JESSICA ROSEβž–Personal Trainer

β€’ Certified PT, pilates instructor & physio studentπŸ‘©πŸ»β€πŸŽ“ β€’ Online fitness, nutrition & mindset coaching🌟 β€’ Free workouts & adviceπŸ’—

http://www.jessicarosefitness.com/

@jessicarose.fitness photos and videos

Not going to lie, I’m feeling really gross in my mind and body at the moment πŸ˜–. I just feel mentally and physically out of alignment. I’m eating junk food, staying up late and not sticking to my commitments πŸ•πŸ’€πŸ™…πŸ»β€β™€οΈ. I’m procrastinating, being hard on myself and even getting irritated with those around me. Why is this happening? πŸ€” I believe it stems from an all or nothing mindset which I developed from a young age. I either did things 100% of the way or not at all. If I was going to commit to something then you better bet I went at it full forceβœ”οΈ. Anything less than my absolute best wasn’t good enough, and a part of me still holds onto this mindset. At the moment I’m restricted in my ability to move due to my hamstring/ adductor injury which means I feel like it’s not worth starting a fitness journey now πŸ‹πŸ»β€β™€οΈ. But, I need to remind myself that there is not start or end to health and fitness, it is just a continual experience within life, and something that we can work on daily πŸ’—. So, from this point forward I am going to challenge my all or nothing mindset and work on viewing my self worth to be perfectly imperfect. Take each day as it comes and adapt your behaviours accordingly- I encourage you to do the same πŸ₯°. βž–βž–βž– #mindbodygram #mindfulmovement #mindfulmovements #mindfulmoments #mindfulnesspractice #mybodyisagarden #thesweatlife #movenourishbelieve #swimmingpools #swimmingsuit #swimtraining #gymshark66 #studentathlete #studentathletes #recoveryquotes #recoverywin #recoverysayings #physicaltherapist #physiotherapist #physio #physiotherapist #physiostudent #sportsinjury #injuryrecovery #injuryrehab #physiquefreak #goaldiggers #healthtalk

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Feeling so inspired today after attending the first day of my extended Pilates course πŸ’«. After completing my level 1 mat work last year, I knew that it was something that I wanted to pursue further πŸ’ͺ🏻. I just love how the smallest movements challenge your body in a whole different way to other forms of exercise. Connecting through the breath and the body is way tougher than you may expect πŸ”₯- even if your used to smashing weights around the gym floor and killing tough workout after tough workout... there is still so much to learn from pilates. I’ve even seen the most elite of elite athletes struggle and sweat through a challenging core series on the mat πŸ˜…. Im honestly just so excited to combine my passion for functional and mindful movement with my expanding skills within the Physiotherapy and rehabilitation fields- watch this space πŸ’—. βž–βž–βž– #mindfulnessmeditation #mindfulmovement #matwork #marchmatness #marchmatness2019 #mm2019 #pilatesbody #pilateslove #pilatesmat #pilateschair #pilatestv #pilatesfit #pilatesday #pilateslover #pilateslovers #thesweatlife #gymshark66 #movenourishbelieve #pilatessolo #pilatesclassico #pilatesteacher #pilatesinstructor #pilatesstudio #pilatesanytime #melbournefit #classicalpilates #appipilates #mindbodygram

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BARBELL SQUAT VARIATIONS: ever get bored of doing the same old barbell squats? πŸ‹πŸ»β€β™€οΈ I know I do! βž–βž–βž– Squats are great for building up strength in your quads, hamstrings, glutes and core muscles βœ”οΈ. However, through changing the way we hold the barbell we can bias the exercise towards certain muscle groups πŸ’ͺ🏻- here are 4x different ways to do a barbell squat that will mix up your regular leg day πŸ’«: - overhead squat; challenges your balance as the barbell is overhead, increases range of motion and strength in your shoulders - back squat; increased the load on your glutes and hamstrings - split squat; challenges your hip range of motion, works one leg at a time, biases the quads - front squat; increases shoulder range of motion, increases the weight on your back extensors and quads Pick your poison and remember to save the workout for next time πŸ”₯! βž–βž–βž– #squatsbooty #squatspo #squatsquatsquat #squatschallenge #squatsquad #squatvariations #furtherfasterforever #thesweatlife #melbournefit #movenourishbelieve #mindbodygram #gymshark66 #gymsharkspotted #gymsharkwomen #gymsharktrain #gymsharkleggings #barbellworkout #chickswholiftheavy #ladieswholift #strengthandconditioningcoach #onlinept #mobilitytraining #functionalmedicine #functionalexercise #functionalworkout #mindfulmovement #mybodyisagarden #benddontbreak #freetobe #workoutvideos

