A FIT LIFE by Tonya

A FIT LIFE by Tonya Outdoor Group Fitness, Personal and Small Group Training. Weight Management and Mindset Coaching A FIT LIFE by Tonya can help with achieving your goals

A FIT LIFE by Tonya offer VERY affordable Outdoor, Personal Training and Small Group Training Sessions…

Outdoor sessions take place at the Cannonvale Skate Park on Tuesday’s & Thursday’s at 9.00am and Monday and Wednesday evenings at 5.30pm

1 on 1 PT sessions are also available and designed to suit the needs of the individual either outdoors or in the comfort of a PT studio. There is no short

cut to improving a level of physical fitness, achieving your goals is a combination of hard work, persistence and staying focused, with the outcome of creating positive attitudes and life long healthy habits.

A quick getaway in our own back yard - The Ngaro Track did not disappoint! 3 days 2 nights on Whitsunday Island. Put it ...
08/06/2026

A quick getaway in our own back yard - The Ngaro Track did not disappoint! 3 days 2 nights on Whitsunday Island. Put it on your to do list!
Fenna Marnie Sera Kelly Olievia Thanks!!

More fun from 2024 -2025
01/06/2026

More fun from 2024 -2025

Snack attack! Macro Seeded English muffin - halfCottage cheese x 50gAvocado ** 12g protein - easy snack and Yummo! ** Ti...
28/05/2026

Snack attack!

Macro Seeded English muffin - half
Cottage cheese x 50g
Avocado

** 12g protein - easy snack and Yummo!

** Times that by 2 for a bigger meal = 25g protein

2024 - 2025 - Still Smiling!!
23/05/2026

2024 - 2025 - Still Smiling!!

The decline in estrogen during the years of perimenopause changes the way our bodies handle stress, blood sugar, muscle ...
22/05/2026

The decline in estrogen during the years of perimenopause changes the way our bodies handle stress, blood sugar, muscle maintenance and recovery… and one of the simplest things we as women can do to support our hormones is to eat protein with in 30 minutes of waking each morning.

Starting the day with around 15-30g of protein helps stabilise blood sugar levels, which helps reduce energy crashes, cravings, irritability and that “running on empty” feeling.

Protein (along with intentional exercise) also supports:
• Muscle maintenance and strength
• Metabolism and healthy body composition
• Bone health as oestrogen declines
• Appetite regulation and feeling fuller for longer
• Recovery from exercise and daily life stress

Whether it is intentional or unintentional, many women are under-eating, especially with protein — coffee, toast or cereal alone just doesn’t give the body what it needs. Eating less does not work anymore!

Prioritise Protein - Think eggs, Greek yoghurt, protein smoothies, cottage cheese, high protein oats or leftovers from dinner. If using a supplement, ensure it includes a full protein profile in high quantities.

Coffee comes second! Keeping the cortisol levels from spiking even more than they already naturally do first thing in the morning.

Strong, happy hormones thrive in a well-fuelled body.

Just a little reminder...
20/05/2026

Just a little reminder...

Faces of 2022 - 2023
19/05/2026

Faces of 2022 - 2023

Fun of 2021 - 2022
14/05/2026

Fun of 2021 - 2022

A super interesting, informative course! **The Science of Menopause - sooo much learning in this module... What is menop...
13/05/2026

A super interesting, informative course!

**The Science of Menopause - sooo much learning in this module... What is menopause, The hormones and their processes.
**MHT - Menopause Hormone Therapies - Hormonal and non-hormonal, Complimentary alternatives including Herbal adaptogens and Mushroom adaptogens
**Training - Considerations of individuals - HIIT and SIT, Strength/Resisitance and Plyometrics
**Nutrition - Hormone shifts, Energy availability, Gut microbiome, Diet trends, What to eat and When to eat.
**Implementation with case studies

Fitness of 2019 - 2020Sooo much boxing FUN!!
11/05/2026

Fitness of 2019 - 2020
Sooo much boxing FUN!!

Address

Woodwark, QLD

Opening Hours

Monday 7am - 7pm
Tuesday 7am - 7pm
Wednesday 7am - 7pm
Thursday 7am - 7pm
Friday 7am - 7pm
Saturday 7:30am - 10am

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