Training with Friends

We live in a busy world and its hard to fit healthy movement and social catch ups in around family and work.  Why not combine the two?!

There are so many benefits, on top of all the benefits you get from exercise,  to training with a friend.

You get to see your friends on a regular bases.

Training with a friend keeps you accountable – when someone is counting on you, you are far less likely to cancel on a workout.

Sessions are more FUN! I always speak about creating a healthy balanced lifestyle you enjoy.  You need to find healthy movement and food you enjoy or else you just wont stick with it.  Training with a friend will make the time so much more enjoyable and more likely you will stick with it in the long term.

You will get more out of a session.  With the buddy sessions and small group training I run, I have found people push themselves that little bit harder giving them a better, more enjoyable workout.

Reduced cost of the session.  Personal training sessions are a luxury and can be expensive.  With Buddy sessions you share the cost and small group training the cost is reduced even further.  With a smaller impact to your budget there is a higher likelihood you will stick with the sessions much longer.

Having shared goals and someone to share the experience of training and reaching those goals can be very motivation and rewarding, creating a strong friendship bond.

Get your friends together make a commitment to show up for each other and get moving!

15380690_10211098950247241_4244049074505917723_n15439997_1848028435438192_8104506886132914048_n15941265_1859319700975732_1935883475025817193_n17629754_1910016945906007_3376348340508020715_n18278673_10212502025163237_1102315386579948212_o23592314_10214286852902815_6586051453790103996_o North Haven, Team Sweat, Largs Bay, Semaphore, Lefevre Peninsula, Personal Trainer, Personal Training, Mobile Personal Trainer, Child friendly


Lefevre Peninsula – So Beautiful

We are so lucky with where we live! So beautiful 

Plus no gym memberships needed. I just spent 30 minutes running down the stairs, 10 x incline push ups, 10 x squats and then running back up again! 

The workouts are limitless.  Get out there team and get it done! You will feel better for it x


Personal Training North Haven, Taperoo, Osborne, Outer Harbor, Largs, Semaphore, Lefevre Peninsula South Australia


This week I read the article ‘Waiting for the Motivation Fairy’ written by Hugh Kearns and Maria Gardinar.

I talks about the procrastination we all know about, the one more episode of a show or a coffee break that drags into lunch however it also discusses that most procrastination is more subtle and can be mistaken for productive activities. For example you have promised yourself you will go for a walk every morning but on the third morning you get up and decide to put a load of washing on, then you end up emptying the dishwasher and then while the house is quite decide to vacuum and steam the floors. Before you know it you have no time for your walk. You wouldn’t necessary label this as procrastination as you were being productive however it is. The flaw of these tasks are they have not help you achieve that goal of walking every morning. You may even feel guilty or a sense of failure because of it.

The article states that psychology research shows that action leads to motivation, which in turn leads to more action. Ever felt like you want to lose weight but cant seem to find the motivation to start well the research shows that you need to start before you feel ready, then you’ll find more motivation and then you’ll take more action. However as we all know, the article continues to state, that starting before you feel motivated is difficult!! If it was easy we would have all achieved our goals once we had set them. However there are strategies to help assist you get started.

1. Set your goal and break it down to little steps or small achievements.

2. Set a time to achieve all the small steps and therefore the overall goal.

3. Build in an immediate reward for each small step.

For example – you want to loss 20kgs in 12 months. To achieve this you need to achieve a 400grms loss on the scales consistently for the 52 weeks.

Every week you achieve this you buy yourself a coffee and put $20 in a glass Jar visible on display in the kitchen. The immediate reward of a store bought coffee and a long tern reward of $1,040 to spoil yourself when you achieve your overall goal, also on display to remind you of your success.

Here you have your overall goal, have it broken down to steps and when you achieve it you have an immediate reward as well as your long term reward.

So set your goals team! Don’t let the procrastination pixie get in the way, even if he is disguising himself as being productive. Find your motivation fairy and make her your best mate. Go out and kick goals together!


Tips to Stay on Track this Festive Season

The weather is getting warm, the days are longer and the festive season is just around the corner.

A huge part of my healthy living philosophy is balance.  You should eat healthy whenever possible but never feel like you are missing out.  Have dessert and the cider but the most important aspect is to get right back into routine and healthy living where possible.  If you enjoy the exercise you do and the healthy food you are eating, then you won’t be on a diet or a fitness craze.  It will just become your life.  The life you love to live and share with family and friends.

