Living Luminously

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Hamlyn Terrace, NSW
Living Luminously

I empower women to move their bodies, take care of their health & build consistent wellness habits from a place a deep self love 🤍

I am a Fitness and Wellness coach and I help women achieve their fitness goals & build consistent healthy habits in a way that is balanced and sustainable.

20/02/2024

🥑THREE SIMPLE NUTRITION TIPS 🥑

If you are beginning or restarting your health and wellness journey

👉🏻 FOCUS ON YOUR FOUNDATION
Instead of counting calories or macros to start with, focus on creating a solid foundation with the basics. Such as the standard 5 veg and 2 fruit, even though it’s common knowledge you would be surprised at how many people don’t do this. So instead of depriving yourself more than you already are, focus on this to start with.

👉🏻 START BEING CONSISTENT WITH YOUR MAIN MEALS
Getting 3 main meals in a day each with a source of protein is a great place to start.

An example

- eggs and avocado on toast for brekky
- tuna salad sandwich for lunch
- chicken and veg stir fry for dinner

👉🏻 DO NOT USE FOOD AS A REWARD OR EXERCISE AS A PUNISHMENT

Enjoy your favourite foods without guilt, without pressure and without it meaning you need to burn it off. YOU DO NOT NEED TO EXERCISE TO DESERVE FOOD, enjoy your food so you can enjoy taking care of yourself most of the time 🩷

19/02/2024

Originating on the Central Coast of NSW Living Luminously has 6+ years experience training 100's of women and made the move to Adelaide in 2023.

Our home studio is located in Glenelg SA and is created just for women, so you will feel safe and comfortable to work out without stepping a foot into the gym.

I am qualified in:
- Master Female Personal Trainer
- Mat Pilates
- Pre & Postnatal
And more

Living Luminously empowers women to not only move and nourish their bodies but is passionate about helping women feel comfortable in their own skin.��Your sessions will be created for YOU and YOUR goals, with your choice in strength training, pilates or cardiovascular training (or a mix of all, my personal favourite).

You can train by yourself or you can have 1-2 friends train with you and split the cost!

www.livingluminously.com.au/personaltraining

16/02/2024

I promise you that your all-or-nothing approach is killing your consistency 🥵

All-or-nothing mentality is expecting to have perfect life conditions, high levels of motivation and absolutely nothing go wrong at all times.

It doesn't allow for life to happen and you to be a human.

And it DESTROYS your self-trust and your relationship with you more and more every time.

Letting go of the all-or-nothing mentality and focusing on creating sustainable lifestyle changes over the space of 1 year could change everything instead of focusing on stop/starting your all-or-nothing mindset 10 times over the space of the year.

So pick 1 to focus on that you know will make the biggest impact and make being consistent with it as realistic as you can.

I'll give you a couple of examples.

1) Want to increase water intake but only drink 1 litre every day and expect yourself to stick with 3 litres.

Bump it up to 1.5 litres and do that for as long as need to be consistent with and when that becomes easy up it to 2 litres.

2) Want to create a morning routine and wake up earlier at 5am but you currently wake up at 7am?

Start at 6:45am and do that for as long as is easy and then slowly progress it as it becomes ingrained

3) Want to work out 5 days a week but currently do not work out?

Start with either 3 days of workouts or start with 5 days of movement with little expectations of what that movement involves, it could be a workout. It could be a walk. Or it could be a yoga class. The idea here is to create the habit of moving your body 5 times a week. Then slowly increase the expectation of what that movement is as 5 days a week as a routine and habit becomes ingrained. (this also makes it way more enjoyable)

Taking this approach, while YES it will take longer to get to any physical goals it will actually create long-term success in your goals because you are creating actual lifestyle changes instead of quick fixes meaning all of the things you are doing are actually ingrained as sustainable habits.

06/02/2024

I learnt that there is so much more to women returning to exercise than just getting her GP clearance and going back to the gym and doing what she was previously doing.

