Think FIT with Deb

12/06/2026

🚗 Your Body Is Like a Car… 🚗

One of my favourite ways to explain nutrition and strength training to clients:

Think of your body like a car.

💪 Muscle is your engine.
The bigger and stronger the engine, the more fuel it burns — even when it’s idling. That’s why building and maintaining muscle is so important for long-term health, metabolism, and body composition.

⛽ Nutrition is your fuel system.
Your body needs all three macronutrients, just like a car needs more than just petrol to run properly:

🥖 Carbohydrates = Petrol
They provide the energy to get you moving.

🥑 Fats = Oil
They keep everything running smoothly and support essential functions.

🍗 Protein = Water/Coolant
It helps repair, maintain, and protect your engine.

Imagine filling your car with petrol but never checking the oil or coolant. Sooner or later, performance suffers.

The same happens when we cut out entire food groups in the pursuit of health or weight loss.

✨ A healthy body isn’t about eliminating carbs, fats, or protein. It’s about giving your body the right balance of all three and building an engine that serves you for life.

Don’t just focus on the number on the scales. Build a better engine. 💪🚗

12/06/2026

Congratulations Anita you are the lucky winner of our annual Group training competition!! Contact Deb when you’re ready and we can discuss you getting started. Can’t wait to meet you!

09/06/2026

🍚🍞🍝 Did You Know? Cooling Rice, Bread & Pasta Can Change the Way Your Body Processes Them!

Here’s a nutrition tip that surprises a lot of people:

When foods like rice, pasta, and bread are cooked and then cooled in the refrigerator, some of the starch changes into what’s called resistant starch.

✅ Resistant starch is digested more slowly.
✅ It can help reduce the food’s glycemic impact (blood sugar spike).
✅ It may help you feel fuller for longer.
✅ It acts like a prebiotic, feeding the good bacteria in your gut.

For example:

🍚 Cook rice, refrigerate it overnight, and enjoy it cold or reheat it the next day.

🍝 Cook pasta ahead of time, chill it, then use it in a pasta salad or reheat for dinner.

🍞 Freeze or refrigerate bread and toast it before eating.

While these foods still contain carbohydrates and calories, cooling them may make them a little more blood sugar friendly compared to eating them freshly cooked and hot.

The takeaway?
You don’t need to avoid carbs completely. Small preparation methods can make a difference to how your body responds to them.

As always, overall portion size, protein intake, fibre, and regular exercise are still the biggest factors for managing blood sugar, energy levels, and body composition.

💬 Have you ever meal prepped rice or pasta and noticed you stayed fuller for longer?

MealPrep FitnessForEveryBODY ThinkFitWithDebFitness HealthyLifestyle GutHealth SmartNutrition

09/06/2026

🍚🍞🍝 Did You Know? Cooling Rice, Bread & Pasta Can Change the Way Your Body Processes Them!

Here’s a nutrition tip that surprises a lot of people:

When foods like rice, pasta, and bread are cooked and then cooled in the refrigerator, some of the starch changes into what’s called resistant starch.

✅ Resistant starch is digested more slowly.
✅ It can help reduce the food’s glycemic impact (blood sugar spike).
✅ It may help you feel fuller for longer.
✅ It acts like a prebiotic, feeding the good bacteria in your gut.

For example:

🍚 Cook rice, refrigerate it overnight, and enjoy it cold or reheat it the next day.

🍝 Cook pasta ahead of time, chill it, then use it in a pasta salad or reheat for dinner.

🍞 Freeze or refrigerate bread and toast it before eating.

While these foods still contain carbohydrates and calories, cooling them may make them a little more blood sugar friendly compared to eating them freshly cooked and hot.

The takeaway?
You don’t need to avoid carbs completely. Small preparation methods can make a difference to how your body responds to them.

As always, overall portion size, protein intake, fibre, and regular exercise are still the biggest factors for managing blood sugar, energy levels, and body composition.

💬 Have you ever meal prepped rice or pasta and noticed you stayed fuller for longer?

