Lilian's Health and Fitness

19/11/2025

💪 Your Brain Is the Strongest Muscle You Train

When we talk about fitness, we often think about our legs, our core, our heart rate, or the miles we run.
But the real power source behind every workout isn’t a muscle you can see — it’s the incredible team of chemicals inside your brain.

Just like the “Brain Bunch” shows, each neurotransmitter has a job to do. And together, they fuel your motivation, discipline, recovery, and emotional strength.

Here’s how your mental fitness team helps you show up and become stronger every single day:

🏃‍♀️ Dopamine — Your Momentum Maker

That little spark you feel when you finish a workout, tick off your training plan, or hit a new PB?
That’s dopamine cheering you on, telling you “Keep going, you’re doing amazing.”
It turns effort into achievement and achievement into motivation.

🌿 Serotonin — Your Inner Calm

This is your mood stabiliser.
It shows up on the hard days, reminding you that progress doesn’t always have to be loud.
Sometimes it’s just showing up, breathing, and trusting the process. Serotonin keeps your mind steady when life gets chaotic.

🚨 Norepinephrine — Your Focus Switch

During a tough hill, sprint, or stressful moment in life, this one switches on.
It sharpens your attention and pushes you through discomfort.
It’s the voice saying: “You’ve got this — stay locked in.”

🧘‍♀️ GABA — Your Reset Button

Recovery is just as important as training.
GABA helps your mind slow down, release tension, and rest deeply.
It’s the quiet strength that lets you recharge so you can come back stronger tomorrow.

📚 Glutamate — Your Smart Coach

Every skill you learn — pacing, breathing, form, technique — is powered by glutamate.
It helps your brain grow, adapt, and improve with every workout.
This is your internal coach helping you level up week after week.

💗 Oxytocin — Your Connection Fuel

Fitness isn’t just about the body; it’s also about community.
Every smile on a run, every training partner, every “you’re doing great” increases oxytocin.
It builds trust, confidence, and belonging — the things that make training meaningful.

🏅 The Takeaway

Your physical strength is incredible.
But your mental chemistry — your Brain Bunch — is what truly carries you from the first step to the finish line.

When you train, celebrate ALL of it:
• Your body
• Your mindset
• Your resilience
• Your emotional health
• Your inner team working behind the scenes

You’re not just getting fitter.
You’re becoming more focused, calm, motivated, connected, and mentally unstoppable.

The strongest version of you starts in the mind — and the body follows.

15/11/2025

For 16 years, I’ve dedicated my life to being a personal trainer—helping people grow stronger, healthier, and more confident, one session at a time. For the past 9 years, I’ve had the privilege of doing that with Campbelltown City Council, working with a community that inspires me just as much as I aim to inspire them.

But this year, I proved something to myself too.

After months of early mornings, long runs, tired legs, and pure determination, I stood at the start line of the New York Marathon—one of the biggest races in the world. Surrounded by thousands of runners from every corner of the globe, I reminded myself why I started: to show that consistency always wins, that discipline builds dreams, and that age or circumstance never define our limits.

Crossing that finish line wasn’t just a personal achievement. It was a reminder to everyone I train, everyone I work with, and everyone watching that you can do anything when you commit to the process. Whether it’s improving your health, chasing a goal, or challenging yourself in ways you’ve never imagined—your potential is always bigger than your excuses.

Sixteen years as a PT. Nine years serving Campbelltown. One unforgettable New York Marathon.

And I’m still just getting started.

Lilian, one of our incredible fitness instructors, took on the famous New York Marathon on Sunday 2 November and crossed the finish line in an amazing 3 hours and 27 minutes 🏅👏

She didn’t just earn one medal — she earned two: one for completing the marathon, and another for competing in the World Championship category 🌍

We’re so proud of Lilian for her amazing achievements and putting Campbelltown onto the international stage. What an inspiration to our whole community!

13/05/2025

Biological age ( not chronological age ) drives chronic risk , & it can be slowed or even reversed through lifestyle.

Biological aging is accelerated by constant pursuit comfort & avoidant of challenges .

Mild daily stressors like cold exposure or intense workout activites longevity protein’s and cellular repairs , slowing ageing .

Resistance training is powerful ant-ageing tool . It’s builds strength and keeps your metabolically healthy and functional.

Vitamin D regulates the expression MORE than 5% of your genes - aim 30-60min sunlight daily .

Process food , pollution, smoking, alcohol causes oxidative stress that damages cells and accelerates again .

Limit processed meats ( bacon, ham , sausages ) It’s carcinogenic.

Limit added sugar and refined carbs they spike insulin , increase inflammation and accelerate ageing .

Your gut regulates inflammation and houses 75% of your immune system- support it daily with pre - and probiotic food .

Eat to nourish your cells - get sufficient omega 3’s , choline, magnesium, zinc , vitamin C . They’re pro- longevity nutrients.

ALCOHOL gets converted into acetaldehyde , which damages DNA and raises the risk of at least 7 cancers.

Eat high protein breakfast ( yogurt, egg , quinoa) and include polyphenol rich food ( berries, cocoa) that protects your cells .

NAD is crucial molecule for DNA repair ( declines with the age ) Support it with exercise and diet .
Liver , seeds and legumes .

Get 7-9h quality sleep to stay healthy and keep active.

08/05/2025

Did you know that you have 37 trillion cells, and every single one depends on your lifestyle?
-The food you eat
-The sleep you get
-The stress you carry
It all determines whether your cells thrive or struggle. You are the architect of your body.

Stay healthy and keep training ! 💪💪

24/03/2025