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
Get Fit, Get Healthy, Have Fun

✨ Beat the 3PM Slump … and Power Through Your AfternoonYou know that moment when your brain says “snack” but your body’s...
12/09/2025

✨ Beat the 3PM Slump … and Power Through Your Afternoon

You know that moment when your brain says “snack” but your body’s begging you not to hit the vending machine?

This is your energy-boosting, focus-fueling fix … no sugar crash included.

🥑 Avocado Rice Cake Crunch
● 1 rice cake (choose whole grain for extra fiber)
● ½ ripe avocado (mashed to creamy perfection)
● Sprinkle of h**p hearts (hello, plant protein!)
● Pinch of sea salt + chili flakes for a little kick

Why it works: Healthy fats from the avocado + slow-digesting carbs from the rice cake = steady energy that carries you through your afternoon. The h**p hearts add extra protein to keep you full and your brain sharp.

🚀 Snack smart → focus better → finish your day like a boss.

Save this for tomorrow’s “I need something” moment.

Lots of fun today, basket ball, fitness, sit up challenge, walks and so much more
11/09/2025

Lots of fun today, basket ball, fitness, sit up challenge, walks and so much more

Getting cute in yoga this week!
11/09/2025

Getting cute in yoga this week!

10/09/2025

Ever tried lifting a heavy box onto a shelf … and felt your shoulders burn halfway up?
That’s your push muscles talking … and today we’re giving them the love they deserve.

Pushing is one of the 7 foundational movement skills your body needs to stay strong and capable. Whether you’re moving furniture, carrying a toddler, or just shoving that stubborn door open at work, your push power comes from more than just your arms … it’s a team effort between shoulders, chest, triceps, and core.

Today’s workout?
Pure Upper Classics strength.
Simple. Time-tested. Effective.

Upper Classics (30 sec each x 3 rounds):
✅ Shoulder Press – Build overhead strength for lifting, reaching, and carrying.
✅ Reverse Grip Row – Balance your push with strong pulls to protect posture.
✅ Hammer Curl – Strengthen grip & biceps for everyday lifting.
✅ Skull Crusher – Lock in tricep power for strong pushes.
✅ Side Plank Reach-Thru – Stability meets rotation for real-world movement.

🎯 No fancy tricks … just the most classic moves to keep your upper body strong, stable, and ready for life.

🎥 Watch the demo video, then crush your 3 rounds.

After you’re done, tell me in the comments: what’s one thing you notice feels easier when your upper body is strong?

Our friends at OC Clothing Co have designed this shirt for us.We are taking orders for Men’s, ladies and kids tees. The...
09/09/2025

Our friends at OC Clothing Co have designed this shirt for us.

We are taking orders for Men’s, ladies and kids tees. The shirts are are Italian-made, 110gsm (super-light weight), UPF 40+ rated and moisture-wicking

If you are interested pop us a message with your size from the size charts below.

✨ Stronger Together ✨It’s not always about lifting the heaviest weights or running the fastest laps — sometimes the real...
04/09/2025

✨ Stronger Together ✨

It’s not always about lifting the heaviest weights or running the fastest laps — sometimes the real power comes from showing up, putting in the work, and moving with purpose. 💪

Every rep, every stretch, every drop of sweat is a step closer to becoming the strongest version of YOU. 🌟

Workouts like these remind us that consistency beats perfection — and having someone by your side makes the journey even more motivating. 🙌

Keep pushing. Keep growing. Keep showing up.
You’ve got this. 🔥

The Power of a Morning Routine: Setting Your Day Up for SuccessHow you start your day often sets its tone. Instead of re...
24/08/2025

The Power of a Morning Routine: Setting Your Day Up for Success

How you start your day often sets its tone. Instead of reacting, an intentional morning routine brings calm, focus, and productivity.

It's not about perfection, but carving out time for activities that nourish you before daily demands begin. It's your chance to be proactive.

Here's why a morning routine is so powerful:

Reduces Stress: A quiet start lowers stress and prevents rushed feelings.
Increases Focus: Dedicated time for planning or reflection boosts concentration and efficiency.
Boosts Mood & Energy: Activities like exercise or meditation can elevate your mood and provide lasting energy.

Promotes Self-Care: It ensures you prioritize yourself daily, vital for long-term well-being.

Cultivates Intentionality: You consciously choose how to begin your day, aligning actions with goals.

A routine can be short: 15 minutes of quiet time, light exercise, journaling, or planning. Find what works for you. Consistency is key.

What's one small element you could add to your morning for a more intentional start?

