Nothing Like a Good old Battle!!

This week with 8 of my clients im doing a competion! Im so not a fan of same old training and I thought lets make this fun and make a competion! Each day 3 people will be elimenated. On the last day 3 will be left and the winner will win an ipad and cant forget bragging rights! This is not only a change to what they are use to and so much fun but also can make them train harder, I know that when I train with someone I feel some much more motivated instead of 100% I give it 110%, I think it will be tough because they are all great but will be really good fun to watch and im telling you they are going to go through a whole 2 hours of hell. Im not giving an ipad away for a little amount of effort its going to be hard but they are use to it! If you are a PT then try something like this it will make them train there ass's off but they will enjoy! Xx Jessica

plan plan plan

Planing is the key to a healthy lifestyle, exercise and diet needs to be planned. Every sunday I plan what exercise I am doing for the week and plan roughly the diet I will be eating. Im not a believer in having a strict diet plan I just roughly plan eg. I might say that for dinner I want to include chicken so then I come up with something that includes chicken. I know alot of you probably go out and dont know what your going to eat that is the same with me, what I try and do is I try and stick to healthy things but of course you are aloud some treats! I make sure that i just have a killer workout tge next day. You also have to plan your exercise. I only plan one workout a day and that is in the morning, but that doesnt mean I cant do more I usally do do more because I love it. People say to me why arent I loosing weight I say you are not planning start planning be organised and you will notice a big difference, try it!!! Xx Jessica



By the way if you want me to blog about something that you need help with or want to know more about it ask me on twitter @JessMalaholin

Self Confidence

Lots of Women and Men just dont have self confidence. As much as this sound like it has nothing to do with health and fitness it does, its not healthy to hate everything about yourself. No one in this world will be fully happy with themselves but you can still love other things about yourself. Im going to tell you about a personal experience about myself not having self confidence. When i was younger I think I was in my teens around 15, and i just hated everything about myself I was so unhappy. I had so many fights with my mum because my school had a no makeup policy and I would see all these other beautiful girls who wore makeup, I felt ugly so I wore it to school mum saw i got in so much trouble. On the weekend I would pile on the makeup to feel beautiful. How I was feeling inside was horrible, I would on a happy face be my bubbly self but I wasnt feeling like that. When I was in my last year of school, the sadest thing in my life happened my nonno died from cancer I find this so hard to talk about. He was my role model he was an amazing person he loved life was always happy and he was still like this to the day he passed away. About a month after this I realised why the hell am I worried about how pretty I look, people are much worse off than me, im going to change be happy with myself and I knew it wouldnt happen overnight but in whatever I do I put in 100% so I tried. Every morning I got up said Thankyou for my life to God, I still do that. I stuck a quote in a frame and hung it on my wall which said Live Love and Laugh that is the quote that changed my life I now have it tattooed on my foot, then I would look into the mirror and say I am beautiful. Doing all this I now feel confident and extremly happy and its all thanks to my amazing nonno. As much as wish he was still here hes not and I just have to try and accept that but he is in my mind every single day every workout he is my motivation. Self Confidence is a really
hard thing to find you just have to search then your whole life will do a 360 from unhappy life to happy life. There are still things I would like to change like being taller is the main thing but I cant change it so I just got to accept. Hope this helped you and try and change to positive thinking Xx Jessica


Love and miss you Nonno but you are always with me

Just Loveee

Being a personal trainer I dont just train the body i train the most amazing part of the body... the mind! Many many people turn to eating junk food and living an unhealthy lifestyle for many different reasons. I have had to deal with lots of people in lots of different mental states. One big thing is other peoples opinions and other peoples hate towards you. Dont worry about them who are they to judge you if people are talking smack about you who cares they no way deserve to be a part of your life. Its a part of life people just say mean things and it can hurt but you just have to try and not let it affect you. Instead of eating junk and not getting off your ass, forget about it get the people out of your life and go workout!! As much as I say this i also know that you might talk smack about people to LETS STOP RIGHT NOW! you hurt other people and that is no good thing so lets JUST LOVE and be happy positive people Xx Jessica

