Leisa's Fitness & NDIS Support Services

Leisa's Fitness & NDIS Support Services Personal training and group fitness sessions, we provide expert guidance and a supportive environment for people of all fitness levels.

We offer compassionate NDIS support services, empowering individuals to live independently. Making Fitness Fun
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13/01/2026

This one is all about back strength … the kind that supports everything else you do.
The Banded Pulldown activates your lats and upper back, which play a huge role in posture, stability, and overall strength. When these muscles are switched on, your shoulders feel supported and your core naturally engages.
Strong back = strong foundation.

How to Do It:
1️⃣ Anchor the loop band overhead and grip it with both hands.
2️⃣ Stand tall, core lightly braced, chest proud.
3️⃣ Pull the band down toward your ribcage, elbows driving back and down.
4️⃣ Squeeze the muscles between your shoulder blades.
5️⃣ Slowly return with control.
This move helps build the kind of strength that carries into push-ups, rows, planks, and everyday movement … not just “upper body days.”

Pro Tip:
Think about pulling your elbows toward your back pockets. If you feel it mostly in your arms, slow it down and focus on your back doing the work.

🎥 Watch today’s clip to see the Banded Pulldown in action …
and come back tomorrow for Workout Wednesday, where this back activation shows up in a way that builds real strength and confidence.

“Energy loves momentum.”Here’s something that feels surprisingly true:Energy doesn’t come before action … it shows up be...
12/01/2026

“Energy loves momentum.”

Here’s something that feels surprisingly true:
Energy doesn’t come before action … it shows up because of it.
A short walk.
A glass of water.
Ten minutes of movement.
A deep breath before your day starts.
Tiny things. Big ripple effect.

This week is all about building momentum the easy way … switching things on gently and letting your body remember how good it feels to move, breathe, and show up.

Once energy starts flowing… it tends to stick around ✨
Comment GO if you’re feeling your momentum build.

Fun day exploring the swinging bridge at Cooyar and the Palms National Park.
10/01/2026

Fun day exploring the swinging bridge at Cooyar and the Palms National Park.

HE PROTEIN POPCORN BOWL 🍿⚡️(Salty. Cozy. Unexpectedly brilliant.)Okay hear me out…Popcorn doesn’t have to be “just a sna...
09/01/2026

HE PROTEIN POPCORN BOWL 🍿⚡️
(Salty. Cozy. Unexpectedly brilliant.)

Okay hear me out…
Popcorn doesn’t have to be “just a snack.”
It can be fuel.

This bowl is warm, salty, crunchy, and wildly satisfying … the kind of thing you make when you want comfort and energy without overthinking it.

How to build it:
• Air-popped popcorn
• Sprinkle nutritional yeast or grated parmesan
• Add roasted nuts or seeds
• Optional: smoked paprika or chili powder for that extra wow

That’s it.
Simple. Savory. So good.

Trainer Tip:
Carbs + protein + a little salt = a powerful combo after workouts or on active days. This helps replenish energy, support recovery, and crush cravings — without feeling like “diet food.”

Drop a 🍿 if this surprised you… or if you’re totally trying it tonight.

07/01/2026

🔥 It’s Workout Wednesday … and this one is designed to wake everything up.
Think strong legs, active core, lifted posture, and that instant “okay, now I’m on” feeling. This is full-body activation without burnout … just smart, feel-good movement that builds momentum fast.

ACTIVATE Workout
⏱ 60 seconds per move · Repeat 3x
• Squat to Curl
• Lunge to Lateral Raise
• Criss-Cross Deadlift + Row
• Bird Dog Kickbacks
• Leg Raises
• Plank

This workout is a sneak peek of what ACTIVATION is all about — simple, effective sessions that help your body feel switched on, confident, and ready for more.
🎥 Watch the clip and come get activated.

Comment ON if you’re feeling this energy.
Hashtags:

New class times starting from this week.
06/01/2026

New class times starting from this week.

06/01/2026

New year, new energy … so today we’re spotlighting a move that quietly does a LOT of work behind the scenes.

The Banded Hamstring Curl is all about activation.
Not flashy. Not fast. But incredibly effective.

This move wakes up the hamstrings … the muscles that support your hips, protect your knees, and help you feel stronger and more stable in everything you do.
When these muscles are switched on, your whole body moves better.

How to Do It:
1️⃣ Anchor the band and loop it around your ankle.
2️⃣ Stand tall, core engaged, and hinge slightly forward.
3️⃣ Slowly bend your knee, drawing your heel toward your glutes.
4️⃣ Control the release — that’s where the magic happens.
5️⃣ Repeat, then switch sides.

This is one of those movements that looks simple … but instantly reminds your body how to work again.

Pro Tip:
Move slowly and stay tall. Think “activate, don’t rush.” The goal here is connection — not momentum.

