Balmain Fitness

16/10/2026

Train your lower chest with the High-to-Low Cable Fly.

Set the cables above shoulder height. Step forward and lean slightly forward.

Keep a slight bend in your elbows. Bring your hands down and together in front of your body.

Slowly return to the starting position, allowing your chest to stretch and your shoulder blades to move naturally.

14/10/2026

10 signs you might be eating more than your body needs 👀

And no, one big meal isn't going to ruin your progress.

Fat gain happens when you're consistently consuming more energy than your body uses over time.

But sometimes it's the little habits that add up without you noticing.

Here are 10 things worth paying attention to 👇

1️⃣ You're always uncomfortably full.

Finishing meals feeling stuffed, bloated or ready to undo that top button.

2️⃣ You feel exhausted after eating.

3️⃣ Your energy is all over the place.

4️⃣ You're experiencing more reflux.

Particularly after bigger meals or eating close to bedtime.

5️⃣ Your heart rate increases after heavy meals.

Digestion can temporarily increase your heart rate, especially after larger portions.

6️⃣ You're feeling puffier than usual.

Your face, hands or stomach might feel swollen after higher-sodium or higher-carb meals. This is often water retention, not fat gain.

7️⃣ Your sleep isn't great.

Big meals late at night can leave you feeling uncomfortable, restless or warmer than usual.

8️⃣ Your clothes are getting tighter.

Even when the number on the scales hasn't changed much, your waist measurement might be creeping up.

9️⃣ You're eating when you're not hungry.

Picking at snacks, finishing leftovers or eating simply because food is in front of you.

🔟 Your weekends look very different from your weekdays.

A few extra drinks, takeaway meals and snacks can add up across the week.

Here's what's important.

None of these signs alone means you're eating too many calories. Many can be caused by stress, hormones, sleep, food choices or other health factors.

But if your weight or waist measurement is gradually increasing over time, it might be worth taking a closer look at your eating habits.

And the answer isn't automatically to eat less.

✅ Be more aware of portions

✅ Watch those liquid calories

✅ Pay attention to hunger and fullness

✅ Build consistency across the whole week

Small changes, done consistently, beat extreme diets every time. 💪

Save this for a reminder that progress isn't just about what the scales say.

13/10/2026

Leg day is not optional 🙃

12/10/2026

Grab your 7 day free trial, and be happy too.

29/09/2026

19/08/2026

Most people judge progress by the mirror. Here's what actually happens week by week during your first 12 weeks of training, and why the mirror is usually the last thing to catch up.

Save this for week 1.

Start your free 7-day trial. Link in bio.

18/08/2026

If your goal is getting stronger or building muscle, the order matters.

A quick warm up?

Perfect.

Thirty minutes on the treadmill before your first lift?

Not so much.

Your hardest sets deserve your freshest energy.

Lift first while you're switched on.

Save the longer cardio for afterwards.

Unless you're specifically training for running or cycling that day, your weights should usually come first.

One small change.

Much better sessions.

Want help building a plan that actually fits your goals?

First 7 days are free.

17/08/2026

One of the biggest mistakes we see is people treating every workout like a race.

Finish a set.

Take 30 seconds.

Go again.

It feels productive.

But if strength is the goal, you're usually just making the next set worse.

Give yourself 2 to 3 minutes on your main lifts.

You'll lift heavier.

Move better.

Get more quality reps.

And that's what drives progress.

Train hard.

Recover.

Repeat.

It's a lot less exciting than rushing around the gym.

It also works.

Come try it for yourself.

First 7 days are free.

16/08/2026

You don't always need heavier weights to progress. Here are five other ways to make your training harder without touching the dumbbell rack.

Need someone to program it for you? Come train free for 7 days. Link in bio.

14/08/2026

The “fat-burning zone” is technically real.

At lower intensities, a higher percentage of the energy you use comes from fat.

Lovely.

But a higher percentage does not automatically mean more fat loss.

Here's the bit the treadmill graphic conveniently leaves out:

50% of a small number can still be less than 30% of a much bigger number.

Harder exercise generally burns more energy per minute. Easier exercise is usually more repeatable, creates less fatigue and can be done for longer.

Both are useful.

Neither is a magic setting.

For actual fat loss, the bigger picture matters more:

Your total movement across the week.
Your food intake.
Your strength training.
Your sleep.
And whether you can keep doing it for longer than nine enthusiastic days.

So stop crawling on the treadmill because a little flame icon told you to.

Lift consistently.
Walk more.
Use cardio at an effort you can recover from.
Repeat until boring becomes results.

Want a plan built around your actual life, not the stickers on a treadmill?

Balmain Fitness, Rozelle.
https://www.balmainfitness.com.au/7-day-free-pass/