How to achieve the body you want 🩵 I hear this alot that someone wants a bikini body or get abs or stronger and yes it’s achievable but only if you’re prepared to do the work. The work being in priority: 1. 7-8 hours sleep 😴 2. Manage stress through create habits that calm you like saying no to over working, meditation, walks etc 🧘🏻♀️ 3. Nutrition 🥝 being followed for a way that you will adhere to it. Yes sometimes you need to gain some weight to build muscle. Be prepared for this stage to grow tone. Be prepared to sometimes feel a little hungry in a deficit. 4. Cardio is for heart health 🩻 and weights are for getting strong and help tighten the body up for tone and muscle and you should be doing both in a form you enjoy. 5. Don’t compare to anyone on Instagram 📵 most are photoshopped, on enhancements or have years and years of training to get where they are. 6. Be prepared to limit things that don’t serve you and make you feel anxious like alcohol or saying no to people that aren’t making you feel good about yourself. 7. Learn to love you and your body in all stages. We don’t give ourselves enough credit for even changing the small things as they can make a new you. 8. Use patience it takes years for people you see on social media to build a body they like and keep going once you achieve it by new goals to look forward to! 9. Food is the not the enemy. Think of it as nourishment and have a little of what you love everyday to avoid binge eating! 10. Hydrate! We are 70 percent water so drink some water up to 3 litres a day. Start with a goal of 1.5 litres and build up each week. For training and nutrition that does work feel free to reach out or join my #teamgrf for fun, exercise and learning to love the process and community 💖 📧 [email protected] for online or in person training. 1:1 PT in person @revofitness Pitt St, Sydney 🌎gretarazey.com #bikinibody #healthylifestyle #wellbeingwarrior #bossbabeau #sydney #sydneyentrepreneurs #revofitness #weightlosssuccess #onlinepersonaltrainer #womeninspiration #womenintech #jpmorgan #fitnes
8 BEGINNER RDL TIPS 💙 I like to teach a Romanian deadlift using dumbbells or a kettlebell to learn the movement pattern first. Tips below if you’re new to the gym: 1. Think of this as a hip hinge movement. 2. Avoid trying to reach the ground with the weight. You only come back as far as your hips can go back. 3. Common mistake is trying to lower the back to get the weight to the ground. Again you only come down as far as the hip goes back. 4. Push hips out towards the back wall. 5. Keep the knees soft (little bent). 6. Keep the weight close to your body and shins. 7. Feet are hip width with feet forward. 8. Keep a tight back (think squeeze armpits with shoulders retracted down. Avoid squeezing inbetween your shoulders though (back is neutral). Tip: If still struggling to hinge back I use a resistant band around the waist and hook it on a pole. Step out till there is tension on the band and use it to help push hips back! Your kiwi 🥝 bod transformation coach got you 🙌🏼 Let’s train together and smash goals with my #teamgrf 📧 [email protected] 🌎 gretarazey.com PT 1:1 @revofitness Sydney Pitt St Mall ✌🏽 #exercisetips #personaltrainer #sydneycbd #jpmorgan #cbasydney #fitover50 #fitover40 #womeninbusinessaustralia #bossbabeau #strengthtrainingforwomen #revofitness #weightlosstransformation
#benchpress normal weight and new weight 💪🏼 #teamgrf
First day back at #gym Doing my heaviest #benchpress Getting used to this weight as it becomes normal 💪🏼 #revofitness #teamgrf
10 Reasons to hire a personal trainer in the New Year 💪🏼🎉 1. Finally get those long term results you always wanted! 2. Guide and teach correct technique in all lifts 🏋🏻♂️ 3. Avoid injuries 🤕 in the gym and life! 4. To be your biggest hype cheerleader 🤸🏻♀️ 5. Guide you with nutrition that you can adhere to (if qualified to write meal plans with a nutrition certificate even better) 6. To push your limits where you wouldnt have alone to fast track results 7. Collect data to track progress for you and show it! 8. Build confidence and help create healthy habits and mindset 😃 9. Choose one that makes you laugh but pushes you and specialises in what you’re after 🙌🏼 10. Create tailored exercise prescription built for you only and not the masses as we are all different and not the same 🦋 My #teamgrf make my job easy as they are not only consistent but