Pink Battalion Fitness HQ in Tamworth, New South Wales | Sports & fitness instruction

Pink Battalion Fitness HQ

Locality: Tamworth, New South Wales

Phone: +61 438 299 640

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

25.01.2022 PBF PODCAST | EP 42 NOW AVAILABLE Confidence is the topic of the week - what is it, how to build it, what erodes it, etc, etc... Plus there's a smattering of off-topic conversation while sipping from our official PBF podcast wine glasses, including: Self-help books Kev's heart attack Sun In ... Phone sex lines Subscribe wherever you get your podcasts or listen here.

25.01.2022 I am a fan of a tray bake and this salmon one was a bloody winner. In a pan lined with baking paper, scatter about some brocollini, a punnet of cherry toms, chopped garlic, sliced red capsicum, sliced red onion and splash balsamic vinegar, salt, pepper and oregano over the lot. Cover with foil and bake until veggies look about 3/4 done. Don’t ask me how long this takes, as our oven is close to shitting itself...#deathsdoor... Toss salmon fillets on top on their sides or skin up, drizzle with more balsamic, salt and pepper and bake until it’s done Toss over a handful of pitted olives, some grated parmesan and a few tablespoons of pine nuts and pop it back in till cheese melts. If you don’t like salmon, (*shakes head*) you can also use chicken thighs. #winnerwinnersalmondinner

25.01.2022 If you’re struggling to get through to the end of the year, here’s a little video of me axing myself to brighten your day #yourewelcome #sumsup2020

24.01.2022 PBF Babes know how to ‘bring a plate’ to the Christmas party circuit #eatyourveggiesbitch . This beautiful healthy creation by Nyree Saban makes me feel like a proud mum I’m not suggesting you can’t eat treats over this period, but if you’ve got a busy social schedule, it’s a pro move to make some healthier switches to get you across the finish line. #moderation

24.01.2022 @nyreesaban absofuckinglutely smashing it in this mornings class with @lovelanajade Nyree is 11 months post partum and she trained under Lans, who is accredited in pre and post natal training (through @bodybeyondbaby )until 36 weeks gestation. Training with a qualified trainer while pregnant and when you return to the gym post bub, is paramount for your health and safety and that of your baby. ... We require all of our post natal mums to undergo a thorough post natal examination with our Women’s Health Physio friends at @proactivephysio_tamworth . That way we know what is actually going on internally and can program accordingly. Likewise, pregnant mums must have written clearance from their health professional to train with us. Ny followed all of the rules throughout her pregnancy. She listened to her body and Lans kept her programming suitable for each stage of her pregnancy. Here she is, Yarni’s bad ass mumma

22.01.2022 Tutorial on how to change bed linen with a dog that will. not. budge #adoptdontshop

21.01.2022 Socially distanced fitness... No sharing or double handling of equipment during workouts or classes but with a plethora of equipment everyone still gets a full, challenging, individualised workout.

21.01.2022 PBF PODCAST | EP 43 NOW AVAILABLE $$$s are pretty tight for everyone at the moment so Sami shares some of her budget beauty essential recommendations in this week's podcast, plus we cover a lot of off-topic ground, including: Tags on clothes Soap vs shower gel RIP Aapri ... Ken Done Subscribe wherever you get your podcasts or listen here.

20.01.2022 PBF PODCAST | EP 56 NOW UP! We're back for 2021 after a summer break and for the first ep of the year, Sami looks at some of the reasons why her clients decide to continue living healthy (that doesn't include losing weight!). And there's plenty to catch-up on from Christmas, including such topics as: Caravan parks Dry January Haberdashery stores ... Eric Bana: hot or not? Subscribe wherever you get your podcasts or listen here.

20.01.2022 PBF PODCAST | EPISODE 54 In the second last PBF poddy for 2020, we look at the phenomenon of women wanting to go back to their "pre-baby body" and why it's all a bit bullshit. Plus there's smattering of off-topic chat that covers: Flat caps The high horse alarm's back ... Birth recipes Jade Hurley Subscribe wherever you get your podcasts or listen here.

