In harsh economic times like these it is often the so called luxuries that are first to
fall by the way side, including gym memberships and personal trainers with potentially disastrous results on Australia’s already generous waistlines. Bianca Aiono from Exclusive Personal Training has made it her mission to show Sunshine Coast residents how they can save money on their food bills, get fit and lose weight in a low cost, money back guaranteed 12 week program. The program provides a support network to corporate workers and families that not only helps reduce medical costs in the long term but also shows participants how they can still get fit and have fun on a shoe string budget.
Bianca says “ Cardiovascular disease is Australia’s biggest killer costing our country
over 7 billion dollars each year, so it just makes me so angry when times get tough people are forced to cut back on their health and fitness programs. What is that going to cost our country in the long term?” Bianca says her own weight loss struggle from overweight teen to champion Body Sculptor has lasted over ten years and is the foundation of her training and nutritional system which she says works for everybody, every time. Bianca has so much faith in the accountability and fun atmosphere her group training sessions provide she offers a 100% money back guarantee that her participants will get the results they want. To prove it to local residents Bianca is offering one free week of Small Group Personal Training and a free fitness consultation to our readers when they contact her on 0433 147 833 or by visiting www.exclusivept.com.au .
Karli Styles, a self employed graphic designer from Landsborough lost 5 kilos with Bianca’s
program. “ At first I was worried about meeting the costs of both a fitness program and the food for a healthy eating plan but the kids can eat the same food I’m eating. Also, now that I don’t buy so much extra processed junk I’m actually saving money on my grocery bills.” Bronwyn Reifit a single mum of 3 from Caloundra West was also concerned with her childrens eating habits before joining the program. Bronwyn says “ I’ve lost over 12 kilos and have heaps more energy with the eating plan and the kids are really happy. The lifestyle changes we’ve made together have helped us all as a family. I didn’t realise I was actually wasting $50 a week or more by eating convenience foods”
29 year old Brooke Sugars from Currimundi says “Before joining Exclusive Personal Training group sessions I used to spend $100 a week on smokes, so now that I’ve quit it’s like Bianca’s actually paying me $40 just to exercise ! I love training outside I just couldn’t go back to a gym now. “
Bianca explains because her programs are held in parks and at people’s homes they don’t
have the same overheads as most studios and gyms. The beautiful Sunshine Coast outdoors, away from normal every day pressures and exercising with likeminded and motivated people Bianca claims is a healing atmosphere in itself. “The government should be putting more funding into preventative measures for our health system, instead of footing the bill on the other end after it’s almost too late. I want to turn my own struggle with weight loss into something positive, and if I can reach out and change as many people’s lives as possible, well I’ll feel like I’ve made a difference.”
Thursday, July 2, 2009
Tuesday, May 19, 2009
And the winner is !!!!!
Bianca aims for perfect body
12:00p.m. 20th May 2009
By Anne-Louise Brown
Bianca Aiono in competition form. Photo:Contributed
Bianca Aiono is looking for a sponsor, preferably one who farms eggs.
In her bid to become one of the world's best natural body builders the 27-year-old personal trainer from Glasshouse Mountains, eats 28 eggs a day, minus the yolks.
"I spend a lot of money on eggs," Bianca jokes. "I just need to find out which restaurant is making a lot of hollandaise sauce and get the leftover egg whites before they get thrown out."
Bianca competed at the International Natural Bodybuilding Titles on Sunday and won the Intermediate Figure Category.
The title has eluded her for the past two years as Bianca struggled to meet her strict diet and exercise regime.
"I didn't believe I could do it, which meant I just wasn't lean enough to stand up on stage in bikinis and stripper heels and have a group of strangers give me a point for every fault I had," Bianca said.
"This time I started preparing months earlier and did a lot of soul searching and figured out accepting yourself and loving yourself for who you are is the best fat burner of all."
She trains at least 20 hours a week, incorporating weights and cross training.
Bianca represented Australia in swimming and volleyball before discovering body building. She was unhappy with her weight, which was 84kg, and wanted to trim down. She now weighs 68kg.
"When I was 24 I was overweight and wanted to improve my body. I got into bodybuilding and loved it – then it became an obsession," Bianca said.
