WHY DO WE NEED PROTEIN?
Protein does a lot more than just help build muscle.
It helps your body:
✅ Repair and recover after training
✅ Build and maintain lean muscle
✅ Keep you feeling fuller for longer
✅ Support your immune system and everyday body functions
So, when should you eat it?
The short answer? Throughout the day.
Aim to include a source of protein with each meal and snack rather than trying to eat it all at dinner. Spreading your protein intake across the day gives your body a steady supply to support recovery and muscle maintenance.
What about after training?
Having a protein-rich meal or snack within 1–2 hours after your workout is a great way to kick-start recovery. Pair it with some carbohydrates to help replenish your energy stores.
The takeaway?
Don't overcomplicate it. Focus on getting enough protein consistently throughout the day—not just after your workout. Your body (and your results) will thank you 💙
F45 Training Port Macquarie
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F45 Training is the world’s fastest growing fitness network in the world. In just 2 years it is has grown to 750+ franchises in 26 countries.
F45 Training is a dynamic and ever-evolving leader in innovation across the health and fitness industry. Always pioneering, F45’s training methods set the benchmark in fitness and functional training, delivering results for clients every day. This fitness phenomenon has exploded across the globe, and in just 3 short years over 750 franchises have joined the fitness network in 26 countries. To join the F45 Training Port Macquarie Team, contact us at www.f45training.com/portmacquarie
15/07/2026
Training is better together. 💙
The workouts are great—but it's the people beside you that make you want to come back.
The high fives, the encouragement, the friendly competition, and knowing someone is always in your corner... that's what makes the difference.
Bring a friend, train with your crew, or make some new training mates. Because fitness is a whole lot more fun when you don't do it alone. 👊
Tag your favourite training partner below! 👇
10/07/2026
🔒 𝗦𝘁𝗮𝘆 𝗺𝗼𝘁𝗶𝘃𝗮𝘁𝗲𝗱. 𝗦𝘁𝗮𝘆 𝗰𝗼𝗻𝘀𝗶𝘀𝘁𝗲𝗻𝘁. 𝗚𝗲𝘁 𝗟𝗢𝗖𝗞𝗘𝗗 𝗜𝗡. 👊❄️
Winter is when routines are tested—but it's also when consistency matters most.
That's why we're getting 𝗟𝗢𝗖𝗞𝗘𝗗 𝗜𝗡 𝗳𝗼𝗿 𝟲 𝘄𝗲𝗲𝗸𝘀 of building healthy habits, showing up for ourselves, and staying accountable together as a community. Whether you're looking to improve your fitness, create better routines, or simply keep your momentum going through winter, this challenge is for you.
And to keep you motivated? 💰 There are $𝟮𝟬,𝟬𝟬𝟬 𝗶𝗻 𝗰𝗮𝘀𝗵 𝗽𝗿𝗶𝘇𝗲𝘀 𝘁o be won nationwide, plus weekly giveaways just for staying consistent!
🎁 Marjor partner giveaways include:
✨ Reebok merch
✨ Dr Hydrate 3-Month Bundle
✨ Greenher Supplements Bundle
The more consistent you are, the more chances you'll have to win—so every workout counts.
Let's stay accountable, build momentum, and get LOCKED IN together this winter. 🔥
📲 Register now at the studio!
Form Over Fatigue
It's easy to get caught up chasing the highest rep count or trying to keep moving no matter what. But if your technique starts to slip, you're no longer getting the most out of the exercise.
At F45, we'd rather see you complete fewer reps with great form than race through more with poor technique.
Good movement means:
✔️ Better muscle activation
✔️ Greater strength gains
✔️ Lower injury risk
✔️ More sustainable progress
Remember: the goal isn't just to finish the workout—it's to move well while doing it.
Quality always beats quantity 🏆
🎉 MEMBER MILESTONES! 🎉
A huge shoutout to these 6 incredible members for reaching another milestone! 👏
They've shown up through the cold mornings, powered through the tough strength sessions, and continued putting in the work week after week. 💪
Consistency isn't about being perfect—it's about showing up, even when it's not easy. Every session adds up, and these milestones are proof that small efforts over time lead to big results.
Congratulations on this amazing achievement! We can't wait to celebrate the next milestone with you. ❤️🖤
30/06/2026
💥 GOOD LUCK TO OUR HYROX ATHLETES! 💥
This weekend, Maddy, Jenny, Cat, Ness, Alison, Sally, Kim, and Claire are taking on HYROX Sydney! 🔥
We're so proud of the hard work, dedication, and effort you've shown leading up to race day. Now it's time to trust your training, embrace the challenge, and enjoy every moment.
Your studio family is cheering you on every step of the way. Go out there, have fun, and show Sydney what you're made of! 💪🖤💛
Drop some ❤️ and 👏 in the comments to wish them luck!
One of the questions we get asked all the time is, "How hard should I actually be working on cardio days?"
The answer? It depends.
Your effort should match the workout. The amount of rest you're getting and the exercise you're doing both play a role in how hard you should push.
One of the biggest mistakes we see is members going all out in the first 10 minutes. You've still got another 30 minutes to train, so if you empty the tank too early, your pace and technique are likely to drop off.
Instead, aim for a challenging but sustainable pace so you can stay consistent from start to finish. Save those all-out efforts for the final stations or shorter intervals where they'll have the biggest impact.
💪 Next time you're in class, don't just ask yourself, "How hard can I go?" Ask, "Can I hold this pace for the whole workout?"
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Contact the business
Telephone
Address
Level 2 10-12 Short Street
Port Macquarie, NSW
2444
Opening Hours
| Monday | 5am - 1pm |
| 3:30pm - 7:30pm | |
| Tuesday | 5am - 1pm |
| 3:30pm - 6pm | |
| Wednesday | 5am - 1pm |
| 3:30pm - 7:30pm | |
| Thursday | 5am - 1pm |
| 3:30pm - 7:30pm | |
| Friday | 5am - 10am |
| 3:30pm - 6pm | |
| Saturday | 6am - 10am |
| Sunday | 8am - 9:30am |