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November 27, 2024

💥Nutritional wisdom from the past. 💥 How does this meal vintage meal plan published in 1868 titled “What shall we eat?” stack up to your diet today?‼

😞Life expectancy in the Western World is currently declining. The USA in particular is the worst of all developed nations with this concerning trend. Since the 1930s, there has been a dramatic 700% increase in chronic disease development, rising from 7.5% prevalence to 60% of the population having one or more chronic conditions today.

“What Shall We Eat” published in 1868

In the 1800s, people ate three structured meals daily (breakfast, dinner, supper) without snacking or fasting, maintaining a simpler relationship with food than we have today.

Our ancestors consumed a high-carb diet rich in saturated fats, with minimal polyunsaturated fats (PUFAs), as they didn’t use vegetable oils or eat many nuts and seeds.

The 1950s marked a significant shift in dietary recommendations, particularly regarding saturated fats and animal products, leading to major changes in the American diet.

To optimize your health, return to simpler food principles: cook at home, source quality ingredients within your means, stay active, and prioritize happiness over strict dietary rules.

The information for this post was taken from Ashley Armstrong is the co-founder of  Angel Acres Food Club.

#personaltrainer #healthyagingtips #healthyagingmatters #breakingbadhabits #fiftyandfabulous #healthylife #fatloss #fitfabulous50 #fitfabulousfifty #healthylifestyletips #fitfabulous #fatlosstips #agewell💯 #onlinepersonaltraining #onlinepersonaltrainer #onlinefitnesscoach #HealthyAging #tuesdaytips

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September 13, 2021

Katie’s review – “I am stronger & more able to enjoy life because of Lea”.

Recently I received this review from my fabulous client Katie. Katie has been training with me since September 2020. Sessions have varied from 2 to 5 personal training sessions per week. Katie recently turned the big 5-0, so the body doesn’t work the way it used to, and of course, her hormones, due to being perimenopausal, are causing all sorts of issues.

My personal training sessions with Katie will vary from a full Pilates Reformer session, high energy boxing circuits, rehabilitation exercises & stretching, traditional weights training, functional exercises, HIIT, and interval circuit training. It is many and varied. Sessions may change on the day due to a condition Katie may present with, in which I have to then train around, or aid her recovery. Katie is an absolute hoot, and many a time reminds me of an obstinant child defying their parent. Never a dull moment. I feel blessed to be her trainer. Anyway, enough of my rambling, this is her testimonial regarding her experiences with me as her trainer ………..

Katie performing Reformer Glutes
Here is Katie being comforted by my puppy Mia, whilst being tortured on the Reformer.

“I have always loved training with Lea!  I am not a bodybuilder type person, and I need encouragement to be fit and healthy.  Lea is supportive of me, and I feel that we work together with the body I have (not the body of the future) to get the best out of me.  I trust Lea to make decisions about the types of exercise and fitness that will most support my strength, cardio-fitness and mobility both now and into the future.  She has done the research, is very experienced and knowledgeable and she knows what she is doing.

Lea has worked with me over the last year, in particular, to assist me with my pelvic floor.  We have done very well in that regard and I am stronger and more able to enjoy my life because of Lea’s work and expertise.

I have also watched Lea work with my sister, who had an accident and who required specific training to rehabilitate her body.  Lea is careful, thoughtful, and strategic about the way in which she uses exercise to support good health and physical wellness.

Most importantly, Lea is good company.  She is funny and helpful and interesting.  (She is also a tiny bit ruthless when she makes you do squats…!)”

Lea Wagner No Comments , , ,
January 2, 2021

Wrap up of my 2020

2020 – One of the most intense years of my life

Dealing with Leukemia, buggered knees, chronic lower back pain & thoracic outlet syndrome. Then throw in the fear of Covid-19.

I started 2020 with dread.  My leukemia (oh yes, diagnosed 8 years ago) was progressing & the fatigue was so severe, it was controlling my life.  During workdays, I had to sleep in-between morning & afternoon sessions with clients. I was unable to commit. Usually having to cancel social gatherings with family and friends.  It was becoming depressing. 

Wishing the whole world would just stop for a while, so I could sleep & catch up on things.  However, I was too fearful of taking time off work, as Personal Training is my source of income, and if I don’t work, I don’t have any money.   And I was scared of losing clients if I took too much time off. 

And then in March Covid-19 impacted Australia with much of the country shutdown, & so many businesses impacted and restrictions placed upon them.    This potentially deadly virus that was impacting the world,  was allowing me to slow right down & our Government was stepping up to the plate and financially supporting many (not all) of those who need help.  And thank goodness I was one of them.   I could take a sigh of relief, I could look after my health.  And this would continue until May 2020.

