Items filtered by date: June 2025

We were so lucky to have Leanne McLennan join us this year on our annual Bali Retreat.

Lee has a couple of conditions called Cerebellum Ataxia and Cyclic Vomiting which can trigger anxiety and other issues.

Cerebellum Ataxia affects Lee’s nerves and muscles, similarly to a Motor Neurone or Cerebral Palsy condition that others suffer from.

This condition started affecting Lee at the age of 13 and since this time she has been in a Wheelchair.

Cyclic Vomiting Syndrome is characterised by episodes of severe vomiting that have no apparent cause. Episodes can last for hours or days and alternate with symptom free periods.

Lee is a regular at PT Fitness where she has been working on getting stronger with her favourite Trainer and Support Worker, Hannah Pole.

The best thing about Lee is she is just so positive. She wants to do as much as she can and leaves no stone unturned trying to do so. If she tries and fails she quite often just has a laugh and wonders “what’s next?”

Here’s Lee’s story of her trip in her own words -

“Going to Bali Was nerve wrecking for me to start with as I was worried I would get anxious and my stomach sickness would start but when I got over there, everything changed for me.

I want to start off by saying if you’re going to do this, doing it with the PT Fitness Family Retreat is such an awesome way to do this.

I was so lucky that Hannah from PT Fitness was able to make the trip over with me and I can’t thank her enough for helping me enjoy this trip so much.

My week was not easy as I am in a wheelchair and require assistance especially on uneven surfaces. As you can imagine Bali is not an easily accessible place for a wheelchair but Hannah and I tackled it together. I won’t say it was easy but we did it.

I had an accessible bathroom in my Villa at the Legian Beach Resort which made it easy to start each day. We also had an elevator to help us get to the Buffet Breakfast every morning.

I participated in as many activities as I could. There were times when I needed a rest and other times when I chose to do my own thing. 

We did so many activities in only a few days. 

We had a dinner on the Beach on Night One with a Balinese Dancer. I had a photo with her and Nic and Hannah helped me walk to the water where I got some photos while the sun was setting.

I went to an orphanage where I absolutely loved hearing some of the stories of the children and the children loved pushing me around in the wheelchair.

I worked with my team members to make a 12 course Balinese Buffet at the Chef Bagus Cooking School and then we got to eat it together.

Some of the other activities we did -

We did Batik Art which involved drawing with wax on a canvas and then painting it. 

I made a silver ring from absolute scratch with a purple stone in it in a Balinese Jewellery Class.

I played in the ocean on a boogie board with the help of other women.

I got a tattoo 

I got my hair done.

We went to a local Drag Show which was a big night (I may have had a couple of drinks) and I danced with the stars of the show.

Our entire group enjoyed our last night at Finns Beach Club which was great fun. We had a VIP Cabana with Couches, a Private Pool, our own Waitress, Private Changerooms and one of the best views in the Club. I swam in the pool and danced with my fellow colleagues .

I attended many drinks and dinners on the beach which was awesome. My way of getting down on the beach was with the help of the local Balinese guys who carried the wheelchair over the sand and placing it on the sand where we were sitting so I could join in with everyone as I couldn’t get sand in my castor wheels as it would block them up and then I wouldn’t be able to wheel around.

I 100% enjoyed my week with my Pt Fitness Family and I made so many great friends. Obviously having a disability and being in a wheelchair means there are some obstacles but I felt the Balinese people were just so great helping my colleagues get me up and down stairs and into tricky areas so I could be included in everything I possibly could be….Nothing was too much”

I can’t wait to go again next year”

At PT Fitness Albury Wodonga, we don’t just help you lift heavier or move faster—we help you build a body and mindset that thrives. And one of the most overlooked factors in transforming your health? Your relationship with food.

Why Your Relationship with Food Matters

It’s easy to get caught in the loop of fad diets, binge-restrict cycles, guilt after eating “bad” foods, or using exercise as punishment. But here’s the truth: how you think about food shapes your long-term success more than any macro split or workout plan ever will.

If you’ve ever said:

• “I ruined my diet, I may as well start again Monday”

• “I can’t keep junk food in the house or I’ll eat it all”

• “I was good today, so I deserve a treat”

Then it’s time to heal your relationship with food.

The Sooner You Start, the Better the Outcome

Every week that you stay stuck in the guilt-eat-restrict cycle is a week where:

• Your results are harder to maintain

• Your mental health takes a hit

• You feel more frustrated and less in control

But when you work to repair your mindset around food, everything shifts. You start:

• Eating with intention, not emotion

• Listening to your hunger cues

• Making decisions based on health, not shame

• Feeling confident around food—yes, even around your old "trigger" foods

3 Ways to Start Healing Your Relationship with Food

1. Ditch the “Good” vs “Bad” Labels

All foods have a place. Labelling food as “bad” only creates guilt when you inevitably eat it. Instead, think “more often” vs “less often” foods—and make choices based on how you want to feel, not just how you want to look.

2. Learn to Track, Don’t Obsess

At PT Fitness Albury Wodonga, we teach tracking as a tool, not a rule. It helps you build awareness, understand portion sizes, and gain confidence in your nutrition. It’s not about control—it’s about clarity.

3. Practice Mindful Eating

Slow down. Chew your food. Check in with your hunger. The more connected you are to the eating experience, the easier it is to make choices you’re proud of—without relying on willpower or guilt.

