Burn with Christine & Kim

Burn with Christine & Kim ◽️Personal Training
◽️Small Group Training
◽️Nutrition

11/09/2026

FOAM ROLL FRIDAY - LATS
This week coming to you from the Gold Coast 🌴☀️

Your lats are the big muscles that run from your upper arm, underneath your armpit and down the side of your back. They help pull your arm down and back, so they get a fair workout with things like pull-ups, pulldowns, rows and hanging.

If you’re doing a lot of upper body training, they can start to feel pretty tight.

In this week’s video, I’m showing you 3 simple ways to work on them:

- Foam roller
- Ball release
- Pole lat stretch

Save this one for the next time your lats are feeling tight and give it a go 👌🏽

04/09/2026

FOAM ROLL FRIDAY - QUADS

Got tight quads? Try this

👉🏼Foam roll - Start with 3-5 minutes on each quad, moving slowly and spending a little extra time on any areas that feel particularly tight.

👉🏼 With the ball - 30-60 seconds on each side. This lets you get a little more targeted with those stubborn spots.

👉🏼 Banded hip extension - Finish with 2 minutes on each leg. The band helps create a little more space at the front of the hip while you work into hip extension.

Now if the foam roller feels unbearable.. this simply means you need to do it more & by more EVERYDAY 😉

I’m SO excited to officially introduce you to Emily, our nutritionist for the upcoming BURN RESET challenge!🔥You can tra...
02/09/2026

I’m SO excited to officially introduce you to Emily, our nutritionist for the upcoming BURN RESET challenge!🔥

You can train as hard as you like, but if your nutrition isn’t supporting your goals, you’re never going to get the results you want.

BURN - THE 10 WEEK RESET CHALLENGE Another year, another challenge… but this time, I’ve changed things up a little. This...
30/08/2026

BURN - THE 10 WEEK RESET CHALLENGE
Another year, another challenge… but this time, I’ve changed things up a little.

This is for busy women who are sick of trying so hard, not seeing the results they want and constantly feeling like they’re starting over!

Over the 10 weeks, you’ll have structured strength training, nutrition coaching and accountability to help you actually make progress.

Because everyone has different goals, there are 3 different programs to choose

💪🏽 BUILD - Your focus is building strength + muscle
🔥 BURN - Your focus is losing body fat + maintaining muscle
⚖️ BALANCE - Your focus is improving your nutrition, fitness and habits.

More details to come… including our new nutrition coach, who I’m so excited to have on board for this challenge!

If you’re interested, register your interest through the link in my bio ☺️

28/08/2026

FOAM ROLL FRIDAY — SHINS
(TIBIALIS ANTERIOR)

After a week of box jumps, let’s give those shins some love 👀

The tibialis anterior runs down the front of your shin and works hard to control your foot and ankle especially when you’re running, jumping and landing.

I’m showing you a few different ways to work the area:
👉 Foam roller
👉 Ball
👉 Ball + ankle movement
👉 Rolling pin if you don’t have a ball
👉 A simple stretch to finish

If you get tight or achy shins, or spend a lot of time running, walking or jumping, this is one area that’s often overlooked.

27/08/2026

AUGUST - CLIENT OF THE MONTH
⭐️ KERRIE ⭐️

21/08/2026

Foam Roll Friday - PSOAS

The psoas is a deep hip flexor that connects your lower spine to your thigh bone. It works every time you lift your leg, walk, run, go up stairs and squat.

This week we’re working into the tissues around the psoas with 3 different tools 👇🏼

1️⃣ LACROSSE BALL

Lie on your back and place the ball a couple of centimetres outside your belly button.

Use your hands to control the pressure and gently sink into the tissues. Once you find an area that feels restricted, move your leg around bend the knee, drop it out to the side or move it from side to side.

⏱️ Spend around 2–3 minutes exploring the area.

2️⃣ FOAM ROLLER

Lie face down with the roller underneath the front of your hip/abdomen.

Use your arms and opposite leg to control how much bodyweight you’re putting through the roller. Slowly move around the area until you find a spot that feels tight or restricted.

Once you find it, pause and add some movement through your leg while maintaining the pressure.

⏱️ Spend about 5 minutes here.

3️⃣ SOCCER BALL

Now we’re moving from the foam roller to the soccer ball.

The smaller contact point allows you to apply more focused pressure to specific areas around the abdomen and front of the hip.

Slowly move side to side and explore the area rather than just sitting on one spot.

⏱️ Spend about 5 minutes here.

You may notice afterwards that your hip feels less restricted and that movements like hip extension or bringing your knee towards your chest feel more comfortable.

⚠️ warning - this can be INTENSE. 😳 Because you’re working through the abdomen and deep tissues around the hip, it can feel very uncomfortable and for some people, even make you feel a little nauseous. 🤢

Address

Brendon Avenue
Wollongong, NSW
2526

Opening Hours

Monday 5am - 7pm
Tuesday 5am - 7pm
Wednesday 5am - 7pm
Thursday 5am - 7pm
Friday 7am - 5pm

Telephone

+61421653779

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