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DJ Personal Training

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Australia
Sydney, NSW
DJ Personal Training

I am a local Personal Trainer/Nutritionist in Lane Cove NSW.

I assist each client in reaching their fitness and health goals through individualised exercise programming and nutrition support.

27/02/2026

😊This dish was simply amazing as the vegetables are organic - and the chicken breast - is free range & regenerative.

😊The marinade - I refrigerated the covered chicken a half hour before it was cooked.

❤️The marinade is gluten free and is simple to make:

1/4 gluten free soy sauce
1/4 cup rosemary olive oil
1/4 cup balsamic vinegar
1/2 teaspoon salt
1 tbs honey
2 tbs Dijon mustard
1 large garlic clove chopped up finely or minced.

➡️Method - mix all the ingredients in a glass container and add the chicken breast (cut into small slices) - make sure the sauce is well mixed and covering the chicken.

✅Place into the fridge for half hour. I used a little olive oil to cook the meat and serve with steamed vegetables - beans and broccoli.

It’s great to know where your produce comes from - The chicken - is free range and regenerative- free from hormones, antibiotics and chemicals. The vegetables are certified organic and both the chicken and the vegetables taste amazing.

😊 Please support these amazing businesses! I know I will! ❤️❤️❤️

23/02/2026

➡️ If you want to experience a great, tough and scenic marathon- the Queenstown Marathon, NZ is a must!

2️⃣ Take 2 - This photo - was my second attempt of the Queenstown Marathon as my first attempt- 2 years prior, I made a mistake that I really learnt from.

🛑 The mistake I made the first time was relying on drink stations to supply my electrolytes and not bringing enough food with me to replenish my glycogen stores. I was literally running on empty.

🤦‍♀️ What happened in my first attempt - I felt disorientated 30km’s in, I felt fatigued, like I was going to faint. I don’t know how I got to the paramedic, but I did and was driven to hospital, and put on drip. I was severely dehydrated.

🤣 The funny side to this situation was I emailed the organisers after I got back to Sydney and asked for a 21km medal as I thought I should at least get that reward as I did run 30km. And no this request was not granted, which made me more determined to complete the marathon in another 2 years.

📝📝 What I learnt about this experience - I had to bring electrolytes with me and some food, so I filled up my back back with electrolytes, not just water. I brought apricot delights with coconut with me - a few to have on the way. This helped a lot! And I made sure I had plenty of water leading up to the event and a big carbohydrate meal the night before, and this all helped in finishing my second attempt of the marathon in 6hrs. I was happy with that!

💦💦Also we are spoilt in Sydney with our drink stations - this wasn’t the case in NZ - you need to be more prepared and bring water, electrolytes, food etc with you.

🏃‍♀️🏃 My training was sufficient, I am an avid runner, and run competitively in many short and long distances, however my fluid and nutrition was not up to scratch on the day of my 1st attempt of the marathon.

😊 As an athlete, who is very competitive, my mission was to get that 42km finisher medal - but I had to reflect and learn from my previous mistakes 🙌🙌 🎖️🎖️🎖️. So going back to revisit the scene and finish in 6 hours was a massive accomplishment for me!

Please share your marathon challenges below ⬇️

17/02/2026

“Let’s do pull-ups or chin-ups before each session”, says one of my clients - Belinda!
Ok we are on! Can’t wait to see how many you do next session!

-up

16/02/2026

➡️Adductor, core, glute - all in one! Finishing with some pull-ups and hang for strengthening back and grip strength.

💪The cable machine is a great form of resistance training as the muscles are constantly under tension increasing muscle hypertrophy.

➡️Also the cable machine is great for a range of exercises, including working one side at a time to correct muscle imbalances.

❤️🔥The cable machine is very versatile - meaning there are so many exercises you can do with different attachments and height adjustments, which can be changed quickly - which is great for time efficiency!

💪There are so many exercises I not only add to my own program but also my clients, as using the cable machine reduces joint stress - due to the smooth, controlled movement compared to free weights. This particularly important for some of my clients who have pre-existing injuries.

11/02/2026

Jacob - is 14, on his way to becoming a amateur boxer - I’m so proud of him! He trains so hard, and he makes pull-ups look easy. Some of us have to work at them.

Benefits of incorporating pull-ups and chin-ups in your workout:
➡️ They are a body weight exercise, which uses minimal equipment which improves upper body strength including the core.

➡️Both can be utilised in your training program for a balanced development of back and biceps.

➡️ These are functional movements- which translates into everyday activities such as climbing, lifting and pulling movements, lifting yourself up and improving posture.

➡️ Improves grip strength

🥊🥊🥊 For Jacob both the chin-ups and pull ups are sports specific to his boxing as both develop a strong back and shoulders which in turn increases punching power!

❤️ Please like, or comment below on your training goals and what are your challenges to achieving them ⬇️

10/02/2026

➡️ This nutrient dense small meal took me 5 mins to prepare - and that’s all I could spare between PT clients today.

