Have you started exercising recently for the first time or even after a long break? You finally build up enough courage and motivation to get started, you found something you actually don’t mind doing, perhaps hired a personal trainer or joined a class? But you find yourself disheartened when you step on those scales and realise your weight went up instead of down, if weight loss is what you are trying to achieve primarily. It’s frustrating, because you think that you are finally doing something, but it’s only making things worse. Well, don’t stress about this because this is not fat that you are gaining. It’s water. When you start exercising and putting stress on your muscles by performing resistance exercises even body weight type stuff such as squats, lunges and push-ups you are putting your muscles under stress. Muscles respond to this stress by inflammation and because our body is super smart it tries to heal inflammation and get read of the toxins as well by drawing water to your muscles. This water weight can increase your number on scales by as much as 5kgs in the beginning. Or your weight will fluctuate in the first few weeks of training. It may take several weeks or even months before your body will start adapting to the routine and exercising will become your normal way of living, the muscle will then learn to recover and heal better and that water weight will start dropping along with body fat if you keep up the consistency in your training. But keep in mind that calories you consume will also impact your weight loss, just because you are working out now doesn’t mean you can eat those burgers and chips every second day because at the end of the day you are trying to burn more calories than you consume in order to lose weight, not match your caloric intake to what you burn. I will write another blog soon on the calories in vs calories out and how to make the most of it. But in short you shouldn’t try to drop your calories drastically either, because you will end up having lack of energy to do those workouts. It is best to just reduce it a little bit and eat healthier whole foods while working out regularly, and be patient because as long as you keep going, it will happen. And if you stop and give up to quickly you will never give your self enough time to find out what you are really capable of. If you have any more questions about this or any other fitness related stuff please join me every second Wednesday for the Q&A Wednesdays where I go live on our FB page https://www.facebook.com/flurofitnesssydney/ and answer questions for you relating to health, weight loss and exercise.
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Thank you for having me and Mika your a great trainer !!! So supportive! Dont realize that 45mins/session of training can make a big different with my body and fitness level. Unfortunately I have to leave for now for family reason. I'm sure will be back :-)
I approached Liv approx 4 months ago and shared with her my dream of competing in Bodybuilding comps. Never in my wildest dream did I think it would become a reality - but it did, and resulted in 3 medals: 2nd Place Fitness Over 30s, 2nd Place Bikini Over 30s, and 1st in International Swimsuit. Liv is an incredible trainer, supportive, hard ass when she needs to be, empathetic and understanding, motivating, knowledgeable, creative, encouraging - and generally just an all around amazingly beautiful human being. Liv coached me through 4 months of gruelling prep, in which there were plenty of tears, threats to quit (only from me - though I put her through so much I’m surprised she never threatened to quit!), sweat, laughs, and fish and brocolli....and more fish and brocolli. Liv was there for me whenever I needed the support, and when I say support I mean literally glueing my bikini to my butt....she was always there for me. I couldn’t recommend Liv highly enough, as a coach, as a trainer, as an instructor. She is one of a kind.
Liv and Mika are amazing , two motivating women who create a supportive work out environment in order for me to reach my fitness goals. My work out plans are Tailored to my fitness level which makes it easier to work out and stay fit at my own pace.
For the first time I feel enthused exercising and I have finally found something I enjoy and will maintain. Exercises each class are different keeping me motivated and the friendly atmosphere is great. I am losing centimetres and feeling great!
I’d called so many gyms and PTs before I found Fluro Fitness. As soon as I joined, I knew I was in good hands. I did eight weeks PT with Mika and enjoyed it so much I joined boot camp. The classes are fun and engaging, and suitable for different fitness levels and strengths. In addition to food plans and training, Liv and Mika are always happy to share their insights on healthy living and simple ways to reach your goals. I couldn’t be happier �
Fluro Fitness has given me strength and new confidence. Different times suit different participants.
Penny Kemp Langman
Very friendly trainers who know their stuff! I've had muscle growth and toning and increase in cardio. It's lovely exercising outdoors and seeing the sunrise. Highly recommend Mika and Liv.
A great group of people with the aim of achieving individual fitness goals, together.
I joined Fluro Fitness after having my second child, wanting to have fun and increase my fitness. I’ve meet some lovely ladies to work out with and Mika is an amazing instructor who has been supportive and patient ( teaching me correct techniques), lucky she has a great sense of humour. I have become fitter, stronger and more confident in my abilities. Thank you Fluro Fitness, Mika and Liv for making fitness fun.
Mika is really a great trainer and her personalized program is great for my wife and I. We always feel like we’ve had a great workout.
The most important part about Olivia's work is just how passionate and dedicated she is. This just means she will be just as determined to help you achieve your goals! great job!
The boot camps are amazing fun, always switching it up with something new every session. The trainers are knowledgeable, friendly and just as dedicated to your fitness journey as you. I'm a different person because of these guys!
Emma Pale Eli
Great fun with a great trainer and bunch of girls. Enjoyed the variety of exercises and been pushed hard. Highly recommended for any level of fitness.
My husband and I have been training with Olivia for the past 6 months. It was one of the best decisions we ever made! We had tried the gym and group training sessions previously, but nothing compares to the one on one sessions with Olivia (Fluro Fitness). Each session is different and she will tailor the exercises to suit the areas you are looking to improve. She has great knowledge about nutrition which she is always happy to share. She's flexible with her times and location so there's no excuse not to train. All we have to do is turn up and she takes care of the rest. She is personable, professional and motivating. The results have been life changing and we're so glad that Olivia is now part of our weekly routine - couldn't do it without you! Extremely grateful, Michael and Sandra
Training with fluro fitness, I entered my first obstacle race. (Spartan) Thanks liv for pushing me to train hard.
Really enjoy training with Liv! I've lost weight, feel healthier and enjoy exercising. Liv is always coming up with different exercises to keep things interesting, fun and always motivating. She's an all round great trainer! Thanks for all your help and for making our sessions fun, challenging and for motivating me to keep fit and healthy!
Liv is a great trainer! Very friendly, knowledgeable and professional. I love that we are outside in the park and every session is different.
Great trainer, lot's of knowledge on nutrition and I really enjoy the strength training sessions. Thanks Liv.