Renew PT

🥳We have a revamped small-group class timetable!

Check it out here below! ⬇️⬇️

✅The classes run from 9.30am - 10am Monday to Friday!

➡️30 minutes of working hard and finding your inner (and outer) strength.

➡️Only $50 per week for small-group training. No getting lost in the crowd or computer generated workouts here!

❗️Enquire here or sign up using the link below.

Be Strong, Be You - Weekly Class Membership - Renew PT Time to look after yourself and get fit and healthy the sensible way - real exercise done properly and safely. All exercise programs are personalised to your needs but in a team environment. Need some accountability? Monthly check-ins so you can see your progress and stay motivated. 9.30am - 10am Mo...

💥New small-group training timetable 💥

Starts Monday 5th February!

➡️9.30-10am Monday to Friday

$50 to access all 5 classes or $25 casual

Do something for yourself this year!

Get fit with an experienced team cheering you on. 👏

Sign up here! ⬇️⬇️
https://renewpt.com.au/product/be-body-strong-weekly-class-membership/

First class FREE!

Be Body Strong - Weekly Class Membership - Renew PT In studio group training sessions - Weekly Pass/ 3 x classes Time to look after yourself and get fit and healthy the sensible way - real exercise done properly and safely. All exercise programs are personalised to your needs but in a team environment. Need some accountability? Monthly check-ins so y...

Cute random visitor last night 💜

The dog, not me! 🤪

He came wandering in hot and bothered and ownerless.

Owner was found eventually...

💥Last chance to grab a bargain! 🥳

Sale ends tonight at Midnight!

Visit www.renewpt.com.au/shop to see our training packages and ebooks for sale!

Do yourself a favour and feel great this Christmas! 💚

💥Don't miss out on our discounted prices - available until Monday!

✅Looking for the ideal gift for Christmas, or something for yourself??

We have private and semi-private PT sessions on sale now!

Head to our website shop and get started today!

www.renewpt.com.au/shop

💥BLACK FRIDAY SALE NOW ON! 💥

Need a present for someone?

Or perhaps the best gift of all to yourself - the gift of fitness! 💜

Save even more on our 10-packs with our...

💥BLACK FRIDAY SALE 💥

✅️10-Pack of 1-1 PT sessions is usually $380 (already discounted)

❗️NOW only $$350 until Monday! ❗️

Follow this link to grab your pass to fitness now ⤵️

https://renewpt.com.au/product/black-friday-sale-10-pack/

🍓Grab a copy of our 111 Wholefoods Recipe ebook and 111 Smoothis and Juices ebooks for $9.99 each instead of $29 each as well!

💥It's not too late to make a difference to your life before Christmas!!

Feel fitter and more positive today!

Start something great for yourself in a small, nurturing environment with the expertise of highly qualified trainers.

We even have a Commonwealth Games medallist for you to work with... 😉

➡️We offer 1-1 and semi-private personal training sessions.

➡️We also have small group training running at 10am on Mondays, Wednesdays and Fridays, and 7.30am on Saturdays for 45 minutes.

✔️Contact up here to get started - or via our website (in comments)

❓How long do you eat before you exercise?

Boost your workout performance with these 5 pre-workout meal tips! 🍽️💪

1️⃣ Timing is Key: Eat your pre-workout meal 1-3 hours before exercise to fuel your body effectively.

2️⃣ Carbs + Protein: Combine carbohydrates and protein for sustained energy and muscle support.

3️⃣ Easy to Digest: Opt for easily digestible foods to avoid discomfort during your workout.

4️⃣ Hydration Matters: Don't forget to hydrate before hitting the gym for optimal performance.

5️⃣ Personalize Your Meal: Experiment with different food combos and portion sizes to find what works best for YOU.

Remember, your pre-workout meal sets the tone for a great workout, so make it count!

