DJ Personal Training

7️⃣5️⃣📈Did you know that 75% of Australian’s are not moving enough.

✋📉Let’s lower this large percentage and move more 🏃‍♀️🚶🏋️‍♀️

🙌Why not join me and many other Australian’s join the AUSactive’s health initiative “Million Moves challenge”.
It’s FREE, you just sign up and log your moves between the 1st Sept to the 21st Sept (21 days).

➡️➡️When you sign up you can choose from either 15mins , 30mins or 60 mins per day. 15mins being a beginner, 30 minutes to 60 per day to really get those health benefits depending on the exercise you are doing.

❤️ Improve health such as cardiovascular fitness.
🤗 Improve mood
🛌 Improve sleep
🏋️‍♂️Improve strength, bone density and muscle mass.
⬆️ Increase energy levels
⚖️ Better manage weight
⬆️ Help improve managed chronic conditions

❤️ Join me on this challenge on the 1st Sept by signing up today in my team DJ Personal Training’s Team - link in bio
https://millionmoves.org.au/t/djpersonaltraining
or by visiting http://millionmoves.org.au
and sign up as an individual or create your own team!

❤️ Please like, share to friends, family and colleagues! Let’s all get moving more this September!

✅As a PT - a clients form is everything. Eda is one of my advanced clients - so she needs to be challenged. She is performing the suspension trainer plank to improve core strength.

Eda’s form:
1️⃣Core is braced, ribs to hip connection.
2️⃣Body is in a streamlined position - head on line with spine, hips to ankles, glutes are tight.
3️⃣Body is slowly lowered in one piece - the core is constantly engaged and working hard to maintain balance and stability.
4️⃣Head is between arms and joints are soft for both knees and elbows. We only want to work the muscles.
5️⃣Chest is up and shoulders are back and down, away from the ears.

Muscles worked: shoulders, core, back, and calves.

✅ Great form and superb strength! Great work Eda!

🤗Suspension Trainer exercises to work all body - including warmup to working with KB’s for both the row and calf raises.

⛔️ Educational purposes - these are just some of the exercises I use with my clients so they can get a full body workout using their own body weight, with lead ups, then progressions with kettlebells and dumbbells. With the use of the suspension trainer the client can either move closer to the anchor or further away, or adjusting the straps to make the exercise easier or harder.

➡️ Just a few exercises in this video including a warmup leading into a couple of exercises using kettlebells.

🔑🔑Key points: shoulders need to be back and down, away from the ears. Core needs to be braced for the duration of all movements.
Joints should be slightly bent, chest proud and leg exercises - emphasise on the body weight shifted back into heels - hips and shoulders squared to the front.

1️⃣ Squat to Y - Muscles worked: glutes, hamstrings, calves, quads, chest, back, core and shoulders.

2️⃣ Single leg squat - is harder -especially feeling it through the glute on the supporting leg - and harder for your core -the core has to work harder to maintain stability.

3️⃣ Rev lunge - muscles worked: Glutes, when combining the rev lunge - keeping leg down adding arm movement - great mobility for shoulders, and the glute and core has to work harder to maintain stability.

4️⃣ Single leg deadlift - muscles worked hamstring and lower back, with the row upper back, biceps, and rear delts. And added bonus working the core to maintain balance and stability.

5️⃣ Assisted calf raises with single lateral shoulder raise - muscles worked: calves, and lateral deltoid.

Many of my clients feel confident performing the exercises on the suspension trainer - it is a great tool to supplement your existing resistance training program.

❤️ Please like share, or comment below about your favourite exercises that you have tried on the suspension trainer.

😊 I have been in the fitness industry for 25 years. I have held a sole trader membership for many years with Fitness Australia. Fitness Australia re-branded to AUSActive in 2021.

🎖️AUSActive is the peak body and association for the exercise and active health sector in Australia.

✅🎖️AUSActive sets industry standards, manages professional registrations - a national database of qualified and insured exercise professionals that meet safety standards such as First Aid/CPR and continuing education criteria.