18.01.2022 PBF PODCAST | NEW EPISODE DROP! It's a pretty relaxed ep this week as we reflect on things we used to do that we can't effing believe was perfectly acceptable. Continuing with the relaxed vibes is a fair bit of conversation deviation, including: Reality TV 'Bumming' things Fresh cow milk ... Weird implants Subscribe wherever you get your podcasts or listen here.

18.01.2022 CONTACTLESS, COVIDSAFE WORKOUTS @ PINK BATTALION Every session at PBFHQ is now 100% contactless, including: Each PBF babe has their own allocated equipment to use during their workout, which means zero double handling or sharing. Every. Single. Item. is disinfected after each session with our ghostbustery (or virusbustery) ULV electrostatic fogger A large carpark means clients can wait in their car until our trainers open our doors to let them in. This st...ops unnecessary interaction between clients before sessions and also prevents contact with clients in earlier or later sessions. Classes, as always, are capped at 10 babes, with pre-marked, socially distanced workout areas clearly marked. If you're nervous about returning to the gym, rest assured that we've absolutely got you covered.

17.01.2022 PBF PODCAST | EPISODE 53 The delightful Casey Jones from CarterNutrition joins us again to answer your questions about kids' nutrition. She's also up for non-nutrition chat, which covers: Customer service Jaffles ... Mother-in-law meal expectations Limewire Subscribe wherever you get your podcasts or listen here.

16.01.2022 It’s back, Christmas week at PBF and every year I drag out the festive workouts Save this for the break if you’re travelling as it can be done with body weight only. 12 DAYS OF CHRISTMAS ... 1. Burpee 2. Push ups 3. Ankle reach sit up L/R 4. Lunge L/R 5. Frog squats 6. Split stance RDL L/R 7. Jumping jacks 8. Body weight T raise (thumbs up ) 9. Sea turtles/swimmers 10. Body weight leg press 11. Banded glute bridge with abduction at top 12. Mountain climbers HOW TO DO IT On the first day of Christmas you do exercise 1. On the second day of christmas you do exercises 1 and 2. One the third day of Christmas you do exercises 1,2 and 3 You get my drift? It builds up in intensity and if you work hard, you’ll get it done in under 30 mins

16.01.2022 Today is International Women’s Day and never ever have I given so much thought to what it is to be a woman in this world. Feminism is about equality and although we’ve come a fucking long way, women are not equal to men, not by a long shot. In Australia one woman a week dies at the hand of a current or former partner.... Two out of every 10 women over the age of 15 are the victims of sexual assault. That’s not to mention the cases not reported. One in 3 women have experienced sexual harassment in the work place. And if you’re a woman and haven’t directly experienced these things, I can pretty much guarantee that you’ve been in situations involving men where you have felt unsafe, disrespected or powerless - been subjected to sneers and lears, wolf whistles, suggestive or sexist ‘jokes’. Derogatory comments about your appearance, your weight, your body shape body, your clothing. These things rarely happen to men and if they do, it pales in comparison to the shit that women put up with over the course of their lives. It’s relentless. I’m tired of hearing of another woman or girl raped, another woman slain, more victim shaming. Why was she out so late?? Why was she so drunk?? I’m sick of blood boiling comments like that from the Chief of the ADF on how to stay safe like avoiding alcohol, not looking too attractive and heading home at the stroke of fucking midnight . Sure, International Women’s Day is a time to reflect of the amazing women in our lives, the women who we have crossed paths with who have made our world a better place and inspired us. But it it also a time to think about the fight that still needs to be had, by women and feminist men (yes they exist). We need to work towards erasing these types of crimes and prejudice against women, so we, or at the very least, the women of the future, our children, can ACTUALLY live their lives free of misogyny, as equals in this world. It starts with men.

