August 2013

free body weight work out of the week

I post a different body weight workout each week on our facebook page. Here, you will find them all in one place. These workouts use a lot of the same exercises but I try to vary them by ‘serving the exercises differently’. I have not offered scaled versions of these workouts, please be careful and

Bridesmaids and a stolen personal training session in Sydney
photo

Did you see the Bridesmaids movie??? I wasn’t a massive fan of it but I am in the minority it seems, however, there was a scene in the movie that made me chuckle big time. It was when the two lead characters were hiding behind a tree and ‘stealing’ a bootcamp session. I had exactly

fun way to do interval training

Wanted to share a fun way to do your interval sprints! I train a 10 yr old boy J, on a Wed afternoon (I write posts about him often… he is the one that had a stroke when he was born). I am always conjuring up new and fun ways to keep him moving and

childhood obesity
macdonalds-v-sashimi-300x300-thumb

Hey team, you know how I like to share a story! I want to tell you about my ironic lunch experience today. I went to my local shopping centre and bought myself a sashimi salad. I sat down to eat and a young Japanese/Australian mum asked if she could share my table with her and

patience

Patience is not my strong point, as my friends and family will tell you. I do know that consistency with training; sleep, nutrition and managing stress levels will get you results. Keep up the good work and keep going

inspiration and motivation

Good morning guys! Gotta say I love my job and the diversity of clients! Wanted to share: Yesterday I trained my 10 year old male client. He had a stroke when he was born. My job with him is to encourage and coach him to use and move his left side (as well as train

training with a cold

Is it ok to exercise if I have a cold? General rule of thumb is :exercise is normally ok if your symptoms are above the neck: runny and blocked nose, minor sore throat etc. Just reduce intensity and length of workout. If symptoms below neck: chest congestion, hacking cough, upset stomach prob best to rest.

alcohol and fat loss

Planning a few drinks this weekend? If you’re trying to burn body fat remember that your body processes alcohol first, leaving carbohydrates and fats to get stored as fat instead of getting used as fuel. Just thought I’d remind you.

obsessed with the scales and your weight?

Gentle reminder: Remember that you do not wear a shirt with your KG’s displayed for everyone to see. Please try not to get obsessed with a number on the scales. Go with how you feel in your body. Feel your clothes getting looser. See your body getting firmer. Feel fitter on the stairs at work.

need another reason to move regularly?

A study by Appalachian State University in 2010 found that regular exercisers experienced 43 percent fewer sick days than people who didn’t exercise. They also reported less severe symptoms during the days they did have colds.

what veggie should i eat?

Veggies that should be on your shopping list and in your belly! Broccoli, lettuce, cabbage, cauliflower, mushrooms, green beans, onions, asparagus, cucumber, spinach, all forms of peppers, zucchini, kale.

personal trainers are not created equal

True story: an Innervate client won 24 Personal Training sessions at a gym which will remain anonymous. So, she decided to put her sessions with us on hold. She went for her first session and the ‘personal trainer’ popped her on the rower for 5 mins then moved her to the cross trainer. He then

your heart

The most important muscle in your body is your heart…. Make sure you look after it this Valentines Day and every day. It likes to be clear of fat blocking it up and surrounding it so it can provide the rest of your body with the stuff it needs to keep moving. If someone breaks

how to do a push up

Just saw a big outdoor group doing push ups with really poor form. Guys, quick tips for push ups: fingers pointing forwards and spread apart (to take pressure of wrists), back of head, middle of shoulder blades and bum all in a straight line, lower and raise keeping the line and position. Make sure your

overweight and angry

Lady at counter buying a can of V and a packet of cigarettes says to me, ‘Not the healthiest of breakfasts hey?’ Me, wearing my Personal Training top, smiles and says nothing. Lady, ‘I suppose you think I’m not helping myself, I know I’m overweight, it’s ok for you with your body, I bet you

exercise and fat loss

YAWN! What a load of old irresponsible bol***x! I read this at the weekend. It makes me bored then annoyed all at the same time. People who promote exercise (especially here at Innervate) never pretend that working out without good nutrition is going to be enough if you want to burn body fat. Nutrition plays