Health wise, not only was I dealing with Chronic Lymphocytic Leukemia, but also:

Chronic lower back pain

  •  Facet joint arthropathy, disc degeneration, various disc bulges and hypertrophic facet arthroses. To try and get some pain relief, I had facet joint injections into my SIJ area, and “Radio Frequency Thermal Abrasion” of the nerves on both the left and right side of my SIJ area all through the Pain Clinic at the Royal Brisbane Hospital.

Knees

  • My knees, both Grade 4 chondropathy, (the most severe grade) indicates exposure of the bone with a significant portion of cartilage deteriorated. Bone exposure means bone-to-bone rubbing causing pain and constantly swollen.  Both my patellae’s where severely displaced & had been for around 30 years.  I saw a Surgeon who performed an Arthroscopy and Lateral Release on my both my knees. 

Pain in the neck

  •  Thoracic Outlet Syndrome, diagnosed by a Vascular Surgeon, & subarticular marrow oedema, focal synovial cyst formation/focal synovitis anteriorly and marginal osteophyte formation of my left clavicle bone.    This condition was treated with Botox being injected guided by ultrasound into the Scalene muscles on the left side of my neck.   Also, my Rheumatologist put me on medication to reduce the swelling from arthritis in my clavicle. 

MRI of my thoracic spine. On the left you can see the inflammation of the collar bone.

Drum roll please

  • And then for the big one, in October I had my regular blood tests for my Hematologist overseeing my chronic lymphocytic leukemia (CLL).  My levels had risen to a point where intervention was required.  To get a better understanding of how much the CLL had invaded my body, I had a PET Scan, and also a bone marrow biopsy. 

My son and I at one of my Chemotherapy treatments

My son and I at one of my Chemotherapy treatments

Getting the results in late October, it was clear that treatment (chemotherapy) as required asap.  So this I started at Icon Cancer Care on the 5th of December 2020.  This initial dose, caused me to have Tumor lysis syndrome.  This occurs when tumor cells release their contents into the bloodstream, either spontaneously or in response to therapy, leading to the characteristic findings of hyperuricemia, hyperkalemia, hyperphosphatemia, and hypocalcemia. These electrolyte and metabolic disturbances can progress to clinical toxic effects, including renal insufficiency, cardiac arrhythmias, seizures, and death due to multiorgan failure.  So I was taken to the Wesley Hospital via ambulance. 

At the Wesley Hospital due to Tumor lysis syndrome

After the initial test dose of Chemotherapy, my body experienced Tumor lysis syndrome. Five day hospital stay.

So there you go, my health wrap up of 2020. I have four more months of chemotherapy left.   I should be finished just before the end of April 2021.  And then back to watch and wait.  

Me, Lea Wagner, receiving my life saving Chemotherapy at Icon Cancer Care

I have responded very well to the treatment, and it is a new drug (only available in Australia since 2018, I think) Fortunately, it is not as severe as the traditional chemo. So I have been able to continue working (not fulltime) and I am still exercising at least 4 – 5 times a week. Nothing can stop me from resistance training.

If you happen to be reading this, and you have any questions, I am happy to answer them. Just text me to send me an email https://www.fabulousphysiques.com.au/contact-me/ and I will get back to you asap.

I wish you the most amazing 2021. The best year of your life.! xoxo

Lea Wagner No Comments , , , , , ,
July 30, 2020

A decade long commitment

I feel so blessed to have had my client Rebecca training with me now for over 10 years. WOW, what a milestone!

Our 10 year anniversary as client and trainer. Now loved like family.

💐💐HAPPY ANNIVERSARY – It has been my absolute privilege to have had Rebecca in my life for over a decade now. Quite the anniversary has been achieved, as I am sure not many Personal Trainers have clients for such a long period of time.😍


😲We have known each other longer than we have known our husbands.

💪It all started back in June 2010, at Genesis Gym Rothwell. I made a random phone call as Bec hadn’t been to the gym for a while, & I was following up to see if she was interested in personal training. Thankfully, she said yes!👍

😃Watching this amazing young woman meet the man of her dreams, fall in love & get married. And then watching her blossom through 2 pregnancies, and bringing the gorgeous Annabelle & Hendrix into the world.

🌺Thank you Bec for entrusting me with your fitness goals for such a long time. And thank you for your friendship. I look forward to the next 10 years together.💕

Lea Wagner No Comments
April 24, 2020

My Talking Dog – Lilly

Hump day message from my old girl Lilly

You have probably seen this style of video all over the internet. We pet owners with our amazing talking dogs. I used the APP “My Talking Pet”, aptly named. You get it free for 3 days, so I went a bit crazy.

