three hours – with alarms so that she wouldn’t forget. But she was totally blown away with how much she could actually lose weight, just by choosing the right amounts of food to eat – and when to eat them.

To permanently lose the fat stores in your body, you’ve got to burn more calories and increase your metabolic rate ( the rate at which your body burns fuel throughout the day – even when you’re NOT exercising) with a precise exercise routine and proper nutrient ratio adaptations ( that means eating the right stuff at regular intervals ) . Even if you don’t exercises ( but I recommend you do ), just eating 5 – 6 small high quality meals each day ( and by a meal, I mean anything from a nutritious snack to a sit down dinner ) will substantially increase your metabolism and you’ll burn more calories.

On the plane on my way down to visit Josh and Keri I took a photo of the food that they were serving to the girl who sat next to me. Everything looks nutritious and healthy, and you’d be forgiven if you thought that meant you would be able to lose weight. But as you can imagine, everything that they served was highly processed, packaged material, that had a lot of carbohydrates ( used to provide energy for ) and next to no protein ( used for growth and recovery of lean muscle tissue ). Accompany that with the next 3 – 5 hours of sitting on your bum waiting around, you’ve got the perfect conveyor belt for everything that you consume to go straight to fat stores. There is a lot of occupational hazards when going travelling as a Figure Competitor and a Sunshine Coast Personal Trainer – especially when those Krispy Kreme donuts seem like they are actually sending you ESP messages to go pay them a visit ! he he

On my return, I was very proud to open the door to our Sunshine Coast Personal Training studio fridge and see how we are all practising what we preach ! There are tupperware containers upon tupperware containers, filled with lean beef stirfry with rice noodles, morrocan chicken and basmati rice ( my snack and lunch ) a lean beef burger and salad on a whole grain roll ( Tiani ) salmon, salad and low fat fetta on a mountain bread wrap ( Sammy ) and steak and rice and steam fresh vegetables ( Sash ). Now, just as long as we make sure we clean it all out ( if not we always have Tiani just kidding ) we should really be seeing some changes in both our figures and performance over the coming weeks. Recently I lost 2 % body fat after 3 weeks of tightening up my diet like this, and of course still enjoying my treats on a weekend ( you may not be able to see my diet chocolate mousse in there – but it’s in there !)

If you need more help with your eating, we’re here to help you , with our latest body composition analysis testing and our Diet Master Pro system so that we can customise a nutritionist approved eating plan, complete with exactly WHAT to eat and WHEN in order to achieve RAPID FAT LOSS! And bonus for all you time poor guys out there – it even comes with a complete shopping list !

Remember, your nutrition is your foundation to your health and fitness, without it , no matter how hard you exercise you won’t get your ideal healthy body. If you would like a free nutritional consultation valued at $80 to find out how we can help you with your nutrition just email us on info@sculptlife.com.au or phone 5493 8269.

Sunshine Coast Outdoor Personal Training !

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Ros and Kerry Smerdon, Avocado & Custard Apple Farmers in the Glass House Mountains have been training with us for almost six months now and the have been making some amazing lifestyle changes ! I am really impressed with how much their fitness levels have improved, as well as their tone and shape. They are an absolute pleasure to train but you gotta watch out for these guys competitive streak - and I think Ros’s interpretations of the rules on our “Games Day” are always… hmmm a little “lateral” but Kerry puts up a good fight too !

Ros was named Rural Business Woman of the Year ’08, hear what she has to say : “While we had a physically active lifestyle through our work, Bianca and her team have showed us to eat well and exercise for strength and our health. Their encouragement and interest in our health and wellbeing is not just as trainers but as friends also. Choosing healthy meals, not simply quick meals well has now become a positive habit for us. We have a lot more energy as well as losing weight and toning up.”