If you're training in a gym around Albury or Wodonga and want to build serious strength, reduce injury risk, and improve your performance, there's one technique you need to master first—core bracing.

At PT Fitness Albury Wodonga, we coach our clients on the fundamentals of movement, and core bracing is at the top of the list. Whether you're lifting weights, training for sport, or just looking to feel more stable and strong, this simple concept makes a huge difference.

What is Core Bracing?

Core bracing refers to the intentional engagement of your midsection muscles—your abs, obliques, deep core, and lower back—to create pressure and protect your spine during movement. It’s the foundation of safe and effective strength training.

Think of your core like a natural weightlifting belt. When you brace properly, your trunk becomes a stable pillar, allowing you to lift heavier and move more efficiently with less risk of injury.

Why is Core Bracing So Important?

1. Injury Prevention
Improper lifting technique is one of the most common reasons people injure themselves in the gym. Bracing stabilises your spine and protects your lower back, hips, and shoulders during loaded movements like squats and deadlifts.

2. Better Strength and Power
A strong brace improves force transfer through the body. This means you can generate more power in lifts, jumps, and sprints—essential for athletes and everyday gym-goers alike.

3. Improved Movement Efficiency
When your core is stable, your limbs can move more freely. This leads to better balance, control, and overall coordination.

How to Brace Your Core Correctly

Here’s a step-by-step guide we use at PT Fitness Albury Wodonga:

✅ Inhale Deeply Into Your Belly
Take a big breath in—not into your chest, but into your lower torso. You should feel your belly and sides expand.

✅ Create Outward Pressure (360°)
Brace as if someone’s about to punch your stomach. Don’t suck in—push out in all directions. Your core should feel tight and firm.

✅ Maintain Posture
Keep your ribs stacked over your hips and your shoulders down and back. Avoid over-arching your lower back.

✅ Control Your Breathing During Movement
Take your breath in before the lift, and exhale with control as you perform the movement. This keeps your core tight while still allowing proper breathing.

Train Smarter, Not Just Harder

At PT Fitness, we work with clients from Albury, Wodonga, and surrounding areas to ensure their training is safe, effective, and progressive. Core bracing is something we teach from day one—because it’s the difference between average results and long-term performance.

Want Help With Your Technique?

If you're unsure if you’re bracing properly or want a movement assessment, book a session with one of our coaches at PT Fitness Albury Wodonga.

? In the Albury-Wodonga region?
? Book your free technique check and learn how to brace properly for strength and safety.

If you’ve ever found yourself reaching for snacks even when you’re not hungry—especially while watching TV or procrastinating—it could be boredom eating. It’s one of the most common habits we see in our Wodonga personal training clients, and it can seriously sabotage your fat loss, energy, and health goals.

In this article, we’ll break down what boredom eating is, why it happens, and how clients at PT Fitness Wodonga can take practical steps to stop it.

What is Boredom Eating?

Boredom eating is the habit of eating without physical hunger—usually triggered by emotions like stress, fatigue, or simply having nothing else to do. It’s a behaviour pattern that often flies under the radar but can lead to:

• Increased calorie intake

• Difficulty losing weight

• Disrupted hunger and fullness signals

• Frustration or guilt after eating

8 Signs You’re Eating Out of Boredom

At PT Fitness Wodonga, we teach our clients to recognise the subtle signs of emotional or boredom eating. Here are some common red flags:

1. You’re not actually hungry.
   No hunger pangs, no meal skipped—you just feel like eating.

2. You snack while distracted.
   Whether it’s scrolling your phone or watching Netflix, you barely notice what you’re eating.

3. You turn to food for comfort.
   Stress, loneliness, or boredom = snack attack.

4. You snack often—even after meals.
   You’re constantly reaching for something throughout the day.

5. You overeat, especially junk food.
   It’s easy to blow past portion sizes, especially with chips, lollies, or baked treats.

6. You crave specific foods.
   Usually high in sugar, fat, or salt—not a salad.

7. You feel guilty after.
   You regret eating, especially if it didn’t satisfy you.

8. You struggle to stop.
   Once you start, it’s hard to walk away—even if you’re full.

Why Boredom Eating Matters for Your Health and Fitness

For clients trying to lose weight in Wodonga, boredom eating is one of the top silent saboteurs. It leads to:

• Caloric surplus (often without realising it)

• Low energy due to nutrient-poor foods

• Plateaued fat loss despite regular training

• Emotional frustration around eating habits

At PT Fitness Wodonga, our personal training programs are designed to help you stay on track with both movement and mindset—and that includes addressing your nutrition habits.

How to Stop Boredom Eating: Practical Tips from Your Wodonga Coach

Want to break the habit? Here’s what we recommend at PT Fitness:

✅ Use a hunger scale (1–10):
Check in—are you actually hungry, or just triggered?

✅ Have a boredom buster list:
Go for a walk, stretch, drink water, or do a quick task.

✅ Eat mindfully:
No screens, no rushing—just focus on your meal.