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Just over here, pretending to have it all together πŸ’πŸ»β€β™€οΈ. βž–βž–βž– Lmao, this couldn’t be further from the truth- I’ve been struggling this week. From dealing with my hamstring injury to studying for uni, it’s been stressful πŸ˜…. Just when I thought I was settling into a routine of being social, active and intellectual it all got thrown upside down. My hamstring injury really changed my plans since I couldn’t load my leg in any capacity or sit for extended periods of time, which left me pretty limited πŸ€·πŸ»β€β™€οΈ. On top of this, I have a four day pilates course next week, which is very exciting but does means I’ll be missing uni. So, I’ve had to study 2 weeks in advance whilst still attending my regular classes and shifts at work. βž–βž–βž– The lesson I’ve learnt from this? πŸ’« Life happens and you need to learn to be adaptable and flexible each and every day. Routines are great but don’t let them limit your freedom πŸ’—. How’s your week been going so far? βž–βž–βž– #studentlife #studentathlete #studentathletes #studentathletememe #studentathletedbl #studentathletelife #studentathletegrind #studylife #lifestudy #studymotivation #gymshark66 #gymsharkspotted #gymsharkwomen #gymsharkleggings #gymshark #freetobe #beavisionary #movenourishbelieve #thesweatlife #physiquegoals #bodytransformation #furtherfasterforever #melbournefit #entrepreneurher #spiritualentrepreneur #rehabilitation #physiotherapy #physiostudent #physio #injuryrehab

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Is anyone there? Can you hear me? #instagramdown πŸ™‹πŸ»β€β™€οΈ βž–βž–βž– When everyone goes mad over loosing Facebook and Instagram for a day, keep calm and carry onπŸ§˜πŸ»β€β™€οΈ. Today’s example of human behaviour was really shocking to me, apparently we had people calling 000 to demand why the apps weren’t working. I mean cmon guys, it’s not a life or death situation! Keep the emergency lines for emergencies only πŸ†˜βœ–οΈπŸ€¦πŸ»β€β™€οΈ. Yes, it’s true that we are becoming more and more dependant on these apps for daily activities- from using Facebook for messaging and calls and Instagram for hobbies and marketing but it should dictate our entire way of being. βž–βž–βž– Remember to take a step back from the online world, take a deep breath and be present in the physical elements around you... - what noises can you hear? 🌿 - what can you feel within and outside your body? πŸ€ΈπŸ»β€β™€οΈ - what do you smell? πŸͺ - what are you thinking about? πŸ’­ - what emotions are you feeling? πŸ₯Ί - what’s colours can you see? 🎨 You create your reality, so don’t be trapped the four corners of your screen πŸ’—. βž–βž–βž– Let me know how you reacted to today’s #instagramprobs In the comments below! βž–βž–βž– #movenourishbelieve #lornajane #lornajaneactive #lornajanegirl #lifeinbliss #mybodyisagarden #mindbodygram #mm2019 #marchmatness2019 #marchmatness #mindfullness #mindfulnessquotes #mindtransformation #rockyourbliss #healthiswealthfitness #mindfullnessmoment #mindfulmoment #highvibesonly #startwhereyouare #selfpractise #benddontbreak #yogagirl #eatsleepyogarepeat #yogablogger #highvibetribe #namastebitches #vinyasaflow #yogaholic

