Rise and Shine Fitness Leeton

Rise and Shine Fitness Leeton 📍 LEETON NSW- We help busy adults consistently training 2-3 times week 👉 Riseandshinefitness.org
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Leeton, this one is for you.We are hosting a free information night for anyone who has ever thought about getting their ...
19/06/2026

Leeton, this one is for you.

We are hosting a free information night for anyone who has ever thought about getting their Cert III or Cert IV in Fitness. Simone O’Mara from Wagga is coming to Leeton to present.

If we get enough local interest, this course to be run right here in Leeton across multiple local gyms, with fortnightly face-to-face practical sessions of 4 hours each, plus online components to complete in your own time. Cert III is 10 weeks and Cert IV is another 10 weeks.

This is for you if you have always wanted to work in fitness, you are considering a career change, or sitting behind a computer screen is not your type of study and you prefer the hands-on approach.

The more people who register, the better the chance of this running right here in our community.

📅 Monday 29 June, 6:30 pm
📍 Rise and Shine Fitness, Leeton

Register your interest via the link in our bio and tag a friend who you think would be perfect for this.

19/06/2026

Every Saturday we share a Slow Cooker Recipe of the Week.

Usually, we test it at home during the week before sharing it with you. Unfortunately, this week’s recipe was an absolute dud 😅 and definitely not worth passing on!

So instead, we’re taking a moment to look back at all the slow cooker recipes we’ve shared so far.

🏆 Our Top 2 favourites in our house are:

🥇 Marry Me Chicken
🥈 Slow Cooker Beef Pies

Now we want to hear from you👇

Which of our slow cooker recipes have you tried?

And which one has been your favourite so far?

If you’ve got a recipe recommendation also send them our way ✌️

We hit pause on our Woolies specials for a few weeks, but we thought we’d bring it back to your Thursday night feed! Ple...
18/06/2026

We hit pause on our Woolies specials for a few weeks, but we thought we’d bring it back to your Thursday night feed!

Plenty of great specials this week, what’s a favourite you’ll be stocking up on? I’ve already stocked up on the salted caramel YoPro’s 👀🤣

Let us know if you if you find these types of posts valuable by giving it some love, saving it or sharing with whoever does the weekly shop in your household 🙌🏼🙌🏼

15/06/2026

Different fitness levels. Different weights. Different goals. But the same decision to show up & do better each day.

Rise and Shine has always been a mix of people who’ve been at it for years and people who are just getting started.

Everyone in these doors is working toward something. Getting stronger, yes. Moving well for longer, absolutely. But also sleeping better, having more energy for their family or finally feeling like themselves again.

Wherever you’re at, there’s a place for you here 🫶🏻

12/06/2026

The least sexy habit that makes eating healthier easier every week…

👉 The weekly shop.

It’s not exciting. It won’t get hundreds of likes on social media. But it might be the single most important habit for reducing stress around healthy eating.

When your fridge is stocked and you’ve got a plan for dinner, you’re far less likely to find yourself standing in the kitchen at 6pm wondering what to eat.

A big thank you to our member Mel Nardi for sharing this week’s Slow Cooker recipe with us – a delicious Slow Cooker Creamy Chicken & Risoni from that’s perfect for busy families.

🛒 Shopping List
• 500g skinless chicken thighs
• 1 brown onion
• 3 garlic cloves
• ½ cup sun-dried tomatoes
• 2 tbsp red pesto
• 1 tbsp dried Italian herbs
• 3 cups chicken stock
• 1 cup risoni
• 330g roasted red capsicums
• 1 cup cooking cream
• 2 cups baby spinach
• Sea salt and cracked black pepper

⏰ Method
Add the chicken, onion, garlic, sun-dried tomatoes, pesto, herbs and 1 cup of stock to the slow cooker and cook on high for 3 hours.

Stir through the risoni and remaining 2 cups of stock. Cook for another 30 minutes on high.

In the final 5 minutes, add the roasted capsicum, cooking cream and baby spinach. Season to taste and stir until creamy and well combined.

Serve warm and enjoy!

Save this post, add the ingredients to your shopping list, and set yourself up for an stress-free week of healthy meals.

