FitMiss Health Club in Balaclava, Victoria, Australia | Sports & fitness instruction

FitMiss Health Club

Locality: Balaclava, Victoria, Australia

Phone: +61 3 9525 4555

Address: Level 1, 232 Carlisle Street 3183 Balaclava, VIC, Australia

Website: http://www.fitmisshealthclub.com.au

Likes: 718

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• Sport & recreation
• Gym/Physical fitness centre
• Sports & fitness instruction
• Fitness trainer

24.01.2022 MEMBER SPOTLIGHT Helen Naughton ? ... With my nutrition sessions I wanted to learn & create some new food habits. Finding a good relationship with food again was a major goal. I was hoping to learn how to create some better patterns of eating without always having to tell myself I am on a diet. /? Its all about BALANCE! I love how I can still enjoy a wine and cheese board without having to feel guilty. Working with Sam has taught me that with hard work and consistency you can still enjoy those treats . Making healthier choices throughout the week with food gives me more freedom for a treat night. ? Too many to list but Italian is definitely one of my favourites. , ? During lockdown I have tried hard to make a weekly plan each week for my workouts. Making a shopping list helps with meal ideas and making those healthier choices. Having time to work on myself and my exercise definitely helps with all other aspects of my life. It always make me feel stronger and happier after a session and sets me up for whatever else the week throws at me. See more

22.01.2022 , It is so easy to look on social media and associate their results with how they exercise and how they eat and think we can achieve the exact same result if we copy what they do. Unfortunately that’s never really the case! Everyones genetics, preferences and goals are always going to be different therefore we need to learn how our body works and what we need to do to support our goals! ... What works for someone else may not necessarily work for you and that’s ok! Now is the perfect time to invest some time and energy into discovering what works for you! If you need any help please don’t hesitate to reach out! See more

21.01.2022 With gyms set to re-open from 22nd June, we want to keep you up to date with our re-opening strategy and the proactive steps we are taking to keep you safe, fit and healthy during this time! We have missed all of our amazing member’s over the last couple of months and so excited to be able to see you again soon! It has been great to see so many of you join in our Live zoom classes, recorded workouts and outdoor personal training sessions! We understand that some member’s will... not be able to recommence attendance at our physical gym for the time being. We continue to support your ability to maintain your strength and fitness during this time and assure you that ALL of our online facilities WILL CONTINUE TO BE OFFERED. For more information on our opening strategy, send us an email to [email protected]

20.01.2022 We are BACK! Re-opening 24th June! Thumbs up if you're ready to get back into your training Want some more details on how we're going to provide you with a safe, clean and motivating space to train? Check out the slides below

19.01.2022 Up and at em team! It’s Monday, new week new goals

18.01.2022 Drinking enough water is difficult enough as it is, but add in the fact that it’s freezing cold, the thought of drinking cold water isn’t as appealing is it? ’ :... 1. Add BCAA’s Branch chain amino acids are the building blocks of protein and are vital for muscle synthesis. Many of our diets don’t contain the essential branch chains, so we can supplement them in. Luckily they’re available in yummy flavours like watermelon, grape and more! Add a scoop to your water jug or to your water bottle during your next workout! 2. Set alarms Set an reminder on your phone for every hour and get a glass of water down. We should be aiming for around 3L a day. 3. Hot lemon water/tea Both of these are great options for when it’s freezing cold and are a tasty alternative to water. Tea (no milk) adds to your total daily water intake so drink up! Breakfast tea in the morning, green tea during the day and a calming chamomile and lavender at night Any other tips you have to keep you going? Comment below and share them with us! See more

17.01.2022 Give this core circuit a go and let us know how you did! ... 60 second plank 30 second side plank (each side) 45 seconds heel taps 45 seconds crunches 45 seconds walk outs 5 x through with a 15 second break in between each exercise ! See more

17.01.2022 MEMBER SPOTLIGHT We’d like to give a big shout out to Laura Wong! Laura is completing our 2021 New Year Challenge and is absolutely smashing it!... Here’s some things Laura had to say about joining the challenge: After 2020 I just wanted to get back into exercising with people and the challenge felt like a great way to keep accountable and work hard! I just want to get stronger and feel good about myself as my wedding is coming up! I've been loving all the classes and variety, HIIT is my favourite... but I don't love the ropes Well done again Laura your positivity is infectious and you are a delight to have in class and in the gym space!

