LozR Fit

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▪︎Qualified Personal Trainer ▪︎Nutrition Coach ▪︎ Women's Fitness ▪︎Mobility ▪︎ Strength ▪︎ Balance ▪︎ Coordination ▪︎Body recomposition ▪︎Older adults group fitness
▪︎GET IN TOUCH TO LEARN MORE

Your Monday reminder:You are allowed to begin again as many times as you need to. 🤍
07/06/2026

Your Monday reminder:
You are allowed to begin again as many times as you need to. 🤍

05/06/2026

A 20kg weight loss can feel incredibly overwhelming when you look at it as one big goal.

When you're standing at the start, losing 100 grams might feel insignificant. But here's the reality: every 100 grams counts.

Instead of focusing on the 20kg you want to lose, focus on the next 100g, 500g, or 1kg. Break the journey into smaller milestones that feel achievable and celebrate each one along the way.

Too often, people expect massive transformations from 8-week or 12-week challenges. While you may see some progress in that time, sustainable fat loss isn't a race. Losing 20kg safely and maintaining it long term can take many months, and for some people, 1–2 years.

That's not failure. That's normal.

The habits that create lifelong results take time to build. The weight doesn't disappear overnight, and it doesn't need to.

Focus on the next small step.

Then the next one after that.

Because 100 grams becomes 500 grams. 500 grams becomes 1 kilo. And one kilo at a time eventually becomes 20.

Small, consistent actions may not feel impressive today, but they're exactly what create lasting change.

High-Protein Air Fryer Mozzarella Wraps Even the kids will love these!Perfect for the cooler months when a cold protein ...
02/06/2026

High-Protein Air Fryer Mozzarella Wraps

Even the kids will love these!

Perfect for the cooler months when a cold protein snack just isn't cutting it, but you still need to hit your protein target.

These wraps are warm, crispy, low-calorie, and packed with protein to help support your journey toward a stronger, healthier body.

✅ High protein
✅ Low calorie
✅ Quick and easy
✅ Air fryer friendly
✅ Deliciously satisfying

A simple snack that makes reaching your daily protein goals a whole lot easier.

Save this one for later let me know if you try it

What's your go to winter warmer snack?

A new week does not need a dramatic overhaul. Start with water, movement, fresh air, kinder self-talk and one small step...
31/05/2026

A new week does not need a dramatic overhaul.

Start with water, movement, fresh air, kinder self-talk and one small step forward.

Your health isn’t built from one perfect habit — it’s built from the small things you do consistently every day 🤍Looking...
28/05/2026

Your health isn’t built from one perfect habit — it’s built from the small things you do consistently every day 🤍

Looking after your body means looking after all of it:
🧠 your brain
❤️ your heart
🦴 your bones & joints
✨ your skin
🌿 your gut health

You don’t need to change everything overnight. Start with one or two habits, build consistency, and let those small actions compound over time. Healthy routines should support your life, not overwhelm it.

Progress can look like:
• drinking more water
• going for a walk
• adding more wholefoods
• getting better sleep
• moving your body regularly
• spending time with people you love

Simple habits really do matter.

The goal isn’t just to live longer…It’s to stay strong enough to enjoy it.To keep moving without pain.To play with your ...
27/05/2026

The goal isn’t just to live longer…

It’s to stay strong enough to enjoy it.

To keep moving without pain.

To play with your kids or grandkids.

To carry your groceries, travel, laugh, dance, hike, and live independently for as long as possible.

Exercise, nourishing your body, sleeping well, and looking after your health isn’t just about appearance — it’s about quality of life.

Strong isn’t just for now.

It’s an investment in your future self.

26/05/2026

Following on from my post last week about jumping and bone density, I wanted to share 3 gentle alternatives for people who may not be able to get outside and walk much yet, or who don’t know where to start with strength training.

All you need is a chair. 💛

1️⃣ Seated marching
Sit up nice and tall with your shoulders back and chest lifted. March your legs up and down from the chair.
Start with 3 sets of 20 marches a few times per week (or daily if tolerated) and gradually build from there. This can help improve circulation, mobility and leg strength.

2️⃣ Seated fast feet / running on the spot
Once marching feels comfortable, you can progress to quicker steps while seated — like running on the spot in the chair.
This helps stimulate the bones, improve blood flow, and can also help reaction time and coordination, which may transfer over to better balance.

3️⃣ Seated heel drops
Still seated, come up onto your toes and then gently drop your heels back down.
Start softly and controlled, especially if you have osteoporosis or osteopenia. The goal is gentle impact — not force.

Begin with 3 rounds of 30 seconds and slowly build over the weeks and months as you feel stronger and more confident.

Remember: start where you are. Small amounts of movement done consistently can make a big difference over time. 💪

If you found this helpful, share it with someone who may be struggling to get moving — this could be the perfect place for them to start.

Monday reset checklist Not about being perfect.Just getting yourself back into routines that help you feel a little more...
24/05/2026

Monday reset checklist

Not about being perfect.

Just getting yourself back into routines that help you feel a little more grounded, clear headed and cared for.


21/05/2026

Jumping for bone health is the latest social media trend — and while it’s not wrong, it’s not the only way to support bone density.

What if you're osteopenic? Or have osteoporosis?

Long before jumping was popular, we had walking and weight training. Every step you take creates impact through the bones, and resistance training helps strengthen them too.

And honestly… what if you can’t jump?

What if your knees hurt?

What if you leak when you jump?

What if you can barely get out of a chair?

“Women over 50” is a huge category. A 52-year-old and an 82-year-old have very different bodies and abilities.

You do not need to jump to support bone health.
Walking, lifting weights, climbing stairs, carrying groceries, and simply getting stronger all count too.

The best exercise is the one you can do safely and consistently.

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Macksville, NSW
2447

Opening Hours

Monday 9am - 5pm
Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 9am - 5pm
Friday 9am - 5pm
Saturday 9am - 5pm
Sunday 9am - 5pm

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