http://www.beautifulandbalancedbodies.com/

Beautiful + Balanced Bodies, 13 Leichardt Street, Sunbury (2025)

23/10/2025

+ BORN TO BE ALIVE +
If I hear one more male (and some female) influencer recommend advice to women about:
🗣 how to lose weight eating low calories
🗣 bounce back from giving birth
🗣 get your Summer body ready now

I’m going to scream!!!!! 🤬

Thanks to being in the fitness world, I have a lot of suggested posts with absolute bu****it advice from young men who have a following that are getting likes, views and paid by spilling health advice targeted for “weight loss” but are setting women up to be stuck on the never ending diet cycle.

Leaving more women feeling unhappy and unhealthy in their bodies!

So to drown out the noise I’m hear to remind you…

We were born to be alive! 💥

Not walking around like the dead because we are depriving ourselves of fuel and nutrients to shrink our body down to societal standards.

All bodies are different! 💪

I’m the strongest I have ever felt - now - in this body above who has birthed 2x children and has a prolapse (👊 to THAT GUY in the viral “bounce back” video going around). Yes my body has changed, I’m more wobbly, bits hang lower than when I was in my 20s but who cares when I feel the strong, happy and healthy in my body!

Your size doesn’t determine your worth or health! 🫶

Can we stop this pressure in society and on our selves that we have to be thin to be worthy… or even healthy! Like I said most the health advice to lose weight is far more detrimental for your mental and physical health.

Eat.
Move.
Dress.
In a way that makes you feel alive!! 🤩

I recommend having a dance for extra alive-ness.

To drain out the negative influencers, I recommend following some of my faves:
🌟
🌟
🌟
🌟
🌟

Now go do something to make you feel alive!

23/10/2025

+ THE TRUTH ABOUT MACROS +
If you’ve spent any time in the fitness or nutrition world, you’ve probably heard someone say, ‘I’m tracking my macros” or A LOT of unqualified trainers will offer nutrition support through “calculating your macros”.

And while tracking can help you understand what’s in your food, I want to take this conversation beyond the numbers - because food isn’t just data.

It’s nourishment.
It’s fuel.
It’s connection.

In today’s 🌟 NEW 🌟 podcast episode…

I want to help you understand what macronutrients actually are, what they do for your hormones, metabolism and energy, and how to make them work for you - without the food obsession or the tracking apps.

Because the goal isn’t to count your food… it’s to connect with it!

I actually like some aspects of the Macro diet, especially the flexible eating component - it helps people move away from labeling foods as good or bad and allows more freedom.

But my issue?

It still reduces food to numbers - grams, calories, targets - and ignores the quality of what’s on your plate.

You can technically ‘hit your macros’ eating protein bars, white bread and oil sprays… but that doesn’t mean your body is being nourished.

And what’s often missing from the macro conversation is fibre - one of the most underrated nutrients for hormone balance, gut health, blood sugar regulation and long-term energy!

In today’s episode I’m going to be discussing:
👉what each macronutrient actually does
👉where you find it
👉 how to eat in a way that supports your body without restriction or rules.

🎧 Listen on…
- Spotify: https://open.spotify.com/episode/79yMr5kLgm9VCCDIFOUMJ4?si=dNlxGEwGRVCzSVby4PnWBA

- Apple Podcasts: https://podcasts.apple.com/au/podcast/she-knows-her-body/id1831388999?i=1000733024977

Or by searching “She Knows Her Body”

20/10/2025

+ GIRLS JUST WANT TO RAISE FUNDS +
This Saturday is Beautiful + Balanced Bodies annual Breast Cancer Fundraiser and we are having a Dance Fitness Party!

Come and sing / dance / sweat to all your favourite female empowerment songs. No co-ordination needed just your ability to have some fun and dance like no-one is watching.💃

Details:
⏰ 8:30am This Saturday 25/10
📍 Dulap Wilim Hub Sunbury
📱 Click here to book: https://momence.com/s/123141327

Like all B+BB classes, this class is:
- female only
- child friendly
- suitable for all fitness levels

All booking payments will be donated to the National Breast Cancer Foundation to provide much needed funds for research and treatment into Breast Cancer 🎀

Grab a girlfriend, wear pink and come have the most fun while working out while raising funds for an important cause.

