Renewed Health & Fitness

Want to build a stronger back? Add this one to your training 👏🏻

The single-arm dumbbell row is one of those simple exercises that, when done well, can be SO effective.

It’s great for building:
• Upper and mid-back strength
• Lats
• Rear shoulders
• Biceps
• Core stability

The bench supported position also gives you plenty of stability so you can focus on controlling the movement and actually using your back rather than just throwing the weight around 😂

Little tip: think elbow towards your hip and control the dumbbell all the way back down.

Quality reps > rushing through them 💪🏻

YOUR TRAINING WEEK = SORTED 💪🏻

If you’ve been telling yourself “I need to get back into it”… this is your sign.

Our group fitness sessions are designed to help you get stronger, fitter and actually enjoy your training with a supportive group around you and everything planned for you.

This week at Renewed:

🏋️ MONDAY 5:30PM — TONE
Full-body resistance training with a focus on building strength, muscle tone and control.

💪🏻 WEDNESDAY 5:30PM — STRENGTH
Lift, challenge yourself and work on getting stronger week by week.

🔥 SUNDAY 9:00AM — CIRCUIT
A fun, fast-moving full-body workout combining strength, cardio and conditioning.

You don’t need to be super fit to start.
You don’t need to know what you’re doing.
You just need to book in and show up, I’ll take care of the rest.

Spaces are limited, so hit the booking link and lock in your sessions for the week 👇🏻

https://renewed-health-fitness.square.site

Meal prep doesn’t have to be complicated 👏🏻

Broccoli, Rice + Mustard Chicken 🥦🍚🍗

This week’s meal prep is all about quick, simple and easy, because eating well doesn’t mean spending hours in the kitchen.

🥦 Microwave steam bag broccoli
🍚 Quick microwave rice cup
🍗 Mustard chicken cooked in the air fryer

That’s it.

Minimal prep, minimal dishes, a good balance of protein, carbs + veggies, and three lunches ready to grab and go.

Sometimes we overcomplicate nutrition when the basics work perfectly well. Find a few easy meals you enjoy, keep the ingredients convenient and make being consistent easier for yourself.

Convenience isn’t cheating, it’s a strategy. 🙌🏻

Consistency 💙 Perfection

This is our girl Eleanor, basically family at this point. 🥹

From looking after my babies at daycare to now showing them firsthand what strength, commitment and consistency can look like in our studio, she’s been such a special part of our lives for a long time and that makes these photos mean so much more.

✨ One shows where she started and the other shows what happens when you just keep showing up. ✨

Eleanor’s journey hasn’t been a perfect straight line. There have been breaks, comebacks, ups, downs, good weeks and harder ones.

The most important part? She keeps coming back. She keeps showing up.

Week after week, I’ve watched her get stronger, fitter and more confident in herself. Not because she’s been perfect, but because she hasn’t given up on herself.

That is what real progress looks like.

It’s showing up when you don’t feel like it.
It’s taking a break when life happens
It’s finding your way back.
It’s choosing yourself again and again.
It’s trusting the process when progress feels slow.
It’s all those little wins eventually adding up to something pretty incredible.

Eleanor, we are so beyond proud of you, not just for the physical progress we can see in these photos, but for the strength, determination and confidence we’ve watched you build along the way.

From caring for and helping my little ones to now being someone they continue to care for and watch grow stronger each week, it really is a full-circle moment. 💙

Keep going, Elle. You’ve come so far, and I can’t wait to see where you go from here. 💪🏻

🌱 Something exciting is coming to Renewed…

Movement should be something children enjoy, not something they feel pressured to be good at.

That’s why I’m excited to be introducing a 6 Week Kids Mixed Mat & Reformer Pilates Program.

This isn’t about creating little athletes. It’s about helping kids build confidence in what their bodies can do.