16.01.2022 Refer a Friend promotion!! WIN FREE PT SESSIONS AND FREE MEMBERSHIP!! Now more than ever it is so important to stay active, strong and healthy! But with gyms closed and options limited, we would love for you to share our FitMiss Online classes with your friends! And have created an awesome promotion to help get them started! The offer:... Like this post and tag your friend to go into the draw to each win a free Online PT session! Your friend can then register via the link below to receive 1 week of FREE live zoom Online classes! Www.fitmisshealthclub.com.au/referafriend If your friend decides to continue on with the classes then you will BOTH receive a week of FREE online classes AND a FREE Online Personal Training session each! Valued at over $130! Enter as many friends as you like! You could win up to FOUR WEEKS OF FREE CLASSES AND FOUR FREE PT SESSIONS!!! Share what you love about our gym with your friends and give them the opportunity to train with us during lockdown! We would love to meet them and offer them the same personalised, positive and motivating workouts that we have been able to show our members!

16.01.2022 Our new blog post is up on our website ! Follow the link in our bio to have a read!

16.01.2022 Always speak up for what you believe in you never know how powerful the ripple may be Some thought for the day #motivation #inspiration #yesyoucan

15.01.2022 Are you struggling to stay motivated with Online exercising during lockdown? This is a problem a lot of people have come to us to try and solve! We get it- most of us would much prefer to be back at the gym right now, but given this isn't an option, there are some great steps we can follow to ensure the next 6 weeks aren't a total waste and we can still enjoy and benefit from exercising! Check out our blog below for 8 simple strategies to stay strong and fit (and motivated!) while training online! https://www.fitmisshealthclub.com.au//struggling-to-stay-m

15.01.2022 The tag your bestie competition is here on Facebook! For a chance to win a free 30 minute Personal Training session for you and a friend just complete these three simple steps: 1. Follow us on Facebook 2. Like this post... 3. Tag a friend in the comments below (you can tag as many friends as you like) For additional entries: - comment on or share any post until the 2nd of September There will be two draws per week over the next two weeks Good luck

14.01.2022 ( ) The word fat generally has negative connotations but did you know that the macronutrient is vital to our health and wellbeing? :... 1. Saturated fats 2. Monounsaturated fats 3. Polyunsaturated fats 4. Trans fats There are good fats and bad fats. Saturated and trans fats are the ones we need to try and avoid as these are the ones that can lead to health issues such as high cholesterol and heart disease. Trans fats are generally found in baked goods such as doughnuts, cookies etc as well as fast foods and fried things. These should be avoided as much as possible. Saturated fats are found in dairy products like butter, cheese, ice cream etc and animal fats such as fatty meats etc. While these should be limited when possible, you can enjoy them in smaller quantities. Monounsaturated fats are found in most plant based foods such as avocados, nuts and oils and can be enjoyed as part of a healthy diet. Polyunsaturated fats are found in fish like salmon and can also be found in some vegetables like dark leafy greens. Remember, it’s not always about avoiding foods completely. It’s about enjoying a healthy and nutritious approach to food and enjoying a treat every now and then See more

12.01.2022 Have you tried a LIVE Zoom class yet? If not, these could be the perfect way to stay motivated, fit and strong over this 6 week lockdown! Have a read about how our live zoom classes have helped FitMiss member Jacqui stay accountable over lockdown! Send us a message to organise your FREE trial class today!

12.01.2022 Member Spotlight Shout out to Bella this week!! She is 3 weeks into her 6 week "Lockdown Challenge" and her constant hard work with her exercise and nutrition has led to some amazing progress so far! 3cm lost from her waist already after 2 weeks and another 3.5cm from her hips! Bella is also seeing huge increases in her fitness over this time! Well done Bella we have all been super impressed with your dedication and commitment not only in the first 2 weeks of the challenge but throughout your entire time you have been at Fitmiss! We can't wait see how you go during the rest of the challenge!