341 cal - it’s important for me to fuel my body with the best nutrients and this small dish has plenty of them.

🎏Protein 27g protein now that’s great!
➡️Iron: 9% (DV)
🥕🥕Vit A: 116% (DV) - mostly coming from the carrot - which improves iron absorption from the spinach.
🫒🫒🫒Omega 3 fatty acids coming from the pumpkin seeds and the olive oil in the tuna.
🥕Fibre: 4g (low but adds to the recommended 25-30g we need each day for good digestion).
🫒🫒Fat: 10g - mostly polyunsaturated and monounsaturated fats - which are healthy fats that are essential nutrients that the body cannot produce itself. These nutrients support heart health and can reduce inflammation in the body.
🍚Carbs: 40g

💪Ingredients:
1 x 95g Sirena tuna with olive oil - which was drained a little.
1 tbs of pumpkin seeds (organic) a
1/2 cup basmati rice (it was microwaved)
1 cup of baby spinach leaves (washed)
1 carrot (cut)

💪💪This little meal gave me all the energy to keep me going until my next meal.

❤️Please feel free to share, like or follow.

09/02/2026

💪➡️ I am all about getting enough protein in for each of my meals as well as iron and other nutrients.

➡️ I like this meal as it’s quick to prepare, high in iron, and protein and keeps you full!

Ingredients:
1️⃣ 2 eggs scrambled on water
2️⃣ 1tbs of olive oil to cook the vegetables
3️⃣ 1 punnet of Roma/ or cherry tomatoes
4️⃣ 120g of baby spinach
5️⃣ 1 tbs of pumpkin seeds
6️⃣ 180g mushrooms (cut into 1/4’s)

Method:
- wash all of the vegetables
- scramble the eggs in a pan with water
- in a seperate pan cook the mushrooms, spinach and tomatoes without mixing them together with 1 tablespoon of olive oil.
- cook the eggs and the vegetables in seperate pans at the same time so you don’t have to reheat the food separately.
- serve with a tbs of pumpkin seeds
- for taste add salt and pepper

Nutrition facts:
704 cal - take out the GF bread that reduces the calories by 229 cal - note this will also reduce the total protein, carbs and fat and fibre. This meal will fill you up, meaning you will less likely snack and your other meals may be lower in calories.

Protein: 35.16g ( 27.06h without GF bread).
Iron: nearly 50% of daily iron needs in just this meal - cooking spinach with cherry tomatoes (high in vit c) increases iron absorption in plant based meals.

51g carbs - which is so low and comes mostly from the bread, and cherry tomatoes.

Fat: around : 37g - to cut down on the fat - eliminate the bread but this will also reduce the protein. And throughout the rest of the day focus on meals with protein and carbs.

Fibre: 16g ( 25 - 30g per day)

This meal is high in fat but mostly good fats - mono saturated oils which will keep you full for longer and satisfied - satiety - you are less likely to snack between meals.

The other 1 or two meals during the day would be lower in calories, and this would be sufficient for me as I train in the morning and my energy requirements are not as demanding for the rest of the day. Everyone is individual and no nutritional plan could be used for everybody - we all have different goals/energy needs etc

DM Desiree to book in for a nutrition consultation.

03/02/2026

💪💪Suspension Training is a great supplement to your exisiting, current training program. 😊😊🔥🔥🔥

I incorporate many suspension exercises not only in my own training but training my clients as there are so many benefits - see below ⬇️

1️⃣Suspension training uses your own body weight as resistance - and by varying your body angle with the guidance of the straps you can increase/decrease the resistance. The more horizontal your body is the harder the exercise is, as your lifting more body weight.

2️⃣Anyone can use the suspension trainer, beginners start of in a more vertical position and as they get stronger they can work their way up to a more horizontal stance.

3️⃣The suspension trainer is low impact and great on the joints. Some of my clients struggle to do pushups, and have past shoulder and elbow injuries so achieving pushups on a suspension trainer boosts their confidence, they are still working the major muscles in a regular pushup (frontal deltoids, triceps and chest and core) without they excessive strain on their shoulder or elbow joints.

4️⃣Improves posture, core strength and stability and improved range of movement around a joint.

5️⃣ Improves mobility and flexibility.

6️⃣Improves strength and body composition

7️⃣Improves muscle mass, bone density

❤️💪To seek the benefits - consistency is key to see the benefits over time.

❤️ DM Desiree of how I can help you elevate your existing training program.

31/01/2026

💪🏋️🏋️‍♀️🏋️‍♂️Strength and Longevity - check out my featured article in the Lane Cove Village Observer.

It’s a great read -all about the health benefits of strength training.

SPECIAL OFFER:
All new clients that mention this ad will receive 10% off all PT and Nutrition services.

Address

100A Longueville Road
Sydney, NSW
2066

Opening Hours

Monday	5am - 9pm
Tuesday	5am - 9pm
Wednesday	5am - 9pm
Thursday	5am - 9pm
Friday	5am - 8pm
Saturday	7am - 1pm

Website

https://www.djpersonaltraining.com.au/

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