I experienced this myself, after having my daughter in 2019 I was cleared for ALL exercises including all ab exercises even after being told I had quite a big abdominal separation. Which is a big no no.

Also was told to “just do pelvic floor exercises (kegals)” even though I later found out from women’s health physio I had an overactive pelvic floor, again another no-no unless instructed otherwise.

And since working with so many postnatal women since then I was so frustrated by the amount of women getting the same kind of general advice and being told they could exercise normally when it wasn’t the best option for them at the time.

Everyone’s body is going to be different.

Please, please PLEASE get the proper clearance is my number 1 piece of advice.

You will eventually be able to move back into normal exercise but it’s better to start slow and safe and prevent problems later on down the track.

If you decide you would like to return to exercise safely after having a baby, once you have had proper clearance please check back with me, I would love to help you move back into exercise safely!

05/02/2024

LUMINOUS WELLNESS CLUB ✨

The LWC was created for the woman who struggles with the all-or-nothing mentality and can never stick to her fitness and wellness habits or the promises she makes herself 🫠

She is the one who has tried a million diets and fitness programs but changes never seem to stick and in the process has destroyed her self-belief and self-trust!

Her mindset toward fitness and nutrition isn’t the healthiest and her relationship to herself is struggling massively 😓

These fad diets and compulsive life changes (that are short lived) are usually driven by her lack of confidence, never feeling good enough and thinking her physical appearance is what makes her important. (Clue, it’s not 🙅🏼‍♀️. You’re worthy as you are and we are changing that mindset ASAP)

And to be honest she is just sick and tired of the way her current lifestyle makes her feel 😫

❤️‍🔥❤️‍🔥❤️‍🔥

As a woman that has been there, done that and suffered through many years of the above things BUT managed to cultivate more self-love, a healthier mindset and created a healthier lifestyle with consistent movement, balanced nutrition and sustainable habits and maintains it with EASE I am here to tell you it’s possible for you too and I want to help you get there! 🫶🏻

If this is something you need help with then PLEASE let me help you! Comment below “LWC” to get started ✨

27/12/2023

Check out what some of my clients have said about the support and guidance they’ve received during our time together 👉🏻

I strive to make an impact on my client’s life, their relationship with themselves and their well-being. You are more than just a client to me and I aim to make you feel supported, seen and heard.��If you would like to find out more about how we can work together, you can check out my website or send me a private message 💚

22/12/2023

The 4 equally important pillars of the Luminous Wellness Club membership 👉🏻

This membership is a fitness and wellness service for the woman who is ready to let go of the:
🚫All-or-nothing mindset
🚫Masculine vibes
🚫“Disciplined” energy

and instead cultivate a nurturing, feminine, soft mindset towards her health and wellness and finally devote herself to consistent movement and sustainable wellness habits from a place of ✨deep self-love and gratitude towards herself✨

Who is this service for?

This membership is for the woman who:
* Struggles with the all-or-nothing mentality towards fitness, nutrition & habits
* Can never seem to stick to her fitness or wellness habits
* Relies on motivation to do the things she knows she needs to do
* Has tried fad diets and fitness programs but changes never seem to stick
* Is tired of the way her lifestyle is and how she feels
* Struggles to fit everything into her busy life
* Feels directionless in the gym and unsure of how to get to goals
* Struggles with her relationship with nutrition and exercise
* Struggles with her relationship with herself

If you have any questions or would like to be a part of this membership just send me a message!

21/12/2023

I believe doing things from an act of self-love and an act of self-care is the answer to creating consistency in your fitness, nutrition and habits ❤️‍🔥

If you are trying to do this from a place of hate for yourself, a desire to change yourself, or a need to “fix” something about yourself then it will be a temporary burst of motivation 😓 It may work short-term, you may stay consistent and even hungry for your goals for a short amount of time but that will eventually wear off leaving your relationship with yourself even worse 😭

If you do things from a place of self-care, you are thinking about your future self. You are looking at improving her lifespan and her health span. You are looking to make sure she feels good, moves well and is healthy for as long as humanely possible🤩

If you are doing things from a place of dislike for yourself, I can tell you from experience..

