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TLC Fitness & Nutrition

TLC Fitness & Nutrition

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We help busy people regain their energy, strength & confidence without spending hours in the gym. Exercise in a fun, friendly and supportive environment.

We've helped hundreds of clients create sustainable habits that last a lifetime! I offer Personal Training, Group Fitness Classes, Program Writing and Nutrition Coaching. All ages and fitness levels catered for
Gift Vouchers available
No joining fee

03/09/2026

Does this sound familiar? 👇

You get to the end of the day, you're tired, you're hungry... you open the fridge and think:

“What on earth are we having for dinner?” 😩

Eating well is SO much harder when you haven't got a plan - but meal planning doesn't have to mean spending your whole Sunday cooking or having a fridge full of perfectly portioned containers!

We've put together our FREE TLC Simple Meal Planning Guide with 8 easy, practical tips to help you:

🥗 Take some of the stress out of deciding what to eat
🛒 Make grocery shopping easier
⏰ Save time during busy weeks
🥕 Waste less food
🍽️ Have quick meal options ready when you need them

Nothing complicated. Nothing extreme. Just simple ideas that can make eating well that little bit easier.

Want a copy?

Comment MEALS below and we'll send you the FREE guide.

01/09/2026

We're all busy.....

If meal planning feels like another job you don't have time for, try these 3 simple things.

#1 - Cook once, eat twice
Double dinner and freeze half. That's another night's dinner already sorted.

#2 - Create your Go-To 5
Choose five quick meals you can make without having to think about it.

#3 - Prep a little, not everything
Even 10 minutes washing fruit, chopping veggies or boiling some eggs can make your week easier.

Meal planning doesn't have to be perfect - it just needs to make life easier. ❤️

31/08/2026
Photos from TLC Fitness & Nutrition's post 31/08/2026

BOTH SOLD OUT! 🙏

🎁

27/08/2026

🥚 Are your snacks actually keeping you full… or are you hungry again an hour later?

One simple change that can make a big difference is adding more protein to your snacks. But that doesn’t mean they need to be complicated, expensive or take forever to prepare!

We’ve put together a FREE guide with 7 Delicious High-Protein Snack Ideas that are:

🧡 Quick & easy
🧡 Made with simple ingredients
🧡 Perfect for busy days
🧡 Designed to help keep you fuller for longer
🧡 Great for supporting your muscle health and energy.

If you're trying to improve your eating habits but aren't sure what to reach for between meals, this is a great place to start.

👇 Comment GUIDE below and we'll send you a FREE copy.

Small changes. Simple habits. Done consistently 🧡

Photos from TLC Fitness & Nutrition's post 26/08/2026

Updated Timetable - starts Mon 31st August

Bookings essential

25/08/2026

🥑 THIS or THAT: Food Edition

Time to find out who's who in the kitchen 👇
Choose your favourite - no fence-sitting allowed!

Drop your answer below 👇
Let's see which foods the TLC Fitness crew can't live without!

25/08/2026

If your afternoon snack is a muesli bar, a couple of crackers or a piece of fruit… you might be surprised by how little protein you’re actually getting.

We often choose snacks because they’re labelled "healthy" — but healthy doesn’t automatically mean high in protein.

And if you’re trying to stay fuller, support your muscles and get more protein into your day, your snack is a really easy place to start.

Here are 3 things I want you to look for when choosing a higher-protein snack:

1️⃣ Check the protein first. Aim for around 10–20g of protein where you can.

2️⃣ Build the snack around the protein. Start with something like Greek yoghurt, cottage cheese, eggs, tuna or a protein shake — then add your fruit, crackers or veggies.

3️⃣ Don’t be fooled by the front of the packet. Turn it over and check the nutrition panel. Something marketed as a "protein" snack might not actually contain very much.

Next time you reach for a snack, ask yourself one simple question:

👉 “Where’s my protein?”

You don’t need to completely change what you eat. Sometimes it’s simply about adding a protein source to what you already enjoy.

Small changes like this can make a BIG difference to how satisfied you feel — and how easily you hit your protein needs across the day. 💪

What's your favourite afternoon protein snack? Let us know ⬇️

24/08/2026

If you are hesitating because you can only get here twice a week, this is for YOU!

🎉 2 classes*/week Membership

AVAILABLE THIS WEEK ONLY AND THERE’S ONLY 3 AVAILABLE!

We only do this once a year!

Jump on our SPRING SPECIAL, 10th Birthday offer before it expires on 31st August!!

This offer is available to new and returning clients and we only have 3! These will go fast!

If you'd like the details, send us a message NOW! 📲

TLC Fitness... helping busy women make time for themselves and not feel guilty about it!

*Excludes SGT

Terms and Conditions in the comments ⬇️

22/08/2026

🎉 Celebrating 10 years of TLC Fitness & Nutrition 🎉

We marked our birthday with a lovely breakfast at Urban Paddock, a big thank you to their team.

Ten years ago, TLC began with one PT client and a simple dream to help women feel healthier and stronger. That dream grew into park classes, then a studio, then a supportive community we're so proud of today 🫶🥰

Over the years, we've been privileged to support hundreds of people. At TLC, it's never just exercise. It's a place to take time for yourself, improve physical and mental wellbeing and feel supported.

To every member, past and present, thank you for trusting us 🙏

And to Mark, thank you for everything you do behind the scenes and alongside me.

Here's to the next chapter 🚀

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Location

Dalby

Category

Gym/Physical Fitness Center

Contact the business

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Website

Address


1/15 New Street
Dalby, QLD
4405

Opening Hours

Monday 6am - 6:15pm
Tuesday 6am - 7pm
Wednesday 6am - 6:15pm
Thursday 6am - 7pm
Friday 6am - 12pm