"Bianca heads to the Gold Coast on May 30 for the Asia Pacific Natural Bodybuilding Titles, where she is hoping for a win.
Brekky with Bianca
What Bianca eats every day:
Breakfast: Protein pancakes made from 10 egg whites and half a cup of oats
Morning snack: Grilled chicken breast with vegetables
Lunch: Omelette made from 10 egg whites and vegetables
Afternoon snack: Grilled fish and vegetables
Dinner: Grilled chicken breast and vegetables
Supper: Omelette made with eight egg whites
12:00p.m. 20th May 2009
By Anne-Louise Brown
Bianca Aiono in competition form. Photo:Contributed
Bianca Aiono is looking for a sponsor, preferably one who farms eggs.
In her bid to become one of the world's best natural body builders the 27-year-old personal trainer from Glasshouse Mountains, eats 28 eggs a day, minus the yolks.
"I spend a lot of money on eggs," Bianca jokes. "I just need to find out which restaurant is making a lot of hollandaise sauce and get the leftover egg whites before they get thrown out."
Bianca competed at the International Natural Bodybuilding Titles on Sunday and won the Intermediate Figure Category.
The title has eluded her for the past two years as Bianca struggled to meet her strict diet and exercise regime.
"I didn't believe I could do it, which meant I just wasn't lean enough to stand up on stage in bikinis and stripper heels and have a group of strangers give me a point for every fault I had," Bianca said.
"This time I started preparing months earlier and did a lot of soul searching and figured out accepting yourself and loving yourself for who you are is the best fat burner of all."
She trains at least 20 hours a week, incorporating weights and cross training.
Bianca represented Australia in swimming and volleyball before discovering body building. She was unhappy with her weight, which was 84kg, and wanted to trim down. She now weighs 68kg.
"When I was 24 I was overweight and wanted to improve my body. I got into bodybuilding and loved it – then it became an obsession," Bianca said.
"Bianca heads to the Gold Coast on May 30 for the Asia Pacific Natural Bodybuilding Titles, where she is hoping for a win.
Brekky with Bianca
What Bianca eats every day:
Breakfast: Protein pancakes made from 10 egg whites and half a cup of oats
Morning snack: Grilled chicken breast with vegetables
Lunch: Omelette made from 10 egg whites and vegetables
Afternoon snack: Grilled fish and vegetables
Dinner: Grilled chicken breast and vegetables
Supper: Omelette made with eight egg whites
Saturday, May 9, 2009
Nothing Tastes Sweeter Than Success After Sacrifice
Okay so what do I mean by that ?
A while ago I was preparing for a competition, and really putting myself through the ringer, i didn't look good enough, this was too hard, there is more important things in life ..... well basically it was excuse after excuse. I thought to myself - jeez wouldn't it be nice to be less driven... i could relax for once ! So after my october comp, i did exactly that.
I've always said to people if I could get away with it I'd eat a packet of tim tams a day ! My lil sis Sash and I said you're only truly an Aiono if you can eat lollies and chocolate before 6am. And that's exactly what i had for breakfast Christmas day he he .
But after a while, as my body reflected my eating habits, everything got softer, and bigger, my energy levels were destroyed in the afternoon.... by the by - I can NOT BELIEVE that people put themselves through that kind of blood sugar high and low every day. No wonder everyone gets addicted to caffeine and chocolate. I was back to the old days when I worked as a personal trainer in bris and i needed a nanna nap every afternoon ( i went hours without eating and when I did it was something like a high GI brumby's pizza roll )
And as I ate everything under the sun that I thought that i wanted, "ooh i haven't had a beefy's chunky steak pie in about 3 years! - let's have a go at that " and "oooh I haven't had cold rock in ages let's have that too and a caramel chocolate slice" (uuughh i feel sick ! )
Then it turned around i had no idea how to eat NORMALLY. It was that typical "i'm on a strict diet" & then "wooo hooo! i'm not on a diet-free-for-all"
So after a while i just realised I'd had enough. I'd had enough of feeling like crap, looking like crap, none of my clothes fitted, i was tired all the time, I hardly trained and i realised THIS JUST ISN'T LIVING!