11.01.2022 #foodiefriday Cold mornings call for a warm bowl of oatmeal Tag us in your creations! ... : - 1/2 cup old fashioned oatmeal - 1 cup water - 1 cup fresh peaches, chopped into small chunks and divided - 1/2 cup fresh blueberries, divided - 1/2 teaspoon vanilla extract - 1/4 teaspoon cinnamon - 1/2 Tablespoon ground flaxseed - 1 Tablespoon almond butter (or other nut butter) : 1. Add oatmeal, water, 1/2 cup peaches, 1/4 cup blueberries, vanilla and cinnamon into a small saucepan. 2. Cook over medium heat for 5-10 minutes or until oatmeal has thickened and is the consistency you like. 3. Spoon into a serving bowl. Top with remaining peaches, blueberries, ground flaxseed and nut butter. Enjoy! See more

11.01.2022 Looking for a quick easy breakfast to change it up?! We got you Save this and give it a go let us know what you think #overnightoats #healthyrecipes #peanutbutter #fitmiss #gymstkilda #femalegym

10.01.2022 #foodiefriday Here at Fitmiss, we believe that the key to a healthy and happy life is everything in moderation. We believe in treats every now and then but also understand that when those cravings kick in, it can be hard to resist reaching for something sweet! ... Here are some tips to prevent cravings when possible: Drink water Sometimes we’re not actually hungry. Our body sometimes confuses thirst with hunger so if you feel a craving coming on, try drinking a glass of water and waiting a few minutes to see how you feel. Consume more protein Eating more protein can help satisfy hunger and keeps us fuller for longer. Try a high protein yummy breakfast such as greek yogurt and fruit or a protein smoothie as a great nutritious way to start your day. Find healthy alternatives Cauliflower crust pizza, protein ice cream, low carb chocolate - yes these things exist! Try googling your favourite meal and adding healthy to the end of it for some great alternatives! Avoid getting extremely hungry Sometimes when we’re super busy, we forget to eat and that’s normal but when we remember how hungry we actually are, that’s when you think I could really go for a burger and fries right now. Make sure you eat regular and nutritious meals to keep this from happening. Fight stress Often when we’re stressed, food makes us feel better but if you’re stressed all the time, you can’t always rely on yummy sugar filled foods to boost your mood. Make sure you take some me time to unwind and destress before giving into your cravings. Don’t buy the food you crave If an item you crave is readily available at home, we are so much more likely to give in to that craving and eat it. So make sure you don’t have easy access to it. Use it as a reward If you’re craving something and that craving won’t go away, use that food as a reward. For example, I’ll walk to the shop to go buy that chocolate. If I do a workout today, I can have that doughnut etc. Allow yourself you give in Sometimes we just have to treat ourselves! See more

10.01.2022 Your # tip: Having healthy meals prepped and ready to go is the easiest way to ensure you are reaching for nutritious food when you’re hungry. It can take a chunk of time but once you manage to get into a rhythm and now what to cook and how to cook it, it’ll be done in no time at all ... Find a nice template on Pinterest and think about what you feel like eating, how long you can dedicate to cooking and how many meals you need to make (it’s probably easier now that most of us are working from home) but planning ahead never hurt! Make sure each meal contains protein, vegetables and a carb source. Try avoid cooking with excess salt as we usually add salt to our meals when we heat them up anyway! Whether you do it on a Friday afternoon to last the weekend or a Sunday night to start the week, set yourself a time to do all your prep so it becomes part of your weekly routine Before you go out and buy what you think you need, make a list and then check through what you already have at home (anyone still hoarding rice or pasta from the last lockdown?) Track and record your favourite meals and a recipes so you always have a go to idea when you start running low! Not only does this minimise the time you need to leave the house, it also means you are more likely to only buy what you actually need Cook things that you can use for multiple recipes. Eg chicken can be used as a roast, cut up in a salad, chicken tacos, chicken pizza etc. Eg. Quinoa/rice and veggies be used in salads, stir fries, scrambles or grain bowls Don’t think of it as a chore or task you have to complete. Pour a glass of wine, listen to your favourite music and enjoy it See more

