Tuesday, June 2, 2015

Sneak Peak From NEW Shoot


Super excited to release the first image from my newest(and long overdue) photo-shoot with Guy Tadman. As nerve-wrecking as it was getting in front of the camera again after so long, Im SO glad i stepped out of my comfort zone and did it. I have been sharing my own journey on my instagram @jessicastevens and facebook page www.facebook.com/jessicastevensfitness much more than this blog so for those who want to keep staying up to date with my personal progress, these are two social media platforms you can follow me on
Anyway so after deciding to step WAY out of my comfort zone and do something that I knew would make me feel comfortable, here is the first final picture from the day! I LOVE everything about it.. Guy Tadman is a pleasure to work with and always manages to make you feel like a natural in front of the camera. I hope you too enjoy the series of pictures from this day - Ill be sure to share more soon!


Jessica Stevens
Personal Trainer @ Snap Fitness Parkwood
Specializing in Women's Health & Fitness, Lifestyle Coaching &  Fat Loss
Contact jess@jessicatevens.com.au for enquiries 


Jessica Stevens - Guy Tadman Photography

Tuesday, May 5, 2015

Mothers Day Classic

This year on Mothers Day (Sunday May 10th) I will be participating in the Mothers Day Classic 8km RUN FOR BREAST CANCER in celebration of my beautiful mothers life who lost her battle to breast cancer just over two years ago. The week that mothers day falls is usually quite an emotional week for me as it is also the same week of my birthday. This will be my third mothers day without her and will be the first time I am participating in this event but definitely not the last!




I have a team of 10 joining me on the day which includes friends, family and even clients.  I really am so grateful to have such an incredible and supportive network of people around me who are willing to share this special day with me and help me raise funds for a cause that I hold close to my heart.  I am also SO proud of those clients of mine who are participating with me. 



Holding my mums hand the night before she passed away xo
Losing my mum to cancer was the catalyst that fueled my drive to change careers and help others with their health and quality of life. Throughout my mums terminal sickness, exercise was one of the few things that was guaranteed to always lift my mood(it really is amazing how exercising can improve not only your physical health and appearance but also your mental state!)  Seeing her health decline continuously over the course of 4 years was incredibly hard for me to deal with. After battling for 4 years, she passed away in November 2012.
 Just a few months later, I quit my stressful 9-5 desk job to focus on creating a life that fulfilled me with happiness and do something I was deeply passionate about. Fitness and exercise was one thing I LOVED and got so much happiness from. This love for exercise inspired me to pursue a career that would hopefully change the lives of others inspiring them to live a healthy life as well. I wanted to make a difference in the world and in the lives of those around me. 
Just over 2 years later and that dream is now a reality! To have a job thats sole purpose is to help other women with their health and be a positive influence in their lives is one of the MANY reasons I love being a health coach so much! 


Mumma bear and I! xo


If you are reading this and can spare even just $10 to go towards this great cause, I would be SO appreciative and you can be proud knowing that you are making a difference in this world!
All funds raised for this event goes towards vital research into the prevention and cure of breast cancer.  Me and my team  Jessica Stevens Fitness have a goal amount of $1000 but we really do need your help to get there! 

THANK YOU!
Jessica Stevens
xo



DONATE TO MY FUNDRAISER HERE:

Wednesday, February 11, 2015

Toned Booty & Abs Workout

Looking for a fun workout that will help tighten, tone and give you that booty you've always wanted AND a strong core to go with it?

Well look no furhrer ladies! I've  designed this workout with these goals in mind, it's fast paced, fun and targets all those problems areas your struggling to tone.

It combines various legs and core exercises for a 4 round circuit. Your heart rate will be elevated and your legs will be burningggg by the end!

Give it a go today and let me know what you think!


Make Cardio Fun!

Cardio does not need to and shouldn't be boring. Strength training is definitely a top priority for women who want to tone up and look amazing but having a good cardio fitness it just as imporant for a healthy heart and body.

Unfortunately  so many people associate cardio with a boring mind numbing walk or long distance run when it really doesn't need to be.

  I love incorporating cardio into my weekly routine and do so about 3 times a week in a  fun high intensity session. My heart rate stays elevated and in total i Burn around 500 calories per session. Each session is different so I'm never bored! HIIT cardio is not only funner than steady state cardio but also a lot more effective for fat loss. I wanted to write this post to share a few of my tips that make my cardio session exciting and something I look forward to!