Let’s go girls! 🎉

15/10/2025

+ THE MAGIC PILL - SLEEP +
Sleep.
We all know we need it. Most of us wish we had more of it.

And yet… it’s the first thing we sacrifice when life gets busy.

Here’s the truth - sleep isn’t just rest.

It’s one of the most powerful tools you have for:
✨ Balancing your hormones
✨ Regulating blood sugar
✨ Supporting weight loss
✨ Managing stress
✨ And restoring your energy

But here’s the kicker - it’s also the most overlooked.

When you’re running on empty, every system in your body feels it.

Your cravings skyrocket.
Your motivation drops.
Your hunger increases.
Your hormones go haywire.

And your energy? Gone before lunchtime.

This week on the “She Knows Her Body” podcast I’m showing you just how much sleep influences your health - from your metabolism and mood to your hunger and hormones.

Plus, I’ll share practical steps to help you finally get the deep, quality rest your body’s been begging for.

🫶 If you are in thick of little ones waking you throughout the night or hot flushes keeping you up - know that this is a tough season, it won’t last forever and you can still find ways to improve your sleep QUALITY while also helping to regulate your nervous system.

Because the truth is - your health isn’t just about how you eat or how much you exercise.

It’s about how well you rest.

✨ Sleep isn’t a luxury. It’s a necessity.

And when you start prioritizing it, everything else starts to fall into place.

🎧 New episode OUT NOW 👇
- listen on Spotify: https://open.spotify.com/episode/5VVmXy4xIPBtryICj9rcUr?si=qGXBvTqvQpGuz4MEnQ218g

- listen on Apple: https://podcasts.apple.com/au/podcast/she-knows-her-body/id1831388999?i=1000732030792

Because a well-rested woman? She’s unstoppable.

14/10/2025

+ SOLD OUT +
All small group PT sessions - emPOWER, Restore & Boxing - are fully booked for Term 4! 🎉

Everyone is ready to finish the year off feeling their most strongest & confident version of themselves - I can’t wait to see what everyone achieves over the next 9 weeks 🤩

If you still wanted to join our women only, inclusive and supportive fitness community…

Join us every Saturday 8:30am!

Our Saturday all over circuit class is open to any females in the local area and is suitable for ALL fitness levels.

You can casually book in up to the morning of 👉 https://momence.com/Beautiful-%2B-Balanced-Bodies/Super-Saturday-Sessions/123141322?skipPreview=true

If you want your best chance to join us in 2026, jump on the waitlist now 👇
https://www.beautifulandbalancedbodies.com/class-waitlist

If you still want support with your fitness, stay tuned I’m in the process of creating something so I can continue helping as many women as possible feel strong & confident in their bodies 💪

Term 4 - let’s do this!

12/10/2025

+ BOXING FOR MUMS +
Because sometimes we just need to punch something (safely).

Between school drop-offs, snack demands and constant multitasking, it’s no wonder mums feel wired but tired.

Your body’s running on overdrive, your mind’s overstimulated - and you can’t remember the last time you truly switched off.

💥 That’s where our women-only boxing classes in Sunbury come in. 💥

This is your hour to let it all out.

To sweat, move, and release that built-up tension that motherhood brings.

To connect with other mums who get it - and to remind yourself just how powerful you really are.

You’ll laugh, you’ll sweat, you might even roar a little - and you’ll leave feeling stronger, lighter, and recharged.

No experience needed, just bring your body, your energy (or lack of it!), and we’ll handle the rest.

These are the ONLY 2 SPOTS LEFT for Term 4!

Times available:
💥 Monday 9:30am - 1 spot ➡️ Book for tomorrow here: https://momence.com/s/123141173

💥 Thursday 6:45pm - 1 spot ➡️ Book your $10 trial here: https://momence.com/s/123141267

As all our classes, our Boxing sessions are:
💪Small group
♀️ Female Only
👩‍👧‍👦Child Friendly

As well as supportive, fun, and fiercely freeing!

Because you deserve more than “me time.”

You deserve to feel unstoppable.