Tip for a Healthy Diet

Healthy eating shouldn't be about being really skinny I think it should be about feeling great about your body having more energy and keeping yourself as healthy as possible, being fit and healthy. This can be achieved by learning about the nutrition basics and using them in a way that works for you.  Eating healthy begins with being educated with learing how to eat smart. Some people think that if you eat healthy you can eat as much as you want WRONG its also about how you eat. What you and the foods you choose to eat reduce you chance of getting illnesses such as heart disease cancer and diabetes

Set yourself up for success:

Simplify: Instead of being so overly concerned with counting calories and measuring portion sizes think of adding clour variety and freshness to your diet. This way you are setting yourslef up to have a great healthy diet and you are amking it easy for yourslef. Focus on finding that you love (that are healthy) and easy recipesa that incorporate fresh ingredients. Gradually your diet will become so much healthier and more delicious.

Start Slowly: Trying to make your diet healthy overnight is ridiculous not smart and unrealistic. Changing everything at once usally from my experience leads to giving up on your new eating plan. Take small steps like adding salad full of different colour vegies to your diet once a day or switch from butter  to olive oil when cooking. Your small changes will become a habbit then add more healthy things to your diet.

Every Chnge Matters: You will probably never have a perfect diet. You dont have to completely eliminate the foods you enjoy to have a healthy diet. Mine and many other peoples goal is to have a long term goal which mine and I think others should be to feel good, have more energy and reduce risk of cancer and disease. If you have a misstep dont let it derail you get back on track staright away. EVERY HEALTHY FOOD CHOICE YOU MAKE COUNTS!

My second tip will be uploaded soon...



 Keep checking my blog for tip 2!! xx Jessica

Leg Workout

I think there are so many men and women out there who really dont feel great about showing there legs, I think for girls its really great to show your legs it looks really femine, for guys they just want those musculer leg im going to give you my leg workout that I have done with my clients.

Run or Cycle- 10 minutes to warm up

Squats- 3 set between 6 and 10 reps

Leg Extensions-  3 sets between 6 and 10 reps

Leg Curls

Leg Press

Lunge- 3 sets between 20 to 30 reps

Spin bike- 20 minutes


The number of reps you do will depend on fitness goals

•  Muscle and Strength 6-10
• Muscle tone 10-15
• Aerobic 20 or more

For an areboic workout you can do this in any order. The main focus is rasing the heartbeat.

You dont need to stick to this workoput I think you should vary your workouts it makes it much more enjoyable and ensures that your muscle have new challenges.



Xx Jessica

Best Glutes Exercises

Exercising is so important, it really does matter if you eat healthy but dont workout. It matters because that food is staying in you not being worked off. Food is our fuel dont eat and dont workout! Im going to tell you some of my favourite Glutes exercises that I do myself and that I do with my clients.

GLUTES-



Squats are one of the best exercises to have toned glutes. They also keep your hips and thighs toned as well! Squats are also good for helping as build strength for daily activities.



Lunges are great to do because you know you are wsorking your glutes but you are also working so many other muscles aswell! The front leg is working your glutes anf hamstrings and your back leg is working quads and calves. There are so many lunges you can do and the bonus is your are working so amny muscles at the same time

Step ups are a facourite of mine for sure! You just need to make sure the step is high enough i have it as high as my knee but as a beginer start low. If you dont use a high enough step or dont feel you are working your glutes get a higher step!


Hip Extensions are great but you have to remember that they only work the glutes! I like to use a weight as shown above!



One leg deadlifts are another great exercsise because they dont just work your glutes they also work your hamstrings and lower back! The one leg version adds more intensity, but ig you have a bad back I warn you dont do this exercise

Running is a great glutes exercsise ecspecially when you have hills added in. The great thing with running is it has many benefits you can do it anywhere, it reduces stress, good for weight loss and best thing is it makes you feel so good. Sprints are also great to burn more calories and tighten that booty!



Bike riding has to be my favourite exercise because it works so many muscles your glutes, thighs and hips! Riding is also great for your heart. If you dont have a bike go to the gym and do a spin class they are great fun! to whip that booty into shape stand up and ride!


Kickboxing is not only great for your glutes but also greta for the enitre body! Woman will burn up to 500 calories in 45 minutes FACT!


I hope you guys try out these exercises because I know they really do work! Stretch up before you do any of these. Dont make it a one off exercise needs to be done often to start seeing your body change!

Xx Jessica