It is heaps of fun. If you are a little bored in lockdown and social isolation, I suggest you give it a go.

You don’t even need a pet of your own. You could copy an image from the internet and use it.

The APP is simple to use. You just have to mark out the top of the pets head, the chin, the eyes and the ends and centre of the mouth. Then record yourself speaking and whoola, your beautiful fur baby speaking.

This is what is says about the APP on Google Play:

The #1 hit app!

Bring photos of your pet to life 🐶🐱. Make them speak realistically and share it as a video on Facebook, or email it as a special greeting to your friends and family 🎉

Packed full of features!

– Lots of animals to choose from even if you don’t have your own pet 🐶🐱🐹🐰🐻🐼🐯🦁🐵

– Change the voice from big dog 🐕 to little cat 🐈 or anything in between

– Add hats, glasses, moustaches and more to your pet 🎩👓👑

– Advanced animation, your pet looks around in 3D

– Add text to make your own memes

Lea Wagner No Comments
January 19, 2020

What happens to your body when you exercise?

taken from BBC Science Focus Magazine


Exercise diverts blood from your liver and digestive system to your skeletal muscles. Hormones tell the body to convert fat into glucose, reduce the pain you feel and improve your mood. Muscles generate lactic acid as a by-product of intensive exercise and, as this builds up, the pH of the blood around the muscles drops. This drop in pH eventually prevents the muscles contracting further. At this point, you need to rest to allow the lactic acid to be metabolised.

1. Brain

What happens to my body when I exercise?

© Raja Lockey

The brain makes neurotransmitters, like serotonin, dopamine and GABA. This is part of the reason why the brain consumes more energy during exercise.

2. Heart

What happens to my body when I exercise?

© Raja Lockey

Adrenaline levels rise, which stimulates the heart to beat faster. Capillaries in the muscles open wider, increasing blood flow there by up to 20 times.

3. Lungs

What happens to my body when I exercise?

© Raja Lockey

The muscles of the ribcage assist the diaphragm to pull in up to 15 times more oxygen than at rest. Breathing gets faster but also deeper.

4. Skin

The muscles of the ribcage assist the diaphragm to pull in up to 15 times more oxygen than at rest. Breathing gets faster but also deeper.

© Raja Lockey

Your two million sweat glands can produce 1.4 litres of sweat per hour. Waste heat is carried away by the latent heat of evaporation as it dries.

5. Muscles

What happens to my body when I exercise?

© Getty Images

As you exercise, the large muscles in your arms and legs squeeze the veins running through them, pumping blood back to your heart.

6. Bones

What happens to my body when I exercise?

© Raja Lockey

High-impact and weightlifting exercises stimulate bone formation and reduce the rate of calcium loss as we get older.

Lea Wagner No Comments
September 12, 2019

New Service – Pilates

Discussing Starsha’s next Pilates Reformer session

I am very proud to add Pilates mat & reformer to the list of services I can offer clients here on the Redcliffe Peninsula.

  • 1 on 1 Pilates Mat
  • 1 on 1 Pilates Reformer
  • Small groups up to 5 for Pilates Mat

The Pilates exercise system was developed by Joseph Pilates in the 1920s. He created a unique sequence of movements that worked the mind and muscle in harmony. The traditional method is low-impact, focusing on flexibility, muscular strength and endurance. The exercises are performed with an emphasis on precision technique; balanced postural alignment; core strength; controlled, flowing movements; and using the breath to centre the mind.

The Pilates Reformer evolved from Joseph working as an orderly at an infirmary. He engineered a way to rig springs on hospital beds to offer light resistance exercise to bedridden patients. His first exercise studio was opened in 1926, New York. Ballet dancers loved it as it helped create long, lean muscles and a strong, streamlined physique.

Pilates Mat and Reformer are now very popular with top athletes and Hollywood stars. Also, most Physiotherapy offices now use Pilates as a rehabilitation tool as more research finds how important core stability & strength is in injury management.

I obtained my Pilates qualifications from Studio Pilates International. They emphasis that Pilates helps improve your mental stamina and releases endorphins, helping you feel positive and energised. It helps improve concentration, stress management and relaxation. 

Pilates Reformer

Pilates = Endorphins = Happiness.

Contact me now to schedule your private Pilates session
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August 8, 2019

Very Proud Fitness Professional of the Highest Level

The fitness industry is a tough game. In 2016, there were 27,425 people registered as a Fitness Instructor or Personal Trainer, and it was projected there would be 35,000 by 2019. Sole traders (like me), 44% reported working less than 16 hours a week compared to only 16% who wanted to do so – more than three-quarters wanted to work more hours. In particular, 24% wanted full-time hours (33-40 hours/week) but only 9% had it.