07/06/2026

🍌 Healthy High-Protein Banana Bread 🍌

Looking for a healthier banana bread that’s delicious, filling, and packed with protein? Give this one a try! 💪

Ingredients

✅ 3 ripe bananas, mashed
✅ 2 eggs
✅ 150g Greek yoghurt
✅ 1 tsp vanilla extract
✅ 60g vanilla protein powder
✅ 120g self-raising flour
✅ 1 tsp cinnamon
✅ Pinch of Celtic salt
✅ 1 tsp baking powder
✅ Optional: 30g chopped walnuts or dark chocolate chips

Method

1️⃣ Preheat oven to 170°C.
2️⃣ Line a loaf tin or lightly grease it.
3️⃣ In a bowl, mash the bananas.
4️⃣ Add eggs, Greek yoghurt and vanilla. Mix until combined.
5️⃣ In a separate bowl, combine protein powder, flour, cinnamon, salt and baking powder.
6️⃣ Add the wet ingredients to the dry ingredients and gently fold together until just combined.
7️⃣ Fold through walnuts or dark chocolate chips if using.
8️⃣ Pour into the loaf tin.
9️⃣ Bake for 35–45 minutes, or until a skewer inserted into the centre comes out clean.
🔟 Cool in the tin for 10–15 minutes, then transfer to a wire rack to cool completely.

Nutrition (Approximate)

Makes 10 slices

Per slice:
🔥 140 Calories
💪 9g Protein
🍌 18g Carbohydrates
🥜 3g Fat

💡 Protein Boost Tip: Serve with 100g Greek yoghurt and a sprinkle of cinnamon for an extra protein hit!

FitnessFood StrongerEveryDay HealthyEating BananaBread FuelYourBody 🍌💪🥣

04/06/2026

I LOVE getting new shoes! I’m in them all day, every day so I need to replace every 4-6months max. I highly recommend as a super supportive good quality shoe. How often do you replace your gym shoes?

01/06/2026

🧁 90-SECOND HIGH PROTEIN CHOCOLATE CUPCAKE 🧁

When a chocolate craving hits, this little beauty takes less than 2 minutes to make and packs a protein punch!

✨ High Protein
✨ Low Sugar
✨ Ready in 90 Seconds
✨ Perfect for a healthy dessert or afternoon snack

Ingredients:
• 3 tbsp vanilla protein powder
• 1 tbsp self-raising flour
• 2 tbsp cocoa powder
• 2 tbsp stevia
• Dash of vanilla extract
• 1 egg
• Splash of milk
• Pinch of cinnamon
• Pinch of Celtic salt

Method:
1️⃣ Add all ingredients to a mug or ramekin.
2️⃣ Mix until smooth.
3️⃣ Microwave for 1 minute 30 seconds.
4️⃣ Allow to cool slightly and enjoy!

💡 Optional: Top with Greek yoghurt, fresh berries, or a dusting of cocoa powder for an extra special treat.

The best nutrition plan is one you can stick to, and having healthier versions of your favourite treats makes that so much easier.

Save this recipe for the next time your sweet tooth strikes! 🍫🧁

🔥 Calories: ~220 kcal
💪 Protein: ~26g
🍞 Carbohydrates: ~16g
🥑 Fat: ~8g
🌾 Fibre: ~4g

01/06/2026

Winner drawn Friday!!!
Jump on an enter until midday Friday!

🔥 GIVEAWAY TIME 🔥

We’re celebrating 15 YEARS of Think FIT with Deb 🎉💪And to celebrate, I’m giving ONE lucky person the chance to WIN 12 MONTHS of Group Training!

This is something we do every single year, and honestly… it’s one of my favourite things. We’ve had SO many incredible winners over the years who have completely transformed their lives — and this year could be YOU 🙌

This is your chance to:✔️ Transform your body✔️ Build real strength✔️ Stay accountable (no more starting over!)

Valued at $1500+ — but the real value? Confidence, energy, and showing up for YOU every week 🔥

HOW TO ENTER:1️⃣ Follow this page2️⃣ Like this post3️⃣ Share it to your story/feed

✨ Want a bonus entry? Tag a mate (totally optional!)

If you’ve been waiting for a sign to start… THIS IS IT 👊

Let’s make the next 12 months your strongest yet 💥

Winner announced June 5th!

31/05/2026

The women who become mentally strong aren’t the ones who had it easy.

They’re the ones who kept showing up when they were tired.
Heartbroken.
Overwhelmed.
Scared.

Doing hard things builds resilience.
And resilience changes everything. 💪