Anita Desmet - Certified Trainer, Fitness Instructor & Nutrition Coach

06/11/2025

03/11/2025

🌿 Loosen Up: Stretches for Tight Hips & Lower Back Relief 🌿

Feeling stiff, sore, or locked up in your hips or lower back? You’re not alone — long hours sitting, heavy workouts, or stress can create serious tension in these areas. Stretching isn’t just “optional” — it’s essential for mobility, posture, and injury prevention!

Let’s release that tightness and get your body moving freely again 👇

💫 WHY STRETCHING MATTERS

Your hips and lower back are core connectors — they support your spine, movement, and posture.
When they’re tight, it can lead to:

Lower back pain & reduced flexibility

Poor posture and muscle imbalances

Hip, knee, and even shoulder discomfort over time

Skipping your stretches after exercise can leave your muscles short, stiff, and more prone to strain or injury. Stretching = long-term strength + mobility.

🧘‍♀️ TOP STRETCHES FOR TIGHT HIPS & LOWER BACK

1️⃣ Seated Figure-4 Stretch (for hip and glute release)

Sit on a chair, cross one ankle over the opposite knee.

Keep your back straight and lean forward gently until you feel a stretch in your outer hip/glute.

Hold 30–60 seconds each side.
💥 Benefits: Opens up hip joints, relieves sciatica and glute tension.

2️⃣ Pigeon Pose (for deep hip opening)

Start in a plank, bring your right knee forward toward your right wrist.

Extend your left leg straight behind you, chest tall or fold forward over your front leg.

Hold 30–60 seconds per side.
💥 Benefits: Deeply stretches hip rotators and hip flexors, easing lower back pressure.

3️⃣ Cat-Cow Stretch (for spine and lower back mobility)

Start on hands and knees.

Inhale: arch your back, lift your chest (Cow).

Exhale: round your spine, tuck chin (Cat).

Repeat for 8–10 slow breaths.
💥 Benefits: Loosens spinal muscles, improves circulation, and releases back tension.

4️⃣ Knees-to-Chest (for gentle lower back release)

Lie on your back, pull both knees into your chest.

Rock side to side gently for 30–60 seconds.
💥 Benefits: Relieves lower back pressure, soothes tight lumbar muscles.

5️⃣ Hip Flexor Lunge Stretch

Step one foot forward into a lunge, keep back knee down.

Push hips forward gently while keeping chest upright.

Hold 30 seconds per side.
💥 Benefits: Opens tight hip flexors from sitting or cycling, improves posture.

⚠️ THE DOWNSIDE OF NOT STRETCHING

When you skip stretching:

Muscles shorten and lose elasticity

Your posture worsens

You increase your risk of strains, pinched nerves, and back pain

Recovery slows down — making you feel tighter and sorer longer

Stretching after every workout (and even on rest days) keeps your body aligned, mobile, and pain-free 🙌

✨ Tip: Aim for 5–10 minutes of stretching daily — especially after workouts or before bed. Your hips and back will thank you!

02/11/2025

🌿✨ SUPERFOODS FOR PEAK HEALTH, ENERGY & MENTAL CLARITY ✨🌿

Want to boost your immune system, sharpen your mind, and feel more energized naturally? Say hello to superfoods — nature’s most nutrient-dense powerhouses! 💪🥑

These incredible foods are packed with vitamins, minerals, antioxidants, and healthy fats that nourish your body from the inside out. Let’s break it down 👇

💥 WHAT ARE SUPERFOODS?
Superfoods are nutrient-rich foods that deliver maximum benefits in minimal calories. They support immune strength, brain function, energy, and overall wellness.

💚 TOP SUPERFOODS & THEIR BENEFITS:
🥦 Broccoli & Kale – Loaded with antioxidants, vitamin C, and fiber to boost immunity and detox your system.
🍇 Blueberries – Brain-boosting anthocyanins enhance focus, memory, and fight oxidative stress.
🥑 Avocado – Rich in healthy fats, potassium, and B vitamins to fuel your body and support heart & brain health.
🐟 Salmon – Omega-3 powerhouse for better mood, sharper thinking, and reduced inflammation.
🍵 Matcha Green Tea – Natural caffeine + L-theanine = calm, focused energy (no crash!).
🌰 Nuts & Seeds (chia, flax, walnuts) – Great for brain health, hormones, and sustained energy.
🍯 Raw Honey & Turmeric – Natural anti-inflammatory combo to strengthen immunity and aid recovery.
🥬 Spirulina & Chlorella – Algae superstars that detox heavy metals and boost endurance.

⚡ WHY YOU’LL LOVE THEM:
✅ Boost immune system & protect against illness
✅ Improve mental clarity & focus
✅ Increase natural energy levels
✅ Support recovery & reduce inflammation
✅ Promote glowing skin & gut health

💡 TIPS & TRICKS:

Blend a superfood smoothie (spinach, banana, chia, blueberries & almond milk)

Add turmeric + black pepper to your meals for better absorption

Sprinkle flaxseeds or chia on oatmeal or yogurt

Start your day with green matcha tea instead of coffee for clean energy

🌈 Nourish your body. Sharpen your mind. Feel your best — inside and out!

