A FIT LIFE by Tonya

05/09/2026

PROTEIN supplements...

Why are you taking a protein supplement? Is it for muscle synthesis, boost your overall protein intake (protein is the hardest macro to meet targets) or simply because it's all the rage right now?

Do you know what is in your supplement - remember marketing is much stronger than science - reading your labels and understanding the ingredients is super important.

FOOD sources should be your first choice!

When it comes to a supplement, WPI - whey protein isolate is best for muscle protein synthesis - the metabolic process in which amino acids are used to grow, rebuild and repair muscle tissue.

VEGAN proteins are still a great source however blending and choosing which ones, to gain the best outcome, is important - for example mixing pea protein with rice protein or pea and h**p, as these provide a good amino acid profile and closely match the properties of a WPI.

AVOID sugar substitutes at all costs!! Some natural sugars such as monk fruit, stevia or thaumatin are ok as they provide a small amount of carbs to aid with recovery.

Here is good article on why women need to prioritise protein.
https://www.drstacysims.com/newsletters/articles/posts/Why_Women_Need_to_Prioritize_Protein

25/08/2026

Progression isn’t just about doing more.

Quite often training becomes just going through the motions without having a clear intent behind each exercise or workout.

You can lift the same weight for months… do the same reps… and wonder why you’re not getting stronger.

The difference? Intent.

When you train with purpose, you’re thinking about:

🏋️ What muscle am I trying to work?
🎯 What movement am I trying to improve?
💪 Am I actually challenging myself?
📈 Can I increase the weight, reps, range, control or quality over time?

Progression doesn’t always mean adding another 5kg.

It might mean:
→ 2 more quality reps
→ a heavier dumbbell
→ better technique
→ greater range of motion
→ slower, more controlled reps
→ less assistance
→ better stability
→ or simply making the same weight feel easier.

But if you don’t have intent, it’s very easy to just repeat the workout and you stay where you are.

Repetition alone doesn’t guarantee progression.

Train with a purpose. Know what you’re trying to achieve. Then give your body the reason to adapt.

13/08/2026

Something is better than nothing! 🤩

10/08/2026

SLEEP! Or there lack of.... Probably one of the biggest complaints I am hearing right now from so many friends and clients... What can we do?!

Sleep can change dramatically through perimenopause and menopause — and it isn't simply because you're "getting older."

Hormonal changes affect body temperature, stress, mood and your natural sleep rhythm. There are things you can do to protect it.

**Get some morning light
Get outside soon after waking and expose your eyes to natural daylight. This helps regulate your body clock and supports your natural sleep-wake rhythm.

**Strength train
Regular resistance training supports muscle, bone, metabolic health and overall wellbeing — and can contribute to better sleep.

You don't need to train harder. You need to train consistently.

**Move often
Walking and regular aerobic activity can help sleep quality. Aim to move throughout the day rather than relying on one workout to do everything.

**Watch your caffeine!
Unfortunately caffeine can affect some women more strongly through peri-menopause.
If sleep is becoming difficult, experiment with making the lunch time coffee the cut-off.

**Don't rely on alcohol - it tricks you
That evening glass might make you sleepy, but alcohol can reduce sleep quality and contribute to waking during the night.

**Eat enough, Eat well
This is particularly important for active women.
Prioritise protein. Eat carbohydrates. Include good fats

**Manage night sweats
Keep your bedroom cool and breathable.

And if hot flushes or night sweats are regularly waking you, talk to your GP, naturopath or hormone specialist about treatment options, there are many. You don't simply have to put up with them.

Keep your sleep routine boringly consistent.

* the same wake-up time
* the same bedtime
* morning light exposure
* exercise routine

Your body loves rhythm.

Lying awake is frustrating. Sometimes getting up, keeping the lights low and doing something quiet until you're sleepy again can work.

Persistent poor sleep deserves attention... seek further help

* extreme daytime fatigue
* restless legs
* frequent night sweats
* significant anxiety or low mood
* regularly waking feeling completely unrefreshed.

Menopause isn't something we simply need to "get through."

Sleep, strength, nutrition, movement, stress management and appropriate support all work together.

What can you try to better your sleep?

05/08/2026

**MUMS... THIS HOUR IS FOR YOU. **

Always looking after everyone else?

Running after the kids...
Packing lunches...
Cleaning up mess...
Running on interrupted sleep....

It's time you did something just for YOU!

My **8:45am ** session is perfect for mums with babies, toddlers and pre-schoolers.

- Bring your little ones.
- Train in a welcoming, supportive environment.
- Stop anytime for a cuddle, a snack or a nappy change.

Whether you're returning to exercise after having a baby or simply want to feel stronger and have more energy, you'll find your place here.

Leave feeling stronger, happier and ready to take on the rest of the day.

Because when you're feeling good...everyone benefits. ❤️

Woodwark - A FIT LIFE by Tonya
Mondays, Wednesdays and Fridays at 8:45am

Send me a message to book your first session.

03/08/2026

The kinda gym YOU need!

Welcome to **A FIT LIFE by Tonya**

This is NOT a commercial gym where you feel like just another number.

It's a friendly, supportive space where women of all ages and fitness levels can build strength, improve their health and feel confident—without intimidation.

Whether you're just getting started, returning after having children, navigating life over 40, or simply looking for a community that genuinely cares, you'll find your place here.

✔ Small group training
✔ Personal coaching
✔ Beginners welcome
✔ Mums and little ones welcome
✔ Strength, fitness and healthy ageing - menopause coaching
✔ A supportive community that cheers you on every step of the way

No egos.
Compare only with yourself

Real women, real support and real results.

Come and see why so many women have chosen to make **A FIT LIFE by Tonya** part of their week.

Located in Woodwark
Send me a message to book your first session or come in for a complimentary chat. I'd love to meet you!

29/07/2026

Family Friendly Fitness

28/07/2026

🤩😍

27/07/2026

12/07/2026

This! 😍