create effective change

If you want things to be different: do things differently. This applies to workouts and life in general. If you’ve plateaued in your physical gains stimulate the muscles differently. i.e loads, sets, tempo, duration, intensity etc. If things are not going the way you want in other areas of your life then take a look

cheat foods

I am working from home today. I bought myself a jar of Branston Pickle (the Pom’s will know what I am talking about) when I went food shopping last week. I LOVE cheddar cheese and pickle sandwiches and used to eat massive overloaded subs constantly when I was an overweight kid. The Branston Pickle has

picking up chicks

Lady at the cafe in Kings Cross, ‘You look very strong’. Me, ‘thank you’. Lady, ‘do you think you could pick me up?’. Me, ‘I’m not sure, but prob best not to try as I’ve just had a massive workout and may drop you’. Lady, ‘please, come on, see if you can pick me up

holiday cheats

Urgh and yuk! I feel like I have a layer of Christmas all over me! Anyone else? Truth is I have been drinking more than usual and eating more treats than usual. I am on holiday for one more week but I set my alarm to train with my friend this morning and I feel

junk food for breakfast

I’m just about to go and do my weekly food shop. I’ve had a couple of sessions this morning and had literally no food in my house to make brekkie. I’m really hungry. In the food court looking for a healthy option and HUNGRY is not a good combo. No wonder people make bad food

heathrow injection

Hey guys, its interesting being back in the North East of England (where I was born and brought up). Get ready for one of my jibber jabber’s 

If you are a follower of this page you will know that I was overweight as a kid and teenager and in all honesty just didn’t feel like

stomach

Sorta happy with how my stomach is starting to look. Took this selfie this morning. I don’t have genetically good abs like some girls. I’ve never had a six pack but I am pretty happy with this. It has taken me a very long time to be ok with my body. I spent many years

everything you do is based on the choices you make, its not your parents or your past relationships

Mmm… Saw this quote and it struck a chord with me… Gotta be honest and say I have a habit of sometimes blaming my actions on my ‘stuff’ or ‘baggage’. 

At the end of the day we are all capable of pausing and thinking in order to make conscious decisions regardless of our socialisation or

exercising while on holiday

Ended up doing a 12 mile (19km) trail run yesterday. The trail is called the ‘Old Railway Path’ absolutely amazing run in the North Yorkshire Moors. Here is me after the run but before enjoying a pint of Yorkshire Lager! 

I love running when I am on holiday as I feel that you really get

major jibber jabber about personal trainers and personal training

You know guys, Personal Training is a funny old game to be in sometimes. When I first got into the industry I remember being judgemental (I was very professionally green then……. also if I am brutally honest I used to be particularly judgmental about a lot of things…….. I am embarrassed to say … if

admission: i was a corner cutter!

So if you are a follower of my Facebook page you will remember my post last week about ‘cutting the corners’. My best mate in the UK made a comment under my lil rant which reminded me that I was actually a ‘corner cutter’ when I was a kid at school! We had a PE

how to achieve the best results????? don’t cut corners

I train my client Tom on Monday’s and Thursday’s at Enmore Park. There is a boot camp type outdoor group type session that goes on at the same time that we are training. The trainer sends the group running around the pathway in the park directly opposite where we work. Tom and I are always

smoking

What makes you think it is ok to sit next to me (so close that are arms are touching) on the bench and spark up a filthy, stinking, cancerous cigarette? Grrrrrrrr. The Lisa Brown pre daily meditation would have kicked right off. The Lisa Brown post daily meditation got up quickly and moved away so

treat yourself

It’s a cold, wet, stormy night here in Sydney. Felt like indulging in a couple of glasses of my favorite Cab Sav wine and my favourite chocolate, a Boost bar. I loved, loved, loved every sip and yummy chocolate taste bite. It’s important to give yourself treats guys. I believe otherwise, life would be very

depression

Sorry for the lack of posts yesterday. I had a really tough day, I literally felt physically sick and sore and also I felt really blue too…. I just didn’t want to talk to anyone (if you don’t know me personally, I’m here to tell you this is a rarity, I love to talk!) I

