Punch Love Women's Fitness

23/09/2025

Here’s your brain’s new favorite habit: 5 minutes of MVPA!

Just FIVE mins of moderate activity can improve your thinking, memory, and focus… especially if you’ve been sitting all day.

What counts?

Brisk walks, stair climbs, quick bodyweight exercises… anything that gets your heart rate up.

What’s your favorite brain booster? Drop it below — and tag someone who’d love this reminder 👇

REFERENCE:
https://www.prevention.com/fitness/a65079130/brisk-walk-brain-health-study

20/09/2025

Have you ever dodged being in a photo because you didn’t like how you felt or how you looked in your clothes?

I know I have. I’d jump behind the kids, offer to take the photo, or avoid it completely... all because I didn’t feel comfortable enough to be in photos. Infact there's a who period of my life I was never in a family photo. How sad, when I think back now.

But here’s the truth: it’s not about “losing the 5 or 10 kilos.”
It’s about:
✨ Feeling confident enough to step into the photo
✨ Liking what you see instead of cringing
✨ Creating memories without worrying how you look

That’s what the 6-Week Spring Reset is designed to give you.
Not crash diets. Not restriction.

It’s results-focused education, accountability, and food freedom — so you can eat well, still enjoy your favourites, and get results.

And here’s the best part → when you join the Reset in the body composition scan package, you’ll be part of our competition to win 6 months of unlimited Punch Love training, valued at $1800

👉 Doors are open now. We start Monday 29th September.
➡️ Find out more or join here: https://bit.ly/3VdQXO7

20/09/2025

This salad checks all the boxes:

✅ High-protein
✅ Fiber-rich
✅ Healthy fats
✅ Totally satisfying

It’s perfect for lunch when you want something satisfying but won’t weigh you down.

🥗SALAD ASSEMBLY (makes 1 bowl)
1 large handful of mixed greens
3 plum tomatoes, chopped
¼ avocado, sliced
½ cup (90 g) cooked quinoa
4–6 oz (115-170g) cooked shrimp

Optional: sliced cucumber, red onion, cilantro

🍋 ZESTY LIME VINAIGRETTE
1 tbsp olive oil
Juice of ½ fresh lime
1 tsp Dijon mustard
1 small clove of garlic, minced
½ tsp honey or maple syrup
Salt + pepper to taste

Whisk all vinaigrette ingredients together in a small jar or bowl.
Taste and adjust seasoning as needed.

If you’re a woman over 40 who skips lunch on busy days, this is a fast, fresh option you can prep ahead or throw together in minutes.

Save this for your next meal prep day!

If you make it, tag me — I’d love to see your version 🥑🍤

🔥 And if you want a peek at what I actually eat in a week…

19/09/2025

😭Have you pulled out last summer’s clothes yet... & realised they’re a little… snug?👖

Yep, me too! I’ve done the awkward dance trying to squeeze into jeans, piled half my wardrobe on the bed looking for something that actually feels comfortable… and let’s be honest, that “nope, not today” pile becomes a mountain.

Does your bedroom look like mine when you’re getting ready to go out?

Here’s the truth: it’s not really about “losing 5 kilos.”

It’s about:
✨ Feeling comfortable in your clothes again
✨ Walking into spring with more energy
✨ Actually wanting to be in the photo instead of hiding from it
That’s why we created the 6-Week Spring Reset.
It’s not a crash diet. It’s not a bootcamp.
It’s Results focused, education, accountability, and food freedom — so you can eat well, still enjoy your favourite foods and get results. Yes you CAN have it all.

Registrations are open now. We kick off Monday 29th September.
👉Not a member? No problem find out more at the link below.
👉 https://bit.ly/3VdQXO7

16/09/2025

When you hear “challenge,” you probably think:
❌ No eating out
❌ No wine or chocolate
❌ Endless rules and restrictions

But the 6-Week Spring Reset is not another challenge.

It’s an education program designed to help you:
✨ Read food labels with confidence
✨ Build meals that work for your life (and your family’s)
✨ Eat well, get results, and still enjoy your favourite foods

And here’s the game-changer: accountability.
You won’t be left to figure it out alone. You’ll have 6 weeks of zoom workshops, replays available to watch at your own pace, and Nutrition Coach, De keeping you supported and consistent.

Doors are open now. We kick off Monday 29th September.

➡️ Join here: https://bit.ly/3VdQXO7

Food freedom starts here.

Food Freedom Starts Here

09/09/2025

Hi ladies, it's your last chance to book you and a friend into our Free Come and Try class tomorrow night at the Windsor studio.
Click on the link for the details and to register.
It's going to be a lot of fun!
BOOK HERE

https://punchlove.com.au/free-class

09/09/2025

After many years of coaching dozens of busy women in their 40s who’ve tried every diet out there, these are the 5 lessons I come back to again and again.

They’re simple… but they change EVERYTHING when they click into place.
If you’re working on losing weight without obsessing over food or spending hours at the gym… these are the principles I’d start with.

Save this post for days you’re feeling discouraged as a reminder that you’re on the right track!

👉 And follow me for more real-life coaching strategies to help you feel strong, energized, and in control again.

06/09/2025

This is your new snack formula that keeps your energy stable between meals... and it’s about to make life way easier.

Most people snack on carbs alone (like fruit, crackers, or toast) and crash an hour later.

But a balanced approach keeps you full, focused, and feeling steady.

✅ Choose 1 from each group: Protein + produce + healthy fat

✅ How much? Just use your hands: palm for protein, thumb for fats, handful for produce.

Got a go-to combo you love? Drop it below 👇

02/09/2025

If it feels like you can’t get any traction on your weight loss goals… It might be time to take a step back and look at the big picture to turn that around.

Feeling this? Drop a 💪 in the comments and let’s see if I can help you troubleshoot!

31/08/2025

Shoutout to all my “more is more!” people … I *love* your enthusiasm.

But also, please remember:

Your body doesn’t actually get stronger during the workout.

It happens while you’re resting. While you’re recovering.

While you’re doing… LESS.

If you’re always “on,” eventually your body will tap out.

In fact, recovery is a key part of the process!
✅ Take at least one true rest day.
✅ Eat enough to support your body, especially protein.
✅ Make sleep a non-negotiable.

Your progress depends on it.

💪 Follow me for simple, sustainable strategies that actually support your fitness goals — not burn you out.

24/08/2025

What’s going on in your gut impacts everything… your energy, your mood, your skin, and even your cravings.

That’s because around 70% of your immune system lives in your gut, and when inflammation flares there, it can affect your whole body.

And if you’re someone who’s been dealing with low energy, stubborn weight, or unpredictable symptoms, your gut might be trying to get your attention.

The next time you feel the aftermath of a “party” in your gut from a weekend of takeout...

Your body feels it.

Here’s what I recommend:

Scan your body for symptoms and then — instead of regretting your choices — drink some water, take a short walk, and focus on your next meal being simple, whole, and easy on your system.

✅ This is NOT about being “perfect” or punishing yourself.

Instead, it’s about giving your body what it needs to function at its very best.

🔥Helpful? Follow me for more tips on how to cut through the noise and simplify your healthy habits!

19/08/2025

Doing the same weight forever?
You’re not getting stronger....

Progress needs a push. Increase your load, reps, or sets over time to keep results coming.
Come train with me – Your best is yet to come. www.punchlove.com.au