MAD about Fitness and Health

❤️ Empower Your 2026 with Strength, Mobility, and Self-Love 💪🏼🦽🌈 ❤️

🔥MAD about FITNESS & HEALTH LADIES ONLY FITNESS CLASSES 🔥
Join our supportive community ! 😊

All abilities welcome - beginners to advanced lifters wanting to crush your goals! 💥

🕰️ When: Every Monday and Wednesday, 5:30pm, starting 5th Jan 2026
💪🏼 What: 60min Small Group Personal Training classes for women, by women 😊
👉 Benefits: Accountability 🔒, Motivation 💣, and FUN with like-minded ladies! 🥳
🏡 Where: Albert Street, Balcatta
👋 Who: You! 😄

DM for details and come join us in-person! 🫶🏼

I had an exceptional experience at Gwelup Physio today with Chris Warne! He took the time to thoroughly understand my needs, asking thoughtful questions to develop a personalised treatment plan. Chris was thorough, highly knowledgeable, and professional. His expertise and caring approach made a huge difference. I'm already looking forward to my next appointment and would highly recommend Chris to anyone seeking top-notch physiotherapy care. I'm confident I'll continue to see Chris and will definitely recommend him to my PT clients, friends, and family.

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Lake Gwelup Physiotherapy Physio | Dry Needling | Hydrotherapy | Sports Injuries | Vertigo | Gym & Post-Op Rehab | Home Visits | Jaw Pain | MVA & Workers Comp

10+ years of physio experience in Gwelup.
Services & online bookings: lakegwelupphysio.com.au

Fitness is a journey of self-love and self-care💕💕💕

You'll never be alone in your fitness journey with MAD about Fitness & Health! I'm here to support every move you make, every sweat drop, and every victory. In my small group training setting, we'll surround ourselves with like-minded women who uplift and encourage each other.
Plus, try us out risk-free - your first session is FREE, SO you have nothing to lose!

Welcome to MAD about Fitness & Health! 👋 I’m excited to have you join our community! 💪 My sessions are designed for every fitness level, from beginners to seasoned athletes. 🏋️‍♀️🏋️‍♂️

Join me in my supportive home gym environment, where you'll receive guided workouts tailored to your needs and goals. 🤝 My aim is to help you reach your full potential, while having fun and making fitness a sustainable part of your lifestyle. 🌟

Whether you're looking to boost your energy, build strength, meet like minded ladies, or simply feel more confident, i've got you covered! 💥 Come and experience the MAD difference for yourself. Let's get fit, feel great, and crush our goals together! 💪🏼

Flourless Chocolate Oat Muffins

Makes: 12 standard muffins
Prep time: 15 minutes
Bake time: 18-22 minutes

Ingredients:

2 cups (180g) rolled oats (old-fashioned or quick oats)
1/2 cup (45g) unsweetened cocoa powder
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
2 large ripe bananas, mashed (about 1 cup / 240g)
1 large egg
1/2 cup (120ml) milk (dairy or non-dairy, e.g., almond milk)
1/4 cup (60ml) pure maple syrup or honey (adjust to taste)
1 teaspoon pure vanilla extract
1/2 cup (90g) chocolate chips, plus extra for topping

Red Velvet Brownie Cheesecake: The Ultimate Dessert for Any Occasion

Ingredients – Makes 24 Servings

For the Brownie Batter:
1/2 cup (115 g) butter (salted)
1/2 cup (115 g) light butter (I Can’t Believe It’s Not Butter)
2 cups (340 g) semisweet chocolate, chopped (or good-quality chocolate chips)
3/4 cup (159 g) granulated sugar
3/4 cup sucralose powder
1 cup (212 g) lightly packed brown sugar
6 large (300 g) eggs
2 tablespoons red liquid food coloring (or beet juice for a natural alternative)
1 tablespoon vanilla extract
1 3/4 cups (249 g) all-purpose flour
1/4 cup (21 g) natural, unsweetened cocoa powder
3/4 teaspoon salt

For the Cheesecake Batter:
16 ounces (454 g) reduced-fat cream cheese, softened
1/2 cup (100 g) granulated sugar
1/2 cup sucralose powder
1/4 cup (36 g) all-purpose flour
2 large (100 g) eggs
1 teaspoon vanilla extract
Step-by-Step Instructions

For the Brownie Batter:
Preheat the oven to 325°F (163°C). Line a 9 x 13-inch baking pan with parchment paper or foil and lightly grease with cooking spray.
In a microwave-safe bowl, combine the butter and chocolate. Microwave in 1-minute intervals at 50-60% power, stirring between each interval, until melted and smooth. Avoid overheating.
Add the granulated sugar, powdered sucralose, and brown sugar to the chocolate mixture, whisking until well combined.
Add the eggs, whisking until fully incorporated.
Mix in the vanilla extract and red food coloring until well blended.
Add the flour, cocoa powder (sift if lumpy), and salt, stirring until just combined and no dry streaks remain.
Reserve 1 cup of the brownie batter for swirling later. Spread the remaining batter evenly in the prepared baking pan.