So in addition to the above the 3 tips I would recommend heading into the festive season are –

  1. Drink lots of water.

Water is key.  I ask my clients at nearly every session how is your water intake going.  I’m sure they are sick of the question.  However water assists your digestion to work more effectively.  Also dehydration can disguise itself as huger so making sure you are well hydrated can help to avoid over eating at events.

  1. Stay Active.

It’s easy to full out of routine with Christmas events and being on holidays.  However you need to ensure you still make time to be active.  Exercise has many benefits, improved sleep, improve concentration, better metabolism, just to name a few.  You probably have also heard the old line that Exercise is the most underused anti-depressant.  This is especially important if you’re feeling slight stressed.  Get out in the sun and go for a walk.  Chances are you will feel better for it.  However if your still struggling best to go see a doctor.

Sleep can really impact you metabolism but also your motivation levels.  If your tired you’re less likely to make the effort to food prep and eat healthy or fit a workout into your day. So make sure if you’re having late nights to enjoy the occasional sleep in.


I’m look forward to healthy active summer.  Keep this tips in mind when the craziness of Christmas hits x

Team Sweat

Being part of a community which supports and motivates each other is at the core of Sweat and Inspires philosophy.  As a community we get together and participate in events outside sessions.  This helps with team bonding, great opportunities to be active outside the session and also support great causes.

Below are some images from the Memory Walk and Undies Run we participated in and also a private stand up paddle boarding session organised just for the Team Sweat community.

Team Sweat is very lucky to have so many passionate members who share there stories, struggles and challenges as well as motivate and inspire each other on their healthy lifestyle journeys.

This group of amazing people truly motivate and inspire me everyday.




Enjoyable and Simple Healthy Lifestyle

Like most businesses I have a detailed philosophy of what I want my business to be about. This is huge for me. This philosophy not only represents my business but me as a person.

One element of my philosophy is to make living a healthy lifestyle enjoyable and simple. If you are not enjoying it you are not going to stick to it in the long term. I want everyone to be the healthiest and happiest versions of themselves.

My workouts are simple and clear with no or minimal equipment and are designed to be able to be performed in even small spaces. Technique and form is a focus as educating my clients on how to preform movements confidently is the highest priority. I encourage my clients to take the workouts home and repeat these when they have time. My end goal is for all TEAM SWEAT members to have the knowledge, confidence and motivation to continue on their health and fitness journey when their time with me is up.

I am a proud personal trainer when I get messages from motivated TEAM SWEAT member putting in the hard yards to achieve their goals outside of our sessions, like the example below from Kimberley.

Shelly x



Be an Inspiration to Others

Let’s be honest, starting to live a healthy lifestyle can have its challenges.  The biggest one is mindset.  Unless you have decided this is what you want to do and are 100 percent committed it may only last a month or just a few weeks.

Once you start within the first few weeks you have more energy, you’re sleeping better, and you’re more passionate and organized with food.  You are glowing with the excitement of changing for the better and best of all you see results in measurements and clothes starting to feel more comfortable which gives you an additional boost in confidence.

So what happens next . . . there are two ways this usually goes.  1. People around you don’t support or take an interest in your new healthy lifestyle and mindset and/or are even negative about it.  It gets you down and you start to feel unmotivated which generally ends up with you stopping and although for a while you feel bad life goes back to the way things were before, lacking energy, feeling slightly down and just a tad blahhh. Or 2. Your friends and family see the amazing changes and hop on the healthy lifestyle bandwagon.  They want more energy and to feel and look healthy as well.

At Sweat and Inspire we have created a community where we praise and encourage each other to be the healthiest versions of ourselves.  Now let’s be clear here …. We are about making healthier choices, reducing salt and sugar but we do not count macros or focus completely on clean eating.  We talk about food that’s good for your soul and how moving will help through those tough days whether it’s that bully at work or illness.  If you only do one thing in your day MOVE!  I can’t stress this enough . . . it can be a mass gym session or a stroll around the block . . . just move!

I am a blessed personal trainer who can say all my clients are motivated and committed. They rock up and go hard.  They also engage with each other in our private TEAM SWEAT Facebook page, sharing ideas, encouraging words, sharing results and being the best support team to each other.  They all inspire and motivate me as well as each other.

