Witness The Fitness Paddington

To all the mums in our community — thank you. 💐

For the early mornings, the late nights, the endless support, and the strength you show every single day.

At Witness The Fitness, we see the dedication, resilience and love that mothers bring into every part of life.. and we’re lucky to train so many incredible women.

But WHY do weights?

Apart from improving muscle tone like our mate Rylan here...

There are actually benefits to weights that would make you hit the iron right now!

This is why I do it anyway...

Posture – literally the one thing that holds us upright is muscle. Weights (i.e. deadlifts) strengthen muscle / stop muscle wasting away once you turn 30. 🧍‍♂️

Energy – try this, go full limp by relaxing every part of your body. Like right now. Take a few breaths, collapse in your seat... I bet you'll FEEL tired. Every time you do weights, you're charging up your muscles and making them better at staying rigid/activated/strong... not forever though... so you have to do it 2-3 times a week to make the feeling last forever. ⚡

EPOC and Thermogenesis – You don't have to understand either of them but just take it from me, a PT of 15 years, that these two things are the difference between being your best or not being your best. Not feeling your best? Elevate your ol' exercise post-oxygen consumption rate and increase your body temperature. 🔥

Short term gain: Posture, energy and feeling good about yourself.

Long term gain: Posture, feeling good about yourself (and looking it too 😉)

p.s. a massive one is being able to play with the grandkids but that's hard to relate to rn

Staying well these Holidays 💪

These are 5 things I (try my best to) do each year to thrive, not just survive.

1) Routine is okay: It's totally fine to get into holiday mode.. but just remember you've most likely had a pretty solid routine with meals, coffee/tea and exercise for awhile now. Change that up too much and your body will feel it. Then you'll be asking yourself why you don't feel 100% and blaming it on other things.. 🤔

2) First thing in the morning: either a cold shower and some exercise/stretching or the other way around.. depending on the activity and how hot it is!

2) Hydration: Drink a big glass of water before you eat or do anything (including step 1!). You haven't had water in 8 hours.. get it in ya, okay? Water before coffee. 💦

3) "Hydration": Choose when to drink and when not to drink in advance, like now. 🍺🍷 If you leave it up to how you're feeling (which is usually a great thing!) then we may end up drinking on and off all holidays!

4) Get outdoors: If you have an office job like me, you may have thought about how little you're actually outside.. like touching plants and the earth and like.. breahting fresh air for less than a hour or so at a time. Get outside. More trees the better.

5) Switch off: This is ma fave. No phone. No emails. Go DAYS without them if you can. Alternate with your spouse or friend if you do kinda have to be in touch to some degree.. 1 day you have no phonem 1 day they have no phone. Simple. I don't even wear my apple watch some days.. epic stuff like that you wouldn't dream of doing during the year 😅

Anyway.. I said 'you' a lot but this is just what 'I' do / try to do.

Hope you all have a healthy, fun and safe holidays!

Meet Coach Rylan Sandford-Bell, new to the coaching team here at Witness The Fitness.

Rylan joins us with an incredible background in athletic development and football coaching, having worked with Brisbane Strikers, Noosa Lions, St Andrews Academy and Jetts Noosa. He’s currently signed with the Brisbane Strikers first team for the 2025 season.

Across 11 years of football, including 10 month stint in the UK with the Steven Gerrard Academy, Rylan has developed a passion for helping young athletes build confidence, strength and enjoyment in their sport. His coaching style is structured, motivating and always focused on getting the best out of the people he works with.

You’ll now see Rylan coaching across:
• Small Group PT
• Mums & Bubs
• Private 1:1 Coaching

He has even been coaching AND participating in our Social Sweats, now THAT takes guts.

Please join us in welcoming him to the WTF family. We’re excited to have him coaching in the studio and out on the field with our community.

If you’d like to book a session with Rylan, send us a message anytime.

🤩 Great start to the year!

Thank you and for this incredible opportunity.

To share advertising space with an elite Australian sports team and one of Australia’s biggest banks - let alone on a national stage.. still pinching ourselves over here!

Keep your eyes and ears open for the billboards, radio ads and branch recognition and let me know if you spot one.

My best guess would be the 5-ways at Normanby Hotel and anywhere along Milton Rd for the billboard 🤞🏼

May or may not see me parked up on the footpath with a camping chair 👀