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PUSH UP PROGRESSIONS πŸ’ͺ🏻: Not gonna lie, I actually hate doing pushups πŸ”₯. Sure they’re good for you, but they’re bloody hard and I always feel strange lowering my body weight to the ground and then pushing it back up with only the use of my arms, anyone else ever feel like that? No? Just me then πŸ˜…πŸŒŸπŸ˜‚. βž–βž–βž– Despite the love/ hate relationship, here are 6x progressions you can try to advance your push-up game πŸ‘ŠπŸ». Start at the level you are comfortable with and then try to progress to the next one. Let’s goooo! - 1-2-3 Pushups on knees - Pushups on knees - Pushups on toes - Eccentric Pushups on toes - T- Rotation Pushups - Iguana Pushups Let me know what you think in the comments below πŸ’ž! βž–βž–βž– #freetobe #gymshark66 #gymsharkleggings #gymsharktrain #gymsharkspotted #gymsharkwomen #gymsharkfit #gymsharkwoman #workoutvids #workoutvideo #workoutvideosforwomen #workoutvideos #mm2019 #marchmatness #marchmatness2019 #pushupseveryday #pushupschallenge #pushupchallenge #progressions #progressionsessions #thesweatlife #movenourishbelieve #melbournefitness #melbournefit #melbournefitfam #furtherfasterforever #functionalworkout #functionalexercise #spiritualentrepreneur #entrepreneurher

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What does pilates do? 🌟 Will it help me loose fat? πŸ’¦ Is it hard enough for me? πŸ”₯ These are some of the questions I get asked regularly as a Pilates instructor and I get it- Pilates looks easy from the outside πŸ€ΈπŸ»β€β™€οΈ. It’s just a bunch of really small movements, right? Well, it’s actually a whole lot more than that. Pilates can help you to: βœ”οΈ reduce, manage and rehabilitate pain βœ”οΈ re- train functional movement patterns that improve quality of life βœ”οΈ isolate and activate local muscle groups βœ”οΈ improve your coordination, balance and stability of both global and local muscle groups βœ”οΈ provide diversity within your training that helps to challenge your body in a different way βž–βž–βž– Some of the worlds leading athletes struggle to have the proper control and alignment during pilates πŸ…. I’ve seen them sweat, I’ve seen them struggle and I’ve seen them have drastic improvements to their performance. Don’t kick it until you try it... and if you do try it, don’t kick it until you find the right instructor πŸ’ͺ🏻. βž–βž–βž– Up on my blog is a new post all about the benefits of a regular pilates practise where I go into more detail on the above topics. Please click on the link in my bio if you are interested, and if you like what you see then sign up to my newsletter πŸ’—. What preconceptions of pilates have you had in the past? βž–βž–βž– #pilatesreformer #pilatesbody #pilatesmat #pilateschair #pilatesmatwork #appi #appipilates #pilateslover #pilateslove #pilatesinstructor #mm2019 #marchmatness #marchmatness2019 #pilatestv #pilatesfit #boatpose #boatposevariation #lululemonleggings #lululemon #thesweatlife #movenourishbelieve #freetobe #mybodyisagarden #mindbodygram #healthtalk #holistichealthcoach #thegrinddoesntstop #wellnessjourney #gymshark66

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SELF COMPASSION FOLLOWING FAILURE: πŸŒŸπŸ…πŸ’ͺ🏻. Sport pushes you not only physically but also mentally, and I can’t tell you the amount of times I was on the edge of a mental breakdown... but, I loved it 😌. It was what I thrived off of, since it was the fastest way to improvement. I was continually breaking myself down and building myself back up to be stronger βœ”οΈ. It’s not for everyone, but it changed my life. βž–βž–βž– One of the lessons I learnt from being an elite athlete was of self compassion following failure πŸ’ž. In order to learn from my mistakes and improve, I had to first get clear on what and how the failure had happened, and then to follow with why it happened and come up with a plan moving forwardsπŸ’«. It’s that second phase that’s hard. It’s hard to really look at the steps that led you to a certain outcome and realise that you are the only one to blame. You have to hold yourself 100% accountable and know that no one else put you in that position- you control your life, rain, rail or sunshine β˜”οΈπŸŒ©β˜€οΈ. But that doesn’t mean you can’t have self compassion throughout the process. It’s easy to just blame yourself and feel shit for a few days, weeks or years, but the real growth happens when you believe in yourself enough to know that you can do better, be stronger and gain more 🌈. Self compassion following failure is vital because it allows you to learn and to move forwards. As my coach always said, you only fail if you fail to learn. βž–βž–βž– In what ways do you show self compassion following failure? πŸ₯° For me, I like to indulge in all of my self- care rituals. This includes a nice and slow yoga flow so I can re- focus my mind and move on with the rest of my day following failure πŸ™ŒπŸ». βž–βž–βž– #selfpractise #eatsleepyogarepeat #practisedaily #yogablogger #yogapractise #yogamodel #namastebitches #mybodyisagarden #bigmotivation #selfcompassionjourney #mm2019 #marchmatness2019 #marchmatness #goalsetting2019 #failurequotes #fitnessgoals2019 #healthiswealthfitness #thesweatlife #alwaysinbeta #movenourishbelieve #goaldiggers #mondaymotivation #betterthanexcuses #fitnessphotoaday #thegrinddoesntstop #gymshark66 #freetobe #betterthaniwas #trainiactribe #determinationquotes