over the years we become a strong team, built friendships, love to laugh at ourselves, go through hardships, good times and hit those goals! You can spot us as we are the loudest hardest workers in the room or just listen for the kiwi accent 😂 Thank you @overdrivesf for being my model in the pics and @revofitness for not only being my fav gym but taking the pics ❤️🙌🏼 Your kiwi 🥝 bod transformation coach 💙 E: [email protected] Web: gretarazeyfitness.com Contact me via the link on bio ✌🏽 #revofitness #personaltrainersydney #strengthtrainingforwomen #buildgymconfidence #shygirlworkout #sydneycbd #weightlosstransformation #changeyourmindset #habit #fatloss #sydneycoach
Client Transformation Spotlight 💥 Well done to this #teamgrf legend! This weapon is over 50 and started her journey last year. The main focus was to get strong especially on squats which she has conquered along with weight loss and muscle gain. No sacrifice to the social life and dinners out where made in this shred either 💪🏼 This is also proof that the scale means nothing as she is the same weight yet her body composition is completely different! We train 2x per week and my client does 2 by herself on my online app and I even see her training hard on weekends 🙌🏼🙌🏼🙌🏼 Congrats and looking forward to killing more goals with her in 2024 💥🎉🎉🎉🎉🎉🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼 Finish the year strong everyone and hope this inspires others to start your journey 💙🫶 Your kiwi 🥝 bod transformation coach 💪🏼 #bodybuilding #bodytransformation #fitnessmotivation #shred #musclegain #fitover50 #revofitness #fitover50 #strongwomen #womeninbusiness #sydneyaustralia #gymmotivation
Thursday morning OG crew 👊🏼 We are here for the laughs, the gains, to become stronger and to support each other. My team is always the hardest workers in the room and I am proud of each of them. I have been training these legends around 7 years or more even in lockdowns! I train so many amazing people in a job I truely love so remember how blessed you are and if you’re not happy with that job, your health or your situation you are in… we are not stuck. It’s never to late to change 🙌🏼🥰❤️ #teamgrf #loveyourself #bestrong #healthylifestyle #revofitness #fitover30 #sydneytrainer #fitnessmotivation #strengthtraining #musclegain #weightlosstransformation
What’s the best workout split 🤯 💥If you train 2-3 x a week I advise full body workouts. 💥Train 4-6 days a week workout splits are great. 5 day example only: Women example - 3 legs and 2 upper Men - 3 upper and 2 legs You may choose to do a push day, a pull day or a push and pull day. 💥2mins rest for recovery to 3mins is a good guide to recover between sets. 💥A good programme repeats the same movements for a min of four weeks and can go up to 6 or 8 depending. 💥 It should be tailored for your level of fitness working on movement and technique first and working on any muscle imbalances at the same time! 💥Make sure you have performance goals focussed on getting stronger each time to reach your ideal physique. 💥A programme that has anywhere between 4-6 exercises is enough. 💥A couple of Ab or core exercises at the end of your workout is plenty. You work your abs when your lifting weights also. I hope this info helps when looking to invest in a trainer and programme! If you want to join #teamgrf and have me coach you then dm me a 💪🏼 today! I have limited spots to get ready for summer as a team so get in this week! 📧 [email protected] for all coaching enquires. Your kiwi 🥝 bod transformation coach Coaches level up as a trainer using @cleanhealthfitnessinstitute PT, strength and nutrition courses now! Code Greta10 supporting me and you 😃 #revo #revofitness #sydneytrainer #summertransformation #beachbody #bondi #strengthtrainingforwomen #fitover30 #weightloss #buildmuscle #getstrong #cleanhealthfitnessinstitute
You know what this means. #mickeyruns #teamgrf #revofitness #fridaygym
This photo is a bit heavy 🤣 #mickeyruns #teamgrf #fridaygym #revofitness
I'll put away the toys when I'm done. Okay? Let it go. #mickeyruns #teamgrf #gymlife #fridaygym