Final Thoughts: Your Health Is More Than Just What You Eat

Healing your relationship with food is one of the most powerful things you can do—not just for fat loss, but for your long-term health, energy, and self-esteem.

At PT Fitness Albury Wodonga, we’re here to support every part of your journey. Whether you need guidance with nutrition, support with emotional eating, or help learning how to eat for your goals without the stress, we’ve got your back.

Need help with your nutrition? Book a free consultation with one of our coaches today and take the first step toward food freedom.

The #1 Nutrient for Body Transformation Success in Albury Wodonga

If you're training at PT Fitness Albury Wodonga and chasing fat loss, muscle gain, or better recovery, there’s one nutrient that deserves your full attention: protein.

Yet despite its importance, most people in our community are still undereating protein, relying on poor sources, or only thinking about it after training. Let’s change that.

Why Protein Matters – Especially If You Train Hard

Protein is essential for:

• Muscle growth and repair

• Fat loss (thanks to its thermogenic effect)

• Appetite control and reduced cravings

• Immune system support during winter

• Better recovery from PT sessions and group training

When you're lifting weights, hitting classes, or walking into PT Fitness with a goal in mind, protein becomes the building block of your progress.

How Much Protein Do You Need?

For general health, the Australian dietary guidelines suggest ~0.8g per kg of body weight.

But for fat loss, performance, and body composition goals?
You’ll want 1.6g–2.2g of protein per kg of body weight per day.

That means:

• A 70kg woman aiming for fat loss might target 120–140g of protein daily

• A 90kg male wanting to build muscle might aim for 160–200g of protein

Not hitting that? You’re probably leaving results on the table.

Easy Ways to Hit Your Protein Target in Albury Wodonga

If you’re local to Albury Wodonga and struggling to hit your numbers, here are simple fixes:

• Start your day with protein: Greek yogurt, protein oats, or eggs with toast

• Use a quality protein powder – easy to blend, quick to digest post-workout

• Buy lean meats in bulk from local butchers: chicken breast, turkey, kangaroo, lean beef mince

• Include protein snacks: boiled eggs, cottage cheese, protein bars, jerky

• Add protein to every meal – don't leave it just for dinner!

The Most Common Mistakes We See

At PT Fitness, we see these slip-ups every week:

❌ Eating “high protein” cereals or snacks that barely contain 5g
❌ Forgetting protein after workouts
❌ Undereating protein while in a calorie deficit
❌ Getting it all in one meal instead of spreading it through the day

What to Do Next

If you’re training with us and not seeing the fat loss or muscle gain you want, look at your plate before you change your program.

Start tracking your intake for 3 days and see where your protein baseline really is. If you’re under — let’s fix it.

Want help? Book a free nutrition check-in with our PT Fitness coaches. We’ll show you:

• How to hit your protein needs

• The easiest local options in Albury Wodonga

• What to buy, prep, and plan for your week

PT Fitness Albury Wodonga is here to help you train smarter, recover better, and fuel right.

?Local coaching. Real results. Backed by science.
Let’s optimise your protein and your progress.

Are you stuck in the cycle of trying every new diet trend but seeing little to no lasting results? At PT Fitness Albury Wodonga, we see it all the time—keto, detoxes, intermittent fasting, juice cleanses… and the same frustration when the results don’t stick.

Before you jump into another restrictive diet, there’s one simple strategy we want you to try first: tracking your food.

Why Tracking Works (When Diets Don’t)

Most fad diets rely on one thing—elimination. Cut carbs. Cut fats. Cut sugar. But cutting without understanding is a recipe for burnout and rebound weight gain.

Tracking, on the other hand, is about awareness and control. It gives you real insight into what, how much, and when you're eating. With this data, you can make informed changes that actually last.

✅ Understand portion sizes
✅ Spot hidden calories
✅ Avoid under-eating (or over-eating)
✅ Build better habits for life

What Does Tracking Involve?

Tracking isn’t as hard or time-consuming as people think. With apps like MyFitnessPal, you can scan barcodes, save meals, and get a breakdown of your calories, macros, and nutrients in seconds.

At PT Fitness Albury Wodonga, we help clients track in a way that’s realistic, flexible, and personalised to their goals—whether you want to lose fat, gain muscle, or just feel better in your clothes.

The Real Problem With Fad Diets in Albury Wodonga

We know how tempting it is when a friend drops 5kg in two weeks on some trendy cleanse. But here’s the truth—short-term fixes often lead to long-term setbacks. Our coaches have worked with hundreds of people across Albury and Wodonga who’ve jumped from diet to diet… only to see better, sustainable results when they learned how to track their food and build habits.

Ready to Take Control?

Before you give your money to another juice cleanse or celebrity-endorsed meal plan, try tracking for just 14 days.

You might be surprised to learn:

• You’re under-eating on training days

• You’re consuming more calories in snacks and sauces than you thought

• You’re not eating enough protein or fibre to feel full

Most importantly, you’ll stop guessing and start knowing.

Start With Us

If you're in Albury Wodonga and tired of the diet rollercoaster, book a free consultation with PT Fitness. We’ll show you how simple, sustainable tracking can unlock results that last a lifetime—no fads required.

? DM us or drop in to get started.