-  Do HIIT cardio instead of steady state cardio. This may be in the form of a circuit combining different exercises like skipping, box jumps, burpees, sprints and other fun body weight exercises.
- boxing Is another super fun form of cardio that is very effective for fat loss , co-ordination, speed and fitness.
- if I do do steady state cardio i listen to podcasts that focus on subjects I want to learn more about. They are usually on  sports science and nutrition which is something I'm extremely  interested  in and love to learn about . Listening and learning while I do cardio makes the time go WAY quicker!
- I wear a heart rate monitor which connects to an app on my phone telling me how many calories are burnt from my heart rate being elevated.
- If to sunny I'll go outside for a beach walk or stair runs instead of being inside. Being outside with nature and the sun makes me a lot happier then a treadmill.
- but if I do do cardio inside I will mix up the machines  I use. Going on a high incline on the treadmill, stationary bicycle and stair master are my favorite.
- set myself a calorie goal on my heart rate app and work towards hitting that in that session. Instead of just doing 40 minutes of cardio, I'll aim to do 500 calories worth of cardio.

✌️

What do you currently do for cardio?
Let me know any other tips you have!


Friday, August 29, 2014

Why Women Should Not Fear Weights

Ladies, are you scared to touch a dumbbell because it will make you most likely make you 'bulky', muscular and manly...?  
Do you also plan to run as far as you can on the treadmill every day to get you the body that you want..? 

Many of the women that I meet are in the above state of mind and making the one huge mistake of not including any strength training into their routine. They have been  trying to lose the kilos by being a typical Cardio Bunny performing hours and hours of cardio each day and in return they aren't seeing the results that they want. Sure, they may be able to run faster  and for longer but those bingo wings and love handles aren't going to go anywhere if they keep up this cardio based routine. They believe that lifting heavy weights in the gym will turn them into this muscular and manly hulk like woman but in reality, it will transform their body into a lean, toned, tight and curvy fit goddess!
Instead of of gravitating to the cardio machines when you enter the time, mix up your program with weights and start getting the body that you desire! 

Below are my top reasons why women should incorporate weight training into their routine:

1. Increased muscle means you burn more fat each day!
If you add only 1 kilo of muscle to your body, you will be burning approximately 120 more calories each day based on this alone. This is due to your BMR(basal metabolic rate) being increased through your higher muscle mass. Everyone wants the secret to fat loss and increasing your metabolism to burn more calories is up there with the top ways to burn fat!  Weight training also has an 'afterburn affect' which means your burn additional calories up to 24 hours after a weight session. Cardio workouts has a very small after burn affect.

2. Reduced body fat.
Women will usually have this idea in their head that weight training will make them bigger if they add muscle mass. This seems horribly scary when they already may be quite insecure about their thighs or arms.  The idea of having bigger thighs and arms is the LAST thing they want! Doing cardio alone will help you lose weight but some of it may be muscle which will give you that ‘skinny fat’ look. Lifting weights will build lean muscle, burn fat and shape your body giving you the body that you have always wanted!

3Increasing and restoring bone density.
Strength training has been proven to be one of the best to ways to prevent osteporosis. Lifting heavy weights also improves muscle fiber,  enhances secretion of endorphin's and  stimulates blood chemistry.

4. Improved strength.
Being physically strong for a women can be extremely empowering. Lifting weights will improve your capability throughout daily activities such as carrying suitcases, moving furniture or even playing sports with friends and family. Increasing your strength will also prevent you from being weaker when you are older and also help you live a long and healthy better quality life.

5. Live longer.
Having strong bones and muscles will help in ensuring you live a long and healthy life. Enhancing your muscles and reducing body fat are ways to prevent sagging body parts too which will obviously benefit you as you age!

6. Muscle definition.
When you push yourself through those last few reps and aim to take your weight up to the next level you will start to see muscle definition and have that 'toned' look that all girls want. Weight training will transform your body and give you the tight and lean physique that women desire.

7. Prevent injuries
Strength training strengthens your muscles and your tendons which will give you a lesser chance of injuring yourself. 

8. Decreased Risk of coronary disease.
Your blood pressure and cholesterol levels can be reduced through strength training

9. Feel confident and empowered!
A strong woman and independent woman is full of those happy endorphin's that exercising has given them! Many of the women I train(and myself included) feel more confident, empowered and have an overall happier mood when exercise is a regular part of their routine. Challenging yourself in the gym and pushing yourself through those last few reps gives you a sense of accomplishment. It's not only building physical strength but the mental strength to push yourself out of your comfort zone. This is by far the one thing that I myself LOVE about strength training. Just like other  areas of your life, when you push yourself out of your comfort zone, that is when you see results and accomplish your goals!

Now that you know the benefits that strength training will give you, its time to get started with a new workout program. Speak to a trainer at your local gym who can help design a program specifically for you and also help design a nutritional plan to help you with your goals. Remember to always make sure you having proper lifting techniques to avoid injuries!

If you are unsure where to start or need any more guidance, please email me at jess@jessicastevens.com.au and I will be happy to help get you started!

Bec's Story - Snap Fitness Success Story


Bec's Story - Snap Fitness Success Story
Thank you to SNAP FITNESS USA for featuring my incredible client Bec as their success story! You can view her transformation and read her story below:


Post from Snap Fitness USA:
After being overweight for seven years, Bec knew it was time to make a serious change in her life. She had tried all sorts of diets and quick fixes but she always put weight back on and lacked the knowledge of how to live a healthy lifestyle. 