Repeat after me… 🦋I’m am not who people have told me I am. 🦋I will grow into whoever I want to be. 🦋I am not stuck here. 🦋I choose my future. 🦋My future is going to be what my habits and rituals make them it to be. 🦋I can change starting today! 🦋I so got this! 🦋I will not quit on me. Sis you got more strength than you know and others may label you less to hold you back but you keep moving forward and block the noise! What others presume you to be you let them. It’s not your business you got to much growing to do 💎 😍 join my team if you want to start but not sure how. I was in your shoes once and created the #teamgrf community to be supportive, fun, teaching accountability, nutrition and lifestyle changes that get results. Training with me is just the start 🫶 Your kiwi 🥝 bod transformation coach x 📧[email protected] 1:1 personal training @revofitness Sydney CBD Pitt St Mall. 🌎 Online meal plans and training: www.gretarazey.com #personaltrainer #fitover30 #loseweightfeelgreat #bodyconfidencemovement #mindsetiseverything #mindset #strongwomen #strengthtrainingforwomen #revofitness #sydneyaustralia
4 PILLARS TO TRANSFORM 🫶 Swipe 👈🏼 for some #teamgrf transformation inspiration following the below steps: 💥Use the power of mindset! Change the way you talk to yourself. Our minds like to feed off negativity so take back your life by changing your views and wording from maybe to I will! 💥Determination is huge and over powers motivation! Stay determined on good and bad days by staying consistent. 💥Surround yourself by those that support your goals not ones that don’t understand them and may take you back into your old ways and bad habits. Hire a coach if need help as we are your main supporter wanting you to succeed! 💥Focus on the process and put those blinkers on blocking out the noise to be in the zone! ✨Summary: Stay focused, determined, present, reassess the language you are speaking to yourself and get friends that support your goals or hire a fitness coach to be your biggest supporter! 💎Let’s get started together! Be the hardest worker in the room and hit the enquiry link in the bio now or dm a 🎉 and let’s go! www.gretarazey.com for online only Gym based PT @revofitness Sydney📧 [email protected] Thanks to @overdrivesf for being my model in the first pic 🙌🏼 #revofitness #personaltrainersydney #fitforlife #loseweightfeelgreat #fitstrategy #fitover30 #strengthtraining #bodytransformation #fitnesscoach
Why start at a gym? Yes the gym may seem intimidating at first but no one is looking you unless my gym where the locals cheer you on when you’re doing a big lift! The gym is a community of people after creating a lifestyle to live a life they can enjoy in older age. It’s about being part of a place where people are wanting just like you to improve themselves. If you’re worried about that first step or unsure how to progress without injury or to avoid getting any then check my bio for contact details as I got you and my #teamgrf got you 🙌🏼🫶 The gym is a place to accomplish goals with likeminded legends! Don’t forget we all started new and had no bloody idea what we were doing and that’s ok! Find your why, find your new community and join my awesome team today and take your life back! Your kiwi 🥝 bod transformation coach x #gymcommunity #bestrong #womeninspiringwomen #strengthtrainingforwomen #fitnessaddict #smallbusiness #womeninbusiness #sydneyfitness #fitover40 #behealthy #gymmotivation #revofitness #personaltrainingforwomen
MY BIG 3 FOR RESULTS 💥💥💥 If you’re tired of going to the gym and not seeing results read on…. ✅ Focus on getting stronger. The body uses more energy in lifts like squats, bench press, deadlifts and pull ups so learn the basics and learn them well in a tailored training plan you consistently do. ✅ Know the body you want may not be done on the calories you want to eat. ✅ Get enough sleep. It’s not always easy for mums and dads but for the majority aim for 7-8 hours. 🔑A good sleep is the foundation for how you start your day, focus and energy levels so prioritise this! Focus on the big 3 and if you need help to get there join #teamgrf and dm me for info 🔗 in bio 🫶 Your kiwi 🥝bod transformation coach 💪🏼 #bodytransformation #growmusclesgrow #shreddy #losefat #sydneypersonaltrainer #sydney #revofitness #bikiniathlete #ifbbproleague #changeyourbody #fitover40mom #fitover40 #teamgrf