Over six weeks they’ll learn to:
💙 Build strength
💙 Improve flexibility
💙 Develop balance and coordination
💙 Increase body awareness
💙 Grow confidence in a fun and supportive environment

With only 6 children in each program, every child will receive plenty of individual guidance while making new friends and enjoying movement.

📅 Wednesdays @ 3:30pm
⏱️ 45 minute sessions
👦🏻 Mixed group (ages 6-11) 👧🏻
✨ Only 6 spots available ✨

This is the very first intake, so I’m opening Expressions of Interest before enrolments officially launch.

If you’d love your child to be part of it, comment below or send me a message.

Small group.
More support.
Stronger, happier, more confident kids.

🥑 Turkey & Avocado Rainbow Roll-Ups 🌈

Need a quick, high-protein meal that actually keeps you full? This one takes just 10 minutes, requires no cooking, and is packed with protein, healthy fats, and plenty of colour.

Perfect for:
✔️ Lunch on the go
✔️ A light dinner
✔️ Meal prep
✔️ Busy work days

The combination of lean turkey, creamy avocado, fresh spinach, and crunchy red cabbage gives you a balanced meal that’s satisfying, nutritious, and full of flavour.

Save this recipe to try later and let me know if you make it!

What’s your favourite high-protein lunch?

Different Goals. Same Purpose.

This journey was never just about our weight.

My husband and I started for different reasons. We each had our own focus, our own struggles, and our own habits we wanted to change.

It wasn’t easy. Not at all.

There were days we wanted to quit. Days we questioned if it was worth it. Days where progress felt slow and old habits tried to creep back in.

But we kept choosing to show up. Not because we were perfect, but because we wanted something bigger than ourselves.

We wanted to become healthier, stronger parents.

Parents with more energy to run, play, and make memories. Parents who lead by example. Parents who teach our child that health isn’t about restriction, it’s about balance. That all foods can have a place in a healthy lifestyle, and that sweets and treats aren’t something to fear or feel guilty about when enjoyed in moderation. We want to raise a child with healthy habits and a healthy relationship with food, not one built on guilt or restriction.

The bodies you see today are simply a reflection of the choices we’ve made over time.

The real transformation happened in our mindset, our routines, and the habits we chose to build together.

We had different personal focuses, but the same purpose: to build a healthier future for ourselves and our family.

If you’re waiting for the “right time,” this is your reminder that it doesn’t exist. Start where you are. Take one step. Build one better habit. Then do it again tomorrow.

Don’t try to change everything at once, it isn’t sustainable. Lasting change comes from small, consistent actions. One day. One habit. One better choice at a time.

Because the greatest transformation isn’t the one you see in the mirror, it’s the life you create through the choices you make every single day and the example you set for the people who matter most.

If our story can inspire just one person to take that first step, then sharing it is worth it. 💙

Nothing beats a warm bowl of homemade pumpkin soup on a cool day!

Simple ingredients, packed with flavour, and naturally loaded with goodness.

✔️ Rich in vitamin A
✔️ A good source of fibre
✔️ High protein
✔️ Naturally nourishing
✔️ Perfect for lunch or a lighter dinner

What’s your favourite way to enjoy pumpkin soup?

My favourite is pumpkin soup with toasted gluten free bagel 🥯

My version of Pumpkin Soup has;
• Pumpkin
• Potato
• Zucchini
• Celery
• Onion
• Carrot
• Coconut Cream
• Nutmeg
• Tasteless Protein
• Chicken Stock
• Salt & Pepper

Your results don’t just come from the exercises you do, they come from how you do them.

When training your core and glutes, technique matters.

✔️ Breathe into your ribs, not your chest.
✔️ Keep your ribcage stacked over your hips.
✔️ Maintain a neutral spine from head to tailbone.
✔️ Relax your shoulders away from your ears.
✔️ Exhale during the hardest part of the movement to engage your deep core.

Small adjustments like these can improve muscle activation, reduce unnecessary strain, and help you get more out of every rep.

Remember: Quality always beats quantity.