6 min cardio rounds x 460 sec rest each round(27 mins)30 sec x squat jumps +30 sec x high knees or skipping30 sec x good...
23/08/2025

6 min cardio rounds x 4
60 sec rest each round
(27 mins)

30 sec x squat jumps +
30 sec x high knees or skipping

30 sec x good mornings +
30 sec x high knees or skipping

30sec x Incline Mountain Climbers +
30 sec High knees or skipping

30 sec x Leg Drops or Heel Drops +
30 sec x High knees or skipping

30 sec x Sit up Russian twist +
30 sec x High knees or skipping

30 sec x Burpees +
30 sec High knees or skipping

60 sec rest
Repeat x 3

You know, it's easy to look at someone who's just naturally good at something and think, "Wow, they've got it made." But...
21/08/2025

You know, it's easy to look at someone who's just naturally good at something and think, "Wow, they've got it made." But this quote gently reminds us that true success often comes down to something simpler: showing up and putting in the work, consistently.

➡️ Talent is fantastic, but if it just sits there, it won't grow. It's those daily efforts, even the small ones when no one's watching, that truly build something amazing.

Remember: we might not all be "talented" in the same ways, but we can all choose to put in the effort. That consistent action is what really opens doors and creates opportunities.

What small, consistent effort will you choose to put in today to help your dreams grow? Tell us below! ✨

Healthy Butter ChickenIngredients🔽 2 tsp macadamia oil🔽 500g chicken thigh fillets, excess fat trimmed, cut into 3cm pie...
20/08/2025

Healthy Butter Chicken

Ingredients
🔽 2 tsp macadamia oil
🔽 500g chicken thigh fillets, excess fat trimmed, cut into 3cm pieces
🔽 1 large brown onion, finely chopped
🔽 1 tbsp butter chicken curry paste
🔽 2 tsp finely grated fresh ginger
🔽 1 tsp ground cumin
🔽 1 tsp garam masala
🔽 2 large carrots, peeled, sliced
🔽 250ml (1 cup) tomato passata
🔽 400g can no-added-salt chickpeas, rinsed, drained
🔽 1 bunch broccolini, trimmed, cut into 3cm lengths
🔽 70g (1/4 cup) natural yoghurt
🔽 2 (38g each) roti, halved, warmed, to serve

Method
1️⃣ Heat half the oil in a large saucepan over medium heat. Cook chicken, stirring, for 3 minutes or until browned. Transfer to a plate.
2️⃣ Add the remaining oil to pan. Add onion and cook, stirring, for 5 minutes or until softened. Add curry paste, ginger, cumin and garam masala and cook, stirring, for 2-3 minutes or until aromatic. Add carrots and cook for 1 minute until well combined.
3️⃣ Add passata and cook, stirring, for 2 minutes. Add chickpeas and 250ml (1 cup) water. Return chicken to pan. Bring to the boil. Reduce heat to medium-low. Partially cover and simmer for 20-25 minutes or until carrots are tender and sauce has thickened. Add broccolini and simmer, covered, for 3-4 minutes or until broccolini is tender. Remove from heat. Add a dollop of yoghurt. Serve with the roti.

Progressive Overload: The Secret to Getting Stronger!What it is: Ever wonder why your body keeps getting stronger when y...
19/08/2025

Progressive Overload: The Secret to Getting Stronger!

What it is: Ever wonder why your body keeps getting stronger when you work out? It's all thanks to something called Progressive Overload.

Simply put: Progressive Overload means you slowly make your workouts a little bit harder over time. This gentle challenge tells your muscles they need to grow and adapt. If you do the same exact workout every single time, your muscles have no reason to change.

Why Progressive Overload is Your Fitness Superpower:
It’s the main reason you see real changes!

📈 You Keep Getting Stronger: Your muscles get used to what you ask them to do. By slowly adding more weight, more reps, or making an exercise a bit harder, you force them to adapt and get stronger and bigger.

🏋️ Avoids Hitting a Plateau: If you always do the same thing, your progress stops. Progressive overload keeps you moving forward, so you don't get stuck at the same fitness level. It helps you keep improving!

⚡ Builds Confidence: Seeing yourself lift heavier, do more reps, or master a harder version of an exercise is a huge confidence booster. It shows you what your body is capable of and keeps you motivated!

🧠 Helps Your Body Adapt: This principle isn't just about muscles; it helps your entire body (bones, tendons, even your brain!) get stronger and work better over time. It makes your body more capable!

🗓️ Makes Your Workouts Smarter: Instead of just working out hard, you're working out smart. It gives your training a clear goal and direction, making every session more effective.

Progressive Overload is your roadmap to continuous growth. Small, smart changes add up to big results! Don't be afraid to gently challenge your body to become its best version!

Figuring out how to add progressive overload to your workouts can be tricky. If you want a clear plan tailored to your goals and fitness level, reach out to me! I can show you how to safely challenge yourself for amazing results.

Challenge: Practice active listening during one conversation each day, focusing fully on the other person.
18/08/2025

Challenge:

Practice active listening during one conversation each day, focusing fully on the other person.

Address

4 Railway Lane
Nanango, QLD
4615

Telephone

+61438304961

Website

https://linktr.ee/leisasfitness

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