It was good having that time off because it gave me a little slice of "the grass that was apparently greener on the other side" and it made me realise that "life without drive" was definitely not all that it was cracked up to be.
So now I follow my eating plan 100 % of the time ( it also includes a free meal splurge every weekend mmmmm gourmet pizza and cheesecake n chocolate cold rock icecream nd 1 500 calorie treat during the week)
I wake up before my alarm with plenty of energy every morning which means I have plenty of time to fit everything in.
I train 2 - 3 times a day which means I am looking the leanest I have ever been !
I can work from 4am and go right through to 10:30 am without stopping which means I can do so much more in a day, I am so productive - which is money in my pocket.
I really don't look at people eating their yummy food and wish that I could eat it too, because i know what they're missing out on . I know that there's always a chocolate chip peppermint drumstick still waiting for me at the end of the week - it ain't going anywhere ! But you can never remember how nice that food tasted last month when all you can feel is the dissapointment when you're looking in the mirror.
So yes, my conclusion is that nothing tastes sweeter than achieving a goal after you've done the hard work and missed out on the things " average" people indulge in. It's the drive to do things
that makes your quality of life sweet - not the junk food.
A while ago I was preparing for a competition, and really putting myself through the ringer, i didn't look good enough, this was too hard, there is more important things in life ..... well basically it was excuse after excuse. I thought to myself - jeez wouldn't it be nice to be less driven... i could relax for once ! So after my october comp, i did exactly that.
I've always said to people if I could get away with it I'd eat a packet of tim tams a day ! My lil sis Sash and I said you're only truly an Aiono if you can eat lollies and chocolate before 6am. And that's exactly what i had for breakfast Christmas day he he .
But after a while, as my body reflected my eating habits, everything got softer, and bigger, my energy levels were destroyed in the afternoon.... by the by - I can NOT BELIEVE that people put themselves through that kind of blood sugar high and low every day. No wonder everyone gets addicted to caffeine and chocolate. I was back to the old days when I worked as a personal trainer in bris and i needed a nanna nap every afternoon ( i went hours without eating and when I did it was something like a high GI brumby's pizza roll )
And as I ate everything under the sun that I thought that i wanted, "ooh i haven't had a beefy's chunky steak pie in about 3 years! - let's have a go at that " and "oooh I haven't had cold rock in ages let's have that too and a caramel chocolate slice" (uuughh i feel sick ! )
Then it turned around i had no idea how to eat NORMALLY. It was that typical "i'm on a strict diet" & then "wooo hooo! i'm not on a diet-free-for-all"
So after a while i just realised I'd had enough. I'd had enough of feeling like crap, looking like crap, none of my clothes fitted, i was tired all the time, I hardly trained and i realised THIS JUST ISN'T LIVING!
It was good having that time off because it gave me a little slice of "the grass that was apparently greener on the other side" and it made me realise that "life without drive" was definitely not all that it was cracked up to be.
So now I follow my eating plan 100 % of the time ( it also includes a free meal splurge every weekend mmmmm gourmet pizza and cheesecake n chocolate cold rock icecream nd 1 500 calorie treat during the week)
I wake up before my alarm with plenty of energy every morning which means I have plenty of time to fit everything in.
I train 2 - 3 times a day which means I am looking the leanest I have ever been !
I can work from 4am and go right through to 10:30 am without stopping which means I can do so much more in a day, I am so productive - which is money in my pocket.
I really don't look at people eating their yummy food and wish that I could eat it too, because i know what they're missing out on . I know that there's always a chocolate chip peppermint drumstick still waiting for me at the end of the week - it ain't going anywhere ! But you can never remember how nice that food tasted last month when all you can feel is the dissapointment when you're looking in the mirror.
So yes, my conclusion is that nothing tastes sweeter than achieving a goal after you've done the hard work and missed out on the things " average" people indulge in. It's the drive to do things
that makes your quality of life sweet - not the junk food.
Sunday, April 19, 2009
Mountain Bike Cardio Sculpt
Stats
1hr 10 mins
140 average heart rate, 170 max heart rate
674 calories burnt
Muscles Targeted
Hamstrings & Gluts
In particular : Insertion of hamstrings into gluts - that's where you get that nice little perky butt crease.