31/10/2025

Apparently the storm is heading North and passing before cruise time. Any concerns, please call the Caloundra Cruise number.

31/10/2025

Hang on 'FitCREW'. I'm just finding out if we're still on for our cruise at 5.15pm, the weather is a bit nasty right now!

29/10/2025

🌟🍌 The Mighty Banana – Nature’s Perfect Power Snack! 🍌🌟

Don’t underestimate this yellow beauty — bananas are one of the most nutrient-packed, energising and deliciously versatile foods you can eat!

💪 Health Benefits:
Bananas are loaded with:
✅ Potassium – helps prevent muscle cramps and supports heart health.
✅ Vitamin B6 – aids energy metabolism and boosts brain function.
✅ Magnesium – promotes muscle recovery and reduces fatigue.
✅ Fibre – keeps your digestive system happy and helps you stay full longer.
✅ Natural carbs – your body’s favourite fuel for workouts!

⚡ Pre-Workout Power:
A banana 30–45 minutes before training gives your muscles quick energy, helping you push harder and longer. It’s easy on the stomach and digests fast — perfect before a run, lift or class!

💤 Post-Workout Recovery:
After your workout, pair a banana with protein (like Greek yoghurt or a shake). This combo replenishes glycogen stores and helps repair muscles — the perfect recovery snack!

🍌 Tips & Tricks:
✨ Keep slightly underripe bananas for slower sugar release and steadier energy.
✨ Overripe bananas? Freeze them for smoothies or “nice cream”!
✨ Travelling or busy day? Bananas are nature’s pre-wrapped snack — no prep needed!

🥣 Delicious & Healthy Banana Ideas:
🍯 Banana Protein Smoothie: Blend banana, protein powder, almond milk, cinnamon & oats.
🍫 Choc Banana Overnight Oats: Mix oats, chia seeds, cocoa, banana slices & yoghurt.
🍞 Peanut Butter Banana Toast: Wholegrain toast + PB + banana + a sprinkle of cinnamon.
🍦 Frozen Banana Bites: Dip banana slices in dark chocolate, freeze, and enjoy guilt-free.
🥗 Banana & Nut Salad: Toss banana with berries, walnuts, spinach & a drizzle of honey.
🍌 Banana Pancakes: Mash 1 banana + 2 eggs + dash of cinnamon, cook & serve warm!

💛 Fuel your body, feed your muscles, and satisfy your sweet tooth — naturally!

27/10/2025

Mini Quiches 😋🧅🧄🥰

Cooking spray
3 slices of diced bacon (or none)
1 small yellow onion, finely diced
1 red bell pepper, chopped
2 cups chopped baby spinach
6 large eggs
6 tbsp. milk (or cream of choice)
1/4 tsp. paprika
1/2 tsp. garlic/onion powder & Italian herbs
Kosher salt
Freshly ground black pepper
1/2 c. shredded mozzarella (or cheese of choice)

1. Preheat oven to 175C/350Fº and grease a 12-cup muffin tin with avocado or coconut oil cooking spray or coconut oil. In a large nonstick skillet over medium heat, cook bacon until crispy, 6 to 8 minutes. Drain on a paper towel-lined plate, then crumble.

2. Add onion and bell pepper to skillet and cook until soft, 5 minutes. Add spinach and cook until wilted, 2 minutes more.

3. In a small bowl, whisk eggs, milk, paprika, and garlic/onion powder, Italian spice and season with salt and pepper. Fold in 'cooled' cooked vegetable mixture, bacon, and mozzarella. Pour mixture into prepared muffin tin.

4. Bake until cooked through and golden, 20 minutes, or thereabouts.

5. Let cool, then store in the fridge/freezer, in an airtight container. Enjoy!

26/10/2025

💥 The Power of Lifting & The Magic of Recovery 💥

Lifting weights isn’t just about building muscle — it’s about building strength, confidence, and longevity. 🏋️‍♀️ Resistance training keeps your body strong, supports bone health, boosts metabolism, and helps sculpt the physique you’re working hard for.

But here’s the secret ingredient most people overlook: RECOVERY. 😴🧘‍♂️

Your muscles don’t grow during your workout — they grow after, while you rest. When you lift, you create tiny tears in your muscle fibers. It’s during recovery that your body repairs and strengthens them, making you leaner, stronger, and more resilient.

⏱️ Recommended Recovery Time:

48–72 hours between training the same muscle group.

Listen to your body — sore, tight, or fatigued muscles are your cue to rest or switch focus.

🌿 Why Recovery Matters:

Prevents injury and overtraining

Reduces inflammation and soreness

Balances hormones and supports immune function

Improves long-term performance and progress

🔥 Tips & Tricks for Optimal Recovery:
✅ Get 7–9 hours of quality sleep — your body repairs the most while you snooze.
✅ Stay hydrated — water supports muscle repair and flushes toxins.
✅ Fuel up — prioritize protein, complex carbs, and micronutrients.
✅ Stretch, foam roll, or try active recovery (like walking or yoga).
✅ Don’t skip rest days — they’re part of your training, not a break from it.

Remember — lifting weights breaks you down, but recovery builds you back stronger. 🧠💪
Train smart. Rest hard. Repeat.