CHONTEL DUNCAN @chontelduncan
12 Posts
772k Followers
450 Following
🇦🇺 Co founder of @HIIT_Australia (4x locations) 💍 @sam_hiitstation  💙 Mum of 2 💧@SWEAT trainer 🏋️‍♀️Creator of #FIERCE 1.0 & 2.0 training programs
12 Posts
772k Followers
450 Following
🇦🇺 Co founder of @HIIT_Australia (4x locations) 💍 @sam_hiitstation  💙 Mum of 2 💧@SWEAT trainer 🏋️‍♀️Creator of #FIERCE 1.0 & 2.0 training programs
FIERCE 2.0 WEEK 23 - TABATA Hope you're ready for this one!!! 1. Burpee tuck jump 2. Bar throws 3. Mountain climber 4. Alternating squat and lunge 5. Ab bikes 6. Squat thrusters 7. Ankle taps 8. Single-arm snatch Repeat each exercise four times through before changing to the next exercise. Each exercise is to be completed for 20 seconds ON with 10 seconds rest. (4 rounds) For more FIERCE workouts simply click the link in my bio or head over to @sweat #SWEAT #FIERCE #FIERCECOMMUNITY2019 www.chontelduncan.com/app
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Hey friends, My new BLOG is now live! If you would like to read any of my past blogs I have now set up in my highlights section one specifically for my blogs. A topic very important is the freedom to live our happiest life, which is (for me) when I am living my healthiest. That means being able to enjoy ice-cream with my babies on movie night. Also ’KEEPING THINGS REAL’ and why ‘PERFECT IS NOT THE GOAL’. Boil the jug, pour yourself a tea, sit back and enjoy a read. Would love to know your thoughts and of course any specific topics you would like me to touch on. Have the most incredible week guys! #FIERCEcommunity2019 #SWEAT @SWEAT www.chontelduncan.com/app Photo credit @theplantfriend
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Have you ever been so close to the end of a workout, where your body starts running out of gas? You push, but very little happens, so your mind takes over. It gives you two options... 1. You can stop now, you've done great, be happy with what you did, who cares. 2. This tiny faint voice appears saying ’count to three and get back up, you are almost there, don't be a quitter.’ When you put your mind to it (to anything) greater things happen, it's where the magic happens. Tell yourself ’I’m stronger, braver and smarter than this.’ www.chontelduncan.com/app Photo @gvoquotes
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Check out one of our #FIE#FIE#FIERCE mamas Brooke from @flabtofitmummaof3 and her unbelievable journey so far. I still have to pinch myself whenever I see #FIERCE family journeys. You guys work so hard and have such big hearts opening-up being authentically YOU in every way. I think what I find so inspiring, is reading your posts each week & connecting with you all on such a personal level. We all have one thing in common and it's what we all are capable of becoming and that is #FIERCE THANK YOU FOR SHARING YOUR JOURNEY BROOKE. To join the FIERCE family click the link in my bio, my FIERCE programs are exclusive to the @sweat app. #SWEAT #FIERCECOMMUNITY2019 #FIERCERESULTS www.chontelduncan.com/app
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Spoilt rotten with the presence of these gorgeous women, as I got the pleasure to take them all through an intimate @hiit_capalaba @hiit_australia work out for Active Nation Day. What a beautiful way to start my Sunday alongside my number 1 @sam_hiitstation Encouraging everyone to practice self-love through movement, giving ourselves encouragement, confidence, patience & kindness. Being active is most certainly one of THE most powerful ways to uplift your spirits, mind, motivation & well being. Happy Sunday 🥰 #ACTIVENATIONDAY #HIITSTATION #HIITCAPALABA
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Thank you to everyone who came along for our first HIIT CHALLENGE INFORMATION SEMINAR. We were very excited to see you all there especially having that our next round is completely booked out. There is nothing more motivating than to see people through our 56-day challenge. Bring on the next challenge which I am participating in too. @hiit_capalaba
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FIERCE 2.0 WEEK 22 FULL BODY AMRAP (As Many Reps As Possible) One of my favourite styles of HIIT to train is an AMRAP. AMRAP 1 *4 exercises/ 50sec per exercise •Kettlebell swing •Shoulder raise •Jump lunge •Renegade row AMRAP 2 *4 exercises/ 50secs per exercise •Goblet squat •Front raise •Tricep kickback •Weighted star jumps AMRAP 3 *4 exercises/ 50sec per exercise •Sled push •Bicep curl •Glute bridge •Tricep push-up This workout can take you anywhere from 35-45mins to complete. My two FIERCE programs are exclusive to the @sweat app. #SWEAT #FIERCE #FIERCECOMMUNITY2018 www.chontelduncan.com/app
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HAPPY FRIYAY!!!!! A sunny 23 degrees (celsius) today getting me very excited for a beautiful weekend ahead...and this photo of tropical coconut chia pops gives me summer feels where I just want to sit around my pool in the sun with my family. ’It's a good day to be alive’, this is what I tell myself every morning I wake up. Starting my day with one positive affirmation helps set me up for the day ahead. Positive affirmations can help you to challenge and overcome self-sabotaging and negative thoughts. When you repeat them often, and believe in them, you can start to make positive changes. Comment and share a positive affirmation below, I love them and know that they will help someone out there reading this. www.chontelduncan.com/app Photo credit @choosingchia
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