Lilian's Health and Fitness

19/11/2025

💪 Your Brain Is the Strongest Muscle You Train

When we talk about fitness, we often think about our legs, our core, our heart rate, or the miles we run.
But the real power source behind every workout isn’t a muscle you can see — it’s the incredible team of chemicals inside your brain.

Just like the “Brain Bunch” shows, each neurotransmitter has a job to do. And together, they fuel your motivation, discipline, recovery, and emotional strength.

Here’s how your mental fitness team helps you show up and become stronger every single day:

🏃‍♀️ Dopamine — Your Momentum Maker

That little spark you feel when you finish a workout, tick off your training plan, or hit a new PB?
That’s dopamine cheering you on, telling you “Keep going, you’re doing amazing.”
It turns effort into achievement and achievement into motivation.

🌿 Serotonin — Your Inner Calm

This is your mood stabiliser.
It shows up on the hard days, reminding you that progress doesn’t always have to be loud.
Sometimes it’s just showing up, breathing, and trusting the process. Serotonin keeps your mind steady when life gets chaotic.

🚨 Norepinephrine — Your Focus Switch

During a tough hill, sprint, or stressful moment in life, this one switches on.
It sharpens your attention and pushes you through discomfort.
It’s the voice saying: “You’ve got this — stay locked in.”

🧘‍♀️ GABA — Your Reset Button

Recovery is just as important as training.
GABA helps your mind slow down, release tension, and rest deeply.
It’s the quiet strength that lets you recharge so you can come back stronger tomorrow.

📚 Glutamate — Your Smart Coach

Every skill you learn — pacing, breathing, form, technique — is powered by glutamate.
It helps your brain grow, adapt, and improve with every workout.
This is your internal coach helping you level up week after week.

💗 Oxytocin — Your Connection Fuel

Fitness isn’t just about the body; it’s also about community.
Every smile on a run, every training partner, every “you’re doing great” increases oxytocin.
It builds trust, confidence, and belonging — the things that make training meaningful.

🏅 The Takeaway

Your physical strength is incredible.
But your mental chemistry — your Brain Bunch — is what truly carries you from the first step to the finish line.

When you train, celebrate ALL of it:
• Your body
• Your mindset
• Your resilience
• Your emotional health
• Your inner team working behind the scenes

You’re not just getting fitter.
You’re becoming more focused, calm, motivated, connected, and mentally unstoppable.

The strongest version of you starts in the mind — and the body follows.

15/11/2025

For 16 years, I’ve dedicated my life to being a personal trainer—helping people grow stronger, healthier, and more confident, one session at a time. For the past 9 years, I’ve had the privilege of doing that with Campbelltown City Council, working with a community that inspires me just as much as I aim to inspire them.

But this year, I proved something to myself too.

After months of early mornings, long runs, tired legs, and pure determination, I stood at the start line of the New York Marathon—one of the biggest races in the world. Surrounded by thousands of runners from every corner of the globe, I reminded myself why I started: to show that consistency always wins, that discipline builds dreams, and that age or circumstance never define our limits.

Crossing that finish line wasn’t just a personal achievement. It was a reminder to everyone I train, everyone I work with, and everyone watching that you can do anything when you commit to the process. Whether it’s improving your health, chasing a goal, or challenging yourself in ways you’ve never imagined—your potential is always bigger than your excuses.

Sixteen years as a PT. Nine years serving Campbelltown. One unforgettable New York Marathon.

And I’m still just getting started.

Lilian, one of our incredible fitness instructors, took on the famous New York Marathon on Sunday 2 November and crossed the finish line in an amazing 3 hours and 27 minutes 🏅👏

She didn’t just earn one medal — she earned two: one for completing the marathon, and another for competing in the World Championship category 🌍

We’re so proud of Lilian for her amazing achievements and putting Campbelltown onto the international stage. What an inspiration to our whole community!

13/05/2025

Biological age ( not chronological age ) drives chronic risk , & it can be slowed or even reversed through lifestyle.

Biological aging is accelerated by constant pursuit comfort & avoidant of challenges .

Mild daily stressors like cold exposure or intense workout activites longevity protein’s and cellular repairs , slowing ageing .

Resistance training is powerful ant-ageing tool . It’s builds strength and keeps your metabolically healthy and functional.

Vitamin D regulates the expression MORE than 5% of your genes - aim 30-60min sunlight daily .

Process food , pollution, smoking, alcohol causes oxidative stress that damages cells and accelerates again .

Limit processed meats ( bacon, ham , sausages ) It’s carcinogenic.

