Redefine Fitness Blackwood

Redefine Fitness Blackwood Redefine Fitness Blackwood is a Womens only Fitness, Weight Loss and Wellbeing Centre

🌅 Member Tips for Breakfast Success 1. Prioritise protein – Keeps you full longer and supports lean muscle (eggs, Greek ...
07/10/2025

🌅 Member Tips for Breakfast Success

1. Prioritise protein – Keeps you full longer and supports lean muscle (eggs, Greek yogurt)
2. Add healthy fats – Nuts, avocado, or chia give steady energy and hormone support.
3. Include colour – Berries or greens add antioxidants and fibre for gut health.
4. Don’t skip hydration – Start your day with water or electrolytes before coffee.
5. Limit sugary cereals – Prevents energy crashes mid-morning.
6. Prep ahead – Overnight oats, egg muffins, or smoothies make mornings stress-free.
7. Eat mindfully – Slow down — eating in a calm state improves digestion and focus

Try our Granola with Greek yogurt, Proti and Berries for a great kick start 🦵🔥

⭐️Benefits of our Granola⭐️🥥 1. Low-Carb, High-Satiety FuelKeto granola replaces traditional oats with nuts, seeds, and ...
07/10/2025

⭐️Benefits of our Granola⭐️

🥥 1. Low-Carb, High-Satiety Fuel

Keto granola replaces traditional oats with nuts, seeds, and coconut, making it low in carbs but high in healthy fats. This keeps blood sugar stable and helps reduce cravings, while providing steady, long-lasting energy — perfect for busy days or pre-training fuel.

🍓 2. Nutrient-Dense and Antioxidant-Rich

Adding berries like raspberries and blueberries provides a burst of antioxidants, fiber, and natural sweetness without spiking blood sugar. These also support skin, hair, and recovery thanks to their vitamin C and polyphenols.

🥜 3. Healthy fats

ideal for those following low-carb. Packed with magnesium, zinc, vitamin E, and antioxidants.

🍫 4. Gut and Hormone Friendly

Keto granola with ingredients almonds adds fiber and magnesium, supporting digestion and hormonal balance — both key for athletes and women managing cortisol or energy dips.

💪 5. Perfect for Muscle Recovery

Pairing your granola with protein yogurt or a chocolate protein cream (like in photo) gives the ideal fat + protein balance for muscle repair and recovery post-training — without heavy carbs.

Try this delicious treat 💝
High protein chocolate yogurt treat by Kayla

Ingredients:
1 cup yogurt
1 tablespoon raw cacao
1 teaspoon any sweetener (Kayla uses honey)
*Add our Proti or Shaken Jamaican for extra protein.

Directions:
Blend together, serve with fresh berries and granola 👌

Just a little reminder there will be no staffed hours on Monday.Have a safe weekend and enjoy the sunshine 🌞
03/10/2025

Just a little reminder there will be no staffed hours on Monday.

Have a safe weekend and enjoy the sunshine 🌞

💡 Tips to Balance Social Life & Fitness (some may align better than others) 1. Plan, Don’t Wing It • Check your social c...
29/09/2025

💡 Tips to Balance Social Life & Fitness (some may align better than others)

1. Plan, Don’t Wing It
• Check your social calendar each week.
• Slot in workouts the same way you’d book a coffee catch-up or dinner.

2. Pick Your Non-Negotiables
• Decide which 2–3 workouts are must-dos each week.
• Protect those like an appointment, and let the rest flex around social events.

3. Choose Active Social Options
• Go for a walk, hike, dance class, or even a casual gym session with friends instead of always meeting over food and drinks.

4. Don’t “Save Up” for Events
• Skipping meals to bank calories usually backfires.
• Eat normally, keep protein high, and enjoy the occasion in moderation.

5. Set Drink & Food Boundaries
• If drinking, alternate with water.
• Share meals or desserts so you can taste without overdoing it.

6. Be Upfront About Your Goals
• Friends respect honesty: “I’ve got an early session, but I’d love to come for a bit.”
• Most will support you if you’re clear.

7. Recovery is Key
• Prioritize sleep and hydration after nights out.
• A short walk + a solid meal the next day beats guilt or punishment workouts.

8. Think Long Game
• Fitness is lifestyle, not punishment.
• Enjoying social connections supports mental health, which supports consistency in training.

*thanks Kayla for posting this on our members page, it’s a great point and wanted to share with all our followers too 💞

25/09/2025

🔥 Full Body Hybrid Class this Morning 🔥

The ladies absolutely smashed it today — pushing their levels and even adding a clap to their wall push-ups 👏💪

We mixed strength and cardio in pairs: one worked on the strength move while the other pushed through a cardio burst, then swapped. Each station ran for 2 minutes, and we made 2 full laps of the room!

