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evathekonqueress

Perth's Friendliest Trainer
Lunges come in many forms... and all of them are a Lunges come in many forms... and all of them are an amazing!⁣ ⁣ They help strengthen, sculpt and build several muscle groups; develop balance, coordination, and stability; and correct muscle imbalances that often occur when one side of the body is tighter, weaker or more dominant than the other.⁣ ⁣ But for all their benefits, lunges can be quite challenging for individuals to master.⁣ ⁣ Knee and back pain, struggling to keep balance, feeling totally un-co are all common issues that often put people off lunging.⁣ ⁣ The good news is that I'm yet to come across a person that I couldn't help go from lunge pains to lunge gains… (physical/medical circumstances permitting of course).⁣ ⁣ So if you're or someone you know has been struggling to master correct form, or experienced pain while lunging, working with a Personal Trainer can be a great way to get the personalised help you need to master lunges.⁣ ⁣ But if access to a PT just isn't on the cards right now, that's fine… I'd love to help you master lunges too!⁣ ⁣ So here is a selection of my favourite tools and lunge progressions you can use to help you master the lunge at home or in the gym.⁣ ⁣ Have you ever found yourself struggling to balance, move freely, or felt pain during lunges? I'd love to know your biggest lunge pain point. 💬⬇️⁣ ⁣ 𝘗𝘚. 𝘐 𝘬𝘯𝘰𝘸 𝘐 𝘴𝘵𝘳𝘶𝘨𝘨𝘭𝘦𝘥 𝘸𝘪𝘵𝘩 𝘭𝘶𝘯𝘨𝘦𝘴, 𝘣𝘪𝘨 𝘵𝘪𝘮𝘦, 𝘢𝘧𝘵𝘦𝘳 𝘥𝘦𝘴𝘵𝘳𝘰𝘺𝘪𝘯𝘨 𝘮𝘺 𝘳𝘪𝘨𝘩𝘵 𝘢𝘯𝘬𝘭𝘦 𝘪𝘯 𝘢 𝘮𝘰𝘵𝘰𝘳𝘤𝘺𝘤𝘭𝘦 𝘢𝘤𝘤𝘪𝘥𝘦𝘯𝘵 𝘣𝘢𝘤𝘬 𝘪𝘯 𝟸𝟶𝟷𝟻.⁣ ⁣ #FitnessFriday #FitTipFriday #TrainingTips #TrainingAdvice #Lunges #LegDay #GirlsWhoLift #StrengthTraining #HomeWorkout⁣
𝗙𝗥𝗨𝗜𝗧... 𝗙𝗥𝗜𝗘𝗡𝗗 𝗢𝗥 𝗙𝗢𝗘?⁣ ⁣ We all know that we should be eating a diet rich in fruits and vegetables.⁣ ⁣ The Australian Dietary Guidelines recommend:⁣ ⁣ ▪️Women (19-50 yrs) consume 5 servings of vegetables & legumes/beans, and 2 servings of fruit per day.⁣ ⁣ ▪️Men (19-50 yrs) consume 6 servings vegetables & legumes/beans, and 2 servings of fruit per day.⁣ ⁣ But does how we consume our fruit really matter?⁣ ⁣ Is a canned apricot as good as a fresh one, and is a dried apricot as good as an apricot snack?⁣ ⁣ WELL, LET'S TAKE A LOOK…⁣ ⁣ 𝗔𝗽𝗿𝗶𝗰𝗼𝘁⁣ Energy: 48 calories (201kj)⁣ Protein: 1.4g⁣ Fat: 0.4g⁣ Saturated Fat: 0.0g⁣ Carbohydrates: 11.0g⁣ Sugars: 9.0g⁣ Fibre: 2.0g⁣ Sodium: 1.0mg⁣ ⁣ 𝗔𝗽𝗿𝗶𝗰𝗼𝘁 𝗛𝗮𝗹𝘃𝗲𝘀 𝗜𝗻 𝗝𝘂𝗶𝗰𝗲⁣ Energy: 45 calories (188kj)⁣ Protein: 0.9g⁣ Fat: <0.1g⁣ Saturated Fat: <0.1g⁣ Carbohydrates: 13.9g⁣ Sugars: 11.3g⁣ Fibre: 0.3g⁣ Sodium: 26.0mg⁣ ⁣ 𝗗𝗿𝗶𝗲𝗱 𝗔𝗽𝗿𝗶𝗰𝗼𝘁𝘀⁣ Energy: 200 calories (837kj)⁣ Protein: 4.0g⁣ Fat: 0.2g⁣ Saturated Fat: 0.0g⁣ Carbohydrates: 41.2g⁣ Sugars: 37.5g⁣ Fibre: 7.8g⁣ Sodium: 36.0mg⁣ ⁣ 𝗔𝗽𝗿𝗶𝗰𝗼𝘁 𝗗𝗲𝗹𝗶𝗴𝗵𝘁⁣ Energy: 369 calories (1,540kj)⁣ Protein: 1.3g⁣ Fat: 1.4g⁣ Saturated Fat: 0.6g⁣ Carbohydrates: 84.9g⁣ Sugars: 70.5g⁣ Fibre: 3.0g⁣ Sodium: 32mg⁣ ⁣ As we can see, the more processing the fruit has to go through, the more likely it is to lose the important vitamins and nutrients, such as fibre, that make the fruit nutritionally valuable to us, as well as gaining less healthful additives such as sugars and preservatives.⁣ ⁣ This is why the Australian Dietary Guidelines recommend we get our servings of fruit from fresh or canned fruit (no added sugar), and only occasionally consume our servings of fruit as dried fruit or fruit juice (no added sugar).⁣ ⁣ As for things such as fruit bars… Which are often marketed as healthier snack alternatives and sold in the health food aisle. Well, I’ll just let the first ingredient listed on the nutrition panel speak for itself.⁣ ⁣ 𝘿𝙤 𝙮𝙤𝙪 𝙚𝙖𝙩 𝙮𝙤𝙪𝙧 𝙧𝙚𝙘𝙤𝙢𝙢𝙚𝙣𝙙𝙚𝙙 𝟮 𝙨𝙚𝙧𝙫𝙞𝙣𝙜𝙨 𝙤𝙛 𝙛𝙧𝙪𝙞𝙩 𝙚𝙫𝙚𝙧𝙮 𝙙𝙖𝙮?⁣ 𝘼𝙣𝙙 𝙞𝙣 𝙬𝙝𝙖𝙩 𝙛𝙤𝙧𝙢 𝙙𝙤 𝙮𝙤𝙪 𝙘𝙤𝙣𝙨𝙪𝙢𝙚 𝙞𝙩?⁣ 💬⬇️
