The Sweatshop Fitness & Nutrition

Fuel your fire 🔥 Whether it’s candy or dates, your body needs carbs before the burn.

Let’s talk pre-workout fuel.
💥 High intensity = high energy demand
Your body runs on glycogen, and carbs are the fastest way to get it.

🍬 Need a fast hit?
Jelly snakes, a few lollies, even a slice of white bread = quick fuel that gets you through a tough session.
(No, candy isn’t the devil.)

🍌 Prefer whole foods?
Try dates, banana, rice cakes with honey. These give you the energy boost without the sugar crash.

🚫 Training fasted when you're doing high-intensity or strength work?
You’re likely underperforming.

Food is fuel. Not a reward.
And your workout deserves to be powered properly 💪

Want help with what to eat before or after training? We're opening up nutrition coaching in 5 days. DM us today to find out how you can grab one of the limited spots.

"I’ve concussed myself more times cleaning than I ever have working out. True story." So which one’s actually dangerous?

🧼 Mopping floors = concussion.
🏋️‍♀️ Training at The Sweatshop = supervised strength, fun vibes, no laundry.

If you’re gonna sweat, do it where it counts.
Let someone else do the cleaning, you just show up and train 😎

💥 Small group sessions are ON.
Great programming. Great people. No mop bucket required.

Tag your training buddy and book your next session!

With 2023 coming to a close, it's time to reflect on the year that was and make some big goals and decisions for the year ahead!

2023 saw some MASSIVE changes in our community.

We lost one of our coaches to a devastating road accident, leaving a big hole in our community. This changed all of us dramatically in so many different ways.

But along the grieving and healing journey, we have achieved so many wins.

Some of our clients achieved body weight pullups and body weight push-ups (so many of our ladies got this one 💪), we ran marathons, trail tracks, and some of us (me) learnt to run again after having a blown ACL. We got strong, we got fast, we wore that little black dress 😎

We laughed, we cried, we hi fived 👋

Along the way, we did it all with a bunch of people we learnt to love and cherish as family!

So as the year comes to a close, we want to say thank you to everyone who made our year something special. Can't wait to make 2024 an even better one!

Something special is on its way, and I cannot wait to share it with you all next year!

I jumped on the scales this morning, and I was less than shocked to find that I'd put on weight over Christmas 🎄

But let me tell you, that weight consisted of
* water held onto by the extra (delicious) carbs I ate.
* inflammation from all the things I ate that I'm intolerant and l/or allergic to (hello chocolate).
* extra waste my body was storing due to the limited fibre I ate.

Note I never once mentioned body fat?!

That's because I know I haven't over eaten my calories enough to put on that much body fat in a week.

To put on 1kg of FAT in a week, you would need to eat 7,700 calories OVER your maintenance calories. That works out to an extra 1100 calories EXTRA a day for a whole week. And I'll tell you want l what I definitely didn't do that.

Even if the scales say I put on 1.2 kg in 5 days, I know it's not body fat! So don't beat yourself up over a little Christmas weight. Once you get back to your normal routine, you'll feel a million times better ❤️

We have 1 day left to sign up for our Boxing Day sale, so click the link below.

You'll gain 28 days of group training, along with nutrition coaching, a 30 minute PT session and a hell of alot of education, support and accountability for just $99 (value $360)

https://tssfn.ptminder.com/store/packages/7

Are you still wondering what to make for Christmas lunch? 🎄

Why not try these delicious Christmas recipes and have a healthy delicious day 😋

Comment CHRISTMAS and I'll send the link right over!

Happy cooking

Christmas is fast approaching 🎄 and I dunno about you, but I'm starting feel the overwhelm and stress of the holiday season!

Here's a little tip if you're feeling it too. MOVE! That's it, just MOVE!

Exercise and movement help to clear the mind, increases endorphins and shifts your energy!

Even just a brisk, quick walk helps, or a walk in the backyard to catch some sun rays and vitamin D while citting laps (then you can do it in your PJs).

Movement and sund and fresh air always lofts and shifts my mood!

What helps your mood? Comment below ⬇️

This is not normally a view I would want to share to the world as I'm no where near where i want to be, but it's a reminder for us all that no matter where we're at in our journey is time to just DO IT!

9 weeks post-partum with baby #2 and this time around I have some limitations making it harder to train the way I like. But that's not stopping me showing up! Amd they shouldn't stop you either!

No matter where you're at, there's no better time to start than now. It's time to stop making excuses and start writing on your goals!

Our coaches have the skill to modify all workouts to suit your individual needs, and with our TRAIN FREE UNTIL 2023 offer, there's no time like the present to get started.

Message us today to book in your initial consult and you could be training with us tomorrow. It's that simple!

🎄 SIMPLE AND NUTRITIOUS CHRISTMAS RECIPES 🎄

Are you ready to level up your cooking, and speed up your results this holiday season?

As a gift from us to you, we have a Christmas recipe book to give-away right to each and every one of you!

All you have to do is comment CHRISTMAS in the comments and we'll send a copy right on over to your inbox. Nice and simple. And DELICIOUS 😋