Sunday reminder 💕 Follow the process! You can have the best coach in the world but if you don’t follow your diet correctly, don’t show up to training, ignore cardio, don’t manage sleep or stress then you need to hold yourself 100 percent accountable for not getting to your goals. It’s like buying a meal plan and not buying the food and cooking it. Show up, do the work, follow your diet, limit alcohol and get a good night sleep. If you find you can’t do this then talk to your coach to make changes but the change has to come from you! You will get results like my team by following the plan and sticking to it 🙌🏼 Swipe 👈🏼 for some of my client transformations made with determination that followed my process. We can blame the best coaches, the best diet plan. Your family, your budget but at the end of the day it’s up to you to change it cannot magically happen. The worst thing you can do is to quit. My team takes ownership, works with me and gets it done! Your kiwi 🥝 bod transformation coach x #showupforyourself #takeaccountability #grow #bestrong #bodybuilding #weightloss #bodytransformation #fatloss #teamgrf #revo #fitnessmotivation #ifbb #sydney
Congratulations to our Morgan performance riders at the Kentucky Spring Premier this past weekend! We love seeing our young riders grow and succeed with this breed. Thank you #TeamGreyRidge & all our staff for a fabulous introduction to the show season. Next stop, JD Massey 💙🌹 #GreyRidgeFarm #MorganHorse #GreyRidge #TeamGRF #GRF #kentuckyspringpremier
This is your Monday wake up call ☎️ No goals are always the same! Your goal whether it be weight loss, muscle build, posture correction, being able to move better, getting stronger is only going to happen if you take action! When you take action especially on days when you don’t want to this is when it becomes a habit and then a lifestyle! You owe it to yourself to keep showing up like my #teamgrf does to get ongoing solid results. Remember it’s ultimately up to you to push out the negativity telling yourself tomorrow and finally choose you! Make the gym your new therapy and your community! My team learns how to train, how to eat well and how to have that athletes mindset. They love it so much they come in most weekends, rain or shine or if just feeling blah. This is why they transform 🙌🏼💥 Your kiwi 🥝 bod transformation coach doesn’t give up and neither should you x #startyourdayright #athletemindset #strengthtrainingforwomen #bodybuilding #fatloss #musclebuilding #revofitness #changeyourmindset #sydneypersonaltrainer #sydneycbd
Zoom PT/ online #teamgrf client transformation 🎉💥🙌🏼 Congrats to this weapon! This is June 2022 to Feb 2023. This superstar has lost weight, is stronger and built muscle! She was on 65kg now 58.9kg. This is a great example of why we use the scale as one of many tools as she is tighter also due to muscle. My clients do calliper Bodyfat testing in the gym, photos and waist and hip measurements as well as the scale to give you your actual results! This superstar trains only on zoom with me 2x per week and it shows if you follow the process and stick within your calories and macros with a flexible dieting approach what you can achieve! I change the programme based on how we are going with lifts and results as they are all tailored for each person. No cookie cutter here! Well done babes I’m so proud of you! More to come and can’t wait to keep transforming! Watch this space people 💥💥💥 Your kiwi 🥝 bod transformation coach x DM me a 💥 if your up for the transformation challenge 🙌🏼 #transfomation #bodycomposition #loseweightforgood #healthylifestyle #personaltrainer #zoompt #onlineprogramming #fitnesscoach #sydneypersonaltrainer #sydneycbd #buildyourbody
Who’s getting after late season honks? #teamgrf #lateseason
Life update 🌸 Moved to the big city yesterday! My business and my clients are my passion so I needed to make sure I can train hard, train my team hard so I left the beautiful suburbs and sea view for the busy city and a different view and now a short walk to work. Making moves to make life better in the long run! I still got a pool so I’m one happy sun lover! Check out one of my new flatties swipe 👈🏼 Thanks @gremlingemmm for making me feel very welcome and the gorgeous flowers 💐 New adventures and more training coming from your kiwi coach in Sydney 🎊 Can’t wait for what’s to come in 2023 💥 #shreded #bodytransformation #personaltrainer #sydneylocal #trainingday #growyourlife #changestartswithyou #citygirl #australia #teamgrf #loseweightforgood #trainwithme #sydneyfitness #revo #fitnessfirst