Limit added sugar and refined carbs they spike insulin , increase inflammation and accelerate ageing .

Your gut regulates inflammation and houses 75% of your immune system- support it daily with pre - and probiotic food .

Eat to nourish your cells - get sufficient omega 3’s , choline, magnesium, zinc , vitamin C . They’re pro- longevity nutrients.

ALCOHOL gets converted into acetaldehyde , which damages DNA and raises the risk of at least 7 cancers.

Eat high protein breakfast ( yogurt, egg , quinoa) and include polyphenol rich food ( berries, cocoa) that protects your cells .

NAD is crucial molecule for DNA repair ( declines with the age ) Support it with exercise and diet .
Liver , seeds and legumes .

Get 7-9h quality sleep to stay healthy and keep active.

08/05/2025

Did you know that you have 37 trillion cells, and every single one depends on your lifestyle?
-The food you eat
-The sleep you get
-The stress you carry
It all determines whether your cells thrive or struggle. You are the architect of your body.

Stay healthy and keep training ! 💪💪

24/03/2025

10/07/2024

Woohoo! Got my badge today!
16 years of being a PT/Fitness trainer has been a real hoot! Made so many people sweat, swear and vomit and I still have plenty of funny memories to share.
😄💪

18/06/2024

Compartmentalization stress , I think we all have experienced that. What it’s actually and how to deal with , read below 👇

Compartmentalization can be used as a mental structuring tool that may help you keep stressful thoughts and feelings in one situation from invading other parts of your life. It’s human nature for thoughts and emotions that pop up in one moment to carry on long past the original event. If something negative happens on your way to work in the morning, for example, it may swirl around in your thoughts for hours, creating a psychological rain cloud over the entire day. Negative thoughts and feelings that persist 24/7 are often a big reason why stress becomes chronic. Even when you’re out of a stressful situation, your thoughts can keep you locked in. Being able to separate your thoughts and store them in their own “compartments” of your psyche might help reduce the impact they have on unrelated aspects of life. And when done for the right reasons, this self-imposed mental structuring could help you manage stress.
What is Compartmentalization
When you divide out certain thoughts and isolate them from others, it’s called compartmentalization. Like organizing similar items in different compartments of a desk, compartmentalization separates unrelated thoughts from one another. Compartmentalization is frequently viewed as a psychological defence mechanism especially among people who have experienced emotionally overwhelming circumstances.
How to Compartmentalize
Even though you may naturally compartmentalize in your life, this psychological state can be cultivated with practice using the strategies below:
Set clear boundaries
Set specific limits on different areas of your life, such as:
• work
• self-care
• personal relationships
Creating and maintaining boundaries can help train you to mentally shift from one area of focus to another.
Develop routines and rituals
With enough repetition, routines, rituals and habits can become second nature. This can help you mentally disengage when a task is done. Establishing routines can help transition between different compartments of your life.
Practicing mindfulness
Mindfulness is a state of awareness that holds your attention in the “now” and not on past or future thought rumination. Cultivating mindfulness can help you develop compartmentalization by teaching you how to disengage with thoughts, emotions and circumstances around you once they’ve ended.
Journaling
Writing down troublesome thoughts or concerns can be a way to mentally place them in a ‘box.” Once written, it’s easier to set these thoughts aside, knowing they are recorded and can be revisited when appropriate, thus clearing mental space for other activities.
Is Compartmentalizing healthy
Compartmentalization is not inherently “good” or “bad.” Like many psychological processes and practices, it all depends on why and how you’re using it. Compartmentalization can be a healthy practice when used appropriately because it can help isolate issues that could be overwhelming if considered as a whole. When used in a beneficial way, compartmentalization can help you:
• set aside stressful thoughts and emotions
• regulate your emotions
• efficiently problem-solve
• enhance attention and focus
• maintain boundaries
Compartmentalization becomes unhealthy when it leads to denial or persistent avoidance of significant emotional or existential issues. If compartmentalization is used to ignore or avoid emotions or problems, it can lead to increased psychological distress or a break-down in emotional processing.

Healthy mind , healthy body - keep active, keep moving, staying out of trouble. 🥰

27/02/2024

We all have experienced “Burnout” but what that actually means…. Read it below 👇

Reset your goals and some form of training will definitely benefits you .