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Listen up ladies, your shoulders are not be neglected! πŸ™…πŸ»β€β™€οΈ They are one of the most mobile and functional joints in the entire body- just think about how often you use them; when you pick up your handbag πŸ‘œ , when you hang your laundry πŸ‘—, when you do your hair πŸ’‡πŸ»β€β™€οΈ... the list is endless! So, it’s important that we take proper care of them. βž–βž–βž– Since the shoulder joints are so mobile, they are prone to overuse and impingement injuries πŸ˜–. Hence why I created this prehabiliatjon routine for you! So that you don’t have to spend the time, money or effort trying to β€˜fix’ your shoulders once you realise they have become too weak and unstable from a lack of training. Trust me, it’s not fun. Incorporating the following exercises into your warmups will ensure your shoulders are properly aligned and activated before you train them πŸ’ͺ🏻. So hit that save button and bookmark for later because you know this is important πŸ’—. - banded elevated external rotation - banded internal external rotation - banded shoulder shrugs - banded pull a parts - banded pull overs Perform each exercise for 2x 10 (on each side for the 1st two) and really think about drawing those shoulder blades back and down as you do the exercises πŸ”₯. βž–βž–βž– Don’t be the girl who is too afraid to train her upper body in the fear that she will get bulky... training upper body in the gym makes your feel like a badass βœ”οΈ. How often are you currently training upper body?🌟 βž–βž–βž– #mm2019 #marchmatness2019 #womensday2019 #freetobe #gymshark66 #gymsharktrain #gymsharkspotted #gymsharkleggings #marchmatness #beavisionary #mobilitytraining #prehab #prehabilitation #rehabilitation #functionalexercise #functionalexercises #thesweatlife #mindbodygram #movenourishbelieve #functionaltraining #pilateslover #pilatesbody #pilatesmat #pilatesfit #pilatestv #pilatesinstructor #pilatesinspiration #ladieswholift #theraband #therabandworkout

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What is holistic health?🌿 Holistic health is a way of being aligned between the body, mind and spirit. It’s about not only thinking about our physical appearance and capabilities, but also recognising the importance of self awareness and social connection 🌟. βž–βž–βž– It is vital that we move away from only viewing health as an unattainable goal πŸ™…πŸ»β€β™€οΈ. That you’ll be healthy when you have abs, when you have had the perfect week of eating or when you have the life of your dreams. Health is in constant ebb and flow and changes daily- it’s not something that you can achieve. So, start redefining health for yourself and embrace the inevitable fluctuations πŸ’—. βž–βž–βž– Some tips to view health more holistically include: - appreciating your body for what it can do, rather than what it can’t πŸ’ͺ🏻 - eat each meal mindfully and with patience πŸ• - allow yourself to make mistakes and when you do give yourself the self- compassion needed to learn πŸ₯° βž–βž–βž– What does holistic health mean to you? Let me know in the comments! πŸ’— βž–βž–βž– #gymshark66 #freetobe #beavisionary #mindbodygram #movenourishbelieve #thesweatlife #gethealthy #healthtalk #bodyconfidence #healthiswealth #dreambig #iwill #iamwellandgood #gogetit #bestlifeproject #alwaysinbeta #manifest #manifestation #mentalhealth #winning #goaldigger #bigmotivation #fitnessgirls #hollistichealth #hollistichealing #holistichealing #holistichealth #holistichealthcoach #holistichealthcoaching #mindfullness