15.01.2022 PBF PODCAST | EP 37 NOW AVAILABLE Sami's pet peeves has been one of our most popular episodes so we're back for part two, because there's plenty of peeves to still cover. As well as getting our angry pants on, there's much diversionary conversation, including topics like: Woodles New York dawdlers Dead at the wheel ... Jimmy Smits Subscribe wherever you get your podcasts or listen here!

15.01.2022 PBF PODCAST | EP 46 NOW AVAILABLE Knowledge is power when comes to safe exercise pre and post pregnancy, and there's a heck of a lot of misinformation about. This week we're joined by Jen Dugard of Body Beyond Baby to chat all things pregnancy and exercise...as well as some off-topic chatter, including: ALDI chats Gladys Feet week ... Parallel imports Subscribe wherever you get your podcasts or listen here.

14.01.2022 Hellooooo 2021 and hellooooo Facebook! I’ve had a little break from my socials for the last two weeks, and Lord, I have to say, it’s been fucking magic Two weeks with my fam, at home, sorting our house, re-styling our bedroom () chilling, sleeping and binging TV series. ... 2020 was definitely a cluster-fuck and I somehow, still managed to nail every goal I set for myself this time last year, so it’s gooooo time again, regardless of what the universe throws at me. #illhaveago I have a list as long as my arm of shit I want to get done this year and funnily enough, as a fitness pro, none are fitness related A random selection of things I’m attacking this year are: Buy a property in the city Learn an instrument Teach my kid to cook a solid repertoire of healthy meals No clothes shopping (I have tried this MANY times before but this year I am determined to nail it!) More study #thefuck?! Manage my stress better with more alcohol free days and a fuck tonne less time spent on social media. So hit me with it, what are you going to do this year to improve your world ? #pinkbattalionfitness

13.01.2022 PBF PODCAST | EP 39 NOW AVAILABLE What's some of the things Sami loves? This week is full of random mutterings why things float her boat. Plus, there's scenic route conversations including: Thermomix & Dyson owners Denied seeing Madonna 80s action movies ... White lies Subscribe wherever you get your podcasts or listen here.

13.01.2022 the PBF podcast | Ep 40 behind the scenes Mrs Rigby, I can assure you that this baby is not coming out of your fanny Available wherever you get your podcasts.

13.01.2022 PBF PODCAST | EP 41 NOW AVAILABLE We're joined this week by a PBF babe who shares her journey of losing 40+ kilos. Off-topic chit chat isn't excluded however, covering: Cheese cubes 'Meeting' Michelle Bridges ALDI hacks ... Year 12 formals Subscribe wherever you get your podcasts or listen here.

13.01.2022 I’ve been feeding Moira the Magpie intermittently for the past couple of weeks. She always travels solo and takes the food back to the nest. Yesterday she sang to let me know she’d arrived on the back patio and today, I was alerted to her presence by an ALMIGHTY FUCKING CACOPHONY because not only did she bring her husband Johnny, but also David and Alexis Any way, I feel pretty honoured that she brought the family to visit and I’m going to buy them a bird bath on the weekend so they can have magpie pool parties and I’ll supply the snacks and drinks.

12.01.2022 PBF PODCAST | FINAL EP FOR 2020 It's a relaxed final episode before we take a summer break and we delve into Christmas traditions people have - seafood or roast, champagne with present opening (the answer's yes BTW), dinner or lunch, does Santa wrap presents? If those questions weren't big enough, we also cover: Knees-ups Fattest town in Australia 'Seeding' events ... Ambrosia salad Subscribe wherever you get your podcasts or listen here.