Spots are limited - click below to grab your $10 trial session 👇

https://momence.com/u/beautiful-+-balanced-bodies-Ifn2M2

09/10/2025

+ THE HELPFUL HOTLINE +
How’s my sexy phone operator voice? 😉

This week to celebrate already being at Episode 10 of the “She Knows Her Body” podcast, in this episode I jumped in the hot seat and answered some of your burning questions about nutrition, fitness and general health!

Questions answered in the episode that you may have thought of before too 👇

😴 Why do I wake up at the same time every night? What does this mean?” - Nicole

🏃‍♀️ What type of exercise should I be doing during perimenopause, I’ve heard high intense cardio raises cortisol?” - Kate

💪 How do I tell the difference between “good pain” like I’ve exercised hard VS “bad pain” like I have caused an injury? - Liz

🍽 Should I be eating 3 main meals a day or 5-6 small meals?” Amy & Michelle

🍇 Is an anti-inflammatory diet beneficial? Especially if I have an autoimmune condition?” - Shelley

Listen to the latest episode by searching “She Knows Her Body” on:
🎧 Spotify - https://open.spotify.com/episode/48x91H9vA29zQsAwApACv7?si=d5xoxzK1QmuEsIbAY0ejYw

🎧Apple - https://podcasts.apple.com/au/podcast/she-knows-her-body/id1831388999?i=1000730874971

I’d love to do hotlines regularly so I can help more of YOU so any questions you may have - pop them below or send me a DM 💌

08/10/2025

+ HOW TO CREATE A BALANCED MEAL? +
Another question I get asked all the time!

You would of saw yesterday when I spoke about whether you should be eating 3 meals a day VS 5-6 small meals a day, I mentioned that if you eat a “balanced meal” you probably will give yourself enough fuel and stabilize your blood sugars that you won’t feel hungry on just 3 meals a day.

But then I hear “Well Toni that’s great but how to do I make a balanced meal?”

The answer:

USE THE PFF METHOD

🍳1x source of protein
🥑 1x source of fats
🥦 1x source of fibre

Every meal.
Include one source from each macronutrient.

Now other questions I get asked is…

What’s a protein source?
What’s a fat source?
How much should I be eating?

And to help answer all these questions and to take the guess work out of it so it’s even more easier to create a balanced meal…

I created a FREE CHECKLIST! 📋

Includes:
- A list of each macronutrient source
- In their right portion sizes
- Also how many grams of protein per source (should be aiming for 30-40g per meal

Grab your copy here 👉 https://www.beautifulandbalancedbodies.com/balanced-meal-checklist

Print it out. Stick it on your fridge. Make eating healthy simple.

What’s your favourite go to quick PFF meal? 👇

Mine is:
🐟 2x cans of tuna (protein)
🍚 1x cup brown rice (carbs / fibre)
🥑 1/2 avocado (fats)
🥬 leafy greens, shredded carrot and cherry tomatoes (3+ veg)

07/10/2025

+ HOW OFTEN SHOULD I BE EATING? +
This is a question I get asked all the time and it’s a question that I was asked TWICE for our “Helpful Hotline” podcast episode which is coming out this week - Thursday 6AM ☎️

We’ve been taught to fear hunger - to eat by the clock, to snack constantly, to “never let yourself get too hungry.”

But what if your body actually knows what it’s doing?

When you build your meals around real nourishment - protein, fats, and fibre - you give your body what it needs to stay balanced, energised and satisfied.

No constant snacking.
No crashes.
No guilt.

Just steady energy and trust in your body again.

There’s no one “perfect” way to eat - only what works best for you.

Some days that’s three main meals.
Some days it’s snacks in between.
The key is listening, not restricting.

How many meals do you usually eat in a day - and do you actually feel satisfied by them?

Tell me below 👇 I’d love to know what works for you.

Stay tuned for this week’s “She Knows Her Body” podcast for more answers to common questions asked by YOU 🫵

02/10/2025

+ EMPOWERMENT THROUGH EDUCATION +
Anyone else think quicksand was going to be a danger we faced way more in life?? 😅

I clearly remember being taught how to survive in quicksand numerous times but never once have come across it!

