Client Of the Month October 2013 – Poppy G

29 October, 2013

Poppy is a hard working, outgoing and dedicated woman. She attends every session and gives it her all leaving absolutely nothing behind! Poppy has made an incredible transformation since she began training with us, showing noticeable changes each time she steps through the door!

Poppy should be proud of what she has achieved so far it’s amazing to see. It’s what makes our job so rewarding! Your bubbly personality brings an amazing energy every time you’re here. You’re never afraid to try something new or push yourself that bit more!

We can’t wait to see what the future will bring, keep working hard!


Why did you begin coming to Sentience?

I felt appalled at the image reflecting back at me.  How did I let myself become this way?  Turning to food helped squash the negativity I felt.  Something I did often.

Making the decision to actually do something about it took me a while.  I was just not ready to commit always devising excuses why I couldn’t. I had dieted many times previously with short term success.  The word ‘exercise’ was not part of my vocabulary.

One day just like that I had had enough.  I had known about Sentience from previous visits to Rivers and it was close to home. Both hesitant and excited at the same time I called and made an appointment.  From that moment on I have not looked back.

How does Sentience Personal Training make you feel?

I love the environment at Sentience.  I have developed a sense of belonging.  I feel valued and respected as a person rather than being just another face at the gym.  All the staff are extremely helpful being with me every step of the way.  They encourage me, share their knowledge about nutrition and keep me motivated.

What was your first session like?

I have come a long way from that first session where I struggled to catch my breath.  My fitness levels have since improved tremendously but workouts still remain challenging pushing me to my limits.  Thanks Braden.

Week after week I have seen my body transform and am pleased with the comments I have been receiving.  I have dropped two dress sizes and I have yet to reach my goal.

I have well and truly settled into the rhythm of exercising and following a healthy eating plan.  Through planning and determination (something I was lacking previously) I have pushed forward.  I am thoroughly enjoying the journey.  It has become a part of me and a new way of life. I feel GREAT!

Top 4 Ways to Get Faster Fat Loss From Your Workouts

12 August, 2013

If you are sick and tired of the old cardio workouts and  not to mention stuck at a plateau, then here are a few simple things that you can do to get great results faster!

# 1 – Switch to Compound Exercises

In your workouts, add more compound exercises.  A compound exercise is one that use multiple muscle groups in the one action. Therefore they utilise more muscles, burn more calories and speed up fat loss.
For example, add burpees, mountain climbers, push ups, squat press, renegade rows, etc. It takes more effort, burns more calories and and takes more calories to recover from.

# 2 – Use Escalated Density Training (EDT)

I love using EDT in my workouts and out clients do too. EDT challenges you and you get more volume in less time. The way that it works is that you choose 2 exercises, perform 8-10 reps of each continuously alternating for a period of time ie. 6-15min. For example, set up a circuit of Squats and Pullups. Do as many rounds as you can in the allocated time.



# 3 – Incorporate Metabolic Workout Finishers to Your Program

Metabolic finishers can jump start any fat loss program and help you quickly shift past a plateau. Finishers are relatively short (some of them take only 2 minutes), so it’s time well invested.

Finishers combine the conditioning effects of interval training and the metabolic effects of strength training into one intense “mini-workout”.
Here’s your Sample fat burning finisher. It’s called: “The Bodyweight High 5′s Workout Finisher”

You’ll do the following circuit 5 times, resting only when needed. You also time yourself because next week, when you perform this finisher, you’re going to beat your previous time.

1A) Jump Squat (5)
1B) Decline Pushups (5)
1C) Burpees (5)

There you go… Faster fat loss!

#4 – Mix up your cardio

Avoid doing long hour long sessions on cardio pieces at the one pace.  Working at a steady pace,  brings your body into a steady state where minimal calories are burnt.  Instead, add a walk/ jog routine, add sprints, hills or intervals to vary your intensity and demands on the body. You will burn out calories flat out to keep up with the demand of your body trying to keep up with you!