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If you want to start making health a priority daily, try this beginners ab progression πŸ™ŒπŸ». It takes you through a series of exercises used within pilates practise for training the deep abdominal core muscles πŸ”₯. Each exercise gets progressively harder so either work your way up or pick your poison and incorporate it into your next session! - Abdo Prep - Single Leg Table Top Abdo Prep - Double Table Top Abdo Prep - Straight Leg Abdo Prep - Straight Leg Scissors Abdo Prep - Leg Lower Abdo Prep - V-Sits Don’t forget to save and let me know how you go in the comments! πŸ’— βž–βž–βž– On another note, have any of you guys heard about this new interval training called EMOM? It seems to be all over social media recently and I’m really interested about the research behind it 🧐. Will be doing some study into it this afternoon and writing up a blog post- so, if your interested in learning more about it then head over to my website and sign up to my email list to stay up to date and receive exclusive content🌟! P.S. you’ll also get a free downloadable PDF when you sign up on tips for healthy eating 🍎. Hope you have a great day! πŸ₯°. βž–βž–βž– #pilatesbody #pilateslover #pilatesinstructor #gymshark66 #gymsharkwomen #gymsharkspotted #gymsharktrain #findyourstrong #furtherfasterforever #thesweatlife #mindbodygram #betterforit #abworkout #abworkouts #absworkout #absworkouts #mm2019 #coreworkouts #marchmatness #marchmatness2019 #balancedlife #movingtogether #bigmotivation #mindfullness #bodyconfidence #dreambigger #healthtalk #goaldiggers #freetobe

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Ever feel overwhelmed by the amount of stuff that you need to get done? πŸ˜–Like there just isn’t enough hours in the day? ⏰ As if your constantly running on the hamster wheel? 🐹. βž–βž–βž– Life can be tough, and trying to manage all of your commitments is hard. Between study, work and social life it can seem like health is on the back- burner πŸ”₯: - Instead of doing that workout you promised yourself you’d do, you pick up another shift to make ends meet. - Instead of taking the time to nourish yourself with wholesome food, you reach for the bag of chips and watch a movie. - Instead if taking time to schedule and reflect on your weekly goals you stay out a little too late. Doesn’t this sound familiar? And it’s actually 100% valid... sometimes you just need to switch off 🌟. But, it’s when these habits become a regular occurrence that it becomes a reason for concern. βž–βž–βž– By putting your health last, your actually reducing your ability to make an impact πŸ™…πŸ»β€β™€οΈ. Without alignment of our physical and mental states, it’s tough to have enough energy or focus to complete our day to day activities to a high standard. Without health, we cannot function properly. So, rather than making health optional, make it compulsory. Treat it as the foundation on which you can build upon 🌟. βž–βž–βž– In saying that, we all get busy. Here’s a quick 15 minute HIIT session that will get your head pumping and your muscles working. All you need is a medicine ball and 18 minutes πŸ’ͺ🏻: - Slams - Squat and Throw - Russian Twists - Chest Press Throw - Reverse Lunge with Rotation - V- Sits Complete each exercise 3x times with 30 seconds work and 30 seconds rest πŸ”₯. Start making your health a priority and see what your really capable of πŸ’—. βž–βž–βž– #thesweatlife #gymshark66 #betterthanexcuses #thegrinddoesntstop #betterthaniwas #trianiactribe #fitnessgirlsvideos #circuitraining #intervaltraining #functionalworkout #functionalfitness #functionalexercise #trainlikeaboss #mindbodygram #nothingwillstopme #findyourstrong #cardiobunny #cardiofix #cardioqueen #highintensity #onlinetrainer #movenourishbelieve #bestlifeproject #dreambigger #wellnessjourney #healthtalk #makeitblissful #alwaysinbeta #goaldiggers #balancedlife

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