Share your favourite pre-workout meals! 💪✨

We love feedback like this... 😜

💜'Love the small team of PT’s - I look forward to our sessions with the personalized plans.'

💜'Personalised service catered to individual experience and serious rehab experience'.

💜'Allowing parents to bring their kids
The flexibility of having one on one session, groups or assisting with finding you a training partner'.

➡️And there's heaps more!

Do you need something with a difference?

Where you are part of the family and not just a number?

Check us out today!

www.renewpt.com.au/contact

(And silly picture for tax - and cos Simon Heffernan loves cats)

Where is your favourite place to exercise?
OR favourite exercise?

Happy Monday!

Beat the bloat with these 5 foods to avoid! 🚫💨

1️⃣ Carbonated Drinks: Fizzy beverages can lead to gas and bloating.

2️⃣ Legumes: Beans, lentils, and chickpeas can cause bloating in some individuals.

3️⃣ Cruciferous Vegetables: Broccoli, cauliflower, and cabbage are nutritious but may cause bloating.

4️⃣ High-Fat Food: High-fat meals can slow digestion and lead to discomfort.

5️⃣ Artificial Sweetener: Some sweeteners may disrupt gut health and contribute to bloating.

Remember, everyone's body is different, so pay attention to how your body responds to certain foods.

Share your bloating-busting tips and let's support each other on our wellness journey! 💚✨

✅It is common practice to exercise just for the benefits of looking great!!

And this is totally not a bad thing!

However, you should also acknowledge that exercising also improves a variety of cognitive functions.

Regular exercise will allow you to:

🏋️ Increase blood flow to the brain
🏋️‍♀️Improve mood
🏋️ Reduce the risk of depression
🏋️‍♀️ Enhance learning capability
🏋️ Improve memory
🏋️‍♀️ Improve mental clarity

Including physical exercise is one of the best ways to maximize your performance in every aspect of life, due to the vast variety of biological benefits it offers.

Use your brain!

Can you iron?

Come in and see us if you need help learning!!! 😜

✨Don't forget, we have classes at 10am every Monday, Wednesday, Thursday and Friday!

✅New Metafit class on Thursdays at 10am - get the full HIIT experience!

Free until the end of July! (Metafit only)

Come and try it out...

Book via www.renewpt.com.au/bookings

And if you need help kickstarting your fitness - send an enquiry in or message us here!!

➡️PT - Semi-PT and small group classes offered for anyone and everyone!

All abilities catered for! 💙

🎃Creamy Pumpkin-Vanilla Pudding! 🎃

Heard on the news that health and fitness related expenses are the first to go when money gets tight. 😱

We look to see which expenses are deemed non-essentials, and gym memberships and personal training budgets get slashed.

✅Make your healthy your priority instead!

And no, we're not just saying this to keep you coming to us!

✅We only have one body in this lifetime and we have to look after it.

It is not being selfish to want to do something for yourself. 😘

See us at Renew if you need help making yourself that priority!

🎃Creamy Pumpkin-Vanilla Pudding! 🎃

🧑‍🍳This super healthy pumpkin pudding makes a delicious anytime snack. It’s also great for refueling after a workout.

You can make up a batch ahead of time so they are ready to go whenever you need a sweet(ish) treat – top with walnuts just before serving.

Pumpkin-Vanilla Pudding
(serves 1)

● 175g nonfat Greek yogurt
● ⅓ cup (80 grams) 100% pumpkin puree
● Dash of cinnamon
● Splash of vanilla
● 1 tsp maple syrup or honey (to taste)
● 1 Tbsp toasted chopped walnuts

Combine the yogurt, pumpkin, cinnamon, vanilla, and maple syrup in a small bowl and mix until well combined. Top with the walnuts. 😋

If you make this, post a pic and make sure you tag us! 👀

Seriously, warm up properly!!! 😁

We help you work on mobility and flexibility, so you don't have to stagger out of bed in the mornings ever again!