👇🏻👇🏻👇🏻

IT WILL NEVER SATISFY OR FIX THE WAY YOU FEEL ABOUT YOURSELF 🙅‍♀️

Even if you reach your goal weight or dream body the satisfaction will be short-lived. There will always be something more you need to change about yourself.

Of course, it’s fine to have body-centric goals but when you do it from a place of self-love and taking care of your health and well-being you will see that it is just the cherry on top 🍒

14/12/2023

There is so much more to getting regular movement in than just changing the way you look…

While you are physically able, you have an incredible opportunity to set your future self up with the best chance possible at having the best health and not only the best health but also giving yourself the freedom of movement with great mobility and flexibility for as long as possible ✨

🚫 A lot of people only think about the way it helps them right now because we expect instant gratification or something you will see sooner rather than later. How will this make me look in 1 week, 3 months, 6 months….

🤯But what if you thought about watching your children grow up, being at their graduation, seeing your daughter down the aisle, watching them become parents, achieve careers, watching your grandchildren grow up and possibly even your great-grandchildren. I don’t know about you but that all makes me want to be as healthy and able for as long as I possibly can!

I can tell you now, that your children are not going to care if you have abs or round glutes. But they will care about you sticking around and not only sticking around but being as healthy and mobile as possible 🤔

While of course no matter how much you take care of yourself it’s still not guaranteed, wouldn’t you want to give yourself the best chance possible to experience all these things?Just something to think about, this is what helps me personally to keep the ball rolling…

12/12/2023

Curious to know what some of my clients have said about working with me as their coach? 👉🏻

I strive to make an impact on my client’s life, their relationship with themselves and their well-being. You are more than just a client to me and I aim to make you feel supported, seen and heard.��If you would like to find out more about how we can work together, you can check out my website (link in bio) or send me a private message 💚

12/12/2023

Hello facebook friends!

It has been a long time since I have posted on here...ALOT has changed since I was last on your feed.

This business has evolved massively and so have I!

So I thought I would come back on here and reintroduce myself and Living Luminously!

For those who don't know me, my name is Kaila. I am a Fitness and Wellness coach and I help women achieve their fitness goals & build consistent healthy habits in a way that is balanced and sustainable.

My personal mission is to empower women in their wellness journey and help them build self-love and reshape their mindset around fitness and nutrition. I believe in making health an act of self-care, not a chore or just a means to change bodies.

I recently had my implants removed, and have been on a massive journey of self-love. I will to share more about my journey to empower you on your journey to unwavering, unconditional deep self-love & self-acceptance

If you have any questions or would like to know more information then please check out my website! xx

18/12/2022

🫶🏻🫶🏻🫶🏻

05/12/2022

FITNESS TIPS - to help improve your fitness journey 🧠🏋🏼‍♀️

For a lot of people working out can feel like a chore, overwhelming and not very exciting. But changing the way you view movement might make making sure it’s a non negotiable in your weekly routine

✨ Reframe to word exercise to “movement” and identify as someone that regularly moves their bodies. This does not have to mean 7 days straight of torturous workouts (in fact please don’t do this, your body needs and deserves rest), it seemly reframes the mindset of working out in the gym is not the only way to move your body. It’s up to you what your ideal weekly movement routine looks and what kind of movement it includes, but the idea is to create a routine that you find easy enjoyable to stay consistent.

🌙 It can be so disheartening when you feel like your aren’t making progress in your lifts but make those lifts your priority in your training routine and with consistent attention and effort these exercises will one day become easier and you will be so proud of your efforts. Sometimes you can get into a plateau with your progressions but there are couple ways to play around with this such as tempo and different types of sets ( if you need help with this getting a PT or coach is a great idea). But stick with it, keep trying you’ll eventually breakthrough and make MASSIVE progress and feel SO proud that you stuck with it.

