Eternally Fit

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Hornsby, NSW
Eternally Fit

I take the pressure off fatigued mums and dads who think they have to exercise every day to get their pre-kids bodies back. Improve how you look.

Through education and accountability I re-energise their life and help them feel confident, strong, and sexy in their own skin. Improve how you function. Improve how you feel.

30/05/2026

** It is NOT Willpower **

Most people think fat loss is about willpower.

But sometimes it is just your biology is working against you.

One of the biggest hidden drivers is insulin resistance.

Before blood sugar is ever ‘high enough’ to diagnose diabetes, your body is already responding by:
* storing more fat;
* burning less energy; and
* increasing hunger signals

And the scary part this often shows up as subtle, everyday signs you ignore such as:
* crashing energy after meals;
* constant cravings (especially sugar);
* stubborn belly fat;
* brain fog / low focus;
* feeling hungry again shortly after eating;
* skin tags or dark patches on neck or armpits; or
* morning puffiness or tight rings on your fingers.

This isn’t just about weight, it’s about how your body handles fuel.

The good news is that insulin resistance is highly reversible when you target the right mechanisms:
* resistance training to improve glucose uptake;
* protein + fibre to stabilise blood sugar;
* sleep to regulate insulin sensitivity; and
* daily movement to prevent metabolic slowdown.

You don’t need an extreme diet - you need to restore how your body responds to food.

Fat loss doesn’t start with restriction, it starts with metabolic control.

23/05/2026

Weight training isn’t just for building muscle, nor is it for vanity.

✅ It increases physical strength and builds mental stamina.
✅ It teaches discipline, patience, and perseverance.
✅ It builds character.
✅ It lifts your self-confidence and boosts your self-esteem.
✅ It speeds up your metabolism.
✅ It strengthens your bones.
✅ It slows down the ageing process and gives you deep, quality sleep.

Weight-training makes your life better in every way possible.

Just ask Soudy what FIRE has done for her life!

Note: This is 200 Kg

09/05/2026

Do you want to improve your heart age?

A recent study showed 2 years of vigorous exercise in 50-year-olds reduced their heart age by 20 years!

ICE (Intense Cardio Exercise) is no longer than 30 minutes and is indeed vigorous!

Would you like to see what we do at ICE? Contact me and we will arrange a free trial.

19/03/2026

[** How to Lower Blood Sugar (in the laziest way possible)**]

Researchers found that even a short 3-minute squat break every 45 minutes significantly improved blood sugar levels. The squats activated participants gluteal muscles, which helped absorb more sugar from their blood, leading to a 21% drop in blood sugar spikes after meals.

Participants noticed they had more energy and felt healthier overall just by adding these quick movement breaks to their day. Short, frequent movement really can make a difference. Here’s the study: PMID: 38629807

08/03/2026

** When is a Calorie NOT a Calorie? Always!**

It’s not the TOTAL CALORIES that matter most.
It’s the list of ingredients!!!

Take my beef stew for instance, it has nearly 500 calories. Beef stew has long been my favourite breakfast food because it fills me up, gives me energy and improves my appetite throughout the day. It might not be the “lowest-calorie” choice but when I plug the details into My Fitness Pal, these 2 details really stand out to me the most:

1. Beef: “This food is high in protein!”
2. Flaxseed oil: “This food is low in saturated fat!”

So it’s not just tasty and satisfying but also healthy and filling. Sure, I could eat another meal which is the same size and lower in calories, but will it give me the same amount of BENEFITS???? That is the real question.

Put it this way: if all I cared about was the calorie content, I’d eat 2 Krispy crème donuts for breakfast instead because it’s the exact same amount of calories and tastes a thousands times better. But I’d also get pretty much zero thermic effect, zero vitamins/minerals/nutrients and zero fullness/satisfaction.

Protein-rich foods have the highest thermic effect of the three main macronutrients (protein, carbs and fats), which means they provide a high degree of satiety, help keep your blood sugar levels stable in between meals and make you feel fuller for longer. We all know how easy it is to “accidentally” eat a whole box of donuts because 1 or 2 is never enough, but never in my life have I accidentally eaten a whole batch of beef stew!

Look, I’m not saying you need to stop eating donuts, so please don’t accuse me of being a party pooper. What I am saying is you need to be LOGICAL about what you’re eating and why. Eat the donut because you like eating donuts (occasionally), not because you think it’s going to help you with your calorie intake for the day just because an app says that the calorie content is the same. (Note: Calorie counting has about a 25% margin of error, but that’s for another day).

Ending this post now because I’m off to get donuts! 🤣

28/02/2026

** Looking Good N@ked! **

As we age, we lose the motor units we don’t use. It’s important you program your weight training to take you through all rep ranges or you find a trainer that understands this.