This morning I woke up with butterflies in my stomach - at no later than 4am ! What ? I can't sleep in anymore, it's too exciting and I think my metabolism must just be "in the zone"! i went to bed at 10:30pm but the nutrition kel's got me on is just spot on i'm thinking ! my body just doesn't need as much rest time to recover. Plus of course the supplements : creatine, l glutamine, branch chain aminos & magnesium to help .
So today I focused on hamstrings by pulling up through my heels and sitting up right, then focused on butt by standing and riding and pushing right through, and also by just sprinting hard and hovering about 1cm off the seat. ow ! That burns
I came back and did 100 butt crunches on the swiss ball which was great for that inner thigh area - boy does that burn.
But i think next time I'm goign to have to do it before and after - to really activate and "wake up" those muscle s and get the most out of the ride.
Okay i better hurry up and eat my protein pancakes - just discovered adding a bit of water keeps the consistency more even and makes the texture more like crepes!
Today is goign to be a good day !
1hr 10 mins
140 average heart rate, 170 max heart rate
674 calories burnt
Muscles Targeted
Hamstrings & Gluts
In particular : Insertion of hamstrings into gluts - that's where you get that nice little perky butt crease.
This morning I woke up with butterflies in my stomach - at no later than 4am ! What ? I can't sleep in anymore, it's too exciting and I think my metabolism must just be "in the zone"! i went to bed at 10:30pm but the nutrition kel's got me on is just spot on i'm thinking ! my body just doesn't need as much rest time to recover. Plus of course the supplements : creatine, l glutamine, branch chain aminos & magnesium to help .
So today I focused on hamstrings by pulling up through my heels and sitting up right, then focused on butt by standing and riding and pushing right through, and also by just sprinting hard and hovering about 1cm off the seat. ow ! That burns
I came back and did 100 butt crunches on the swiss ball which was great for that inner thigh area - boy does that burn.
But i think next time I'm goign to have to do it before and after - to really activate and "wake up" those muscle s and get the most out of the ride.
Okay i better hurry up and eat my protein pancakes - just discovered adding a bit of water keeps the consistency more even and makes the texture more like crepes!
Today is goign to be a good day !
Fitness vow to avoid wedding day blues : Sunday Mail Article 18/4/09
BRIDES have often gone the extra yard to lose weight for their wedding, but now bridesmaids are also being told to shape up or ship out of the wedding pictures.
Plans for the big day can now include hiring a personal trainer or attending bridal boot camps to ensure no one is bursting at their satin seams in photos for the wedding album.
"No one wants to have fat wedding photos," said Bianca Aiono, a personal trainer on the Sunshine Coast who is working with more bridal parties than ever before.
"I think everyone's so motivated to have those photos that they can really remember and be confident in," she said.
Ms Aiono said many bridesmaids felt like they would be letting the bride down if they didn't lose weight. But it's not just the bridesmaids who are being forced to shape up.
"I've had plenty of women bring their men to me because they want them to look their best in the photos, too," she said.
Fernwood Women's Health Clubs also run a special program for brides and their bridesmaids called Operation Wedding Dress.
"It's growing in popularity. I think there's a lot more pressure placed on the bridal party from the brides these days to look their best," said Nic Linford, Fernwood's national programs manager.
Sunshine Coast bride Sarah Torrisi, 23, got married on Friday and had her six bridesmaids in personal training for the past two months to get ready for the big day.
She even had a 6am final boot-camp session planned for the wedding day but it was too much to fit into the day.
"I wanted us to feel better and fitter and to look good for the wedding," she said.
One of her bridesmaids, Megan Duckworth, 23, of Maroochydore, said she lost around 4kg and had become a lot more toned.
"Sarah had been getting trained and was having some great results and she told me to give it a try," she said.
"It's really great, training with friends and having a goal."
Fellow bridesmaid Stacey Schultz, 24, also of Maroochydore, said she wanted to make sure she looked her best for her friend.