Me – Lea Wagner goofing around in my studio

So, I feel blessed that I have been able to pay my mortgage, put food on the table and have the occasional overseas holiday, whilst doing the job I love.

Being a Personal Trainer might not sound like an important job, but I take it very seriously. The majority of my clients have some kind of physical or psychological issue that exercise is helping them with. I know I can’t change their lives (& it isn’t my job to), but I certainly do everything in my power to increase their quality of life.

I have been in the fitness industry for over a decade now, and have reached the highest level of registration with Fitness Australia. I pride myself with continuing education and reading the latest research. To ensure my clients receive the most relevant and accurate information regarding their health and fitness goals.

Level 3 – Fitness Australia
The advanced level represents an exercise professional who has a more progressed level of knowledge and skill and has considerable experience to draw upon. It is expected that a professional at this stage of development can combine the use of competencies, experience and critical thinking skills in practice. This professional is most likely to assume a leadership and mentoring role for other exercise professionals. It is important to recognise that Level 3 is not an end point for professionals, but only a description for a higher developmental stage.

Fitness Australia Registration
Leanne Wagner – Level 3 Fitness Professional
Lea Wagner No Comments , ,
February 11, 2019

Long Term Weight Loss! My clients success story

What an amazing weight loss transformation! He is almost unrecognizable.

 

Jeremy’s body transformation is inspiring

Meet Jeremy, this is his story, in his words. He wrote this testimoniel back in December 2015. He is still training with me now (February 2019), 4 days a week and has lost nearly 30kg (fluctuating a little over Christmas)

“I was fat. Now I’m not so fat, and well on my way to being not fat, if 12 kgs in as many weeks is anything to go by. I think it is. Perhaps I’m easily pleased, but I think it’s a fair measure. And I dig the idea of ‘not fat’. ‘Not fat’ sounds great.

But it’s no solo flight. Not for me, at least. I’m not sure
about you, but I need motivation, and something to keep me honest.

I’ve tried the cattle class gym thing numerous times,
saddling up in the same paddock as all those well-kept, well shorn, finely sculpted
folk. You know the type. There when you arrive, there when you leave — do they
even sleep? — never swaggering too far from their own reflection, and
bellowing like a heifer in heat. The only thing larger than their guns is a
phone full of selfies.

So, what to do?

I needed something — or someone — to keep me accountable
and comfortable at the same time. And confident. That’s crucial as well.

Cue Lea. She does that for me (and her private gym — yay!).
Thanks, Lea. You’re very welcome, Jezza. See? Lea’s good like that. She’s an
honest broker.

I confess I struggled at first, putting in the hard yards
with little result. It was all a bit of a head scratch. But then I happened
upon a radical idea. When Lea said “try this… get your bloods looked at,
check your levels, eat less of this, more of that… definitely none of that,
what were you thinking?” — I took her advice. And with a wave of a
not-so-magical-scientific-wand, I shifted from rotund-puffin-mode to
Wicked-Witch-of-the-East-I’m-melting-mode. P.S. Despite what the story might
suggest, water’s your friend.

Seems like the ‘P’ in Professional Trainer actually means
something. It’s not window dressing, after all. Well, certainly not in Lea’s
case.

You obviously have to put the effort in. There’s no secret
sauce on offer here, but Lea will definitely help you get your particular
recipe right. Sure, she trains well shorn set as well, but happily  took
on a shlob like me with a smile on her dial. She’s loves a challenge. 😉 Just
listen, apply, and the results will come.

So, if you’re like me, and you need someone there to push you, keep you motivated, keep things fresh, and you’re not a fan of cattle class, then I can’t recommend Lea strongly enough; though I suspect she’ll fix that too — the strength bit, that is.”

How did he do it?

Wow impressed with Jeremy’s nice arms while he was doing bent over extensions

Love that shoulder and tricep definition.

Simple, he started fasting.  Using the Dr Michael Mosely method of 5:2.  Two days a week, he eats only 600 calories.  The other days are fairly free, but still healthy.  He only consumes alcohol on rare special occasions. 

4 Days a week he trains with me.  We do a combination of traditional weights, circuit training, super sets, push / pull days.  All sorts of exciting things.    I mix up the repetition protocols to always shock his body.  You need to be uncomfortable to create change.  

Jeremy has found a healthy weight loss and fitness regime that suits his lifestyle.  This is not a diet, exercise is not a chore.  This is his life.    He also plays sports twice a week.  

I am so very proud of Jeremy and am honored to have been a part of his transformation into a fit and slimmer version of himself.  

 

 

 

If you are ready to start your transformation, contact me today !
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