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FitnessX
FitnessX
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Health Solutions
Fitness & Wellness Coaching

FitnessX offers a holistic approach to fitness and health, offering individual programs combining elements of wellness & life coaching with fitness & health. Designed to assist clients dealing with either stress, anxiety & depression, motivation, positivity, hope & self-belief. The program blends holistic elements and evidence based strategies in fitness, health & wellness with a view to balance and develop the mind & body. Ranging from stress management & relaxation exercises, neuroplasticity & cognitive agility, muscular strength, balance, coordination & flexibility exercises, nutrition, values & goals, positivity & happiness strategies, lifestyle habits & personal development.

About Us

Health Solutions
Fitness & Wellness Coaching

FitnessX offers a holistic approach to fitness and health, offering individual programs combining elements of wellness & life coaching with fitness & health. Designed to assist clients dealing with either stress, anxiety & depression, motivation, positivity, hope & self-belief. The program blends holistic elements and evidence based strategies in fitness, health & wellness with a aim to balance and develop the mind & body. Ranging from stress management & relaxation exercises, neuroplasticity & cognitive agility, muscular strength, balance, coordination & flexibility exercises, nutrition, values & goals, positivity & happiness strategies, lifestyle habits & personal development.

The fitness coaching assists individuals with general fitness, combining fitness elements from muscular strength & endurance, cardiovascular endurance, flexibility, balance, coordination & cognitive agility.
The health coaching assists individuals with general health & well-being, combining health elements from nutrition, sleep, breathing, hydration, thoughts, movement, & posture along with personal health & fitness testing.
The wellness coaching assists individuals with personal development, focusing towards personal barriers by changing ones habits & lifestyle and improve one’s mindset, energy & motivation in life. Combining wellness & life strategies include stress management, goal & value setting, time management, personal development strategies, motivation & positivity, energy & life balance, mindfulness & meditation.

fitness-health-lifestyle

Fitness & Wellness Program:
Stress & Relaxation - Incorporates Breathing & Qigong Practices, Stretching/YinYoga, Mindfulness & Meditation.
Balance Falls Prevention - Balance, Strength, Coordination & Flexibility Exercises, Neuroplasticity/Cognitive Agility Drills, along with Posture & Falls Prevention.
Body Toning - Pilates based program targeting Abs, Butt & Thighs (ABT). Assisting in Muscular Strength, Core Strength, & Balance.
Circuit Training - Quadrant training method, assisting in Cardiovascular Endurance, Muscular Strength & Endurance, Agility, Power & Balance.
Wellness - Fitness testing, Nutrition analysing, Lifestyle & Habits analyzing, Goal & Value setting, Stress management, Personal Development Strategies.

Affordable workouts and varied packages:
Private Mobile Coaching
(60min one on one)
No membership fees or lock-in contracts, PAYG.

Mobile Fitness
we come to you
Mobile training to your home, office or outdoors
(Sydney & Eastern Suburbs & Lower North Shore).


Assessments & Consultations

Initial consultation includes fitness and health testing, BMI, BF, WH, BMR, APHR-Zone, HR, BP, VO2-max nutritional recommendations and lifestyle choices. Implementation to your program may include analysing a food and mood diary, sleep & lifestyle habits, goal & value setting, personal development strategies & stress management.

Fitness & Wellness Programs

Tailored Fitness Programs to fit in with your needs & goals whether its stress & relaxation, balance fall prevention, cognitive agility, strength & core training, weight loss, cardio & HIIT training or just to feel good and be fit. The programs are suited for all ages, body types & medical conditions.

Nutrition & Weight Management

We offer nutritional recommendations and lifestyle choices to assist in weight management & motivation to guide you in your journey. Include analysing a food and mood diary, nutritional habits & food choices, focus on macro & micro nutrition, gut health & its relation to stress, the nervous systems & hormones.

Wellness & Stress Management

A healthy body is not complete without a healthy mind. We incorporate a range of wellness & holistic elements & stratergies from QiGong & YinYoga, Breathing & Posture, Mindfulnness & Meditation, Cognitive Agility. Beneficial for everyone including clients with personal barriers from stress, depression & anxiety along with other behavioral & emotional symptoms.

Benefits

Regular exercise may alleviate symptoms of depression by:
• Increasing energy levels
• Help improve sleeping patterns
• Help block negative thoughts or distract people from daily worries
• Increasing a sense of control and self-esteem, by allowing people to take an active role in their own wellbeing
• Help lift mood through improved fitness and the release of natural chemicals in the brain
• Help people feel less alone if they exercise with others.

