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  • Home
  • About
    • Get to Know Snez
    • Blog
  • Services
    • Living Longer Living Stronger
    • Virtual Training
    • InBody Scan
  • Timetable
  • Get Started
    • Living Longer Livi ng Stronger Info Session
    • 50% Off Unlimited Virtual Workouts
  • CONTACT US
  • Shop NOW
  • On-Demand Workouts

Why you gained weight in lockdown & how it can easily come off

6/17/2020

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At Sentience Personal Training, Snez has had many Members come in and do an InBody Scan, as a re-set before they start back in the studio after the COVID lockdown. The results are showing an unexpected gain in body fat by Members.

Listen in as Snez explains exactly why it is happening and what you can do about it.
As a summary:
Unexpected weight gain, if you feel that your diet has been pretty good, may be due to the following three factors
  • Drop in muscle mass because of not doing strength work with heavier enough weights or not at all.  Muscles need a lot of energy to survive and therefore a reduction in muscles mass reduces your metabolic rate.
  • Reduction in incidental activity due to working from home and reduced activities: when you move less, you burn less.
  • Slight increase in alcohol consumption, snacks, more elaborate home cooked meals, etc

So you have a situation where you are burning less calories, so even if you did not change your food intake at all, you would still be in excess and gain body fat.

The strategies are:
Get started back with your resistance training workouts (and gradually) push heavier
Be mindful and increase your incidental activity- start moving more! Even if you still have a work from home arrangement, it is time to say enough it enough and find ways to be active throughout your day.
Tidy up on bad habits that have crept in and stick to set meals, reduce alcohol and no snacking in between meals or after dinner.

Above all, there are many factors that contributed to weight gain if you have experienced it and don't be too hard on yourself!  We are definitely all in this together and you are definitely not alone!  Snez xx

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Routines to Stick to in Times of Stress

3/31/2020

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Nillumbik
As humans, we generally don't deal with change well and when you have extraordinary amounts of change as we have see in the last 2 weeks and continue to see, it can be very overwhelming.
One of the most effective techniques that can help us to cope and recover from trauma (which is what we are all experiencing to one degree or another) ... are routines.
I shot this video today as the topic routines kept coming up with the Members in our Virtual Personal Training sessions.


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How to Stay Focused in Times of Stress and Change

3/31/2020

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Even in this worst case scenario, such as this difficult time of dealing with the Coronavirus,  it doesn't mean the loss of your healthy habits.
In fact I encourage you to strengthen your determination and discipline, so that you are better equipped to deal with the emotional stress of this situation as well to decrease your risk of illness.
Here is a quick video I also made on what I have been doing to stay fit and focused at this time of change.
Stay active and well at this time.  We are all in this together, 
Snezana xx


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Cacao Nibs- the perfect crunch

9/9/2019

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Behind the scenes... 

take a look at my breakfast this morning...
My secret to staying healthy, having lots of energy and living at a healthy weight all my life (even after 3 kids) is to chase nutrients and not fat or calories in foods.

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Sentience PT Owner & Trainer Snez talks with Northern Suburbs Podcast

3/26/2019

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Snez catches up with Adam Roach in his Melbourne- Northern Suburbs Podcast, where Snez gives a great insight to what Sentience Personal Training offers and what you can expect from personal training at Sentience Personal Training.

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Here’s how to switch from comfort eating to empowered eating

3/13/2019

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Here is the first thing you need to know about calling yourself a 'comfort eater'. The label itself gives you permission to overeat and eat things you know are not good for you.  All of your good judgement about healthy food goes out of the window and the worst bit...
It doesn't make you feel good once you have had it! In fact it makes you feel worse and even more of a failure and annoyed with yourself.

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Steps to Set Yourself Up for Success in 2019

12/29/2018

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We often don't realise how far we have come in a year and the improvements we make, we instead tend to focus on what we didn't achieve.  It is super important to spend some time in reflection at the end of a year so you can feel empowered rather than disappointed... you can do this by completing 3 simple exercises

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Pushing Beyond Your Comfort Zone

9/4/2018

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At Sentience PT, we love talking about health and fitness and how to get the best out of people and as a Team, the Trainers love to talk all things motivation, fitness and food. We talk fitness, health and Members in our time off!  🙂  Just because we love it!

Listen in as Trainer Nathan and owner/ Trainer Snez discuss how to get the best out of yourself in training and beyond. Coming from years of working with thousands of clients, they bring you proven strategies.


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Complete Guide to Finding the Healthiest Recipes Online

10/27/2017

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Do you get bored with the same old recipes? Or do you hate cooking because you don't know what to cook?
If so, here's how you can find new recipes online that are healthy and will support your weight loss, health and fitness goals. And the only thing you really need to be a great cook is to know how to read! Google can do the rest! 🙂
I am always searching for new ideas and rarely buy cook books, because there is so much online. The trick is to narrow down your search finds to ones that are the healthier options.
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No hesitation...

10/11/2017

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It's Snez here and I just wanted to share a really powerful experience I have just had that helped me achieve something I haven't been able to in a long time, I think it can definitely help you too...
Last week I wrote to you about fulfilling goals that you had set for the year and haven't achieved yet. One of my goals was taking time out for myself and doing a Yoga session each week.

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