Tag Archives: certificate III and IV in fitness

Work Experience

6 Feb

I’ve just completed my work experience at a local gym, and it was great!! I had fun chatting with personal trainers and learning about different techniques that they incorporate for their clients. However, I do think it would be very difficult to complete rely on being a PT – so many clients would cancel or just not show up for appointments (which I think is very disrespectful). I got a good review from my supervisor which is great news!



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Yoghurt-Coated Berries – an easy snack!

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Punnet of strawberries

Natural greek yoghurt

Stevia (optional)

Make sure strawberries are dry, then dip into yoghurt

Place in the freezer for a couple of hours until yoghurt is set


Chicken Baryani – inspired by watching MKR the other night 😛

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Serves 5

1 large onion – finely sliced

1 bay leaf

3 cardamom pods

1 small cinnamon stick

1 tsp turmeric

4 skinless chicken breasts – cut into large chunks

4 tbsp curry paste (I used Patak’s balti paste)

750mL reduced salt chicken stock

Chopped coriander and toasted flaked almonds to serve

Cook the onions with the bay leaf and other whole spices for 10 minutes

Sprinkle in the turmeric, then add chicken and curry paste, and cook until aromatic

Pour over the stock

Place the tight-fitting lid on the pan and bring to a hard boil, then lower the heat to a minimum, allow to simmer for 5 minutes

Turn off the heat and leave for 10 minutes

Stir well, mixing through half the coriander

To serve, scatter over the rest of the coriander and the almonds

I chose to serve this with cauliflower rice but you can serve with brown rice if you want!

Nutritional info: per serve

Calories: 313.4

Total fat: 8.2g (1.2g sat)

Total carbs: 7.7g

Sugar: 3.9g

Protein: 48.8g


Cauliflower Rice

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Serves 4-5

1 head of cauliflower

Oil (I used flaxseed)

Salt and pepper

Chop the cauliflower into florets, then put in a food processor and blend until it resembles rice

Heat a frying pan, coat with oil, then cook cauliflower rice with salt and pepper until it starts to turn golden


Blueberry Coconut Protein Pancakes

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Serves 1

1/4 cup egg whites

1/4 cup protein powder (i used vanilla whey)

2 tbsp coconut flour

1/3 cup oat flour

1/4 cup unsweetened almond milk

1/4 cup frozen blueberries

2 tsp vanilla essence

3 serves Stevia

Combine all ingredients except blueberries

Gently fold in blueberries

Drop 1/4 cup of batter onto a frying pan coated with non-stick spray

Cook until edges begin to bubble, then flip and cook the other side

Repeat until batter is all cooked

Nutritional info: per serve

Calories: 323.4

Total fat: 6.3g (2.5g sat)

Total carbs: 33.7g

Sugar: 7.9g

Protein: 30.4


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If you want to do something – do it!! So many people want something but don’t actually go out and get it because they are waiting for ‘later’…. just do it 🙂 x

Taking it that Step Further

17 Nov

Hi all! I’ve been very busy during this first week of holidays – doing plenty of cleaning, exercising, cooking, creating a facebook page for my blog, and now I’ve been doing research on personal trainer courses here in Australia!! I’m so excited, I’ve been wanting to do Cert III and IV in fitness for a while now. In this post I’ll show you some of the information that I gained during my research so if you’re considering doing something similar it will be a lot easier for you to compare and choose a course best suited for you.


Motivation: Sylvia Narvaez – love love love LOVE her legs!!!



As posted on my facebook page this week – Orange and Goji Berry Whey Protein Bars from proteinpow.com

Serves 8

1/2 cup vanilla whey protein powder

3/4 cup ground almond

1/4 cup coconut flour

3/4 cup goji berries

1/4 cup lite coconut milk

1 tbsp vanilla essence

1 tbsp orange rind (I used mandarine and it worked just as good)

1/2 tsp hot chilli powder (or to taste… this is optional but gives it a nice kick!! Plus it revs up your metabolism)

50 dark chocolate

Mix all ingredients except the dark chocolate

Melt the chocolcate (I prefer to do this in the microwave but be careful not to burn it – I tend to put it on 30sec intervals to keep a close eye on it)

Dip bars into melted chocolate

Freeze until chocolate is set

Nutritional info: per 1/8 bars

Calories: 228

Total fat: 11.5g

Total carbs: 19g

Sugar: 3.9g

Protein: 11.8g


Double Chocolate Protein Muffins from theguiltlesslife.wordpress.com – these are sooooo yummy!!! I cannot speak highly enough of them, you HAVE to try them

Serves 6-8 depending on the size of your muffins

1/3 cup coconut flour (I subbed half of this with almond meal just for fun)

1/3 cup flour

1 scoop chocolate protein powder

1 tsp baking powder

1/4 tsp baking soda

4 serves Stevia, or to taste (I used 12…)

2 tbsp unsweetened cocoa powder

2 tbsp chocolate chips (instead of chips I chopped up 25g of dark chocolate)

1/4 cup nonfat Greek yoghurt

1/2 cup low fat cottage cheese (I prefer to use ‘creamed’ cottage cheese because of the texture)

6 tbsp unsweetened applesauce

1 egg

Preheat oven to 160 degrees

Combine dry ingredients in one bowl, and combine wet ingredients in a separate bowl – (I chose to put only half of the chocolate chunks into the mixture, then sprinkled the rest on top before cooking)

Add wet to dry, mixing until only just combined (overmixing = tough muffins)

Bake for 25 minutes or until toothpick comes out clean

Nutritional info: per 1/6 muffins

Calories: 153.6

Total fat: 7g

Total carbs: 12.5g

Sugar: 4.5g

Protein: 8.1g


I’ve created this table for easy comparison of the main personal trainer courses that I found, hopefully it’s helpful!!

  Max duration Cost Features Qualifications
AFA 6 months $2250 Face to face – Cert III in fitness
AFA 6 months $1200 Online – Cert III in fitness
AFA 6 months $2550 Face to face – Cert IV in fitness
AFA 6 months $1200 Online – Cert IV in fitness
AIF 6 months <$400 Face to face 2/7International recognition – Cert III & IV in fitness- Cert IV business management & sales- Master trainer
PT Train 6 months SALE$2497 Face to faceTrain children & >50 yr olds – Cert III & IV in fitness
PT Train 6 months SALE$1997 OnlineTrain children & >50 yr olds – Cert III & IV in fitness
AFN 6 months $3990 or $3290 (upfront) OnlineInternational recognition, including Canada – Cert III & IV in fitness

Useful websites that I found:

Also, some Australians may be eligible for State or Commonwealth funding (students in Qld, Vic and SA) to do the course, and if you have a health care card and cost drops even more!! For example, for me to do the online certificate III in fitness with AFA it will only cost me $150!!!


Anyway enough about that, I’m off to the gym!! xx