Beautiful + Balanced Bodies

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Beautiful + Balanced Bodies Located in Sunbury, VIC we provide female only, child friendly small group PT sessions to help women feel strong + confident

22/10/2026

+ WEAR THE SHORTS +
Melbourne has turned it on this week with the weather and we are having 30c days 👏 👏

(Make the most of it because it’s back to 13c next week 😅)

With this warmer weather and after comments from a certain comedian last week, I want to give you a friendly reminder…

To wear the shorts!! 💖

If it’s hot and shorts would make your workout easier because you feel cooler - wear them!

If you hate feeling constricted and full length leggings feel suffocating - wear shorts!

If less fabric makes you move more freely - keep wearing it!

If you really are dying for that cute matching crop and short set - get it and flaunt it!

Contrary to what old mate said, most people aren’t even looking at you or focusing on you in the gym…

They are most likely worrying about themselves and just trying to get through the next set.

So dress in what makes you COMFORTABLE and promise you, once you wear shorts on a hot day after years of hiding in leggings - there is no going back!

The freedom, freshness and comfort outweighs those body image worries 🩷

Embrace those beautiful, powerful legs that help you squat, lift, jump, run and crush losers between your thighs 💪

21/10/2026

+ LET’S TALK ABOUT PROLAPSE - NOT MOCK IT +
Well socials have been filled with all things terrible this week to the point I’m so close to signing off for good ✌️

But when everyone is talking about prolapse I had to chime in!

As someone who was diagnosed with a prolapse after my first birth.
As someone who spent a whole year furious, worried and defeated about my body.
As someone who has felt like her va**na is falling out.
As someone who still everyday thinks about her prolapse.
As someone who still worries when she exercises if she is making things worse.
And as someone who has been told that she will have this for life…

Prolapses aren’t something to joke about!

⚠️1 in 2 women who have been pregnant or given birth will have some level of a prolapse.

⚠️1 in 5 women will seek help and require some form of treatment for a prolapse.

And the amount of women who just put up with the symptoms because they think it’s normal.

And the amount of women who reach menopause and then struggle with an onset of symptoms and most end up with a Level 3 or 4 prolapse because nobody told them ever about it.

Shows that we need to be doing more in women’s health and talk about these taboo topics… NOT mock them.

Let’s hope this gets the word out there and alongside with the senate inquiry, that more help, research, access to treatment and more awareness become available.

Jacqui Lambie keep up the good fight and for everyone else, keep talking about our va**nas so no women has to suffer in silence 💪

19/10/2026

+ THIS SATURDAY 💗 +
Join us this Saturday for our annual Breast Cancer fundraiser as we dance, sing and raise much needed funds for the National Breast Cancer Foundation!

🎀 Bring ya girl friends
🎀 Dress in PINK
🎀 Come have the most fun you can have while exercising!

Details:
• Saturday 24/10 8:30am
• Dulap Wilim Hub
• Money from all bookings will be donated to NBCF
• Wear your best PINK outfit
• Female only and child friendly
• No co-ordination needed - just your ability to have some fun

To book your spot 👉 https://momence.com/l/QQhEZvRg

Tag your dancing buddy below and let’s have fun while raising much needed funds 💖

+ CLASSES FULL / HEART FULL +As we wrap up Week 2 of Term 4 - I’m excited to announce that ALL 9 emPOWER classes are SOL...
16/10/2026

+ CLASSES FULL / HEART FULL +
As we wrap up Week 2 of Term 4 - I’m excited to announce that ALL 9 emPOWER classes are SOLD OUT for Term 4 🥳

We have welcomed 5 new members into our emPOWER classes as well as over 30 regulars recommitting for another term to finish the year off strong 💪

If you missed out on a spot and are still looking for a welcoming + supportive community to help you move your body - you can still join us!

We have ONE MORE TRIAL WEEK where you can trial up to 2x classes for $10.

🥊 Monday 9:30am BOXING - 2 spots
Kickstart your week with an all over body workout where you can hit out any frustration or overstimulation of “mumlife”, while improving your cardio fitness without having to run and strength every muscle.
Gloves & pads provided.

BOOK HERE 👉 https://momence.com/l/x9hjxg0y

🤱Wednesday 12:15pm RESTORE - 1 spot
The perfect class if you are wanting to feel stronger in your core and pelvic floor while returning to strength training after having a baby - no matter if you are 6 weeks, 6 months or 6 years postpartum

BOOK HERE 👉 https://momence.com/l/Mjhzd7oL

💪 Saturday 8:30am CIRCUIT - no limit on numbers
Our Saturday circuit is a great way to end the working week with an all over strength and cardio circuit. You can work at your own pace as you complete 8x different stations. Held at Dulap Wilim Hub playgroup room.

BOOK HERE 👉 https://momence.com/l/DAhAzLPk

All B+BB classes are:
🚺 Female only
🧑‍🧒‍🧒 Child Friendly
🔄 Suitable for all fitness levels

More info about our classes here 👉 https://www.beautifulandbalancedbodies.com/book-a-class-ss

Hope to welcome you into our community one day soon!

And if you missed out - make sure you jump on the waitlist to be notified when spots become available

15/10/2026

+ 5 MINUTE LUNCH OPTION +
Ok I’m always telling you to EAT MORE but you are probably sitting there either saying “how do I eat more Toni?” Or “I eat all day long, how can I possibly eat more?!”

And if you are someone who feels like they pick and graze all day on food OR you get to the afternoon and binge on everything is sight…

⬆️ That’s a sign you aren’t eating enough

And when you are wanting to eat more - you are trying to eat more fulfilling meals that give you the nutrients that will keep you fuller for longer, fuel your metabolism and stabilize your blood sugar levels.