Or at least for as long... 🙈

Get in touch with us here if you need help!

And stretching feels so good!!!

We get it, it's cold and who wants to get off the couch and keep moving when it's cold!!

➡️Here are 5 ways to stay motivated when the temperature drops!

❄️Find a workout buddy to keep yourselves accountable

❄️Set a goal to complete a certain number of workouts a week. Give yourself mini-rewards when you have reached your goal... non-food rewards are best! 😁

❄️Invest in warm workout clothes to make exercising more comfortable

❄️Listen to upbeat music to keep you moving on a walk or run.

❄️And the best idea - come into Renew PT! New ideas and new workouts to keep you interested!

Let us know if we can help!!

www.renewpt.com.au

💦Time for another healthy tip! 💦

We all know we need to drink water - but WHY?

It maintains our good health by regulating our body temperature, aids in digestion and keeps our skin looking healthy.

It can help prevent headaches and improves your mood.

You can also add some flavour to your water by infusing it with fruits or herbs, such as lemon, lime or mint.

Aim to drink at least 8 glasses of water a day to stay hydrated and healthy!

How do you drink yours? (and don't say with coffee.... 😜☕)

As always, let us know if you have any questions about any of the tips here, or head to our website to reach out for help!

⚡️Time for another fitness tip! ⚡️

Make sure you are getting enough rest.

💤Rest days are just as important as workout days, because they allow your muscles to recover and rebuild. If you are not giving your body enough time to rest, you could be putting yourself at risk for injury or burnout.

🛌So make sure you're taking at least one or two rest days per week, and listen to your body it it's telling you that you need more.

As always, feel free to shoot us a message if you have any questions or need help!

Happy Monday!

⚡️Time for a healthy tip! ⚡️

🫐One great way to make sure you're getting all the nutrient you need is to eat a variety of colourful fruit and vegetables.

🍎Different colours of produce are often associated with different nutrients and health benefits, so aim to include a variety of colours in your diet.

🥬For example, leafy greens like spinach and kale are high in vitamins A and C, while orange fruits like oranges and sweet potatoes are high in vitamin C and beta-carotene.

🌈By eating a rainbow of fruits and vegetables, you can help ensure that you're getting all the vitamins and minerals you need to stay healthy!

🍋Feel free to message us if you or a friends have any questions or would like some help getting started in your health or fitness journey.

⚡️Who wants a fitness tip?!

✅A simple tip for today is to set realistic goals for yourself.

It's great to have big dreams, but it's important to break them down into smaller, achievable steps.

If you are just starting out running for example, don't expect to be able to run a marathon in a month.

Instead, aim to run a kilometre without stopping, then gradually increase your distance over time.

When you achieve your smaller goals , you'll feel more motivated to keep going and tackle the bigger ones.

Feel free to message us if you or a friend have any fitness-related questions or need help starting your fitness journey!

Look out for more tips in the series... 💜

❗️Did you know we have a community Facebook group for anyone interested in health and fitness?

If you want to learn some tips and tricks about nutrition with small weekly challenges to make your feel and live healthier then join here!

https://www.facebook.com/groups/909752406065233

No pressure to join our studio - just learn from the sidelines. 🙃

And if you need help getting your health back on track - head to our website or send us a message today!

www.renewpt.com.au

And no, you don't have to hang like Steph and Lee! 😉

Happy Easter everyone!

Download here!

https://renewpt.com.au/fast-and-easy-meal-prep-recipes-2/

💚Ever plop down on the couch after a long day wishing you’d prepped a healthy dinner ahead of time? 😫

I think we all have!

The thing is, meal prepping sounds nice in theory…

But who has the time to dedicate an entire Saturday or Sunday to chopping, cooking, roasting, baking… and then packing it all up?