🎥 Watch today’s clip to see the Banded Hamstring Curl in action …
and come back tomorrow for Workout Wednesday, where we’ll use this activation to build strength and momentum for the week ahead.

“Something good is switching on.”You know that feeling when the lights come back on after a power flicker?That’s January...
05/01/2026

“Something good is switching on.”
You know that feeling when the lights come back on after a power flicker?
That’s January energy.
Not frantic. Not dramatic.
Just that quiet click where things start working again.
Your routines. Your motivation. Your focus. Your sense of “I’ve got this.”
This month isn’t about overhauling your life.
It’s about activation … waking up what’s already there and letting momentum build naturally.
Think fresh starts, clear energy, and small habits that bring you back online.
Something good is switching on. Let’s lean into it ✨
Comment ON if you’re ready to activate your energy this month.
Hashtags:

EGG ROLL-UPS 🍳✨(Breakfast. Snack. Post-workout win.)Happy New Year! 🎉Let’s have some fun with this year … starting with ...
02/01/2026

EGG ROLL-UPS 🍳✨
(Breakfast. Snack. Post-workout win.)

Happy New Year! 🎉

Let’s have some fun with this year … starting with food that’s simple, satisfying, and actually supports your energy.

You know those mornings where you want real food…
but also want to be done eating in, like, 6 minutes?

This is that meal.
Think omelet… but handheld.
No plate. No fork. No drama.

How to make it:
• Scramble eggs thin like a pancake
• Add spinach or peppers
• Sprinkle cheese
• Roll it up + slice

That’s it.
Eat it warm. Eat it cold. Eat it standing at the counter if that’s the vibe.

Trainer Tip:
Protein-forward meals help support muscle repair and keep energy steady … especially during an ACTIVATION phase. These are perfect on busy days when you want something simple, satisfying, and actually supportive of your workouts.

Comment EGGS if this would save your morning (or your afternoon snack attack).

Our updated Weekly Fitness Timetable kicks off from Monday 5 January 2026, bringing you a balanced mix of high-energy wo...
30/12/2025

Our updated Weekly Fitness Timetable kicks off from Monday 5 January 2026, bringing you a balanced mix of high-energy workouts, low-impact strength, and mindful movement across the week. With options to suit all fitness levels, the new schedule is designed to help you build consistency, feel strong, and enjoy moving your body in a supportive, welcoming environment. We can’t wait to welcome you back for a fresh start to the new year 💪✨

If you’re craving something warm, cozy, and chocolatey after the holiday whirlwind… this is your cup. Rich enough to fe...
26/12/2025

If you’re craving something warm, cozy, and chocolatey after the holiday whirlwind… this is your cup. Rich enough to feel like a treat … nourishing enough to support your energy, mood, and muscle recovery.
Ingredients:
• 1 cup almond milk (or any milk you love)
• 1 Tbsp cocoa powder
• 1 tsp maple syrup
• ½ scoop chocolate or vanilla protein
• Pinch of cinnamon
• Optional: froth a little extra milk for on top, or add a sprinkle of cocoa or cinnamon
Directions:
1. Warm your milk gently on the stove — don’t boil it, just heat it until it’s steaming.
2. In a mug, whisk together cocoa, maple syrup, protein powder, and cinnamon.
3. Slowly pour in the warm milk while whisking until everything is smooth and frothy.
4. Add a little frothed milk on top if you want that “barista” moment.
5. Sip slowly… let it warm you from the inside out.
It’s your cozy December reset in a mug.
Trainer Tip: Pair this with 5 minutes of gentle movement … slow stretching, a quiet walk around the house, or a few deep breaths by the window.

Warmth + light movement increases circulation, helps your body recover, boosts mood, and supports digestion after holiday meals.

24/12/2025

🔥 Workout Wednesday — and a Merry Xmas Eve!! Before the holiday whirlwind hits, we’re slowing things down with a Core Flow that feels grounding, warm, and SO good for your body.

Just 12 reps each — repeat 3 times. Simple. Centering. Exactly what today needs.

Today’s Core Flow:
1️⃣ Inchworm - A full-body stretch + core wake-up.
2️⃣ Plank → Down Dog - Lengthen, strengthen, and breathe.
3️⃣ Down Dog → Cross Pull (alternating) - Lift, twist, and connect your core to your movement.
4️⃣ Push & Lift - A mini push-up + gentle hip lift — sneaky and spicy.
5️⃣ Bird Dog Crunch - Slow, steady, controlled. Core ON.

Let this flow be your pause button. Your reset. Your “I’m taking care of me today.”

✨ Christmas Eve Note: Whether you’re traveling, hosting, wrapping, baking, or doing all the things… this 15-minute flow brings you back to your center. Strong. Calm. Present.

🎥 Watch today’s clip, save this one for later, and enjoy the feel-good movement before the festivities begin.

Address

4 Railway Lane
Nanango, QLD
4615

Telephone

+61438304961

Website

https://linktr.ee/leisasfitness

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