TLC Fitness & Nutrition

01/10/2026

💜 This is what we love to hear!
Coming back to exercise after some time away can sometimes feel like the hardest part - but you don’t have to have it all figured out before you start.
Just start where you are, find your feet again and build that routine one class at a time. 💪
We’re so happy to have you back and, most importantly, to hear that you’re enjoying being part of TLC again. 🥰
If you’ve been thinking about getting back into exercise but feel a little nervous about taking that first step, send us a message. We’d love to help you find a starting point that feels right for you. 💜

29/09/2026

🌠 THIS or THAT? 🌠

We want to know your fitness vibe 👇

Drop your answer in the comments 👇

Let's see which side wins at TLC Fitness 😎

28/09/2026

❤️ WORLD HEART DAY – DON’T MISS A BEAT ❤️

Your heart works hard for you every single day - so let’s give it a little TLC! ❤️

This World Heart Day, here are some simple ways to look after your heart:

❤️ Know your numbers – Keep an eye on your blood pressure and have regular health checks. High blood pressure can have no obvious symptoms.

🚶‍♀️ Keep moving – Walk, strength train, cycle, dance… it all counts! Small amounts of movement throughout your day can make a difference.

🥗 Make heart-healthy food choices – Small swaps and healthier choices at mealtimes all add up.

🧠 Look after your whole wellbeing – Make time for rest, connection and looking after yourself.

👀 Know the signs – Heart disease can sometimes hide in plain sight. Don’t ignore changes or symptoms that don’t feel right.

You don't have to change everything overnight. Start with one small thing you can do for your heart today. ❤️

Your heart keeps showing up for you - keep showing up for it.

Don’t Miss a Beat. ❤️

24/09/2026

🎉 ANOTHER TLC MEMBER HAS CRACKED 500+ CLASSES! 🎉

And this achievement comes with a little difference… 💜

Most of these 500+ classes have been completed via Zoom, with some visits into the studio along the way.

She may not always be physically in the room with us, but she is absolutely still part of the TLC crew - showing up on that screen, getting the work done and staying consistent week after week. 💪

It’s a great reminder that there isn’t just one way to make exercise part of your life. You find what works for YOU and, most importantly, you keep doing it.

And 500+ classes tells us she has certainly done that! 👏

Congratulations on an amazing milestone Viv - welcome to the 500+ Club! 🥳💜

22/09/2026

💛 THIS is why we train.

We absolutely love receiving feedback like this!

Because getting stronger isn’t just about lifting heavier weights or what happens inside the studio.

It’s about what that strength allows you to do outside the studio.

Moving more easily.
Keeping up.
Doing the things you enjoy.
And noticing those little moments when you realise… hey, I can do this better than I used to! 🙌

That’s progress. ❤️

And we’re pretty proud to be a small part of it.

If you’d like to feel stronger, fitter and more capable in your everyday life, we’d love to help you get started.

TLC Fitness & Nutrition: A supportive place to start - whatever your starting point. 💛

22/09/2026

I'm Coach Tracey and if you are new here, I thought I would share some random facts about me.

+ I have worked in law, medicine, tertiary education before becoming a Personal Trainer. My first ever job was Office Junior in a Solicitors office.

+ I haven’t been overseas yet and would love to see Canada.

+ I was born in Dalby and moved away when I was 25. I have been back in Dalby 15 years now.

+ I am scared of toads, frogs and mice.

+ I love dogs, lions, elephants, dolphins.

+ I love doing grand gestures and surprise gifts for people I love and care about.

+ I love reading and sometimes find it hard to put the book down so it can affect my productivity, but I find it extremely relaxing and it’s a great escape.

+ I like chocolate and would choose chocolate over a piece of cake or a muffin any day.

+ I live in Rockwear crops/sports bras – I love the comfort and not having to deal with straps all day!!

+ I have tried roller derby 🛼

+ I saw a psychologist years ago. I don't think there is shame in needing or wanting to talk to someone completely separate from your life to help you understand your patterns of behaviours.

+ I don’t drink alcohol very often. My last drink was August 2024.

+ I represented Dalby in athletics (100m) in Grade 6 and 7. I played softball, touch football and tennis growing up. I did jazz ballet.

+ I love collecting art. And by art I mean tattoos. I have 9 and might not be finished yet... 😅

+ I love training women because I care about how they feel. I want the emphasis to be on movement, good nutrition and supporting their emotional health.

+ I am passionate about providing an outlet to boost confidence, self-worth and motivation for life.

+ I believe we have the ability to create our reality through our thoughts, beliefs and actions.

+ I get anxiety.

+ I am 100% authentic and will always bring you my true self.

+ I am learning to accept that some people won't like me, and that is okay. They aren't my people.

+ I believe in investing in coaches, mentors, trainers, study to keep becoming a better version of myself. I need the accountability and the support and I embrace the opportunity rather than trying to convince myself I can do it on my own. Yes I might be able to, but no, it won't be as effective, as fun or as possible.

+ I want to help more women find their happier, healthier self. I want them to have fun, make time for themselves and have energy. I want them to look in the mirror and like their reflection. I want them to feel confident in their clothes. I want them to enjoy close friendships and connection knowing that they are always supported, heard and understood. I want them to realise that they aren't stuck if they choose to move forward, and believe they are worthy. I want women to see themselves in the same light that their besties see them. I want self-care and self-love to be a natural part of life and not a never ending battle that we think is crazy, taboo, or selfish.

+ I'm here to help and always listening.

Trace x

20/09/2026

🧠 DEMENTIA ACTION WEEK | What can YOU do for your brain health?

There’s no magic wand when it comes to preventing dementia, but there ARE things we can do to help reduce our risk.

Dementia Australia groups them into 3 important areas:

❤️ 1. GET REGULAR HEALTH CHECKS
Don’t keep putting them off!
✔️ Blood pressure & cholesterol
✔️ Blood glucose
✔️ Hearing & eyesight
✔️ Weight
✔️ Memory, mood & mental health

🏃‍♀️ 2. LOOK AFTER YOUR BODY
What’s good for your body is good for your brain.
✔️ Keep physically active
✔️ Eat well
✔️ Look after your heart
✔️ Prioritise good sleep
✔️ Protect your hearing, eyesight & head
✔️ Limit alcohol and don’t smoke

🧩 3. LOOK AFTER YOUR MIND
Your brain needs a workout too!
✔️ Stay socially connected
✔️ Learn something new
✔️ Read, do puzzles, play games or try a new hobby
✔️ Look after your mental health
✔️ Keep challenging your brain
💜 You don’t have to change everything at once.

Choose ONE thing from this list that you could start doing this week to look after your future health.

Your body matters. Your heart matters. And your brain matters too. 🧠💜

Information adapted from Dementia Australia for Dementia Action Week.

17/09/2026

16/09/2026

🌟 AND THEN THERE WAS ONE… 🌟

We’ve celebrated some of our amazing 500+ class crew… but one TLC member has gone even further.

600+ CLASSES since August 2022! 🤯💜

She is officially our first member to crack the 600+ mark since we moved into our current facility - and that deserves its very own moment!

You don’t get to 600 classes through a short burst of motivation. You get there by making movement part of your life, coming back week after week and simply getting it done.

What a brilliant example of what long-term consistency looks like.

Our first 600+ class superstar! 🏆

Congratulations Cath - you’ve certainly set the bar! 👏💜