What is with the diet and fitness industry constan What is with the diet and fitness industry constantly trying to sell us that if we want to lose weight, shape our bodies, or be healthier, we have to suffer or go without?⁣ ⁣ As someone who has experienced disordered eating, I know just how damaging that kind of mentality can be.⁣ ⁣ Because the truth is, try as we may, we can not punish ourselves into liking ourselves…⁣ ⁣ Exercise ourselves out of poor nutrition…⁣ ⁣ Or starve ourselves into a life we love.⁣ ⁣ Learning to love, embrace and reconnect with food has been a powerful experience for me, and something I invest a lot in.⁣ ⁣ I go to the markets first thing every Sunday, despite being an avid lover of sleeping in;⁣ ⁣ I play around trying to grow some of my own produce, despite having limited success; and⁣ ⁣ I cook most of my meals from scratch at home, despite the time and effort I need to put in.⁣ ⁣ But just like lifting weights and exercising regularly has become a big part of my life and identity over the years, so has my relationship with food. ⁣ ⁣ Making good food a priority in my life didn’t just happen overnight.⁣ ⁣ The decision to start working on it meant making some changes.⁣ ⁣ I had to be willing to invest in myself and learn how to care for myself with food;⁣ ⁣ To put in the time and effort to learn to shop for good ingredients and cook the foods I wanted to eat; and⁣ ⁣ To truly just give a fuck about what I was feeding myself both physically and emotionally.⁣ ⁣ Because that’s what most diets rob us of…⁣ ⁣ Not just the foods we love, but the joy, pleasure and nourishment that foods bring us.⁣ ⁣ And sure, if we have certain health, body or fitness goals, we may have to make adjustments to improve our dietary habits and food choice.⁣ ⁣ But if we don’t find a way to enjoy the process, there is no way anyone is going to stick to those changes long-term.⁣ ⁣ Because starving ourselves is not okay.⁣ ⁣ Never experiencing the pleasure of the foods we love is not okay.⁣ ⁣ And trapping ourselves in an unhealthy relationship with food is never going to make whatever the goal is “worth it”.⁣ ⁣ Because we all deserve the energy, nourishment and joy of good food... and we have the power to embrace it.
I've been feeling quite messy in my head and body I've been feeling quite messy in my head and body recently, so this weekend I decided to... ⁣ ⁣ - Disconnect from social media and my phone; ⁣ ⁣ - Empty my calendar of any plans; and ⁣ ⁣ - Hold myself to no expectations whatsoever this weekend.⁣ ⁣ And I've come out the other side feeling surprisingly refreshed both mentally and emotionally.⁣ ⁣ I don't feel guilty for not replying to messages, seeing any friends or family members, or for not doing a bunch of things that "needed" to be done.⁣ ⁣ And I don't feel stressed about the week ahead, my business or personal life, or about my never-ending to-do-list.⁣ ⁣ The time I took to just be with myself has left me feeling strangely calm.⁣ ⁣ I feel like this is one of those moments where I realise that taking time out, real time out, is something I need to do more regularly.⁣ ⁣ #WeekendVibes #SundayThoughts #MeTime #TimeOut #DisconnectToReconnect⁣
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Hours & Info

Level 1/456 Fitzgerald St,
NORTH PERTH WA 6006
Unit 1/7 Cobbler Place
MIRRABOOKA WA 6061
0423 379 523
eva@konquerfitness.com.au
Mon, Wed, Fri: 6:00-11:00am & 2:00-6:30pm | Tue, Thur: 1:00-6:30pm

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