12.01.2022 @nyreesaban absofuckinglutely smashing it in this mornings class with @lovelanajade Nyree is 11 months post partum and she trained under Lans, who is accredited in pre and post natal training (through @bodybeyondbaby )until 36 weeks gestation. Training with a qualified trainer while pregnant and when you return to the gym post bub, is paramount for your health and safety and that of your baby. ... We require all of our post natal mums to undergo a thorough post natal examination with our Women’s Health Physio friends at @proactivephysio_tamworth . That way we know what is actually going on internally and can program accordingly. Likewise, pregnant mums must have written clearance from their health professional to train with us. Ny followed all of the rules throughout her pregnancy. She listened to her body and Lans kept her programming suitable for each stage of her pregnancy. Here she is, Yarni’s bad ass mumma

12.01.2022 PBF PODCAST | EP 40 NOW AVAILABLE This week is all about giving the dads some love and reflecting on what we've learnt from them over the years, as well as taking some diversions in thought, including: Firm nutsacks Shit Christmas presents Helping with homework ... Being the eldest child Subscribe wherever you get your podcasts or listen here.

12.01.2022 PBF PODCAST | EP 47 NOW AVAILABLE The delightful and uber knowledgeable Casey Jones from CarterNutrition joins us in the pink room this week to answer listener questions...and partake in some broad brushstrokes of conversation, including: Reality show ideas Milk drinkers Hiking with Sami ... Zoom shenanigans Subscribe wherever you get your podcasts or listen here.

11.01.2022 PBF PODCAST | EPISODE 53 The delightful Casey Jones from CarterNutrition joins us again to answer your questions about kids' nutrition. She's also up for non-nutrition chat, which covers: Customer service Jaffles ... Mother-in-law meal expectations Limewire Subscribe wherever you get your podcasts or listen here.

11.01.2022 @whatkateate_ and I will get our buns out in the sun at ANY given opportunity. Body confidence can be a bit of a ‘fake it till you make it’ kind of situation and it’s mind blowing how much your friends body confidence can positively, or negatively affect you. You absofuckinglutely can take on your friends body issues if you hang with and listen to them often enough and it bounces both ways. ... When you hang with the right crew, who understand all bodies and buns are worthy of sun , you’ll be living your best, confident life in no time #bodypositivity

10.01.2022 PBF Babes know how to ‘bring a plate’ to the Christmas party circuit #eatyourveggiesbitch . This beautiful healthy creation by Nyree Saban makes me feel like a proud mum I’m not suggesting you can’t eat treats over this period, but if you’ve got a busy social schedule, it’s a pro move to make some healthier switches to get you across the finish line. #moderation

10.01.2022 Baby girl Elsie loves coming to training at #PBFHQ We run two classes a week at 9.30am on Tuesday’s and 9.30am on Wednesday’s where non mobile babies are welcome . If you’d like to gently get back into fitness and regain some strength post bub, shoot me a DM for deets ... These classes, run by a @bodybeyondbaby pre and post natal accredited trainer, are also suitable for pregnant mums

10.01.2022 PBF PODCAST | EP 36 NOW AVAILABLE We try and break down the basics of nutrition into itty, bitty, bite size pieces during this week's podcast, while also snacking on some creative conversation, including: Sleepy hamlets Sneaky sneans Crumpets ... Icebreakers Messy chefs Subscribe wherever you get your podcasts or listen here!

10.01.2022 Shitting, it’s an essential part of good health but sooooo many women are constipated, only passing a motion every few days, which to me, is the stuff of fucking nightmares . I don’t count calories, because most of my food choices are solid, but I do count grams of fibre, because shitting is fucking marvellous and needs to be a regular occurrence . A good shit daily will put a definite pep in your step folks. 25 grams of fibre a day is recommended for good health for a... females, but I shoot for 30 grams as a minimum because being constipated will literally tilt my world on its fucking axis and turn me into a FUCKING HORRIBLE HUMAN. Anyway, this cereal from Woolies is cheap at $3.15 for a 500 gram box One cup of this bran gives you TWENTY FUCKING SEVEN grams of fibre for only 190 calories. And it is lower in calories and sugar and higher in fibre than Kellogg’s All Bran When increasing fibre, please please, drink more water. Poo needs water to help it along, so drinking plenty of water each day is essential . We talked all about pooing in depth, the types of fibre you need to be eating and other things to help you shit like the winner you are, in Ep 27 of the PBF Podcast. If you’re having trouble shitting, have a listen .

