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SydFIT Personal Training  We are a team of fitness professionals who love to help others achieve their goals. Check out our latest podcast

@natielylai RMT doing her reverse fly with a resistance band. The reverse fly uses a number of muscles found in the shoulders and back. These include the posterior deltoid, rhomboid and middle trapezius muscles. The rhomboid muscles, which are located in the upper back and shoulders are the primary muscles used during the reverse fly. Which are both important for boxing!
#girlswholift #sydfit #girlswhobox

Since HIIT helps build muscle mass, and muscle cells burn more calories than fat cells, HIIT further contributes to increasing your metabolism. ... Anytime you have the opportunity to increase your metabolism, do it! It not only aids in weight loss, but it keeps your body healthy on the inside as well. What are you waiting for join Kelly for our Early Riser Boxing Classes 3 days a week including HIIT Thursdays at 6:30am - Only $99 for the rest of the summer!

Thursdays are now a big HIIT with our new members at SydFIT
Join Kelly Sanzsole every Thursday morning for our HIIT training that is packed with a punch.
“HIIT burns more calories during and after a workout than continuous aerobic training,” says exercise physiologist and athletic trainer Scott Weiss, C.S.C.S. “The bursts of increased intensity simply increase the caloric expenditure; thus, more total calories are burned, aiding in better body composition.” Even more: You burn more calories for about two hours after exercise, adding to the greater caloric burn, he explains. Exercise post-oxygen consumption is the body’s natural ability to return to homeostasis after exercise. "With HIIT, the total calories burned is greater in EPOC than with continuous exercise," he says.What are you waiting for join our Early Riser Boxing Classes 3 days a week including HIIT Thursdays at 6:30am - Only $99 for the rest of the summer! #sydfitfam #hiit #fitness #boxing

Blog - Motivation Monday
I have worked with and coached thousands of people over my years in the athletic and fitness industry. One thing that remains a constant is that the individual who can sustain any positive change over the long haul ends up having the biggest success and goal achievement. Many people feel they need to make big changes in order to achieve their goals. This method can be done, but it takes a lot of willpower support and discipline, which are not usually in place when people want to produce change. On the flip side, if you make a small change that is achievable, it gives you confidence and a victory in a short time period. Then add in some coaching and guidance to set another goal, and over time you will create a habit of setting and achieving goals which is the behavior of champions. This process started with one simple goal like, I think today I will reach out to someone and ask for help. That's how it all started with Amber Sawyer.

Just after her second child (Arriya) arrived, Amber a wife and mother of a now 5 and 3 year old
started seriously training with us at SydFIT. Her goal was to get rid of some of her baby weight in a way that kept her engaged and motivated. After a few months of training Amber was interested in doing a little sparring, well that was the end...or was it the beginning. She soon joined our Destiny Boxing Team and started competing and won the 2016 Golden Gloves title with best female boxer honours. Then to top that off she came back in 2017 to claim the title for the second consecutive year in a lower weight division. I am sure if you asked Amber who is a full time teacher if 3 years ago she could have imagined getting in the boxing ring and beating girls almost 10 years younger then her she would have laughed herself silly. But step by step she is doing it inside and outside the ring with her husband Dave and their 2 girls Cian and Ariya by her side!

I asked Amber a few question:

What sports did you play in High school?
" I Wasn't really an athlete in school at all (I danced)..i found my love of fitness with you to be honest." #champion #badmomma #webox

Who needs coffee? Morning exercise has been shown to improve focus and mental abilities all day long. Not only will you feel awake and have more energy after your workout, but your mind will be ready to take on whatever tasks you have lined up that day.Some research has measured the effectiveness of exercise to “wake up” the mind, and the results show that it does a better job than coffee! What are you waiting for join our Early Riser Boxing Classes 3 days a week at 6:30am - Only $99 for the rest of the summer!

Click Link Below To Sign Up!

Did you know that your body burns more calories after your workout, even when you’re sitting at a desk or driving in your car. One study showed that participants burned an extra 190 calories in the 14 hours after exercise when compared to those who didn’t exercise at all! What are you waiting for join our Early Riser Boxing Classes 3 days a week at 6:30am - Only $99 for the rest of the summer!
Click Link Below To Sign Up!

I missed 3 weeks of shawarama because I was not within my goal weight. The number on the scale is just an indicator of how I am doing with maintaining a disciplined lifestyle. Today is says Kelly you deserve a reward! #goalsmet #kerphealthy #sydgit

Blog Monday Motivation
Laura and I started down her health and fitness journey some 7 years ago and I have watched her get married and start a family with her husband Flav and their 2 adorable kids. We have done morning classes together, bootcamps, personal training, MANY CONSULTATIONS, fitness assessments, online challenges, fitness boxing classes to name a few. Laura is very knowledgeable about health and fitness, but was finding it increasingly difficult in the past 12 months to get motivated. She reached out to me to do our 30 Day Couples Challenge because simply put Laura likes to win! And win she did with her trainer Jynelle Bourne at her side. Laura lost 4.8lbs and 3.5 inches over the 30 days and really made some good changes to her lifestyle. The bonus was beating me and getting her husband Flav to find fitness boxing classes which he enjoys and plans to keep doing after the challenge.

I asked Laura to share a few insights that may help others in their health and fitness goals:

What did you find most challenging over the 30 days?
The most challenging part was being in social situations. It's hard to make healthy choices and socialize because those situations always include lots of calories like alcohol and indulgent food. And peer pressure to indulge in general. I made the decision to pick and choose what I wanted to splurge on. If I was going to indulge in food then I wouldn't have alcohol. And I tried to keep the unhealthy food options to a minimum by putting half of my food in a to-go container right away so I wouldn't be tempted to eat a huge portion. And I tend to keep my alcohol intake to a minimum anyway because it negatively affects my weight.
Did you see instant results?
I didn't see instant results at all. In fact, I was very frustrated after the first two weeks. I was putting in a huge amount of effort and didn't seem to be seeing any movement on the scale. Things started finally moving in the final two weeks of the challenge.
#webox #sydfitfam #nutrition #fitness #30daychallenge

Never underestimate the power of 1. The one session you could have skipped, could be the 1 session where everything clicks! Glad we were able to adjust our schedules @crystaljenny29 to get our sessoon in today. #powerof1 #sydfit #webox #girlpower

Exercise Is Our Drug
As Trainers and coaches, the purpose of what we do and the value we bring to people's lives is so much more than getting them sweaty! A new member had an amazing check up at his doctors after only being with us for 4 months and being diagnosed pre -diabetic. His check up revealed he will not need any medication at all and he is down 10% body fat among other healthy indicaters leaving the doctors astonished saying, "we have not seen anything like this before. "
He sent his 2 trainer's a little something to say thank you. #BourneStrong #MightyMel #whattateam #exerciseisourdrug #Creatingacultureofchampions

#Didyouknow bananas help reduce depression, blood pressure and risk of heart attack, helps to prevent anemia, quit smoking, ulcers, and helps power our brain!! Are you looking at getting healthier for the summer but don’t know where to start?  Have you tried different programs promising one thing or another and it didn’t deliver, or you felt intimidated or insecure?

Join me in my 8 week program designed to get you healthier, and reach your goals in a safe, comfortable, friendly, judge-free environment with people in the same boat as you!

Contact me to save your spot!

#SydFit #SydFitFam #webox

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