Vixen Fitness & Wellness

What is protein? How much do you need?

Here’s a handy guide to help you understand! For a more
indepth personalised approach send us a message saying “coaching” 🩷

When it comes to reheating your food, what you use matters just as much as what you eat.

👉 Experts recommend heating food in glass or ceramic containers that are microwave safe.
🚫 Avoid microwaving food in plastic containers where possible.

Why?
Because heat can cause certain plastics to break down and potentially leach unwanted chemicals and microplastics into your food.

Your health isn’t just about training hard, it’s also about the everyday choices you make behind the scenes.

Simple swaps. Better results.

✔️ Upgrade your containers
✔️ Protect your food quality
✔️ Support your long term health

Microplastics are tiny plastic particles that can form when plastic containers break down, especially under heat. When you microwave food in plastic, there’s a higher chance these particles, along with certain chemicals, can transfer into your food. While research is still evolving, growing evidence suggests microplastics may impact hormone function and overall health. Reducing exposure by choosing glass or ceramic is a simple, smart step for long term wellbeing.

We decided on a last minute Easter egg challenge! 🪺
Winner will receive all the eggs! PLUS 1 x Free 1:1 PT session in studio 🩷

Rules:
1. GUESS THE EGGS (+ bunnies) AND WRITE YOUR GUESS IN COMMENTS
2. SHARE THIS POST ON YOUR STORY AND TAG US

Winner will be drawn Wednesday 1st at 4pm! Must be able to pick up from Wodonga 🩷

There is more to health to just working out an eating well! Sleep is crucial for this! 🩷

I have a little bedtime routine to help me wind down after a busy day, I place my phone on sleep mode, track my sleep with a bedside tracker and avoid caffeine after lunch time!
What do you do to optimise your sleep? 🩷

Simple vitamin tips 🌿

Fat-soluble vitamins:
A, D, E & K

Water-soluble vitamins:
Vitamin C
B1 (Thiamine)
B2 (Riboflavin)
B3 (Niacin)
B5 (Pantothenic Acid)
B6 (Pyridoxine)
B7 (Biotin)
B9 (Folate)
B12 (Cobalamin)

Healthy dietary fats are essential for the absorption of fat-soluble vitamins — they support hormone health, cellular function, and overall vitality. Fats are not something to fear, but something to use wisely.

Vitamin toxicity is rare, especially when nutrients come from whole foods. When supplementing, thoughtful dosing and quality sources matter — more is not always better.

Absorption tip:
Fat-soluble vitamins are best taken with meals that contain fat, while water-soluble vitamins are generally absorbed well on an empty stomach or with light meals.

✨Just taking some time to re-introduce myself and what I can offer you! ✨

My name is Ebony and I am the owner of Vixen Fitness & Wellness. I am a qualified personal trainer, and nutritionist. I also carry my beauty qualification and a deep knowledge of alternative health and wellness techniques.

As a mum of 3 boys they keep me on my toes! I understand the time constraints of kids! I have had to work hard to prioritise my health and fitness over the years as my kids range from 8 years old to 2 years old. I have had my own journey up and down with my health and fitness goals. My goals are always evolving and I have had to be gentle and flexible on myself as I navigated set backs with pregnancies and broken bones. My journey hasn’t been an easy one. I, like most women, gained weight during pregnancy and after each pregnancy I started to question if I would ever get back to fitting into my clothes again. I have had to apply all of my knowledge and dedication into reaching a point where I am today. I have the knowledge and the experience to assist in building the strongest post pregnancy version of you! My special interest in particular is female fitness and health!

I also have a strong love for everything outdoors, as well as being part of many different sporting groups and activities throughout my life.

I also use all of these skills to help assist and support NDIS participants to improve functional capacity, wellbeing, independence, and participation in daily and community activities.

I can offer 1:1 personal training sessions, small group fitness sessions, online fitness programming and nutrition programming. I am hoping to expand again into other services when the time is right so keep an eye out for those, especially as 2026 progresses.

Whatever your health goal is, I can find a way to assist! 🩷

Anyone who has been a client with would of heard me rant about how you need enough calories and nutrients to sustain your body and that in order to drop your calories you must first increase them.

I promise you that you may not feel like it but you should definitely be in your higher maintenance calories to help your body adjust before lowering it down again to lose fat.

Not only that but if you’re not getting adequate calorie, carbs, fats or proteins you will not be able to gain muscle. All of these are essential for muscle growth, muscle healing, and getting all of the nutrients absorbed to assist in hormone balance and overall health.

Here are a few small tips to increase your calories! Book an appointment with me to go over a full breakdown of where you should be 🩷

At Vixen we also offer NDIS supported fitness sessions 🩷

It’s easy to get your protein in if you know how to! Here are some little tips!
Message me “PROTEIN” and I’ll send you my protein guide for free 🫶🏻