Does weight loss slow with age? Swipe 👈🏼 to find out! I would love to blame hormones or age but sometimes when this isn’t the issue you may have miscalculated your calorie deficit or not moving enough or both! When your around 50-60 it can be harder but it’s still possible! If you don’t use something you lose it as they say but as far as exercise is concerned you can start at any age and lose weight at any age. I’m over 40 and living proof you can look better now than you did in your 20s and have more energy if you just take that step to start. Let’s be the healthiest fittest version of ourselves every day and keep going 🙌🏼🙌🏼 Your kiwi 🥝 bod transformation coach x Join #teamgrf if sydney based in the gym or online if worldwide legends! DM me 💥 today. #fitover50 #fitover40 #stayactive #behealthy #personaltraining #onlinetrainer #fitspo #liveyourbestlife #weightlosstransformation #sydney #bikinibod
Happy Aussie Day 💖 For some out there it’s a day off and for my #teamgrf they came in before the gym shut and trained hard! So proud of my team of athletes travelling in when some had no work and took the time to train 🙌🏼💥 A day kicked off with consistency no mater what is how you get results! Keep showing up for you! Don’t fall for per pressure if you don’t want to party. Not everyone has the same goals and it’s ok to also say no. For those enjoying the sunshine and beersies… enjoy, don’t feel guilty but all in moderation. See you in the gym tomorrow legends 🙌🏼🙌🏼💪🏼✨ Your kiwi 🥝 bod transformation coach x #goaldigger #teamgrf #personaltrainer #bathroomselfie #stayconsistent #bestrong #noexcuses #aussieday #bodytransformation #sydneylife #fitnessmotivation
Client spotlight 💎✈️ When your client comes from Gold Coast flight straight to the gym to train before a lunch that’s commitment 🙌🏼 Swipe 👈🏼 for some of the big lifts we looked at focussing on today. @camilla_brogan has been training online zoom with me for a years now and before she moved to GC at a gym. So proud of how far she has come with home workouts to what she achieved @revofitness today! Looking forward to seeing you again soon and keep up the good work! No excuses people you can get great results with home or gym workouts just need a good coach 😜 Your kiwi 🥝 bod transformation coach x #teamgrf #personaltrainer #sydneycoach #fitspo #strongwomen #workoutoftheday #trainforlife #behappy #healthylifestyle #summerbody
I’ll start in the New Year….🤥 This is something coaches hear a lot and to be honest makes us extremely frustrated. Why? Swipe left 👈🏼 to see what an impact 6 weeks, 2 weeks or 8 weeks makes! My #teamgrf athletes get results like these because they follow my methods and focus on the diet first as well as the exercise programme I do for them. We manage stress and sleep and get it done! Create habits that become rituals 🥳 It will be work but it’s so worth the rewards! You can make a huge impact if you just go for it! You won’t be ready ever but you owe it to yourself to choose you, your health and to look and feel great! My spaces are filling fast for now and next year do dm me and we can chat about options and get you locked in. Commit, invest ain the right things for 2023 and now! Your kiwi 🥝 bod transformation coach x #strengthtrainingforwomen #bodybuilding #weightlossjourney #shred #personaltrainer #sydney
Our highest quality lineup to date. **New gear lineup** -Premium hoodies -Soft fit Tee’s -Tough duck vests -Our Classic Trucker Hats - and more … Check out the link in our bio for these and more items. We also have a booth at the @du.grimsby @ducksunlimitedcanada first annual outdoor festival this Saturday! We will have all this and more. Come take a look at the boat, shop, and just chat ducks! #teamgrf
Happy Canada day! Who’s out on the water this long weekend? #teamgrf #eh #canadaday
Cold, windy but sooo sunny #rundone #globalrunningday badge bonus from #garmin #mickeyruns #teamgrf
@james__mcadam #esports #WRC #WRC10 #kylotonn #nacon #rally #motorsport #teamgrf #GRF #globalrallyfans #community #discord #speed #hyundai #i20 #race #car #playstation #xbox #pc #gaming #simracing
Goody goody. Some goodies! From @elitesuppsaustralia Thank you! Surprise gift pack for my continued patronage 🙌🏼 #teamgrf #mickeyruns
Today's #lunchrun A short one to get back to training. Back to beginner level 😮 carrying an extra 10kg of muscles 💪🏻 #mickeyruns #teamgrf
I did say that. So onwards to tomorrow then 😉 #nike #justdoit But don't forget to take a rest day #getinspired #mickeyruns #teamgrf