“This year, I reached a breaking point after struggling to get up off the floor after playing with my kids,” Bec said.  “I burst into tears and knew, I'd hit the wall.”

She joined Snap Fitness and shortly after decided to use personal training with Jessica Stevens. Jessica Stevens was recently selected as one of our Top Ten #SnapNation Personal Trainers.

“My life changed forever and I haven't looked back since,” Bec said. “Not only has Jessica transformed my body but my entire mindset.  She has taught me a whole new way of looking at food, fitness and myself.”

Bec now fuels her body through clean eating and daily fitness routines. She has lost 41.2kgs and is present in her children’s lives.



We are very proud of you, Bec! Keep up the great work.

Wednesday, August 13, 2014

Snap Fitness Top Trainer & Success Story


Snap Fitness Top Trainer 2014
Thank you to Snap Fitness for recently nominating me as one of the Top 10 Personal Trainers (across the world... not just in Australia!) AND for also giving me the role of an official Snap Fitness Ambassador! 

As a fairly new trainer to the industry I am absolutely thrilled to win such a prestigious title as there are currently over 1400 personal trainers currently working for Snap Fitness who no doubt work just as hard as I do to help their clients. It's crazy how much my life has changed since starting my personal trainer career at Snap Fitness so I am really so grateful to have a job that I am so passionate about. Thank you sooo much to everyone at Snap Fitness for and of course a big  massive THANK YOU to my incredible clients who have given me the opportunity to share my passion with them, I wouldn't be where I am without you!!
Jessica Stevens - Snap Fitness Top Trainer
http://www.snapfitness.com/blog/post/top-ten-snapnation-personal-trainers-part-two/2826#.U-tEyfmSySo
Read my story below
Jessica
Personal Trainer at Snap Fitness Parkwood, AUS

Q. Tell us about your fitness background.
A. Growing up, I wasn’t really into school sports and didn't enjoy participating in sports classes or athletics. I viewed exercise as a “chore” and didn’t have the education to understand the positive benefits it could have on my life.
It wasn’t until late into my teenage years when I started strength training at the gym and took part in boot camps along the beach that I fell in love with exercise and realized the positive benefits that it would bring to my life. Fitness was so much more than just weight loss. It empowered me and gave me the self-confidence and happiness that I had never had before. Another thing I loved was that I was constantly making new friends who also shared the same passion for health and fitness that I had. I loved being around these like-minded people who constantly supported and inspired me to the best that I could be. I now love that I have a job that gives me the opportunity to share my passion with others who are going through the struggles that I once went through and hopefully change their live just like it did for me. 

Jessica Stevens - Snap Fitness Top Trainer 

Q. Tell us about your training style.
A. I feel very lucky to be working at a gym that not only has an incredible weight training area but also a fully-equipped functional training room which enables me to incorporate both traditional strength training and functional training into mine and my clients routines. Each session is specialized to the client’s individual goals. No two sessions are ever the same. Exercising doesn’t have to be boring or repetitive. I enjoy constantly changing both my clients and my routine by incorporating a variety of training methods and also mixing up the exercises that are used. I am always learning new exercises and love to challenge my clients and myself by including it into their routines.

Q. What is your favorite thing about being a Personal Trainer?
A. For me, the best part is seeing someone achieve a goal they never thought they would achieve. I love that by sharing my passion for health and fitness with them, I can make a positive impact on their lives and help them to be the healthiest and happiest that they can be.

Q. What is something you wish everyone knew about health and fitness?
A. I wish more people realized that exercise has so many more benefits than just the obvious physical ones.  It can also give you the mental strength and confidence to push through any challenge you set your mind to both in the gym and in life. Living a healthy and active lifestyle also doesn't mean you can't have a social life or have to miss out on anything. I believe it's important to find a good balance and have a healthy relationship with food, exercise, and your body. 


Wednesday, February 26, 2014

Eco Glamour Girl

I am thrilled to announce that I have been chosen as the Glamour Gal for Summer 2014 for the Eco-Glamazine! Glamour Gals of the past have included inspirational women like Ellie Gonsalves, Sheridyn Fisher, Renee Somerfield nd Ashley Hayman. As you can imagine, I am honored to be included along side such influential women who inspire thousands of women around Australia. These are women who I also look up to and view as positive role models for myself and other women. Thank you so much Eco Glamzine for including me in your list of women, its an absolute honor!

I discuss my passion for health and fitness, modelling, my beauty regime and so much more. Read the exclusive interview at http://ecoglamazine.blogspot.com.au/2014/02/glamour-gal-jessica-stevens.html 

Jessica Stevens - Eco Glamour Gal
"A glamour gal embraces a natural healthy lifestyle, her inner beauty shines bright. She is a dreamer and inspires others to live a positive earth-friendly lifestyle."