For the Cheesecake Batter:
In a medium bowl, beat together the cream cheese and granulated sugar until smooth and creamy.
Add the flour, mixing until well combined.
Mix in the eggs and vanilla extract, scraping down the sides of the bowl as needed.
Spread the cheesecake batter evenly over the brownie batter in the pan.
Dollop the reserved 1 cup of brownie batter by tablespoonfuls over the cheesecake layer.
Using a wooden skewer or knife, swirl the layers back and forth to create a marbled effect. (Tip: Work quickly, as the brownie batter may stiffen.)

Baking & Cooling:
Bake for 45 minutes, or until the edges are set, and the top has a glossy finish.
If necessary, add additional time as oven temperatures may vary. The center should be slightly jiggly—this is normal.
For accuracy, use an instant-read thermometer; the center should register 165°F (74°C).
Let the brownies cool completely in the pan.
Refrigerate for 2-4 hours (or overnight) until well chilled.
Slice and serve chilled or at room temperature. Enjoy!

Recipe: BIABODY.

***What Is Strength Training?***
Strength training is a form of exercise that challenges your muscles through resistance created by weights, bands, machines, or even body weight.

***What Are the Benefits?***
Increased muscle growth, strength, power, recovery and endurance
Increased integrity of bone and connective tissues
Increased metabolism
Increased insulin sensitivity
Reduced rate of injury
Reduced lower back pain
Slowing of age-related declines like strength and bone loss
Having a base of strength ensures that your nervous system, muscular system, connective tissue, and metabolic processes can handle and recover from additional training loads. It increases bone density and improves connective tissue quality through the forces applied by muscle tissue. This type of training protects against age-related muscle loss (sarcopenia), and improves joint health by strengthening tendons and ligaments, and allowing your muscles to take some load and stress off your joints. Plus, strength training is a potent way to increase confidence in your physical (and mental) abilities, appearance, and presence in the world.

***How Often Should You Strength Train?***
For most beginners, strength training two to three days per week is enough to gain some muscle and increase strength. By training this often, you should have at least one day of rest between sessions to allow your body to recover and feel fresh for your next workout. If you’re a beginner, it will be important to give yourself time to learn fundamental movements, and starting with two to three training sessions each week gives you room to progress to more in the future.

***What Should a Strength Training Workout Look Like?***

1. Start With a Dynamic Warm-Up!
A dynamic warm-up (check out the one linked here) gets your body ready for more intense training in your workout, and should include some breath work and movement prep. Breath work involves diaphragmatic breathing that helps improve postural alignment, deep belly breathing, and core and pelvic floor connection. Movement preparation involves moving through ranges of motion you’ll do in your workout at lighter intensities, which helps improve mobility, stability, and activation. Your warm-up should take you 5-10 minutes.

2. Perform a Full-Body Workout!
Doing full-body workouts is one of the most efficient ways you can maximize your time in the gym. Performing compound movements that involve multiple joints and large muscle groups is not only efficient, but helps you develop coordination and great exercise technique. Start with the largest movements first. These include:
Squat – a movement with a lot of hip and knee bend
Hinge – a movement with a lot of hip bend, less knee bend
Push – pushing away from you: horizontal, angled and or vertical
Pull – pulling towards you: horizontal, angled and or vertical
There are a ton of variations of each of these movements, but as a beginner it’s important you start with the basics. Here’s an example of some exercises we’d choose for a beginner:
Bodyweight squat to box (squat)
Dumbbell Romanian deadlift (hinge)
Half-kneeling overhead press (vertical push)
Half-kneeling one-arm row (horizontal pull)

3. Pair Exercises Together to Rest Appropriately!
In the example above, you’ll also see that we suggest pairing exercises together, often a lower body and an upper body exercise. This allows you to let either your upper or lower body rest while the other is working, and also helps maximize time in the gym.

4. Perform 2–3 Sets of a Moderate to High Number of Reps!
A set is how many times you’ll perform each exercise. Reps are the number of repetitions you’ll perform in each set. Starting with a larger number of reps for each exercise (10 to 15 per set) allows you to get more practice with each exercise so you can focus on technique first.

5. Choose Your Weights Wisely & Progress Over Time!
When selecting weights or resistance, pick a challenging yet manageable load for the given number of reps. Aim to feel like: You could complete two more reps with good form. The weight is tough, but achievable.

6. As you build strength, you'll find your current weights becoming easier!
That's when it's time to level up! Increase your load when: You can do 5+ extra reps with ease. You feel confident in your technique.
Gradually increase weights in small increments to stay challenged. Every 4-6 weeks, shake up your routine with: new exercises, heavier weights, different variations. Stay progressive, stay challenged, and watch your fitness journey soar!

7. Get Fit with What You've Got!
You don't need a full gym to get a great workout! As a beginner, you can start with minimal equipment. Try using: Bodyweight exercises, Resistance bands
Dumbbells, Barbells, Kettlebells, Medicine balls, Backyard Monkey Bar sets
Get creative and make the most of what you have available!

8. If You’re Nervous About Getting Started, Check This Out!
As a beginner, there’s no pressure to be great right away. Take your time with getting to know your strength training routine and equipment that’s new to you. Know that each time you workout, you gain valuable practice. Everyone was a beginner at one point.

***If you're excited but intimidated by the thought of training at a gym, join me for a 60 minute hands-on class where I'll provide personalised guidance as a qualified Personal Trainer. You'll gain valuable insights and confidence to navigate the gym like a pro!***