The formula - use my PFF+F method:
🍗 Protein
🥗 Fibre
🥑 Fats
+ Flavour

And in the video above I show you how you can make a lunch that contains all of above, hits your protein & fibre goals and that will fill you up so no afternoon binges on any sweet treat you can find!

Give it a go and let me know how satisfied you felt after?

And if you need more help making fulfilling meals 👉 Download your FREE Balanced Plate Blueprint by heading to www.beautifulandbalancedbodies.com

+ 90’S DIET ADVICE +Remember when women were told to eat Special K fo 2 meals a day? Or order salad dressings on the sid...
14/10/2026

+ 90’S DIET ADVICE +
Remember when women were told to eat Special K fo 2 meals a day?
Or order salad dressings on the side?
Or not to eat carbs or fats?

The 90’s and early 00’s was a wild and toxic time for health and fitness advice and sadly, the rules that were taught then still rule how women eat and move their bodies today.

You were taught smaller was somehow better.
Fat was bad.
Carbs were dangerous.
Hunger was something to ignore.

And if the diet didn’t work, you needed more willpower.

When I encourage most the women I work with to eat more they are so scared because of these rules that depict everything they put into their mouth.

If you grew up with this advice I want you to know:
You were never the problem!

And if eating less and playing by those rules worked - you wouldn’t still be stuck on the yo-yo diet cycle.

And you can lose weight, care about your health and nourish your body without obsessing over calories, without having to cut entire food groups and without criticizing every curve and bite.

Let’s leave the 90s diet rules in the 90s and start writing new rules and the number one rule to start with:

EAT MORE

Because 80% of the women I work with aren’t eating enough and if you want your metabolism to fire up you need fuel!!

Protein, fats and fibre at every meal and EAT if you are hungry!

What was the craziest diet trend you remember from the 90s?? 👇

12/10/2026

+ ADD THE FLAVOUR +
I remember early on in my PT career, it was recommended for women to not order salad dressings or to have it on the side because “they were too many calories”

And when I was deep in my nutrition studies, I went all natural and skipped the salad dressings because of some of the demonized ingredients such as canola oil.

But when I hit burnout and I was living off toasted cheese sandwiches everyday for lunch because that all the energy I had…

I knew I had to eat better.
I had to eat more nutrients.
But I needed to make them more flavourful or I wouldn’t enjoy them and the comfort + convenience of toasted cheese sandwiches would lure me back in.

So I started to stress less about ingredients (I’ve never stressed about calories) and started to add more flavour! 💥

Flavoured tuna.
Drizzle of honey.
Salad dressings.

And guess what happened??

Eating healthy, nutritious meals became easier and more enjoyable for me!

And I see this all the time - women are told not to eat salad dressings because they’re too high in calories.
But then eating a salad bowl full of rabbit food isn’t satisfying (or fulfilling) so they give up! They eat every carb or chocolate in sight and feel like a failure.

If this is you:
👉 You probably aren’t eating enough in the first place so the added calories on your salad aren’t going to cause weight gain
👉 The dressing is going to make it more enjoyable to eat nutritious foods so you’ll stick to it for longer
👉 The nutrients from all the vegetables are going to be more beneficial for your metabolism than the extra 60-80 calories you consumed from the dressing
👉 The portion size is tiny that the more processed ingredients aren’t going to effect you
👉 Life is short to not enjoy the damn food

So add the flavour, enjoy the nutrients and enjoy eating without worrying about its numerical value 💚

And if you like things more natur-al, some red w**e vinegar, honey, olive oil and mustard make a great dressing 😉

Tell me - what is your Favourite dressing?? 👇
I was obsessed with the prepackaged chilli lime crunch salads and now I bought my own bottle to add to all my meals!

+ HOW TO SAFELY RETURN TO EXERCISE +Over the past 2 weeks, I’ve been expressing how important this senate inquiry is int...
08/10/2026

+ HOW TO SAFELY RETURN TO EXERCISE +
Over the past 2 weeks, I’ve been expressing how important this senate inquiry is into women’s health so mums finally get the education, resources and support needed so no women falls through the crack and has to struggle alone.

The Safe Pre & Postnatal Exercise for Mums survey Ive been sharing is to gather experiences around exercising while pregnant and after giving birth 👉 2 days to go before the survey ends if you haven’t submitted yet!!

This is an area that is hugely misguided because:
1️⃣ There is not enough guidance early postpartum & at a 6 week check up
2️⃣ There is generally no referral system or subsidies for pelvic health physios (which I believe should be mandatory for all pre/postnatal women to visit)
3️⃣ There isn’t enough education about how your body changes during / after birth
4️⃣ There isn’t enough qualified personal trainers (pre/postnatal is barely covered in a PT qualifications)

So just in case no one has mentioned these things to you…

If you are a NEW or EXPECTING MUM
or
Even a mum who has had her babies 6 months, 6 years or 16 years ago and you don’t feel confident returning to exercise…

I would start with these 4 steps ⤴️

See SLIDE 8 for more ways to find support so you can start to feel strong & confident in your body after having your babies 💪

📍 Find your local pelvic health physio / MumSafeTM trainer here 👉 www.mumsafemovement.com

📕 Download my FREE E-Book to learn how to diaphragmatically breathe & activate core and pelvic floor properly 👉 www.beautifulandbalancedbodies.com/core-and-pelvic-floor-ebook

💻For more guidance and support to returning to exercise, join our in-person Restore classes or my *NEW* 8 Week Online program 👉 www.beautifulandbalancedbodies.com/restore-at-home-program

Share this with the new Mummas in your life 💕

Address

13 Leichardt Street
Sunbury, VIC
3429

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