09.01.2022 ’ Fruit often gets a bad rep because it’s loaded with sugar and carbs (both the good kind) so here are some reasons why you should be incorporating more fruit into your daily diet: 1. The natural sugars are a great way to curb cravings for other sweet things like chocolate ... 2. Fruits provide fibre that helps fill you up and keeps your digestive system happy and working to it’s full capabilities 3. Eating a diet rich in fruit and vegetables may help reduce the risk of diseases like high blood pressure, heart disease and some forms of cancer 4. Fruits contain an abundance of vitamins and minerals that are vital to a healthy and functioning body 5. They’re low in calories and make a quick, healthy convenient snack on the go! 6. The water content in fruit can make your skin glow and hydrates it at the same time 7. Fruit contains the energy you need to get through your workout and your day! What’s your favourite fruit? Let us know See more

08.01.2022 We all know that nutrition is important for our overall health and wellbeing but it’s important for a healthy, glowing skin too : 1. Fatty fish such as salmon ... 2. Avocados 3. Sunflower seeds 4. Walnuts 5. Broccoli 6. Sweet potato 7. Tomato’s 8. DARK CHOCOLATE See more

05.01.2022 2021 New Year Challenge Review We had 17 challengers take part in our 2021 New Year Challenge and what a way to start the year Congratulations to @i.b.naylor3 for taking out the challenge! ... Big shout out to our runner ups Judy, @laura_rose_wong and @gracemewong Review - a total of 348 gym attendances in the 6 week period - everyone improved in at least 2 of the 4 fitness tests - a total of 20.5 kgs lost Everyone put in such an amazing effort and we are so proud of you all! Keep it up and bring on the next challenge

03.01.2022 Is snacking ruining your goals? It's so much harder working from home when the fridge is so close! We have come up with 4 simple ways you can reduce your snacking and get back on track with your fitness goals! Check it out in our blog below! https://www.fitmisshealthclub.com.au//is-snacking-ruining-

03.01.2022 Christine Culhane ? ... I wanted to keep training so I didn’t lose what fitness I had achieved. It’s gets lost very quickly and is a long road to restrain. ? My training sessions challenge me so much more than I would myself. The trainers are so creative in developing sessions that are challenging but doable. Who knew you could do so much with a band and a pair of dumbbells? There is also a level of external accountability. Even if tired I’m energized by the sessions. ? I stay motivated because the trainers make the sessions fun by encouragement and humor to keep you engaged. I have successfully performed some exercises I never thought I ever would. See more

03.01.2022 Are you struggling to be productive? Since lockdown kicked in and we were all pushed indoors, we are finding that our regular morning routines have gone out the window. The good news is that you don't have to stay in this unproductive state! Check out our blog for 6 simple steps to creating a morning routine to improve your day! https://www.fitmisshealthclub.com.au//6-steps-to-creating-

02.01.2022 Special mention this week going out to Grace Wong, she does shift work and squeezes in workouts whenever she has time! Amazing work Grace, keep killing it! ? ... Lol, I try but I don't always find the time. There were weeks when I worked out once a week and some workouts were only 15 mins and half finished because that was all I could give. But I tell myself to keep showing up and not give up. Each time I do, I give all that I have. Plus, knowing there's cake waiting whether I finish the workout or not, is always a bonus. ’ / / ? I like the variety of exercises and paces. You could work on strength one day, cardio/boxing the next and then stretch/meditate (yes, that counts as a workout) the day after. All the trainers at FitMiss are also amazing at continually encouraging you to keep active, especially for your mind in this difficult season of lockdown. ? I'm starting to like dead lifts. But I'm waiting for the day we get to do boxing (post lockdown). ? Anything that requires a sustained position. I'm always shaking and wanting to quit in the first 30 seconds but luckily, Sam keeps chatting to distract me and is always encouraging me throughout it and somehow, before I know it, it's over! See more

01.01.2022 Are you putting in the hard work but not seeing results? There are certain factors that hold people back and prevent them from achieving their goals. Here are the 10 most common things to avoid and get you back on track! Check out the link for details ... https://www.fitmisshealthclub.com.au//10-reasons-you-re-no See more