Tone Athletica

14/09/2025

Want to feel like you are in your prime again……..
The power of BLUEBERRIES 🫐
They fight inflammation in the body, relieving those annoying aches and pains, keeping metabolism in high gear, regulating blood sugar levels, improving cognitive function - for those of you who forget where you left your keys just 1/2 a cup a day and you will notice your body feeling lighter and more responsive

12/09/2025

29/08/2025

It’s long been a favourite of bodybuilders, athletes and gym-goers, but creatine is now gaining attention for another potential benefit: brain health.

Experts say the supplement, one of the most widely researched in sports science, may also support memory, focus, and even protect against neurodegenerative diseases.

As women we all know the mental load of the work/life/kids/health juggle. Trying to “do it all”.
Post baby brain, peri menopausal head haze……… could this be the answer?

Bye bye brain fog 👋

25/08/2025

Pre-Workout (fuel + energy)

The goal is to give your body energy without making you feel heavy. Ideally, eat 1–2 hours before training:
• Carbs for energy: oatmeal, wholegrain toast, brown rice, sweet potato, or fruit (like banana or berries).
• Protein for muscle support: eggs, Greek yogurt, cottage cheese, or a protein shake.
• Light healthy fats (optional, in small amounts): nut butter or avocado (too much fat can slow digestion if eaten right before training).

👉 Example meals:
• Wholegrain toast with peanut butter + sliced banana
• Oats with berries and a scoop of protein powder
• Chicken and rice with a little veg if you’re eating further out (2 hours before)

⚡ Quick tip: If your workout is first thing in the morning and you can’t stomach much, a banana or protein shake is fine pre-workout, then follow up with a proper meal after.

23/08/2025

Heading into the new week with this Mantra 💪🏻

18/08/2025

The misconception of STRENGTH TRAINING …….”if i lift weights I’ll look like a body builder” 🤦🏽‍♀️

Truth is it actually takes allot of training to look like Arnold.
In the meantime I’ll give you some reasons to pick up some weights and strength train.
It will improve……..
- joint health
- Bone density
- Cognition
- Energy
- Sleep
- Mental Health
- Self Esteem
- Mood
- Confidence

If all the benefits of STRENGTH TRAINING could be packed in a pill, everyone would be taking it



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16/08/2025

Meet Tessa!!
Coach and program extraordinaire!! A gal with a real passion for training hard, having a healthy mind and healthy body 💪🏻

How long have you been coaching at Tone?
5 years of trying to make people love burpees (it’s a working progress).

What is your Favourite workout?
A tie between snatching a barbell, walking on my hands, running like I’m being chased, and overhead lunges. Basically, anything that makes me question my life choices.

Any Hobbies?
I’m all in on CrossFit and jiu-jitsu. My only other hobby is trying to walk the next day.

What annoys you most?
Watching someone chew gum with their mouth wide open is a special kind of torture. Close to 2nd is people who treat the gym like a one-way-ticket to “I’ll put the weights away later” town. Don’t be that person 😅

❤️

14/08/2025

Let’s talk CREATINE!

Interest in Creatine supplementation for women has been heightened as late, as it has been shown that women typically have 70 to 80 per cent lower creatine stores than men, and consume less dietary creatine.
As published by

For any woman in her 40s to 50s, especially if experiencing perimenopausal and menopausal weight gain, or brain fog supplementing with Creatine is certainly worth a try.

Similarly, for women who are post-partum feeling fatigued and struggling with energy, again it is worth trying creatine to see if it helps aid energy regulation.

10/08/2025

De-load week in the gym this week………what’s your favourite way to recover the muscles?
Ice bath?
Sauna?
Massage or the good old roller?

07/08/2025

When weight training the foods you eat play a HUGE role in supporting muscle growth, recovery and overall performance.

Protein rich foods help repair and build muscle, think;
Eggs 🥚
Chicken, Turkey, lean beef 🥩
Fish 🐟
Greek yogurt
Cottage cheese
Tofu
Protein shakes

Eat within 30-60 mins post workout combining PROTEIN + CARBS = Muscle Health

03/08/2025

In light of our weight intensity building week at the gym right now we thought we should be talking MUSCLE HEALTH - especially for women.

Did you know as women age, especially after the age of 30, muscle mass begins to decline - a process called sarcopenia.
On average, women can lose 3-8% of their muscle mass per decade and this can accelerate after menopause.
This loss affects strength, metabolism, bone health and overall quality of life.

💪🏻 Benefits of Strength Training for Women
1. Preserves and builds muscle mass
2. Boots Metabolism
3. Protects Bones health
4. Improves Hormonal Balance and mood
5. Enhances Functional Strength
6. Supports Healthy Aging

24/02/2025

Ready to Feel Strong & Energised? 💪

Try our 2-Week Pass and experience what it’s like to train in a space designed for women, by women.

✅ Strength & conditioning classes tailored to all levels
✅ Supportive coaches & an incredible community
✅ A fun, empowering way to build strength & confidence

No long-term commitment—just two weeks to see how good you can feel!

Tag a friend who needs to join you 🚀 DM us to get started!