The Fit Lab Allied Health Centre

The Fit Lab Allied Health Centre Our experts offer a holistic approach in Exercise Physiology, Physiotherapy and Dietitian services.

⏰ No time? No problem. Staying healthy doesn’t need to feel like a second job. These time-saving health hacks are design...
29/07/2025

⏰ No time? No problem.
Staying healthy doesn’t need to feel like a second job. These time-saving health hacks are designed to help you eat well, move more, and feel better—without adding to your to-do list.

Here are a few app recommendations:
✅ Easy Diet Diary or MyNetDiary for tracking meals
✅ Mealime or Paprika for meal planning and grocery shopping
✅ Strong or Nike Training Club for quick workouts
✅ Insight Timer or Headspace for guided mindfulness

Stacking your habits is the easiest way to make a new habit stick! But what does it mean exactly?
🔁 Link a new habit with something you already do—like doing a few stretches while waiting for your morning coffee to brew.

✨ Little systems = big savings in time and energy. Your health can fit into your life—not around it.

Which hack will you try this week? 👇

⏳ Post-Workout Nutrition: Is There Really a “Golden Window”?You’ve just wrapped up a tough session—should you rush to ea...
27/07/2025

⏳ Post-Workout Nutrition: Is There Really a “Golden Window”?
You’ve just wrapped up a tough session—should you rush to eat straight away? 🏃‍♂️🥤
The idea of a 30-minute recovery window has been around for years, but here’s what the evidence actually says:
✔️ Protein + carbs after exercise do help with muscle recovery, repair, and glycogen refuelling.
✔️ The window isn’t as narrow as once thought—but eating within 1–2 hours post-exercise is still ideal.
✔️ If you trained fasted or it’ll be a while before your next meal, grabbing a snack with 15–25g protein and some carbs soon after is a smart move.

🚗💼 The Commuter Stretches Feeling stiff after your morning commute? These quick stretches will help undo the tension and...
17/07/2025

🚗💼 The Commuter Stretches
Feeling stiff after your morning commute? These quick stretches will help undo the tension and get you moving better before work.

Long drives or train rides can leave your body tight and sluggish before the workday even begins.

Try these quick commuter-friendly stretches to:
✔️ Loosen up tight hips and hamstrings
✔️ Relieve neck and shoulder tension
✔️ Improve posture
✔️ Boost circulation and energy

🧘‍♀️ A few minutes of movement after sitting can make all the difference for your comfort, focus, and physical health — especially if you’re heading into another long day at your desk.

💬 Want personalised movement tips for your workday? Chat to our physio or exercise physiologist team!

👟Female athletes, listen up.Training hard but feeling constantly tired, moody, or stuck in a performance plateau? It mig...
15/07/2025

👟Female athletes, listen up.

Training hard but feeling constantly tired, moody, or stuck in a performance plateau? It might not be overtraining — it might be under-fuelling.

🩺 Relative Energy Deficiency in Sport (RED-S) and Low Energy Availability (LEA) happen when your body isn’t getting enough fuel to support both your workouts and your basic body functions (like hormones, mood, and immunity). This is a dangerous state to be in and should be avoided.

Common signs include:
⚠️ Missed or irregular periods
⚠️ Fatigue, frequent illness or injury
⚠️ Struggling to gain strength
⚠️ Low mood or concentration
⚠️ Low iron levels
💡 You can’t train your best if your body doesn’t have enough to work with.
✅ Prioritise fuelling before & after training
✅ Eat enough calories every day
✅ Don’t ignore period changes — they’re a key sign of your health
✅ Work with a dietitian who understands you
💬 Not sure if you’re eating enough for your training load? We’re here to help — book in with our dietitian to start feeling stronger, more energised, and in control again.

✨ Clinical Reformer Pilates is here! Looking to build strength, improve mobility, and support injury recovery — all in o...
14/07/2025

✨ Clinical Reformer Pilates is here!

Looking to build strength, improve mobility, and support injury recovery — all in one class? Our Clinical Reformer Pilates is designed by our physios and exercise physiologists to meet your individual needs.

Perfect for:
✔️ Rehab after injury
✔️ Core and pelvic floor strength
✔️ Posture and flexibility
✔️ Chronic disease support
✔️ Low-impact strength training
🧘‍♀️ Small class sizes
🩺 Supervised by qualified allied health professionals
✅ Tailored to your goals and abilities
💬 All participants must complete a 30-minute assessment before joining a class — so we can tailor your Pilates experience to your body and goals.

📅 Book your assessment today and experience the difference of Pilates with a clinical edge!

💪 Strong, not skinny. It’s time to shift the focus from shrinking to strengthening — for your body, your confidence, and...
10/07/2025

💪 Strong, not skinny.

It’s time to shift the focus from shrinking to strengthening — for your body, your confidence, and your long-term health.