"It's a good girl session and all the bridesmaids get to mingle and it's a bit of fun," she said.
Plans for the big day can now include hiring a personal trainer or attending bridal boot camps to ensure no one is bursting at their satin seams in photos for the wedding album.
"No one wants to have fat wedding photos," said Bianca Aiono, a personal trainer on the Sunshine Coast who is working with more bridal parties than ever before.
"I think everyone's so motivated to have those photos that they can really remember and be confident in," she said.
Ms Aiono said many bridesmaids felt like they would be letting the bride down if they didn't lose weight. But it's not just the bridesmaids who are being forced to shape up.
"I've had plenty of women bring their men to me because they want them to look their best in the photos, too," she said.
Fernwood Women's Health Clubs also run a special program for brides and their bridesmaids called Operation Wedding Dress.
"It's growing in popularity. I think there's a lot more pressure placed on the bridal party from the brides these days to look their best," said Nic Linford, Fernwood's national programs manager.
Sunshine Coast bride Sarah Torrisi, 23, got married on Friday and had her six bridesmaids in personal training for the past two months to get ready for the big day.
She even had a 6am final boot-camp session planned for the wedding day but it was too much to fit into the day.
"I wanted us to feel better and fitter and to look good for the wedding," she said.
One of her bridesmaids, Megan Duckworth, 23, of Maroochydore, said she lost around 4kg and had become a lot more toned.
"Sarah had been getting trained and was having some great results and she told me to give it a try," she said.
"It's really great, training with friends and having a goal."
Fellow bridesmaid Stacey Schultz, 24, also of Maroochydore, said she wanted to make sure she looked her best for her friend.
"It's a good girl session and all the bridesmaids get to mingle and it's a bit of fun," she said.
Thursday, April 16, 2009
Count Down
I'm getting ready for my next comp and I just can't believe how much you really can achieve in a day when your nutrition is spot on. This morning I had a bit of a sleep in and thought - well jeez how long are you really going to stay in bed for ! And i woke up at the very inhumane time of 3:45am and went for a bike ride at 4 . Crazy hey ! Well, i'm eating very clean ( no sauces, nothing processed, no sugar ) lots of egg whites at the moment ( 3 meals of 8 egg whites ) and it's amazing how much training i can get done in a day! 3 and a half to 4 hours each day ! So a run in the morning, with 300 walking lunges and 50 - 100 butt crunches, and maybe some stairs, then i do weights around lunch time with my fabulous trainer kel johnson. and then a bike ride again throught the beautiful glass house mountains in the evening. I love it ! And i love the changes that are happening so rapidly to my body. I didn't have rear delts before ! and my bike pant shorts are gaping open ! All lots of fun !
So better get going to sleep - we've got Cardio Games on the beach tomorrow for group training, then I've got to race up to Twin waters where my clients Sars, Megs & Lily are getting ready for Sars wedding. The Sunday Mail is doing an article on us about how brides are enlisting the whole bridal party into training ! So we gotta take pics and pretend we normally train on the lawn at Twin Waters then they'll get a shot of the same girls all dressed up for the wedding How cool is that !
Happy Kristie ! I've written an extra blog just especiallly for you!
So better get going to sleep - we've got Cardio Games on the beach tomorrow for group training, then I've got to race up to Twin waters where my clients Sars, Megs & Lily are getting ready for Sars wedding. The Sunday Mail is doing an article on us about how brides are enlisting the whole bridal party into training ! So we gotta take pics and pretend we normally train on the lawn at Twin Waters then they'll get a shot of the same girls all dressed up for the wedding How cool is that !
Happy Kristie ! I've written an extra blog just especiallly for you!
Monday, March 9, 2009
In the Biggest Loser this week it was interesting to see the two sisters - i think it's Holly and Mel who have decided that they want to go home half way through their challenge. This is a textbook example of showing that the AWAY motivation can be much stronger than the TOWARD motivation.
Scroll back to those girls when they first started, they wanted to lose 25+ kilos, they desperately wanted it, so much so that they put themselves on national television through nightmarish training sessions and have found themselves having lost 10 or so kilos, they're feeling better about themselves and it's all seeming a little too hard...
