Vigour & Fettle

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Hazelbrook, NSW
Vigour & Fettle

online coach / programs & weekly coaching

20/08/2023

I got threads 💁🏼‍♀️

02/07/2023

5 months between pics⚡️
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2.5kg down
waist 8cm down
hips 4cm down
thighs 3cm down
arms 1cm down
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charly’s results were achieved in a calorie deficit — she slowly dropped down to 1700 calories (aiming to get in 150g protein per day) & she’s now about to reverse that to build more muscle & head towards maintenance again 💪🏼 (please keep in mind this is specifically for charly & not what everyone should do).
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as for training, charly trains at the gym 4 days per week.
charly’s training split is legs, push, pull, boxing or strength and conditioning (as well as walking/10,000 steps per day).
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thankyou for trusting the process and showing up every day & every week with intention & giving it your all 😇
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want to start seeing sustainable results for yourself?
join us! DM me now or fill out the form linked in bio❤️‍🔥

28/06/2023

🚨EOFY SALE!🚨
last remaining cream crops & t-shirts🤍
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crops:
X3 SMALL
X5 MEDIUM
X1 LARGE
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t-shirts:
X3 SMALL
X3 EXTRA LARGE
X2 2XL
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$20 each — DM to get your hands on one 🫶🏼

13/06/2023

4 months difference & 2kg heavier.
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this is your sign to forget about what the scale says & focus on how heavy you’re lifting & if you’re not lifting weights, start lifting today 🙌🏼 DM if you need help getting started 💪🏼
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client absolutely killing it with her gym program!!
tess’ program is 4 days per week & 10,000+ steps per day!
tess’ training split — day 1: glutes, day 2: push, day 3: pull, day 4: strength & conditioning or a second leg day.
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can’t wait to see where tess will be in another 4 months 😍🫶🏼

20/05/2023

this one hits close to home 🥹🤍
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Zoe is the perfect example of what you can achieve when you’re consistent & hard working!
I am so proud of you & how hard you worked to get this result
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Zoe’s program consisted of 3 sessions per week & short walks every day!
This program was completed from home so it was easier to fit in as many of you mums know it’s a bit hard to get to the gym in the beginning & being in the comfort of your home allows you to squeeze these sessions in when it’s suitable!
The start of the program eased Zoe back in with some more gentle workouts and as she progressed each week the exercises & intensity of the workouts progressed too.
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Every program I designed is designed specifically to the individual and their needs, wants, strengths, weaknesses, potential injuries, lifestyle & whatever else may come into play; therefore, I don’t write cookie cutter programs — especially for my pre & post natal clients.
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If you’re a mama wanting to return to exercise to gain confidence & get results, please reach out and we can get you started!! 🫶🏼

28/04/2023

remaining stock up for grabs!
get yourself the warmest jumper this winter❄️
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**all sizes are unisex (I would size down as a female - even for an oversized look)
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cream hoodies remaining:
X2 EXTRA SMALL
X6 MEDIUM
X2 LARGE
X3 EXTRA LARGE
X2 2XL
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coal hoodies remaining:
X6 SMALL
X1 MEDIUM
X2 EXTRA LARGE
X2 2XL
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bike shorts remaining:
X2 EXTRA SMALL
X5 SMALL
X4 MEDIUM
X1 LARGE
X2 EXTRA LARGE
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Jumpers are $70 each or $110 for 2 (why not get both colours💁🏼‍♀️)
Shorts are $45 (they’ve got pockets - need I say more?)
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DM me to get your vigour & fettle goodies🤎

11/03/2023

let’s go lily 🫶🏼
one of the main things I love about this app is the accountability it holds for people! it’s totally customised to you, your goals & what you want to achieve day to day.
video tutorials to every exercise & tracking for all of your reps and weights - it’s so much easier than following a program off a piece of paper! 🙏🏼🙌🏼

09/03/2023

top ten things you should try before you give in to a crazy fad diet or consume barely enough calories to survive:
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✰ 7.5-10k steps per day
✰ drink plenty of water (2-3L)
✰ prioritise good sleep (7-9 hours)
✰ eat plenty of veg
✰ prioritise high protein
✰ make sure you're getting in enough fibre
✰ strength train at least 2-3x per week
✰ manage your stress levels
✰ drink less alcohol
✰ minimise processed foods
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see what these small changes can do for you over a few weeks and then start to look at what other changes you can make — if you’ve reached a point of plateau and are doing all of these things, please reach out and I’ll help you further! 🫶🏼

27/02/2023

7 day free trial review from 💓
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— I recently completed a 7 day trial doing Amy's online training and I am truly so impressed. The app that the program is based from is so detailed and easy to use and the workouts have been the perfect level of both challenging and achievable. I have felt fantastic after each one! Amy has been so available to answer ALL my questions and I have honestly learnt so much in the space of a week. The trial has definitely sold me for continuing the program and I'm truly so excited to keep up with the training. Couldn't recommend Amy's online training enough! ❤️ —
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If you’d like to get started yourself, head to my bio to fill out the online coaching form “apply for online coaching” & we can get you started with a 7 day free trial!
DM me if you have any questions 😚

26/02/2023

just a reminder to be gentle on yourself when coming up to your period & during it. this is the perfect time to deload and take it easy. you may be craving more soul foods & that’s more than okay. stay hydrated. go for a walk or do some light stretches instead of your regular gym session. keep up movement if you can, but if not, that’s okay too. listen to *your* body & what it needs. taking care of yourself is more important. be gentle on yourself & be kind. the gym will still be there tomorrow, and the next day, and the next day after that.🫶🏼

16/02/2023

introducing a 7 day free trial period!
— 7 days where you can see how the app works and whether you think it’s for you or not 💁🏼‍♀️
no lock in contract so you can cancel at any time thereafter.
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I will be taking on the first 3 people to DM me for free trials for now so if you want to see what it’s all about, message me ASAP and we’ll get you started! 💪🏼

08/02/2023

Helloo, so sorry I’ve been so quiet on here since I moved! I feel like I’m finally settling in and getting back into routine since joining a gym & starting work 🙏🏼

I just wanted share since I have joined a gym here that it’s soo normal to not know how the equipment works in a gym if you’ve just joined a gym!
I have joined at a new (very large) gym in Adelaide and even I feel intimidated by all of the machines & people (someone who knows what they’re doing).
my advice would be to simply ask/figure out when the quiet times are so you can go around and sus out how the machines work (because most gym’s equipment differ slightly to how they work) & where everything is! that way you can go in when there’s not so many people and have a little play & build your confidence with the machines!

moral of the story — don’t let this *normal* intimidating part of the process when starting at a gym stop you from going! & if you’re still struggling to work things out, ask the staff or book in with the personal trainer to show you around the machines/equipment!

Address

Hazelbrook, NSW
2778

Telephone

+61468660853

Website

https://www.trainerize.me/profile/vigourandfettle/?planGUID=cf79e5c0ece94c20a96154ecdd950f9c

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