embarrassing coffee moment

The embarrassing moment when you look in the mirror and realize you have chocolate all over your nose from your morning coffee and your client (in her first ever session with you) did not say a word 😉

lotl

Hey Team, check out the interview I did for LOTL. a lil bit about me and how to lose fat or bulk up…… 2 min read 😉 http://www.lotl.com/Web-Articles-2012/Getting-fit-with-Lisa-Brown/

improve your posture and your love life

I LOVE MY JOB! I have started working with a new client (I will not tag him in this post and embarrass him…… although he was happy for me to share this). We are working really hard to improve his posture alongside getting him healthy and a rocking body to boot!!!! I told him that

overweight animals

I have a 4 year old Labrador called Leroy Brown. I get asked all the time what is he mixed with as he is not overweight. He is actually lean and fit and pure breed! (Labradors are prone to being overweight) I simply feed him correctly and exercise him regularly. I find it interesting that

observations

Just witnessed a lady smoking a cigarette, chugging a red bull and eating a McMuffin all at the same time. This was in the alley behind the pharmacy that she works in (she had the uniform on). I hope my observations are never taken as judgment…… I hope you have started your week differently.

intentions

conversation overheard/eaves dropped next to my local cafe: large guy says to his large guy friend: “check out that guys abs, wouldn’t mind looking like that”, friends response: “me too mate, but it would mean that we would both have to stop smoking, stop drinking every night and stop eating shit all the time”, mate

injury and motivation

Confession: I fell off the ‘bikini shoot challenge’ wagon re the injury that stopped me from training……. aaaand….. the last two weekends I have consumed rather more alcohol than one wanting a bikini shoot body or in fact one promoting a healthy lifestyle should (even tho I do not like the word should). Back on

rest

I’m always posting motivational stuff in the hope that it inspires you guys to get off your butts and train however, I feel the need to also point out that it is so important to know when to take your foot of the pedal and rest when you need to. I have had a massive

treat your body like i treat my dog

I take my 5 year old black labrador, Leroy Brown with me to the local cafe every morning. Leroy would eat EVERYTHING and ANYTHING if I let him (he is a lab after all) There are patrons there that like to give him banana bread. I will not allow them to do it and they

women who lift can sometime draw stares

I am back in my hometown of Redcar in the North East of England. Yesterday I did heavy deadlifts, squats, pushes and pulls and couldn’t help but smile at the looks I was getting from the local North Eastern men training next to me in the gym here….. I don’t think that there are many

my mum jean brown

Today would be my mum’s birthday. We lost my mum to cancer 5 years ago on 22nd April (a week on Monday). 

I prefer to celebrate mum’s life on her bday rather than the day she left us. 

Check out this amazing pic of my mum when she was a Personal Training Instructor (PTI) in

turning 40

Hey team, I hope you are having an amazing Monday. I am in recovery after an amazing 40th birthday party on Sydney Harbour on Saturday. 

I turn 40 tomorrow!!!!!! Feeling a lil reflective… will probably write more about this tomorrow. 

I have to say that I am fitter, stronger and in the best shape emotionally

you gotta be prepared to get results

Pre planning your meals is THE SECRET to making sure you don’t make crap food choices. When you are hungry and busy it is easier to grab something quick. We know that fast food is readily available. If you have steamed your veggies and popped them in a container with a great source or protein

response from my old man re above dalai lama quote

I just read the Dalai Lama quote out to my dad…. He said, ‘that’s nice love…. You should have read that before you met that bloke at the beach who you told to F off’. This made me chuckle… I was training my 10 yr old boy (the one that had a stroke when he

amazing dalai lama quote

Gotta love this quote from the big DL… V challenging to do this everyday but I think I’m gonna get this printed and post it somewhere where I can read it every morning. Thoughts? 

“Every day, think as you wake up, today I am fortunate to be alive, I have a precious human life, I

what are you grateful for?