The picture below illustrates how motor units are recruited from low to high threshold based on the load (RMs= Repetition max). Low or light loads only recruit low threshold muscle fibres. As the load increases so does the recruitment of more motor units (muscle fibres).

Only heavy loads will provide the potential to recruit all muscle fibres, in particular type 2 muscle fibres. Type 2 fibres are the ones that grow and respond best in terms of strength and hypertrophy.

It’s important to understand that unless an individual taps into these muscle fibres (through lifting heavy weights) they will not tap into muscle fibres responsible for dramatically improving strength and body shape (aka looking good when you get out of the shower!).

People often confuse muscle fatigue and overload - they mistakenly assume that more reps with lighter load will provide the same stimulus as using heavy loads. It doesn’t.

A person who is just starting can carry out ANY type of training to create a fat loss and body shape improvement, but as soon as they become a “seasoned” more experience trainer (3-6 months) you need to ensure you have the overload principle in your training.

This is why training styles such as circuit training, body pump and the like (to the seasoned trainer) isn’t strength training anymore. It can still be part of the plan if it is programmed properly but it’s only one piece of the training jigsaw. Because they are not lifting loads that tap into those type 2 muscle fibres, they are not recruiting anymore motor units, no matter how many reps or how much it burns.

Heavier loads=more muscle=progressive body shape changes.

17/01/2026

Year after year we all make new year's resolutions to get fit, loose weight, quit a bad habit - the list goes on.

How many times have you done this and before you know it you've given up because it's too hard or you've lost the motivation?

What I have learnt over the past 10 years during my training is that it's not about how motivated you are but how much you actually want to change.

Take a moment and look at yourself in the mirror and ask, am I happy with what I see? I did this and my answer was no.

If you can find your 'why', this will help keep you going through the tough times. Yes, there will be tough times, I've had plenty of them, but my reason to change is strong enough to keep me going.

My top 6 tips for keeping to your resolution and making 2026 your best year yet:

✅Find your 'why' - your reason to change.
✅Surround yourself with a great support network.
✅Set yourself small goals.
✅Have a big goal that is going to scare you.
✅Make yourself accountable.
✅Understand that this will take time, the best transformations don't happen overnight.

Would you like some more tips? Have a look below.

11/01/2026

Who is ready to get back into training?

Lots of reports having coming in about the importance of cardio exercise, but not just ANY cardio exercise, cardio exercise that you have to put effort into!

Effortful exercise is non-negotiable for longevity and resilience.
High-Intensity Interval Training is one of the most effective tools for preventing insulin resistance, metabolic syndrome, and chronic disease.

That's what ICE is. 30 minutes and you are done! Combine 1-2 of these with focussed resistance training, and you are creating a good, healthy, active future for yourself.

Use the app or head over here to get your ICE membership: https://eternallyfit.ptminder.com

05/01/2026

Physical inactivity is as dangerous as disease—and we need to treat it that way.

We must start treating physical inactivity as a disease. After all, it carries the same mortality risk as smoking, heart disease, and diabetes. On the other hand, going from a low to a normal cardiorespiratory fitness adds 2 or more years to one's life expectancy.

And yet, we are letting physical strength deteriorate. By age 50, many of us have already lost 10% of their peak muscle mass and by 70, they’ve lost up to 40%. This isn’t just about looking strong. It’s about survival.

Higher muscle mass means improved insulin sensitivity and a 30% lower mortality risk.
Grip strength is a stronger predictor of cardiovascular mortality than high blood pressure.
The strongest middle-aged adults have a 42% lower dementia risk.
Hip fractures alone kill 20–60% of older adults within a year—yet resistance training can lower fracture risk by 30-40%.

We cannot medicate our way out of what we have behaved our way into.

What we can do about it?

Effortful exercise is non-negotiable for longevity and resilience.
High-Intensity Interval Training is one of the most effective tools for preventing insulin resistance, metabolic syndrome, and chronic disease.

Strength training isn’t optional—it’s the foundation of long-term health and survival. Hip fractures kill 20-60% of older adults within a year—yet resistance training can lower fracture risk by 30-40%. Engaging in two hours of resistance training per week significantly reduces mortality risk, improves brain function, and increases bone density. (I also need to stress that resistance training is important and effective at any age).

28/12/2025

FREE CLASS

Mon, 29 Jan 25.
8:00 am to 8:30 am
Rofe Park, Galton Road, Hornsby Heights

Address

6/113 Hunter Street
Hornsby, NSW
2077

Website

http://eternallyfit.com.au/

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