Exertion Fitness

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Sydney, NSW
Exertion Fitness

Dedicated to decreasing fat, gaining muscle & keeping you out of hospital disease free!! SMS 0430497128 or EMAIL exertionfitness123@gmail.com

I really want to help individuals that are:
-Over 50 Years of age
-Are pre-diabetic or diabetic
-Are overweight and or obese
-Have Fatty Liver
-Suffering from lower back and knee pain

I have helped people who were pre diabetic, those with knee pain (prevented knee replacements) as well as helped lots lose at least 5kg. I did this through certain resistance training exercise as well as applying some basic nutritional concepts. If you fit the above criteria and want to take action NOW, please reach out I would love to help.

10/04/2026

Being satisfied diet wise is very underrated in the fitness world. Eat foods that leave you SATISFIED but also on track to achieve your GOALS

2 breakfast options which will be extra comforting coming into winter months 🥹🫶

After eating this I felt:

1) Full
2) Satisfied (meaning I didn’t want to keep eating/eat anything else)
3) Full for 4 hours

Nail the above and you will achieve your fat loss goals 👌💪🏻

07/04/2026

My first half marathon was 2 weekends ago. It took me 2hr28min to run 21.75km😬😇

Honestly it’s been anticlimactic. I don’t know why. But having said that, I am proud because a year ago I struggled to run 5km.

For those that are overweight & or struggling with mental health I can only encourage you to try running. Start really small, then build💪🏻🫶

27/02/2026

Let me introduce to you the LG burger🍔🍔

Takeaway can really ruin your progress especially if you consume it multiple times per week.

Another issue with takeaway foods like burgers, pizzas etc is that they’re delicious but full of calories and often leave you feeling like 💩 which then leads to even more poor choices.

So why not make “takeaway”🤷‍♀️🤷‍♀️

500g chicken breast, sliced into 5 pieces
1.5 cups corn flakes, crushed
1 teaspoon of smoked paprika (add to cornflakes)
1 teaspoons of Moroccan seasoning (add to cornflakes)
2 eggs beaten
Salt and pepper

Literally dip chicken in the egg, then crumb.
Put in air fryer can use spray oil cook on 160deg for 8 min then flip and cook for another 5 mins.

Put in any bun you like we used a sesame seeded hamburger bun, nando’s perinaise (20g) and top@with lettuce

Calories 420cal 35g protein 8g fat vs 23g in KFC burger😬

23/02/2026

Sometimes people think having a personal trainer means they have no motivation or are “weaker”

Some of the best athletes have trainers.

Personal trainers can be there:

1) To ensure you show up when you don’t want too

2) To ensure you work hard enough

3) To take that extra chore away from you of thinking about what you should be doing

4) To give immediate feedback

5) Accountability so you can reach your goals

Some of the greatest have trainers because they know they will get their results faster vs without one

If you too want a trainer send me a DM👌

20/02/2026

Time poor options for snacks/small meals

Most of the time snacking leaves you unsatisfied and wanting more. Usually because the snack options we go for a high calorie, low volume and NO protein.

So here are 3 options that should leave you more satisfied but keep you on track to success.

For the protein pancake loaf option: I used 520g pack, added 2 eggs and 800mls of buttermilk. Bake for atleast 20mins and can put honey, jam or whatever you like

13/02/2026

Don’t let 2 days undo 5 days of effort

3 simple tips that actually work😍💪🏻

11/02/2026

No stretching or pointless exercises in our PT sessions.

This is Liana doing the lat pull down and weighted step ups for 3 rounds prior to her main lift, trap bar deadlifts.

It is science, doing priming exercises or a movement before the main movement can give the client the perception that the weight is “lighter” vs. not primed but also allows you to lift slightly more. It’s also a good way “to warm up” without wasting time;)

Results only, Liana is 5kg lighter, at least 60% stronger and said she’s still eating “a lot” but still slowly losing weight?! Muscle costs energy so the more you have maybe the more you can eat 🧐🤓

09/02/2026

Set smaller, short term goals to reach long term goals. We are much more likely to quit if we don’t see some form of results so set smaller (4-6) week goals. Long term goals come from kicking the short term goals📆

What’s your goal?
Ps. Your goal doesn’t have to be a body weight goal. Often people achieve fat loss from achieving short term performance goals💪🏻

05/02/2026

Even my online clients are killing it..swipe to the last slide for all his results so far;)

Online coaching is an amazing service for those that are more self motivated but just need guidance around programming and ultimately eliminating overthinking/second guessing.

Hit me up if you want an online program that’s simple and gets results💪🏻👌

Oh and well done for all your efforts😅💪🏻

24/11/2025

Would you fill up your car petrol tank with holes in it? NO!

No magic gummies or latest supplement trend will help you if you sleep and eat like 💩

21/11/2025

Unaccounted for calories don’t just magically disappear in your body when you eat them…so make sure you factor in foods that you wouldn’t normally such as:

Nuts
Biscuits
Chips
Oils
Spreads
And the like

If you think you should be losing weight but you’re not…then maybe this video will help you.

I’m throwing out a freebie! The first 2 people to DM me will get a free diet overall. I’ll go through your daily eating habits, show you where you’re likely going wrong & give you some useful recommendations.

19/11/2025

Each session Candy shows up. She doesn’t do anything fancy.

She’s 69
Does over 200reps per session
Eats a balanced diet
Moves whenever she can

It’s super simple even though it might not feel like it is.

So if you’re struggling to get momentum, send me a DM

Address

81-83 Queen Street North Strathfield 2137
Sydney, NSW
2150

Website

http://www.exertionfitness.com.au/

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