Their healthy lifestyle mindset doesn’t end at the private Facebook page as often friends and family join as clients or I hear stories of partners/friends/family losing weight and joining in during home workouts.  As a personal trainer when I hear that family and friends are being encouraging or even stepping up and joining in the sense of relief that this person is now set up to succeed and excitement that this client has been such an inspiration that others now want the same feelings and results.

I encourage buddy sessions however there are negatives and positives to these. The negatives are you lose more workout time during weigh in days, the sessions aren’t all focused on you and sometimes compromises due to ability need to be made.  However the positives outweigh the negatives and these are you have a friend, a buddy who is going to inspire you, who will encourage you to go to each session and go your hardest, who will help you get back on track when you fall off and will quieten the sound of the haters.

I have many buddy sessions each week and there are some pictures below of family’s, couples, mothers and daughters, friends who work hard together to be the healthiest and happiest versions of themselves.  So if you want to do one thing this week for yourself.  Grab a friend and go for a walk, maybe lock it in for a weekly catch up.  You never know who you will inspire x

X Shelly

Keep It Real | Happy and Healthy

I like to keep it real. I’m a personal trainer who works in a corporate job, has a young family and a busy social life.

I am not a personal trainer who spends everyday in the gym, who counts my macros and competes in body building comps.

My personal goal is to be happy and healthy for my family. To find balance with my work, family, friends, nutrition and exercise in an incredibly busy day to day environment.

I understand life doesn’t always go to plan, that you hate rye bread and want to know the next healthy alternative, that exercising an hour a day is actually mission impossible most of the time.

What I want for all my team is to be the happiest and healthiest versions of themselves. To make easy, simple lifestyle changes they enjoy to achieve this.

I hope for everyone reading this that 2017 is an amazing year filled with happiness doing what you love x


Mindfulness – Deep Breathing Relaxation

I bet everyone has heard of mindfulness lately and there is a good reason.  By being mindful we can strengthen our inner resources to improve our resilience in our day to day lives.

We live in an increasingly stressful society filled with work, training, friends, family, study, healthy eating all competing for our attention on a daily biases.  We have all seen those memes of facebook as below.  I’m sure we can all relate.  Everyday life can be extremely stressful and that is even before we throw in a major life event like illness, death, redundancy, divorce, etc.


This is where mindfulness can come into play.  The definition of mindfulness is simply a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique. Easy right?! Not always.  When you are caught up on the phone with the IT department (#areyoufingserious #wheresthewine) or stuck at ANOTHER lot of roadworks mindfulness can be a hard mental state to achieve.  Lets be honest in those moments we are usually more focused on not losing it.

However there are some quick and easy mindfulness meditation techniques which you could try to help relive stress and tension in your body.  Below is just on technique which can be used anywhere.


How to use and when:

This exercise can be used at any time, either by yourself or in the company of others.

It may be done standing with your eyes open, or if you are alone, sitting with your eyes closed for a longer amount of time.

It can be used:

  • Feeling tense
  • Feeling Anxious
  • Finding it difficult to relax
  • In a challenging situation


  1. Start by breathing in slowly and deeply, so the breath fills the lower abdomen (rather than the chest).  The abdomen should expand out.
  2. Then breathe out slowly, expelling all the air first from the lower abdomen and then the lungs.
  3. Continue breathing in and out slowly and deeply, right to the bottom of the abdomen, about ten times.
  4. Allow your breathing to return to normal.
  5. This can be repeated as often as required until you feel calm and relaxed.

Exercise plays a huge role in minimizing stress but we cant always go for a run or smash a gym session.  So next time try the deep breathing relaxation technique and see if it makes a difference.



Team SWEAT City to Bay

On Sunday a few Team SWEAT members rocked out in their Sweat and Inspire t-shirts for an active, fun and social day either walking or running the 12km City to Bay in Adelaide.


At Sweat and Inspire we are all about fitness being fun and enjoyable.  These community events are a great opportunity to get a group of friends together to enjoy the sunshine and be active.


This slideshow requires JavaScript.

Huge well done to all the Team Sweat members who got out there and made it an active, fun and social day. You are all amazing.

Special shout out to Tanya . . . you smashed it.


If you’re interested in getting more active contact us now and enquire about our personal training sessions.