✅ Plan balanced meals:
High-protein, high-fibre meals reduce cravings and keep you fuller longer.

✅ Track your patterns:
Use a food diary or app to spot emotional triggers.

Final Word: You’re Not Alone—And We Can Help

Boredom eating is incredibly common, and it’s nothing to feel ashamed about. But it can be changed. If you’re struggling with mindless snacking or emotional eating, we’re here to help.

At PT Fitness Wodonga, our coaching goes beyond the gym floor. We support our clients with personalised training, nutrition advice, and accountability that actually gets results.

? Ready to get back in control of your nutrition?

Book a free consultation with one of our personal trainers in Wodonga today.
Let’s rebuild better habits—together.

Let’s be honest:
Everyone who’s tried to stick to a nutrition plan has fallen off the wagon at some point. It’s normal. It’s human. And it’s not the end of the world.

So the real question isn’t if you’ll slip up—it’s how you respond when it happens.

The Most Powerful Tool? Self-Compassion.

Now before you roll your eyes, hear this out:
Self-compassion isn’t weakness—it’s a strength. And when it comes to long-term fat loss or body composition goals, it might be the most important mindset skill you can build.

The 3 Elements of Self-Compassion

1. Common Humanity

You are not alone.
Everyone falls off track. And if others have bounced back, so can you.
You're not broken—you’re just human. 

2. Healthy Self-Talk

How do you speak to yourself after a slip-up?
Don't beat yourself up. But don't give yourself a pass either.
Talk to yourself the way you would your best friend: honest, kind, and constructive. 

3. Mindfulness

Be aware of what’s happening before, during, and after a slip.
Mindfulness helps you spot patterns, triggers, and decision points—before things spiral out of control.

Why Self-Compassion Works

When you apply these tools, here’s what happens:
You slip up (like everyone does).
But instead of spiraling into “I’ve ruined everything,”
you pause, reflect, and reset.

You turn a small deviation into just that—a small deviation.
Not a full-blown derailment.

Over time, you get better at recognizing setbacks quickly,
responding with honesty and kindness, and getting back on track.

The Result? Real, Sustainable Progress.

With self-compassion, you’ll:

• Stick to your plan longer

• Bounce back faster after setbacks

• Navigate social events, birthdays, and dinners without guilt

• Build real confidence in your ability to stay consistent

Struggle with falling off and bingeing?

Self-compassion is the skill you need most.
Practice it. Refine it. Master it—and your results will follow.

One of the most common questions we get from clients is:
"Do I need to go low-carb to lose weight?"

Let’s break down what really matters—and how low-carb diets might help, but aren’t always the magic bullet they seem to be.

It Starts With a Calorie Deficit

As we’ve mentioned before, the #1 rule for fat loss is a calorie deficit. That means you're eating fewer calories than your body burns.
But here’s the real secret: your ability to stick to that deficit—influenced by your macro and micronutrient choices—is what determines your success.

So, Why Do People Love Low-Carb Diets?

Low-carb diets get a lot of hype. One big reason is that people see fast results on the scale—but that initial weight loss isn’t all fat.

Carbohydrates are stored in the body along with water. For every gram of carbs stored, your body holds onto about three grams of water. So when you cut carbs, y drop water weight quickly.

That’s not fat loss—it’s fluid.

Weight Loss vs. Fat Loss

When people say they want to "lose weight," they usually mean lose fat.
Fat loss is slower and steadier—but it’s the meaningful, long-term goal.

Can You Cut Calories by Dropping Any Macro?

Yes! You can create a calorie deficit by cutting:

• Protein

• Carbs

• Fats

• Or by eliminating entire food groups (which usually removes a macronutrient).

But that doesn’t mean all options are equal in outcome.

Why We Recommend a Balanced Deficit

Rather than slashing just one macro, most clients see the best results when we cut calories evenly from both carbs and fats. Here’s why:

? Low Fat?

Too little fat = hormone issues.
You need fats to produce sex hormones, maintain mood, and feel strong.

? Low Carb?

Too little carb = performance drops.
Carbs are your body’s preferred fuel for exercise and brain function.

Tailor Your Approach to Your Goal

• If gym performance is a priority: cut less from carbs and more from fat.

• If general fat loss is the goal: a more balanced cut from both macros works best for most people.

Final Thought: Low-Carb Isn’t Necessary

Low-carb works for some.
But for most people, the best diet is one you can stick to—while maintaining energy, strength, and hormonal health.

Choose your macro split based on your goals, not just scale speed.

One of the most common questions in the world of fat loss is: If I’m in a calorie deficit, do my macronutrients still matter?

It’s a great question—and the answer is a little more nuanced than just yes or no.

First, Let’s Talk Basics: The Calorie Deficit

At the core of any fat loss strategy is a calorie deficit. That means you're consuming fewer calories than your body needs to maintain its current weight. So technically, no—your macros don’t have to be perfect to lose fat. You could, in theory, eat nothing but ice cream every day, and as long as you stay in a calorie deficit, you’ll lose weight.