✨ Firstly I want to say any kind of movement that you enjoy is what’s most important if it keeps you consistent, if you enjoy doing random workouts or whatever it is that you enjoy then absolutely do that. I am the biggest advocate to move in the way you love not what everyone says is the best. But just know you can still have a super effective, if not more effective with a workout with just 4-5 exercises with your 110% effort

🌙 You don’t need to be sweaty and you don’t need to be sore for it to mean it’s done something for you

✨Get out of the mindset of working out to change your body and into the mindset of giving your body the movement it deserves and aiming to create longevity and mobility long after you care what you look like.

I hope this helps 🫶🏻

04/12/2022

We are changing, evolving and growing 🤍

With my upcoming move to Adelaide, from the 23rd we will be moving to purely online coaching.

Our coaching is designed to help you prioritise movement in your life without compromising your lifestyle. To help you open your mind and change your mindset around fitness & nutrition. To drastically improve your relationship with yourself. To help create a routine and habits that don’t feel like a chore.

When you see before and after photos you will see a version of one that is “better” then the other My goal is to help you love your body without attaching to numbers or sizes etc because I strongly believe one version of you isn’t better then the other. Who is to say that one version is better or healthier, you don’t know what has gone on behind the scenes to get them there. It could be extreme diets, excessive exercise or some stress in their life that contributed to that.

I believe you are more then a before and after photo, more then a number on a scale or more then a number on a scale.

Our services will be for the women that want to create a sustainable lifestyle that feels good, helps you feel strong both mentally and physically and allows you to transform your entire life.

Our books are closed for the remainder of 2022, but will be opening spots for our next intake starting 16th of January soon.

If you’d like to know more information about our coaching services for 2023 DM “luminous bodies” 🤍

21/11/2022

REGISTRATIONS CLOSE THIS THURSDAY 🤍

4 days left to register for our last 4 week challenge ever! These classes are a mix of our current and our OG classes, a mix that will be spicy and fun! (if you didn't know, we are closing studio after this challenge as I'll be moving interstate)

Our class times are:
Monday PEACHES (lower body)
6:50am and 5:30pm

Tuesday STRONG (upper body)
5:30pm

Wednesday HEAT (Full body + cardio + core)
5:30pm

Thursday FLOW (pilates)
6:50am and 5:30pm

INCLUDED:

Classes: Your choice of classes per week depends on which package you purchase.

Workout guide: Fitness guide which can be done at home or in the gym.

Habit tracker: 6 habits to track daily to completely up-level your mind, fitness and life!

Nutrition ebook: Education around nutrition and how to live a balanced lifestyle + some recipes

Health and wellness ebook: Tips and education around living your most luminous life. This included training around your cycle, how and why to implement healthy habits + more

Water bottle: 900ml tritan plastic water bottle with screw-on lid

Weekly challenges: A little challenge every week to keep it fun and really challenge yourself!

Prize worth over $300: This prize will be determined not by weight on a scale or before and after photos. But who put in the best effort, who showed up for themselves, who committed to their habit tracker and who empowered others the most!

If you’d like to sign up then please send us a message ASAP ###x

Address

Hamlyn Terrace
Hamlyn Terrace, NSW

Website

http://www.livingluminously.com.au/

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What we are about!

Living luminously is about so much more then lifting weights and getting your heart rate up. It’s about being grateful for your body and giving back to yourself by moving it. It’s about being conscious about what you are putting in your body not because you want to lose weight or have abs but because you want to nourish every one of your cells to be luminous from the inside out! It’s about being aware of the thoughts you tell yourself like you’re not good enough and learning to replace it with more positive thoughts. It’s about being confident and happy In your own skin without comparing yourself to someone else. It’s about being apart of a support network and becoming like a family with the girls you work along side with!

20/02/2024

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