🎉4 strategies to get over gym anxiety 😳 Those that follow me know I suffer from anxiety from time to time and when I first went to the gym it use to hit me to the point I wanted to run the other way. Here are my 4 strategies to overcome this issue. Swipe 👈🏼 for what works! Exercise also helps with those suffering with anxiety but the hardest part is walking in so I hope these help you! Your kiwi 🥝 transformation coach x #fitnessanxiety #anxietystruggles #loseweight #behappy #fitnessjourney #gymanxiety #sydneypt #fitover40 #sydneygym #fitfoodie #kiwicoach🥝 #teamgrf #westfieldsydney #sydneycbd #meccasydney #healthylifestyle #womensupportingwomeninbusiness #bossbabeau
~Double Trouble~ Being a bluebird morning, the birds were sounding off like crazy. After doing some fly down calling, the first Tom came over to our set. Bird down! After the shot the second Tom at about 150 yards heard our fighting pur and couldn’t help but come take a look. Bird down! Nothing beats a good sunrise in the Turkey woods! 🏷 - @christianolivieri 🏷 - @wildlifeartistry74 #teamgrf
Top of the World to you!! Look what I found 👀 My #ebctrek tshirt. Time flies and on this side of the pandemic. Gotta keep training with @greta_razey 🤗 Let's see what else is upcoming 🤔 Ideas? #mickeyruns #teamgrf
Yesterday’s sunshine means I get to do a lunch time #run This is post-run and 🤣 just saw my cap didn’t fit anymore ? 🤔 #mickeyruns #teamgrf
Bird #2 on the day. Back to the hunt camp we go. This bird played the game with us on opening day, but after watching him a bit, we got a feel for his new routine. Wayne’s calling had him on a string. Congratulations @wildlifeartistry74 🏷 #teamgrf #kingoftheroost
Bird #1 from yesterday was a wild one. After having large a group of birds working us from first light, 2 dogs came to spook them off. Still managed to pick one out of the group before they ran off! Congratulations. @gianmikediluca 🏷 #teamgrf #kingoftheroost
Client spotlight 🎉🎉🎉🎉🎉 My client @mickeyruns has been training with me a number of years. Michael’s goals are to gain muscle 💪🏼be stronger and later on shred without the need for a 6 pack as this is not his goal. Michael understand he wants to live a life without food restrictions or diets that don’t work and enjoy social outings 🍝🥟🍻 Michael uses my nutrition app 📲 to reach his goals with meal plans that can be swapped out or even replaced by a meal out with the family. No strict dieting and yummy meals! We train one session a week In the gym (use to be 2 a week for a couple of years) and the rest he does by himself as he is confident in thr gym and uses my online app programmes customised for his goals and life. Some are home workouts and some are gym mixed 🥳🙌🏼 So far we have managed to reach goals even though he has been training at home for over a year in lockdowns and Covid and only been back to the gym a couple of months. This shows what not giving up looks like with attainable goals and a non restrictive diet alongside exercises. He did not gain extra weight in lockdown as he kept going on zoom PT 😃 Well done legend and proud to have you on Team GRF! Looking forward to seeing what we can achieve this year as a team 🙌🏼🙌🏼🙌🏼🙌🏼 🎉For training programming and meal plans or flexible dieting contact me via the link on my bio 👩🏻💻. I have packages to suit all types of lifestyle so no excuses to not get results! Your kiwi 🥝 transformation coach x #musclegain #buildstrength #bodybuilding #fitnessmotivation #fitnessjourney #bodytransformation #healthylifestyle #stronger #bodycompisition #sydney #revofitness #teamgrf #loseweight #shred
🤔 them #leggains This was post-run early in the week. Calves a bit tight. #teamgrf #mickeyruns
As luck would have it, I was out as the drizzle started and stopped when I got home 😅 #mickeyruns #teamgrf #wetrun #runintherain
Lots of steps on Monday bush walk. 😅 my #legday done 🤟🏼 #teamgrf #mickeyruns
Here is me from yesterdee. 😂 #hiking #bushwalk 15km round trip to see some waterfall (not pictured). Lots of stairs though. #teamgrf #mickeyruns
Name a country, or two, with a flag made up of these colours? 🤔 I’ll eat this while you think about it. 🤣 #teamgrf #mickeyruns
Final touches. @kentcartridgecanada ultimate and TK7 Turkey shot getting patterned. Just over a week away in Ontario. #turkeyseason #teamgrf
Dinner! Sometimes I surprise myself 😋 #mealplan done right. It's a slight change but still on track I think 😅 #teamgrf #mickeyruns