Physical activity reduces health risk factors:
• Reduce risk of cardiovascular problems
• Decreases chance of obesity and high blood pressure
• Increases HDL (good cholesterol)
• Decreases chance of type 2 diabities
• Strengthens muscucloskeletal system and helps reduce chances of osteoporosis
• Improves mental wellbeing by reducing stress, anxiety and depression.

*Exercise may change levels of chemicals in the brain, such as serotonin, endorphins and stress hormones.  Exercises like breathing, Qigong, mindfulness may assist in poor concentration, less worrying, loss of sleep, mood.  Along with a better understanding of food and diet may assist in one’s mood and overall health.
When not managed may lead to other conditions from obesity, diabetes, heart disease, inflammation, chronic pain, hormone imbalances, poor sleep, brain fog, weaken immune along with behavioural elements from low self-esteem, mood, motivation, purpose & passion in life.


Tips to help you get started:
•Start simple – increase your activity levels gradually to improve your self-confidence and build motivation for more energetic activities. Start with simple activities such as shopping, driving, gardening or small household tasks.
•Do what is enjoyable – people with anxiety or depression often lose interest and pleasure in doing things they once enjoyed. Plan activities that you used to find enjoyable, interesting, relaxing or satisfying with friends or family – with time the pleasure you feel from doing these activities will return.
•Include other people – people with anxiety or depression often withdraw from others, but continuing to socialise is an important part of recovery. Staying connected with friends and family can help increase wellbeing, confidence and provide opportunities to socialise.
•Make a plan – planning a routine can help people become more active. Make sure some form of exercise is included each day. Try to stick to the plan as closely as possible, but be flexible.

*Betterhealth.vic.gov.au - Depression and Exercise PDF
*Beyondblue.org.au - Anxiety and Depression Checklist (K10)
*Beneficial effects of physical exercise on neuroplasticity and cognition.
*Exercise-induced neuroplasticity: Balance training increases cortical thickness in visual and vestibular cortical regions.
*Balance training improves memory and spatial cognition in healthy adults.
*EAT FOR HEALTH: Australian Dietary Guidelines Summary.
*Australia’s Physical Activity and Sedentary Behaviour Guidelines for Adults (18-64 years).
*Staying Active And On Your Feet - Falls Prevention.

Coaching

Trained with practical experience in different forms of Fitness, Health & Wellness Programs.
Ranging from - Strength, Functional & Cardiovascular Program, Fitness Program 4 Mild-Mental Health (stress related), Older Population & Falls Prevention Program, Wellness Program, Medical Conditions include Obesity & Weight-Loss.

Qualifications and continuing education credits (CEC) and courses in Cert III, Cert IV & Diploma in Fitness, Pilates Matwork Certificate (Studio Pilates), Level 1 C.H.E.K Holistice Lifestyle Coach (CHEK Institute), Level 1 Wellness Coaching (Wellness Australia), Level 1 Mindfulness ACT Program (Dr Russ Harris), Positive Psychology Course (Dr. Barbara Fredrickson), Level 1 Sports Trainer (SMA-Sports Medicine Australia), Fundamentals in Coaching, Goal setting, Imagery & Motivation (AIS-Australian Institute Sport), Level 1 Altitude Certificate (ATS-Altitude Training Systems), TRX and Swissball (TAFE NSW), Level 1 & 2 ViPR Certificate (dynamic movement training), Mind Body Agility Training (ACE Fitness), Senior Fitness (TAFE NSW) and Falls Prevention, Aqua Fitness (TAFE NSW), Advanced 1st Aid Certificate, Mental Health First Aid Certificate.

Exercise Training - The Fitness Equipment and Exercise Training chosen are discused and evaluated to suit each individuals needs, fitness level & self-confidence.
Ranging from - Resistance Weight Training (muscular strength & endurance), Functional Training, Strength and Conditioning (agility, power, speed, reaction, balance, flexibility, coordination, proprioception, plyometrics), Cardiovascular Endurance and HIIT Training, Metabolic Conditioning, Quadrant Training, Circuit Training, Cognitive Agility Training, TRX Suspension Training, Boxing Pads, Vipr-Dynamic Movement Training, Pilates Matt Exercises (Thera-Band & Mini Pilates Ball), Stretching & Myofascial Foam Rolling, QiGong & YinYoga Exercises, Meditation/Mindfulness & Breathing exercises.

Contact

Phone or Email:
0418260550
251 Oxford St
Bondi Junction NSW 2022
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