TQ Health, Fitness and Well-being

15/05/2026

2 weeks till race day ⏳

Now’s the time to sharpen the details.

♡Work on weaknesses
♡ Dial in transitions
♡ Build your aerobic tank
♡ Keep strength levels high

This is NOT the time to start trying new things. Trust the work you’ve already put in and focus on perfecting what you know.

If you’re racing doubles, practice transitions with your partner to maximise time and stay efficient on race day.

Stay consistent. Stay sharp. Race day is coming 🔥

09/05/2026

♡Water: Fuel your body from the inside out 💧
♡Exercise: Move more, stress less, live better 🏃
♡Protein: Strong muscles, steady energy 🍳
♡Sleep: Recharge, recover, reset 😴
♡Reduce Stress: Calm mind, healthier life 🌿

18/04/2026

6 weeks till race day.

Now isn’t the time to prove your fitness with full race simulations — it’s time to sharpen the edges. Build strength. Build endurance. Fix the weak links.

Session focus 👇

🏃 600m run (above race pace)
🤸 25m burpee broad jumps — dial in your jump mechanics
🏃 600m run (above race pace)
🏋️ 50m walking lunges with farmer’s carry — stay controlled
🏃 600m run (above race pace)
🚣 500m row — focus on powerful, efficient pulls
🏃 600m run — progressive pace build
🏀 50 wall balls — hit depth every rep

Stay disciplined. Stay intentional. Race day is earned now.

12/04/2026

Prep your breakfast for the week 🍳✨

🥐 Puff pastry pockets – 173 calories each
🧁 Egg muffins – 77 calories each

Simple ingredients, big convenience 👇
• Eggs
• Bell pepper
• Spinach
• Cheese
• Puff pastry

Easy to make, grab-and-go all week 🙌
Your future self will thank you 💛

31/03/2026

HYROX isn’t random… it’s built 🔥

Train smarter, not just harder 👇

Single arm rows → dominate the sled pull
Squat + press → wall balls feel lighter
Deadlifts → full-body power unlocked
Squats → engine + legs that don’t quit

This is how you turn workouts into performance 💪
Every rep has a purpose. Every move has a payoff. 🚀

25/03/2026

4 Full-Body Smith Machine Exercises 🔥

1. Curtsy Squat
Targets: Glutes 🍑
Step back at an angle and drop into a squat to really hit the side glutes.

2. RDL Press
Targets: Glutes, Hamstrings & Shoulders
Combine a Romanian deadlift with an overhead press for a powerful full-body move.

3. V-Sit Press
Targets: Abs & Chest
Balance in a V-sit while pressing — core and upper body working together 💪

4. JM Press
Targets: Triceps
Controlled movement focusing on tricep strength and definition.

Save this for your next gym session & try the burn 🔥

19/03/2026

6 months of consistency paying off 💪

From day one to now — this client just hit a HUGE milestone: **100kg lift** 🔥

No shortcuts. No magic.
Just showing up, putting in the work, and trusting the process.

Proud is an understatement 👏
This is what happens when you stay committed.

Next stop… even bigger numbers 🚀

08/03/2026

Strong women lift each other up — and sometimes heavy weights too. 💪

Weight lifting builds strength, confidence, and resilience.

Here’s to strong women everywhere.
Happy International Women’s Day. 🌸

02/03/2026

✨ Had a baby recently?
Ready to start moving again — but childcare is a struggle?

Bring your baby with you 👶💪

My postnatal fitness classes are designed especially for new mums who want to rebuild strength, boost energy, and feel like themselves again — without needing a babysitter.

✅ Baby-friendly workouts
✅ Safe postnatal recovery focus
✅ Supportive, welcoming environment
✅ Meet other local mums

You look after baby — I’ll look after you.

📩 Message me to book your spot or find out more!

26/02/2026

More and more people are finally realising the benefits of strength training — especially during perimenopause 💪

It’s never too late to start getting stronger, building confidence, and supporting your long-term health.

Strong has no age limit. 🖤💪

01/02/2026

Classes starting tomorrow.

Sign up for either 6 or 12 sessions.

It is very relaxed getting back in to fitness class with weights, weightless or your baby 🤣.

Classes are Monday and Friday 12pm

Post-natal sessions are BACK at the gym 🥳

We’re so excited to be bringing these sessions back starting Monday 2nd February, running every Monday and Friday at 12:00.

We are running a FREE trial session Friday 30th! 📢

These are mum & baby sessions, with the space solely for you. No pressure, no intimidation, just a supportive, friendly environment where you can move, rebuild strength, and get back into feeling like you again 🩵

Quick details 👇�• 👶 Mum & baby sessions�• 🏋️‍♀️ Safe, guided post-natal training�• 🤍 Private, supportive environment�• 📅 Every Monday & Friday 12-1�• 🚀 Starts Monday 2nd February�• 🎁 FREE trial session this Monday 26th

They’ve already been in high demand and we now only have 3 spaces left available, so if you’ve been thinking about it, don’t hang around… these will go fast.

If you’re a new mum and want to train in a space that actually feels made for you, this is it. We can’t wait to get these sessions running again and see the room full of prams, babies, and strong mums 💪

To register your interest and sign up for the trial session - click here: https://ffd.fit/how-to-start/ (pop “Post- Natal” in the comments 🙏🏻)