🙄
Still, meal prepping is one of the BEST ways to stay on track during the week no matter what’s on your to-do list…

So we have created 20 Fast & Easy Meal Prep Recipes for REAL people with REAL busy schedules that will help you start the habit.
Inside the free guide, you’ll find lightning quick make-ahead meals like:

⭐Homemade Peanut Butter Oat Bars
⭐3 Ingredient Egg Muffins
⭐Meal Prep Taco Bowl (yum!)
⭐Buddha Bowls & Cobb Salad Jars
⭐DIY Protein Snack Boxes (perfect in a pinch)

And heaps more!!

If you’re ready to kick take-away to the curb with 20 delicious meal prep recipes, click the link below to grab your free recipes!

https://renewpt.com.au/fast-and-easy-meal-prep-recipes-2/

👌If you hate post-meal clean-up, sheet pan dinners are PERFECT!

They’re fast, easy, nutritious, and super easy to clean up … AND they make amazing leftovers.

If you want a protein-packed recipe that’s almost *guaranteed* to make it into your regular weeknight rotation, you’re going to want to SAVE this post!

(By the way, the glaze in this recipe is so good that you’ll want to use it in your stir fries, too.)

Roasted Salmon & Broccoli with Peanut Sauce
(makes 4 servings)

● 500g chopped broccoli florets
● 1 Tbsp minced garlic
● 3 Tbsp avocado oil
● Sea salt and freshly ground black pepper
● ¼ cup smooth natural peanut butter
● Juice of 1 lemon
● 2 Tbsp coconut aminos
● 1 Tbsp grated ginger
● 180g salmon filets
● ¼ cup (30 g) chopped roasted peanuts (optional)
● Lemon wedges for serving (optional)

Heat oven to 230ºC. Place the broccoli in a large bowl and toss with the garlic, avocado oil, and salt and pepper to taste. Spread the broccoli in an even layer on a rimmed large baking sheet.

In a small bowl, whisk together peanut butter, lemon juice, coconut aminos, and ginger. If the mixture seems too thick, add a little water, ½ tsp at a time, to thin it to a glaze consistency.

Place the salmon filets on top of the broccoli and rub the remaining 1 Tbsp of oil onto the top of each one. Sprinkle with a little sea salt. Spoon half of the peanut butter glaze over the fish.

Place the sheet pan in the oven to roast for 5 minutes. Remove the pan from the oven and spoon the rest of the glaze over the fish. Place back in the oven and continue to roast for another 5-8 minutes, until the broccoli is tender on the inside/crisp on the outside and the salmon flakes.

Remove from the oven. Place the salmon and broccoli on serving plates. Top with the optional lemon wedges and roasted peanuts. Delicious!

(Tag us with a pic when you make it! 🥰)

🥗Today we have not one … but TWO recipes for you!

It’s a salad-and-dressing combo that is a perfect make-ahead lunch.

You can prep this in a mason jar or reusable container – and it will keep in the fridge for 2 days.

Protein-Packed Power Salad
(serves 1)

● 3 big handfuls of baby spinach
● 2 Tbsp honey-mustard dressing (recipe below)
● 1 2.5 oz (70 g) pouch tuna in water
● ½ cup (80 g) canned chickpeas, drained and rinsed
● 1 medium carrot, shredded
● 3-5 grape tomatoes, halved

Toss the spinach and dressing in a bowl, then add the tuna, chickpeas, carrot, and tomatoes. Serve immediately or store well-covered in the refrigerator for 2 days.

Honey-Mustard Dressing
(makes 8 tablespoons)

● 1 clove garlic, minced
● 1 Tbsp apple cider vinegar
● 1½ tsp Dijon mustard
● ½ tsp honey
● Sea salt and freshly ground pepper to taste (1-2 pinches each)
● ⅓ cup (80 ml) extra-virgin olive oil

Whisk the garlic, vinegar, mustard, honey, salt and pepper in a small bowl. Slowly whisk in oil.

👉 If you make this recipe, be sure to tag me with a photo and let me know how you liked it!