Building muscle isn’t just about aesthetics — it supports:
✨ A faster metabolism
✨ Hormonal health
✨ Stronger bones (especially post-30 or during menopause)
✨ Better energy, mood, and mental wellbeing
✨ Confidence that lasts

Forget the fad diets. Forget the scale.
Let’s fuel your body to perform, not just fit a mould.
✔️ Strength training
✔️ Balanced nutrition
✔️ Rest and recovery
✔️ Support from your EP and dietitian team
Strong is sustainable. Strong is empowering. Strong is the goal.

💬 Want to start your journey? Reach out to our allied health team today!

🩺💪 Managing diabetes through movement? It’s not just about how much you move — but how often. Recent research shows that...
08/07/2025

🩺💪 Managing diabetes through movement? It’s not just about how much you move — but how often.

Recent research shows that doing just 10 bodyweight squats every 45 minutes during an 8.5-hour sitting period is more effective for blood sugar control than a single 30-minute walk. 🤯

That’s great news if you:
✔️ Sit at a desk all day
✔️ Struggle to find time for longer workouts
✔️ Want simple, evidence-based strategies to manage your diabetes

💡 Movement doesn't have to be hard — it just has to be consistent. An Accredited Exercise Physiologist (EP) can help you build a plan that works with your lifestyle, not against it.

💬 Want to feel more in control of your health? Book in with one of our EPs today.

💼 On the run between meetings? Traveling for work? Fuel your day with these energising on-the-go snacks — perfect for th...
06/07/2025

💼 On the run between meetings? Traveling for work?
Fuel your day with these energising on-the-go snacks — perfect for the busy professional:
✨ Roasted fava beans (crunchy + protein-packed)
✨ Protein puffs (light but filling)
✨ Tuna & crackers (flavourful and crunchy)
✨ Protein muesli bar (a sweet, satisfying snack)
✨ Up & Go Protein (a read-to-drink, high-protein milk-based option)
✨ Unsalted mixed nuts & dried fruit (satisfying and nutrient-dense)
These snacks are:
✔️ Easy to store in your bag or in your car for travelling
✔️ Balanced to keep energy steady
✔️ Better than that third cup of coffee ☕😉
💡 Pro tip: Keep 2–3 options on hand so you’re never caught running on empty!

"What’s the best way an athlete can recover after training?" It’s one of the most common questions we get - and the answ...
03/07/2025

"What’s the best way an athlete can recover after training?"

It’s one of the most common questions we get - and the answer isn’t one-size-fits-all!

Here’s what our physios recommend:
✔️ Active recovery (like walking or light movement)
✔️ Prioritising sleep
✔️ Stretching or mobility work
✔️ Recovery tools (like ice, compression or trigger balls if needed)

The best recovery method? The one that works for you — your body, training load, and lifestyle.

💬 Want help building the right recovery routine? Book a session with one of our physios today.

Thinking of seeing a dietitian but not sure what to expect? 🤔 Here’s a sneak peek at what your consult would look like: ...
01/07/2025

Thinking of seeing a dietitian but not sure what to expect? 🤔

Here’s a sneak peek at what your consult would look like:
👋 A warm, judgment-free chat about your health goals and lifestyle
📊 A deep dive into your medical history, current eating habits & symptoms
🥗 Personalised, realistic nutrition advice - no cookie-cutter meal plans!
📝 Goal setting and small steps you can start right away
📅 Ongoing support - we’re in this with you!

Whether you’re managing a health condition, improving energy, or just wanting to feel better in your body, a dietitian can guide you every step of the way 💬

🔗 Book your consult today and take the guesswork out of eating well.

Strength training isn’t just for bodybuilders - it’s one of the most powerful tools women can use to support long-term h...
30/06/2025

Strength training isn’t just for bodybuilders - it’s one of the most powerful tools women can use to support long-term health. 🏋️‍♀️

Whether you're in your 20s or post-menopause, here’s why building strength matters more than you think:
✔️ Increases bone density (hello, osteoporosis prevention!)
✔️ Supports blood sugar & metabolism - especially with PCOS or insulin resistance
✔️ Helps manage hormonal shifts through life
✔️ Boosts mood, mental clarity & confidence

💡 Unsure where to start? An Accredited Exercise Physiologist can guide you with a personalised, safe, and effective program. Book an appointment with one today!

Address

Shop 6, 231 James Street
Toowoomba, QLD
4350

Opening Hours

Monday 7am - 6:30pm
Tuesday 7am - 6:30pm
Wednesday 7am - 6:30pm
Thursday 7am - 6:30pm
Friday 7am - 6:30pm

Telephone

+61746387645

Website

Alerts

Be the first to know and let us send you an email when The Fit Lab Allied Health Centre posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to The Fit Lab Allied Health Centre:

Shortcuts

Share

Category