09.01.2022 Healthier chicken shnitty In a bowl, throw some almond meal, salt and onion powder. Mix it through and simply press breast pieces in to coat both sides. In a pan over medium heat add around a tablespoon of olive oil and throw your shnitty’s in. Then use rice bran oil spray to lightly coat the top side, ready for flipping. ... Served on steamed mashed cauli (I only add salt, pepper, onion powder and chives and blitz with a stick mixer) a bed of rocket , steamed baby beans and a few toasted almonds for #eatlikeyougiveafuck

09.01.2022 PBF PODCAST | NEW EPISODE AVAILABLE! This week Sami plays a game of 'Calorie Swap', where she gives you tips on some easy substitutions you can make everyday. Plus there's the usual off-topic chatter, including: Spending habits Food freebies 'Curl puss puss' ... Supermarket opening hours in Queensland Subscribe wherever you get your podcasts or listen here.

08.01.2022 PBF PODCAST | EP 49 NOW AVAILABLE This week we catch-up with our American Political Correspondent (and Sami's own trainer), Marshall Roy, who is in the battleground state of Pennsylvania to get a firsthand insight into the US election. But it's not all about politics, with other topics covered such as: Pillow fights Freeballin' Democracy sausages ... Xmas eve Subscribe wherever you get your podcasts or listen here.

07.01.2022 PBF PODCAST | EP 34 NOW AVAILABLE We're back in the pink room this week to check in on our friends who are locked down in Melbourne. How's the second lockdown compare to the first, what's the mood around the city, and do Victorians find the Victorian memes as funny as the rest of Australia are just some of the territory we cover during this wine-time welfare check. Plus there's many, many deviations in conversation, including: Mazda jelly bean cars Bedazzlers and d...uffle bags Couples working from home Quarantine food Cows on golf courses Subscribe wherever you get your podcasts or listen here!

06.01.2022 PBF PODCAST | EP 48 NOW AVAILABLE It's been a slack week so we spend the podcast recommending our favourite TV shows, which means we also get to explore a myriad of other bits and pieces, including: Fireworks and cracker night Kev's Dad interrupts the podcast Craig, not Creg ... Meeting KITT, the Knight Rider car Subscribe wherever you get your podcasts or listen here.

06.01.2022 PBF PODCAST | EP 58 NOW AVAILABLE! This week we're joined by Glamour Empire's Susie Slack-Smith in the pink room to talk all things make-up fundamentals as well as a few other things, including: Critter cohabitation TABU Remembering Jamberry ... The Eric Bana debate continues Subscribe wherever you get your podcasts or listen here.

06.01.2022 Carmel Neal has been a loyal PBF Babe for many many years, consistently training at 5am, 5 days a week, even during lockdown. In fact, I took one week off and she convinced the other 5am girls do their own Zoom classes!! Carmel is 59 years old and a beautiful example of how it is never too late to get strong, to build muscle and feel like a fucking boss. As it turns out, Carmel has quite a following of people outside of PBFHQ, who are just as inspired by her as we are#pbf...babe So here she is, Carmel the Unstoppable, the epitome of GRLPWR, doing what she LOVES, deadlifting 75 kg, five, fucking, times like the Queen she is

06.01.2022 Today is apparently International Dog Day but honestly, every day in our house is allll about our dogs. I grew up with dogs and cannot imagine a life without them. I’ve loved many dogs in my time, but none are as beautiful as rescues. Some come through unscathed, some are damaged through no fault of their own and will never be ‘normal’, like my little Lulu, but they’re all angels who we absofuckinglutely don’t deserve ... Share with me the names of your dogs you’ve had the opportunity to love