And there were so many other skills or life lessons we were drilled into us but hasn’t helped us in anyway…

What ones can you think of? 👇

There are so many other important lessons we could of been taught that would of helped us in our everyday life.

Life skills such as:
➡️ communication
➡️ finances
➡️ finding a job
➡️ mental health practices

The biggest missed opportunity I find is when they teach girls about their periods and it’s all about how to use a pad or a tampon.

There is ZERO discussion about our cycles!
🩸 how it changes over the lifespan and over the month
🩸 how it effects our mood / energy / nutrition
🩸 and the fact we can’t get pregnant every single day (who discovered this once they got off the pill and started trying for a baby? 🙋‍♀️)

If all us women were taught this, how much more empowered would we feel? How much more would we appreciate and accept our body? How much less confusion / frustration would we not have to endure?

Empowerment through education is my number one passion! 💪

If you are Perimenopausal and want to feel more empowered while going through this transition in your life 👉 check out my latest blog post: https://www.beautifulandbalancedbodies.com/post/what-is-perimenopause-and-what-helps-during-this-stage-of-life

If you are a mum of teen / tween girls 👉 provide them with the education you wish you had at their age by listening to Episode 1&2 of the “She Knows Her Body” podcast 🎧 https://open.spotify.com/episode/0WnptSEEAdBTmOu2YGvQz2?si=8zihulJmSBW4he1hpY8gfg

Let’s keep educating women on how their bodies work so they can make informed health choices and feel their ultimate best! ✊

02/10/2025

+ TIRED OF FEELING TIRED? +
Exhausted, but told “everything looks normal”?

Fatigue is the #1 complaint I hear from women - yet most are dismissed with “it’s just motherhood” or “it’s part of getting older.”

But here’s the truth: two of the biggest (and most overlooked) causes of constant exhaustion in women are iron deficiency and hypothyroidism.

Both are often underdiagnosed, both impact way more than just your energy - and both could be the reason you don’t feel like yourself.

In the latest episode of She Knows Her Body, I’m breaking down:
🔎 Why “normal” blood tests don’t always mean optimal health
💡 The key signs your iron or thyroid might be holding you back
🍎 How to support your body so you can finally reclaim your energy

Because exhaustion is not just something you have to put up with - it’s your body asking for help.

🎧 Listen in on SPOTIFY or APPLE PODCASTS and learn how to get your energy back.

Comment “TIRED” below for the link to the latest episode 👇

01/10/2025

+ BREAKING HABITS +
Sometimes it’s not about saying yes - it’s about learning the power of no ❌

For the next 21 days I’m saying no to sweet treats.

Not because sugar is “bad” or because I believe in extremes, but because lately I’ve noticed my body isn’t loving the extra “sweet treats” (I hope you read it in the viral voice).

Sleep deprivation, a busier schedule and being constantly on the go have left me reaching for quick fixes that only make me feel worse.

For the month of October, I’m challenging my members to break ONE habit that doesn’t align with their healthiest version of themself.

This challenge isn’t about restriction.

It’s about awareness.

It’s about resetting.

It’s about proving to ourselves that we can flex our “no muscle” when needed.

For me, that means planning nourishing snacks, balancing my blood sugar, and choosing energy that actually sustains me.

What’s one habit you’d love to reset?

If you’d like to join us for this challenge👇

💪 Become a B+BB member - we only have 2️⃣ spots left for Trial Week 1 Term 4 which starts MONDAY! Spots available are in our Monday 9:30am and Thursday 6:45pm BOXING classes.

To secure your spot or book your $10 trial session, send me a DM or head to www.beautifulandbalancedbodies.com

💪 Comment “HABIT” below and I’ll send you through the 21 Day Habit Checklist we will be using during the challenge so you can do it from home.

And if you are someone who also wants to cut down on their sugar consumption in a non- restrictive way like me, check out my 4 Week “Break The Sugar Cycle” course which is now available whenever you’d like to join and is SELF-PACED 🔗 https://www.beautifulandbalancedbodies.com/sugar-cravings-challenge

*Fun Fact: studies show it actually takes on average 66 days to make a habit!! But because we are starting Week 2 of the month, we going for the traditional 21 days this challenge to give us a kickstart 😉

Beautiful + Balanced Bodies

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