I was watching a Wayne Dyer you tube talk a couple of years ago. I was in a dark space and couldn’t see a way out. He suggested a great thing to do is think about the things you are grateful for every night just before you go to sleep. This way your subconscious is

straight forward words

I saw this on a friend’s personal page, he is a Personal Trainer at the gym I used to work at. I love this! Pretty simple really. 
Train like a DEMON, 
Eat like a CAVEMAN,
 Sleep like a BABY,
 Repeat!!! 

thanks Franco

embrace your individuality and don’t worry about the stares

I sometimes get comments and stares from people because I have some muscle mass. This is the way I like to look and it might not be to everyone’s taste. Even a copper doing a door to door on Wed said to me ‘OMG you have bigger arms than me’. I thanked him profusely for

Hungry for more?

The following are informative bits and pieces I have written for various magazines and web pages. Sit back, click and have a read of the following: 20 min interval training, reduce stress, juicing for fitness, staying motivated, reduce body fat, family fitness, a healthy day diary, increase energy levels and many more… training 20 minute

prioritize your health… while you have the choice!

The most important thing in this life before everything else is your health. Without it EVERYTHING else cannot function. We forget this, we mustn’t forget. 

I finished my workout this morning and was walking down the hill to my flat and met my neighbour. She is literally fighting for her life at the moment and

Corporate fitness training alexandria

We makes sure we ‘cook everyone just right’ so the whole team feels like they have been pushed to the right level for them. Our corporate fitness groups consist of a diverse group of people just like your office: the gym junkie, marathon runner or the person that has not trained in years. We offer

corporate fitness training sydney

We makes sure we ‘cook everyone just right’ so the whole team feels like they have been pushed to the right level for them. Our corporate fitness groups consist of a diverse group of people just like your office: the gym junkie, marathon runner or the person that has not trained in years. We offer

personal trainer neutral bay

Neutral Bay boasts a million dollar view pretty much everywhere you look (except maybe if you are looking in the mirror at yourself at Maisy’s Café at 2.00am waiting for your burger after a night at The Oaks). If you have gotten your self into a bad routine of eating late, drinking too much and

personal trainer inner west

Our Inner West Personal Trainers are like the City Rail Inner West Line! Except we are punctual, we don’t cancel, our price stays the same, we are clean and organised and we help you get to your destination feeling fit, refreshed and on time! Jokes aside, our Inner West Personal Trainers all live and work

personal trainer mosman

Mosman: sophisticated, ridiculously good-looking, stylish, urbane, refined, classy and chic with bumps in all the right places. We can’t promise that we will get you to match all of the above traits, but we can definitely help you get bumps in all the right places (whatever that means to you). Jokes aside, our personal trainers

personal trainer alexandria

Alexandria used to be the biggest industrial district in Australia. It was jam-packed full of factories and boasted massive, billowing smoke stacks and its workers spilled out over its borders. If Alexandria can transform itself from an overweight, popping out of its jeans, overworked, bingeing, stressed smoker into what it is today………. so can you

personal trainer balmain

Our Balmain personal trainers are locals that understand you are living and working in a vibrant pub, café and restaurant scene. We see no reason why you cannot enjoy this. Life is all about balance right? Balmain boasts more pubs per capita than anywhere else in Australia and so we believe you can have your

personal trainer rozelle

Our Rozelle based personal trainers will do more than simply jog alongside you on the Bay run (although having said that, we train runners all the time if that’s your thing). Our trainers (locals to the village) are happy to meet you at any point on the Bay Run, Bridgewater Park or one of the

tell us about yourself and we will call you for a no obligation chat

What you're saying...

Before I started with you guys I couldn’t tie my shoes without pain. I could never have imagined I would now be dead lifting and squatting pain free. Thank you so much.

Robert

2015-04-21T13:32:54+00:00

Robert

Before I started with you guys I couldn’t tie my shoes without pain. I could never have imagined I would now be dead lifting and squatting pain free. Thank you so much.
I grabbed the sides of my jacket and started to breathe in to get the buttons done up and to my surprise I no longer needed to breathe in!!!!! I am so happy. 15 kgs down and i’m pumped about buying a new smaller size jacket soon.