06.01.2022 At Pink Battalion Fitness we give zero fucks about burning Christmas calories, New Years resolutions, detoxes and diets, or running weight loss challenges. New year, new me, how’s fuck off sound? What we do give a hefty amount of fucks about is training women safely, in a female friendly environment. We care about teaching our clients correct technique , about working around their injuries and limitations, about working in conjunction with various allied health ...professionals . We stay in our own lane, only training clients in practices that we are fully qualified in and we take Covid safety to the next level with disinfecting of equipment after each use . If you’ve thought about joining and becoming a PBF Babe like Carmel Neal here, who deadlifted SEVENTY FIVE kilos 50 bloody times today shoot us a DM and we will hook you up for a free FULL WEEK trial to see if we’re the right fit for you

04.01.2022 PBF PODCAST | EP 35 NOW AVAILABLE 2020 has been a bit of a clusterfuck and economically a lot of people are finding that money's too tight to mention. So how can you eat as healthy as possible while keeping your skinny budget in check? Sami has a few tips as well as diverting into a number of off-topic conversations, including: Odourless cauliflower $8 capsicums Spoilt guinea pigs ... The gobbledok Short-lived jobs Subscribe wherever you get your podcasts or listen here!

04.01.2022 the PBF podcast | Ep 34 behind the scenes "If I had my choice my yard would be electrified..." Available wherever you get your podcasts.

03.01.2022 As a clean freak, becoming a ‘Hygiene Marshal’ feels like a natural progression for me #covidsafe

02.01.2022 It’s back, Christmas week at PBF and every year I drag out the festive workouts Save this for the break if you’re travelling as it can be done with body weight only. 12 DAYS OF CHRISTMAS ... 1. Burpee 2. Push ups 3. Ankle reach sit up L/R 4. Lunge L/R 5. Frog squats 6. Split stance RDL L/R 7. Jumping jacks 8. Body weight T raise (thumbs up ) 9. Sea turtles/swimmers 10. Body weight leg press 11. Banded glute bridge with abduction at top 12. Mountain climbers HOW TO DO IT On the first day of Christmas you do exercise 1. On the second day of christmas you do exercises 1 and 2. One the third day of Christmas you do exercises 1,2 and 3 You get my drift? It builds up in intensity and if you work hard, you’ll get it done in under 30 mins

02.01.2022 If you’re struggling to get through to the end of the year, here’s a little video of me axing myself to brighten your day #yourewelcome #sumsup2020

02.01.2022 PBF PODCAST | EP 38 | MODERN DATING Being together for 20 years, modern dating is a completely alien concept. Which is why a couple of adorable guests join the podcast this week to chat about modern dating, including Tinder, dick pics, ghosting and more. Sidetracked conversations this week include: Sleeping on the couch Getting photos developed The rose lady ... Glamour photo shoots Shearing sheds Subscribe wherever you get your podcasts or listen here!

01.01.2022 PBF PODCAST | EP 33 NOW AVAILABLE Recorded live in Port Macquarie during a quick weekend away, it's given us time to reflect on what we think are the key things that has kept us together for almost 20 years. We're not experts on relationships but they're tips that have worked for us. And if they don't resonate there's some off-topic chat to keep you semi interested, including: What did you call farts as a kid? Lawn wars Athletic carnivals ... School concerts Subscribe wherever you get your podcasts or listen here!

01.01.2022 HAPPY HAPPY MARDI GRAS!!!

01.01.2022 PBF PODCAST | EPISODE 54 In the second last PBF poddy for 2020, we look at the phenomenon of women wanting to go back to their "pre-baby body" and why it's all a bit bullshit. Plus there's smattering of off-topic chat that covers: Flat caps The high horse alarm's back ... Birth recipes Jade Hurley Subscribe wherever you get your podcasts or listen here.