➡️AUSActive develops and monitors codes of practice, business guidelines and quality accreditation schemes for fitness businesses. They also lobby governments and collaborates with health stakeholders and private health funds to promote preventative health and active lifestyles.
(AUSActive)

✋It’s important for me as a small PT business owner/Nutritionist to be an AUSActive business member so my clients can trust and have confidence that all their sessions meet Australia’s leading industry standards in the fitness and health industry for safety whilst delivering high quality services.

❤️ DM Desiree to book in for a free 15 min chat on how I can help you with your fitness and nutrition goals.

❤️✅🙌I just ran 95km in the month of July for the run to zero challenge.

😊I am pretty happy as there was many times I didn’t want to run because of the cold weather, I didn’t feel like it etc! But it’s about pushing yourself- and challenges help and when you have a deadline.

➡️ I don’t think I have ever ran so much in a month except when training for a marathon!

The Heart ❤️ Foundation hosted this challenge to raise awareness that every 95 minutes, someone in Australia will die from a heart attack. I lost two of my loved ones from a heart attack, both my mum and my brother.

➡️Both my mum and brother hardly exercised and ate poorly. My mother didn’t feel her heart attack because of her diabetes and my brother was supposed to get a stent but refused treatment.

❤️ Please look after your heart, exercise regularly, see your GP for a free heart health checkup and check out the heart foundations website for tools and resources to improve your heart health.

➡️ Nutrition is really important too, and getting enough sleep, water and managing your stress levels.

❤️ If you feel the urge to donate to support the run to zero challenge - the link is in my bio.

Donations are used for Heart Foundation to continue their critical research centred around heart health to reduce cardiovascular disease in Australians - they inform health professionals, the public and raise awareness about heart health to save lives.

❤️The Heart Foundation relies on mostly people’s generous donations and receive little government funding.

❤️ Thanking you all for your views, likes, follows and encouragement!

✅ Suspension Trainer warmup.

🛑 Always make sure you warmup before exercises, if you are new to exercise or have a pre-existing condition or injury see your GP before you start. If you feel faint or dizzy - stop.

1️⃣Squat to Y - knees slightly out, tracking over toes shoulder width apart. Core tight, push through the heels to use the legs to come up to standing position and create a Y shape with arms (warms up lower body and upper body - emphasising opening and expanding through chest).

2️⃣Inverted row, feet hip width apart lower whole body in one to lengthen arms whilst bracing core and keeping soft elbow joints, elbows drive past the back to squeeze shoulder blades together. Keep chest up high, and shoulders back and down away from ears. (Warmups the core, back, biceps and posterior deltoids).

3️⃣Half - bent knee pull-up - feet hip width apart, knees bent above ankles. Brace abs, hips up and shoulders squared to ceiling - use back muscles to pull up the body - chest inbetween handles, squeeze glutes up the top, driving through the heels.

4️⃣Lower back and hamstring stretch - lowering one veterbra at a time so upper body is parallel to floor, abs are braced, shoulders back and down. Drive through heels to come up, one veterbra at a time, head is the last to come up. Here I’ve added alt arm stretch. (Warmups the hamstring, lower back, core, shoulders and chest).

8-12 reps of each exercise is a great start to each exercise - then repeat. To make any exercise harder, place feet closer to wall, to make easier place feet further away from wall.

🙌Suspension training is a great form of resistance training using your own body weight and guide of the straps to perform a great all over body workout which is a great addition to your current strength and conditioning program.

➡️🙌Snapshot of my client Eda.
What great form completing a few reps of the Tricep dominated suspension trainer push-up.

We can’t leave the breath out - breathing in lowering body in one piece so chest lies between the handles and breathe out leading with the chest to go back to starting position.

✅ Elbow joints and knees should be soft, that way the emphasis is on the muscles and we protect our joints.

✅ Great for those people that want to work on core at the same time.

✅ Great for people that have shoulder issues and find it hard to do a regular pushup.

💪 Muscles worked: chest, triceps, shoulders (anterior) and core.