Fit My Day

Fit My Day Online Fitness App
Personal Training
Results focussed outdoor fitness programs

07/09/2026

One leg combo. So many muscles working.

Try these two moves to hit your quads, glutes, hamstrings AND adductors:

- Side lunge sliders
- Heel-elevated squat to lunge

The lateral movement gets those inner thighs and glutes working, while the heel elevation puts extra emphasis on the quads.

Slow it down, control the movement and make every rep count.

Try 8–12 reps each side × 3 rounds.
Your legs will know about it! 💙🦵💚

Protein doesn’t have to be complicated.A few simple swaps and additions can make it much easier to reach your daily prot...
05/09/2026

Protein doesn’t have to be complicated.

A few simple swaps and additions can make it much easier to reach your daily protein needs:

✔️ Build meals around a protein source
✔️ Add cottage cheese or Greek yogurt to sauces, dips and dressings
✔️ Choose protein-rich snacks
✔️ Use protein powder when you need an easy top-up

Small choices throughout the day really do add up.

Save this for your next food shop and send it to someone who wants to make protein easier.

What’s your favourite high-protein snack?

Building muscle is one of the most powerful tools we have for weight management as we age, and its benefits go far beyon...
03/09/2026

Building muscle is one of the most powerful tools we have for weight management as we age, and its benefits go far beyond the scales.

Muscle supports your metabolism, improves blood sugar control, strengthens your bones, protects your joints and improves balance and stability.

And most importantly it helps you keep doing the things you love, for longer.

We naturally lose muscle as we age, but we CAN do something about it.

Lift. Challenge your muscles. Keep building strength.

Because the goal isn’t just to live longer, it’s to stay strong, capable and independent while we do it.

Muscle really is your superpower. 💙💪💚

02/09/2026

Your gluteus medius (the muscle that wraps around the side of your hips) plays a crucial role in keeping your hips and pelvis stable.

Greater hip and pelvic stability means better control of your lower body during walking, running, squatting, lunging and single-leg movements which may help reduce your risk of knee and lower-back injuries.

Strong glute meds means better balance, stability, control and lower-body strength.

The open clam is one of my favourite exercises to strengthen the gluteus medius… with a few progressions.

Start with bodyweight:
- Lie on your side with knees bent and hips stacked
- Keep your feet together and lift your top knee and foot
- Keep your pelvis still and don’t roll backwards
- Lower slowly and repeat

Then progress it:
1. Lift the top leg AND your underneath hip
2. Add weight by placing a dumbbell on the outside of your top thigh for an extra challenge.

The first few reps feel fine and then suddenly you feel the burn! Let me know if you give it a try. 💙

This is one of many great strengthening exercises you will find in the programs in my app. Link in bio.

31/08/2026

Eat on repeat … with a tweak here and there.

My breakfast is always one of two basics:

- Overnight oats with yoghurt and seeds
- An English muffin with cottage cheese and either eggs, chicken or salmon

Sometimes I add some veggies on the muffin or some fruit to the oats, but otherwise it’s the same. It might sound boring to some, but keeping breakfast simple means one less decision to make in the morning.

I know I’m getting a mix of carbs, fats and protein, I have a rough idea of the energy I’m consuming, and I know it’s going to keep me satisfied and fuel my morning.

And then I can save my decision-making energy for something more important! 😂

Eating some meals on repeat is a powerful and effective way to keep your health and fitness in check. Find a few meals you enjoy, that fit your goals, and eat on repeat with a tweak here and there.

Simple. Consistent. Done.

Address

Robert Pymble Park
Pymble, NSW
2073

Opening Hours

Monday 6am - 3pm
Tuesday 6am - 3pm
Wednesday 6am - 3pm
Thursday 6am - 3pm
Friday 6am - 3pm

Telephone

+61412831011

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