30g of protein per main meal is a solid starting point for most adults. But here’s how you can work out what your body a...
11/06/2026

30g of protein per main meal is a solid starting point for most adults. But here’s how you can work out what your body actually needs 👇🏼

Your personal protein target:
bodyweight (kg) x 1.6g to 2.0g = your daily protein target

For someone weighing 70kg for example:
70 x 1.6g = 112g protein per day (minimum)
70 x 2.0g = 140g protein per day (upper range)

1.6g is your minimum for muscle maintenance. 2.0g is where you want to be if you’re training consistently or going through perimenopause or menopause (generally).

Start at the lower end, get consistent with hitting it, then gradually work up from there.

The 30g per main meal rule gets most people to that minimum without needing to count a thing. Learn what it looks like on your plate, repeat it, and build from there 🙌🏼

Coach Han is currently living her best life in Japan. 🇯🇵And yes, it looks completely different to the usual routine.Stil...
08/06/2026

Coach Han is currently living her best life in Japan. 🇯🇵

And yes, it looks completely different to the usual routine.

Still having three main meals a day, they just look a little different to the usual.

But that’s exactly the point, right? You don’t travel to another country to “be good.” You go to experience how other people live. And as a complete foodie, Japan was always going to be about the food just as much as everything else.

Is it perfect? Nope.

But here’s what I know: 2 weeks off track won’t undo the work I’ve put in. My habits and routines will be right there waiting when I get home.

So in the meantime? I’m enjoying trying new things, hopping between market stalls and experiencing as much of Japan as possible. Getting the odd morning run done through new streets. And loving every bit of it.

Arushi didn’t sign up to run marathons.In fact, she didn’t even think the gym would be her thing.But little did she know...
08/06/2026

Arushi didn’t sign up to run marathons.
In fact, she didn’t even think the gym would be her thing.

But little did she know where her 21 day trial with Rise & Shine would take her…

Two years ago she came to us new to town, not knowing many people outside of work, and pretty convinced that group fitness just wasn’t for her.

We encouraged her to give our 21-day small group PT trial a shot. No pressure, a smaller group environment and a chance to see how it felt.

From small group PT she grew confidence to try group fitness, then Run Club. From there, she signed up for a 10KM run but ended up training for a half marathon, then set a PB at the Sydney Hoka Half last month and now she’s locked in for the 2026 Melbourne Marathon.

None of that was even on her radar when she walked through our doors two years ago.

Every single person who trains with us started somewhere. Most of them started exactly where Arushi did: unsure, a little hesitant, and not quite believing what they were capable of.

That first step is the hardest one. What comes after it? Things you never thought you’d be capable of 🙌🏼

“I work shifts… I could never stick to a routine.”That’s exactly why Linda joined us 12 months ago.When Linda first star...
07/06/2026

“I work shifts… I could never stick to a routine.”

That’s exactly why Linda joined us 12 months ago.

When Linda first started her 21-day trial, her biggest question wasn’t whether she could exercise, it was whether she could make it work around shift work.

She had personally identified that 24hr access would work best BUT the reality of that was; less accountability, no coach and no community and that was why she kept failing as staying consistent at the gym.

During her initial setup, we mapped out her roster and identified the sessions that would fit around different shifts. If she was on mornings, we knew which sessions would work. If she was working late, we identified the early sessions she could make.

Fast forward 12 months and I’m so proud to say that Linda has averaged 2.3 sessions per week.

Consistent training, week after week.

And with consistent training come consistent results ✌️

It’s exactly what we preach.

Without consistent work, there will be no consistent change.

One of the biggest things Linda has done well is accept that her work hours are what they are while still deciding that her health matters. Rather than focusing on the sessions she couldn’t make, she focused on the ones she could.

For her, that meant regularly attending the 5am sessions and the 4pm sessions depending on her roster.

While she originally thought our 24-hour access might be the answer, she realised she gets her best results in group fitness. Having a coach watching her technique, providing accountability, and training alongside others was what kept her motivated and consistent.

And consistency is exactly what she’s achieved.

Well done, Linda. An outstanding first 12 months and a perfect example that even with shift work, progress is possible when you find a routine that works for you.

Address

100 Pine Avenue
Leeton, NSW
2705

Opening Hours

Monday 5:15am - 7:30am
5:45pm - 6:30pm
Tuesday 5:15am - 7:30am
5:45pm - 6:30pm
Wednesday 5:15am - 7:30am
5:45pm - 6:30pm
Thursday 5:15am - 7:30am
5:45pm - 6:30pm
Friday 5:15am - 6:50am
5:45pm - 6:30pm
Sunday 8am - 9am

Telephone

+61400310058

Website

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