Why do we love this kind of training?

✨ Strength + cardio combined = fitter, stronger, healthier bodies

✨ Builds and maintains fast-twitch muscle fibres (important for balance, power, and preventing falls as we age)

✨ Counters the natural loss of muscle and bone density that happens as we get older

✨ Improves energy, confidence, and overall wellbeing

The best part? It’s never too late to start. No matter your age or experience, training like this makes a difference — and our gym is proof.

We’ve got women of all ages, all working together, cheering each other on, and showing what’s possible when you’re part of a supportive community 💜

Progress, strength, and support — that’s what Redefine is all about.

Thursday is for cardio class 🔥 with Alyna.All ready for our 10am crew of ladies 💖⬆️improves heart and lung health⬆️assis...
24/09/2025

Thursday is for cardio class 🔥 with Alyna.

All ready for our 10am crew of ladies 💖

⬆️improves heart and lung health
⬆️assists weight management
⬆️reduce stress
⬆️release feel good endorphins
⬆️strengthen muscles and bones

Dm us to get started today 📲yna ww

24/09/2025

Smith Machine Leg Press 💪🏼

The Smith machine leg press is a fantastic way to push your levels and increase your gains.

Because your back is supported on the ground, you can completely focus on using your legs without worrying about spinal pressure or stability demands like in a traditional squat.

Set-up:

⭐️Position yourself completely under the bar so that when it’s lowered, your knees bend naturally and comfortably.
⭐️Always set the emergency stoppers — they’re your safety net if the weight becomes too heavy as you fatigue.
⭐️Start with a warm-up weight to “switch on” the muscles and prepare your joints for heavier loads.

Ex*****on:

⭐️Breathe out as you push through your legs.
⭐️Keep a slight tilt of your toes toward you to ensure the bar hooks stay off the runner.
⭐️Control both the lowering and pushing phases to maximize strength and muscle engagement.

Foot Positions & Variations:
⭐️Wide stance, toes slightly out: Increases range of motion and targets inner thighs.
⭐️Narrow stance, shoulder-width: More quad-dominant, though with slightly less depth.
⭐️Single-leg press: One leg drives the weight while the other rests lightly on its toes for balance (not load-bearing).

Why do we do single leg?
⭐️Fixes muscle imbalances (one leg can’t “hide” behind the other).
⭐️Builds stability and balance.
Mimics real-life movements like walking, running, climbing stairs.
⭐️Great for everyday strength.
👉 Basically, single leg = more functional strength + balance training.

Another day of coaching ladies at Redefine Fitness 👍Research shows people trying to lose weight are more successful when...
15/09/2025

Another day of coaching ladies at Redefine Fitness 👍

Research shows people trying to lose weight are more successful when they have support—whether from a coach, group, or even just a workout buddy 🏋️‍♀️

DM to join our community 📞

Staff pick - Choc Orange 🍊 💪 Key Benefits of Protein Powder for Women1. Muscle Building & Maintenance • Protein gives yo...
11/09/2025

Staff pick - Choc Orange 🍊

💪 Key Benefits of Protein Powder for Women

1. Muscle Building & Maintenance
• Protein gives your body the amino acids it needs to repair and grow muscle after training.
• Women naturally have lower muscle mass and protein turnover, so hitting protein goals with whole foods alone can be tough — powder helps bridge the gap.

2. Body Composition & Fat Loss
• High-protein diets are proven to support fat loss while preserving lean mass.
• Protein powder is low-calorie (per gram of protein), making it easier to stay in deficit without feeling deprived.

3. Appetite & Cravings Control
• Protein is the most satiating macronutrient → keeps you fuller for longer.
• Shakes between meals can reduce cravings, especially for sweets.

4. Convenience
• Quick, portable, and easy — no cooking required.
• Great for busy days, travel, or straight after workouts.

5. Bone Health & Recovery
• Adequate protein supports bone density (super important for women, especially with age).
• Faster recovery from workouts → less soreness, better performance.

6. Hormonal & Metabolic Support
• Protein helps regulate blood sugar and insulin response.
• Balanced hormones + stable energy = less fatigue and mood swings.ff

Monday Motivation -Move your body every day this week — not for punishment, but as a celebration of what it can do.”
08/09/2025

Monday Motivation -Move your body every day this week — not for punishment, but as a celebration of what it can do.”

Address

140 Main Road Blackwood
Adelaide, SA
5051

Telephone

+61882782822

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