Jo

2015-04-21T13:35:00+00:00

Jo

I grabbed the sides of my jacket and started to breathe in to get the buttons done up and to my surprise I no longer needed to breathe in!!!!! I am so happy. 15 kgs down and i’m pumped about buying a new smaller size jacket soon.
Jean has been a very pivotal part in my life changing and I have lost 13 kilos since April this year.  I am very excited to be going to what she calls “another level in training” next year. She is fantastic!!

Tanya

2015-04-21T13:41:47+00:00

Tanya

Jean has been a very pivotal part in my life changing and I have lost 13 kilos since April this year.  I am very excited to be going to what she calls “another level in training” next year. She is fantastic!!
My staff train twice a week with Innervate: once before work and once after. They absolutely love it, they tell all their friends and more importantly all of our clients how amazing we are for putting it on for them. It is well worth the small (tax deductable) spend”

Matt Stubbs - Stubbs Design Tribe

2015-04-21T13:46:26+00:00

Matt Stubbs - Stubbs Design Tribe

My staff train twice a week with Innervate: once before work and once after. They absolutely love it, they tell all their friends and more importantly all of our clients how amazing we are for putting it on for them. It is well worth the small (tax deductable) spend”
I could not wish for a better or more supportive personal trainer. Your life - commitment to fitness shines through and its been a blessing to share this with you.

Nicci

2015-04-21T13:50:26+00:00

Nicci

I could not wish for a better or more supportive personal trainer. Your life – commitment to fitness shines through and its been a blessing to share this with you.
Josie ROCKS! She walks the walk and talks the talk. She is a total inspiration to me and I TOTALLY love training with her.

Mal

2015-04-21T13:52:53+00:00

Mal

Josie ROCKS! She walks the walk and talks the talk. She is a total inspiration to me and I TOTALLY love training with her.
I’ve had such an amazing time training, my body feels completely transformed, I think the last time I was this toned I was like 22! I’ve dropped nearly 5.5kgs and my goal weight is very much in my grasp, my waist has gone from 35” to 29” I am over the moon with these results and we actually have a laugh in-between the intense parts….. which makes it all the more bearable.

Rebecca

2015-04-21T13:54:51+00:00

Rebecca

I’ve had such an amazing time training, my body feels completely transformed, I think the last time I was this toned I was like 22! I’ve dropped nearly 5.5kgs and my goal weight is very much in my grasp, my waist has gone from 35” to 29” I am over the moon with these results
It has been great seeing staff reaching their personal goals, becoming fitter and healthier, reducing their stress and having fun in a team environment. I view the training as an investment in the health & happiness of my staff. They definitely appreciate it – I often get thanked or told how much fun they are having. I consider the training part of the formula for happy & engaged staff.

Jonathon Lewis - General Optical Pty Ltd

2015-04-21T13:55:33+00:00

Jonathon Lewis - General Optical Pty Ltd

It has been great seeing staff reaching their personal goals, becoming fitter and healthier, reducing their stress and having fun in a team environment. I view the training as an investment in the health & happiness of my staff. They definitely appreciate it – I often get thanked or told how much fun they are
I just wanted to tell you how much I am enjoying training with Hanna. I am already seeing results and she is really challenging me. So, so, so happy.

Emily

2015-04-21T14:02:26+00:00

Emily

I just wanted to tell you how much I am enjoying training with Hanna. I am already seeing results and she is really challenging me. So, so, so happy.
Danielle kicks ass. She comes with something new each week, lots of variety and everyone is loving it and getting fit as!

Stu

2015-04-21T14:03:17+00:00

Stu

Danielle kicks ass. She comes with something new each week, lots of variety and everyone is loving it and getting fit as!
Lisa, my gorgeous Personal Trainer. I hope you know how fantastic you are. You are goddam amazing and such a gift to me and planet Earth.

Jane

2015-04-21T14:05:27+00:00

Jane

Lisa, my gorgeous Personal Trainer. I hope you know how fantastic you are. You are goddam amazing and such a gift to me and planet Earth.