Burnout is a state of physical and emotional exhaustion. It can occur when you experience long-term stress in your job, or when you have worked in a physically or emotionally draining role for a long time. You can also experience burnout when your efforts at work have failed to produce the results that you expected, and you feel deeply disillusioned as a result.
You might be experiencing burnout if you feel:
Every day at work is a bad day.
Exhausted much of the time.
No joy or interest in your work, or even feel depressed by it.
Overwhelmed by your responsibilities.
Hopeless about your life or work.
Chest pain, shortness of breath, sleeplessness or heart palpitations.
Recovering from Burnout
Burnout doesn’t go away on its own; it gets worse unless you address the cause of it. If you ignore burnout, it will only get worse, so it’s important that you begin recovery as soon as possible. Recovery from burnout is a slow journey, not a quick dash to some imaginary finish line. You need time and space to recuperate, not a time to rush. Some recovery strategies are outlined below. Some will work for you, while others won’t, so it is a process of finding what works for you.
Think About the “Why” of Burnout
First identify why you’ve experienced burnout. Sometimes this will be obvious. Other times, it will take time uncover this. Look at any resentment that you feel towards your work. Feelings of resentment can point to something is missing.
Here’s a good example: Jenny supervises a team around the world, her workday starts at 6 a.m. She doesn’t mind this because she likes her team and her job. But feels resentful when her boss forgets that she starts early and repeatedly asks her to stay late, which causes her to miss important time with her family. In this example, burnout didn’t occur because Jenny hated her job; in fact, she likes what she does. Burnout came because she hated missing out on family time at night.
Think about any negative feelings that you have about your job. Once you’ve identified the cause of your burnout, write down at least one way that you can manage or eliminate that source of stress or unhappiness. Another way to identify underlying causes of burnout is to keep a stress diary. Each day write down what causes you stress and why the event stressed you. Stress diaries can be illuminating, so long as you keep up with them for a reasonable period. Once you discover the causes of your burnout, look at what you can do to resolve it. This might involve delegating some of your responsibilities to others, adding more autonomy to your job, working from home one day a week, or even changing roles.
Focus on the Basics
If you’ve experienced burnout, your body may need attention. Regular exercise can reduce stress and boosts your mood, improves your overall health, and enhances your quality of life. Make sure you get enough sleep, eat well and drink plenty of water throughout the day. These might sound obvious, but often we ignore our basic needs. We take care of others far more than we take care of ourselves. This can contribute to burnout.
Take a Break
Time away from work gives you the space to relax and de-stress. While the stress and problems that you’re experiencing at work may still be waiting for you when you get back, taking time off is essential for getting the rest you need and coming up with long-term solutions to burnout.
Reassess Your Goals
Next, take time to reassess your personal goals. Burnout can occur when your work is out of alignment with your values, or when it’s not contributing to your long-term goals. You can also experience frustration and burnout if you have no idea what your goals are. Identify your values and think about what gives you meaning in your work. This will give you a deeper understanding of what you find most important, and it will show you what is missing from your life or work.
Practice Positive Thinking
Burnout can cause you to slip into a cycle of negative thinking. Negative thinking worsens over time. Recovery from burnout, can be a challenge to develop the habit of positive thinking. This is why it’s important to start small. Try thinking of something positive before you get out of bed each morning. Or, at the end of the day, think back to one great thing that you did at work or at home. You deserve to celebrate even small accomplishments. These celebrations can help you rediscover joy and meaning in your work again.
You can also bring more positivity into your life by practicing random acts of kindness at work. A basic part of our human nature is to help others. Being kind to others not only helps spread positivity in the workplace, but it also feels great.

Take care !
❤️❤️❤️

11/04/2023

15y in the fitness industry 💪💪

Had Easter special HIIT class before the break !
Would like to share with you guys that one .

E- Elbow to knee core exercise + effort (3x30)
A- Abs exercise ( any abs exercise 3x20)
S - Slam ball smash (3x20)
( Note , I asked my class use your inspiration any exercise what starts with “S” their answer was S*x 😂. They are full of inspirations )
T - Tricep extension , tricep push ups 30-30, 20-20, 10-10.
( Again I asked my class what starts with T answer was something what I wouldn’t come up with 😂 t - - - - - - - - -s training )
E - Explosive exercise 30 burpees
R - Reverse lunges + Russian twist .
( My class said last lettet is R - should be rest but not in my class 😂)

Hope you guys had good break and ready to hit hard again ! 💪💪

12/10/2022

I’m wearing a bodysuit called “20 PERFIT “
Inside the suit is electro magnets .
Trainer has the iPad where she / he can control of your workout 🏋️‍♂️ intensity .
For example if you skip your training, you will get double intensity next time 🤣 lol

It’s all good . I only did 20min and intensity was 40-45% but that was intense for me , I was sweating.

I’ll get more training behind it before I’ll train you guys .
Pm me if you are interested!