There you have it, top ways to tweak your workouts to the most out of them!



Check out our Annual Kickstart sale where you can save $$ off all personal training

Raw Chocolate Mousse

3 May, 2013

The Benefits of Raw Food

By Ben Vickery

The general consensus on a Raw food diet is that one just consumes Celery and Carrot sticks… Today we are going to dispell that Myth with one of the best raw dishes going round, it will satisfy all those sweet tooths out there without the Guilt !!! See the Chocolate Mousse Recipe below…
Heating or Cooking food above 40deg C, Can cause a change in the foods chemistry, that create acid toxins, carcinogens, mutagens and free radicals all associated with most of the health problems our society battles today.
In the Age of fast and cheap, this could be one desert that will change your mind on Living foods!

This Mousse has the benefits of Avocado, a superfood high in Essential Fats and a great source of Vits A, B, C, E and K, as well as copper Iron and Magnesium.
Cacao is also chock (no pun intended) full of essential trace minerals, great for blood flow, and a steady mind…
Cinnamon will stop your Insulin from spiking (great for diabetics) and the Honey is great for your immune system and digestive tract, The coconut oil will bring your skin to life and is high in Potassium and will help zap the Bacteria that causes tooth Decay, may reverse the progression of Alzheimers and even reduce wrinkles !

What’s not to Love about this recipe?!!

2 Avocados
1/4 Cup of Cacao
1/2 Cup Raw Honey
2 Tablespoons Coconut Oil
1 Tablespoon Vanilla extract. (not essence)
Dash of cinnamon
Place all into blender, blend until fluffy, and devour !



5min ‘workout’ stops Easter weight gain

29 March, 2013

Hey, it’s Personal Trainer, Snez!
Let me ask you a question: Have you been sneaking chocolates and hot cross buns the last couple of weeks in preparation for Easter? While chocolate is certainly delicious, those extra couple of kilos that are adding to your Christmas weight gain probably feel TERRIBLE.

Easter is very early this year and many clients feel that they are still in Christmas mode and are concerned about Easter. So there is no better way than to get through, than to add our 5min rapid burn workout that you leave you will feeling great come Tuesday!

The workout below will get your heart pumping and muscles moving, flood the body with fresh oxygen, increase your metabolism and get those feel good hormones running through the body, to get you through. Here is the metabolic 5min rapid burn workout…

– 30 sec mountain climbers
– 30sec star jumps
– 30sec push ups
– 30 sec squats
-30sec burpees

Launch straight into this home workout, go quickly from one exercise to the next and repeat twice. If you want to feel that extra burn, make the stations 1min each and repeat twice. Feeling super fit, go 1min 30sec per station and repeat twice for max burn. Do this daily or just before sitting down to a carb meal. This is because carbs are utilised a lot better after exercise, so you won’t store as many of them.

This workout has a significantly higher caloric burn than regular “old fashioned workouts” like walking and isolated muscle resistance training, due to it’s increased intensity and large muscle group utilisation. These high metabolic workouts also keep you in a higher fat burning metabolic state for 24-36 hours after… BONUS!

So, if you’re going to go to be adding a couple of extra hot cross buns, chocolates and alcohol, please add these 5min workouts in as many times as you can over the Easter period.

Want to know a bunch of other exercises that can increase your metabolism and shape and tone your body as well as a meal plan that you can add to give you rapid fat loss results? We have put together a once a year special Easter offer on our 4 week Kickstart Rapid Fat Loss, simply go to this link…

September Client of the Month – Sam C.

13 September, 2012

When I first came to Sentience I was overweight, unfit, self conscious and underconfident.  Now about 4 months later I feel confident within myself and confident about my weight loss and future weightloss goals. I feel great about my ever improving fitness and feel like I’m finally on the right track. My trainers never let me forgot about my eating, they keep me on track when I’m struggling and push me to do better, even when im doing well. There’s no way I could have done this without them!