So they make up a reason why they think they should go home so that they can pretend that they are more nobler than they actually are. They said that other people deserved to be there more than them, and they wanted to go home.
Actually, they are as the blue guy said - Quitters. Pretty spineless really I think . For them to say that they can continue their journey on their own at home, is unrealistic. The lifestyle habits that got the girls in there in the first place are just waiting for them upon their return.
My prediction is that they'll go home, love how they're looking, and it's all a little less urgent to lose the weight, it's all a little bit too comfortable to stay at home with their partners instead of training and hey who has time for 4 to 6 hours a day of training in the real world unless you're a real athlete. I beleive they will look back on that day they decided to go home and realise that was the point, the cross roads where they lost the chance of achieveing a permanent realistic weight solution... and it's something tehy will always regret.
So ... a lesson to learn for the rest of us
When everything seems a little bit hard, when you have enjoyed some success, know that you need a little bit more, but kinda can't really get motivated to push through the tuff stuff.. THIS is the time you need to go HARDER! Imagine it's like a little uphill part before a massive downhill, get through this part and you will achieve these results for life. It's all down hill after that little bit more of a push......so fire up for my GROUPIES at Beerwah and Kawana.
We've got Coast VS Country on Monday week 13 That's April 6th at 6:30pm at Glass House Tennis Courts on Steve Irwin way for the beep test and agility tests.
Prizes will be awarded for the most improved and the Ultimate Total Body Transformer!
One lucky winner will receive a $250 Heart Rate Monitor that tracks your calorie expenditure throughout the workout so if you DO slip up and have a choccie - you know how hard you have to work in that session to work it off. I have used it for the past 4 days whilst adding in extra bike sessions and it's the MOST body fat I have EVER lost in 4 days. I can't believe how much extra I have tightened up ... it's definitely pushed me over the edge of looking like a figure girl that's kinda outta shape and a professional athlete working up to a comp.
Keep it going guys you all inspire me too !
B:)
Scroll back to those girls when they first started, they wanted to lose 25+ kilos, they desperately wanted it, so much so that they put themselves on national television through nightmarish training sessions and have found themselves having lost 10 or so kilos, they're feeling better about themselves and it's all seeming a little too hard...
So they make up a reason why they think they should go home so that they can pretend that they are more nobler than they actually are. They said that other people deserved to be there more than them, and they wanted to go home.
Actually, they are as the blue guy said - Quitters. Pretty spineless really I think . For them to say that they can continue their journey on their own at home, is unrealistic. The lifestyle habits that got the girls in there in the first place are just waiting for them upon their return.
My prediction is that they'll go home, love how they're looking, and it's all a little less urgent to lose the weight, it's all a little bit too comfortable to stay at home with their partners instead of training and hey who has time for 4 to 6 hours a day of training in the real world unless you're a real athlete. I beleive they will look back on that day they decided to go home and realise that was the point, the cross roads where they lost the chance of achieveing a permanent realistic weight solution... and it's something tehy will always regret.
So ... a lesson to learn for the rest of us
When everything seems a little bit hard, when you have enjoyed some success, know that you need a little bit more, but kinda can't really get motivated to push through the tuff stuff.. THIS is the time you need to go HARDER! Imagine it's like a little uphill part before a massive downhill, get through this part and you will achieve these results for life. It's all down hill after that little bit more of a push......so fire up for my GROUPIES at Beerwah and Kawana.
We've got Coast VS Country on Monday week 13 That's April 6th at 6:30pm at Glass House Tennis Courts on Steve Irwin way for the beep test and agility tests.
Prizes will be awarded for the most improved and the Ultimate Total Body Transformer!
One lucky winner will receive a $250 Heart Rate Monitor that tracks your calorie expenditure throughout the workout so if you DO slip up and have a choccie - you know how hard you have to work in that session to work it off. I have used it for the past 4 days whilst adding in extra bike sessions and it's the MOST body fat I have EVER lost in 4 days. I can't believe how much extra I have tightened up ... it's definitely pushed me over the edge of looking like a figure girl that's kinda outta shape and a professional athlete working up to a comp.
Keep it going guys you all inspire me too !
B:)
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