But here's the catch: how bad are you prepared to feel while doing it? And what kind of losses in performance, strength, energy, and general well-being are you willing to accept?

Why Macros (and Micros) Do Matter

Even though fat loss is dictated by calories in versus calories out, your macronutrient and micronutrient intake dramatically influences how you lose that weight—and how you feel while doing it.

Let’s break it down:

? Protein

• Crucial for preserving muscle during a calorie deficit.

• Without enough protein, you risk losing not just fat—but also muscle mass.

• More muscle = better metabolism = better long-term results.

? Fats

• Essential for hormonal health.

• Going too low on fats can lead to serious hormonal imbalances and mood disturbances.

? Carbohydrates

• Important for energy and training performance.

• While carbs are a bit more flexible compared to protein and fat, slashing them too low can impact your workouts and overall energy.

? Micronutrients

• Often overlooked, but vital.

• Vitamins and minerals impact energy production, cognitive health, immune function, and more.

• Poor food quality leads to poor micronutrient intake—and that can make dieting a miserable experience.

Food Quality & Hunger Management

Another key consideration is what you eat to reach that calorie deficit.

Let’s say you eat a Mars bar—it might set you back 300–400 calories. That’s a big chunk of your daily allowance if you’re trying to lose fat. Now imagine eating 300–400 calories of chicken breast and broccoli. That’s an entire meal.

Whole, nutrient-dense foods are generally more filling, satisfying, and easier to stick to in a diet. Ultra-processed foods might technically fit your macros, but they often leave you hungry and craving more.

So... Do Macros Matter?

If your goal is only to lose weight on the scale? Then no, macros don’t matter as much.

But if you want to:

• Feel good during your fat loss phase

• Preserve your muscle

• Maintain your strength and energy

• Protect your hormones

• Avoid excessive hunger and cravings

Then yes—your macros, micros, and food choices absolutely do matter.

In summary:
Calories determine if you lose fat.
Macros and micros determine how well you lose fat.

Want to feel good, perform well, and actually enjoy the process? Don’t ignore your macros.

1. Start with a Food Journal (No Apps or Spreadsheets Needed)

All you need is a diary or notebook.

Here’s what to do:

• Write down everything you eat for the next 7 days.

• Be honest. No judgment—this is for your eyes only.

Why it works:

• You’ll naturally become more aware of your eating habits.

• Just writing it down helps you make better choices (yes, really).

• At the end of the week, you’ll likely have already lost weight just from being mindful.

Once the week is done, look for trends:

• Are you skipping meals?

• Is snacking your downfall?

• Is alcohol sneaking in more than you thought?

• Are portion sizes bigger at night?

Then, make one small change.

Example:
If you’re having three glasses of wine a week, cut back to two. That small shift alone can make a big difference over time.

2. Move More—But Keep It Simple

Forget trying to do the “perfect” workout. Optimal doesn’t matter if it’s not sustainable.

Here’s what to do instead:

Step 1:
Check your step count on your phone. Most smartphones track this automatically.

Step 2:
Aim to gradually increase your daily steps.

• If you’re averaging 4,000, try 6,000.

• If you’re at 6,000, aim for 8,000.

These small increases add up and help boost your calorie burn without requiring a gym.

3. Add Just 2-3 Workouts a Week (Whatever You Like)

You don’t need a fancy program or personal trainer to start. Just choose something you enjoy and commit to doing it 2–3 times per week.

It could be:

• Resistance training

• A Pilates class

• A spin session

• A brisk walk or jog

The goal:
Improve slightly each time—lift a little heavier, go a little longer, move with more confidence.

This approach follows the principle of progressive overload, which is the secret sauce to getting fitter, stronger, and burning more calories over time.

Final Thoughts: Keep It Simple, Be Consistent

You don’t need to overhaul your entire life overnight. Just start with one of these steps this week. Then add another next week. Bit by bit, you’ll build momentum—and real, sustainable fat loss.

And here's a bold promise:
If you do these three things and still don’t lose weight, I’ll train you for free until you do.

Intermittent fasting (IF) has taken the health and fitness world by storm—but unlike most nutrition trends, it’s not about what you eat. It’s about when you eat.

Whether your goal is fat loss, more energy, better focus, or simply reducing meal prep stress, IF might be worth exploring. In this guide, we’ll walk through how intermittent fasting works, its potential benefits and drawbacks, how to get started safely (especially if you’re on medication), and why it might be the right fit for some people here in the Albury-Wodonga region.

? What Is Intermittent Fasting?

Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. It’s not a traditional diet—it’s a schedule for your meals.

? Popular IF Methods Include:

• 16:8: Fast for 16 hours, eat during an 8-hour window (e.g. 12pm–8pm)

• 14:10: A gentler approach with a 10-hour eating window

• 5:2: Eat normally for 5 days, reduce calorie intake to 500–600 for 2 non-consecutive days

• OMAD: One Meal a Day – all calories in a 1-hour window (more extreme)

? Top Benefits of Intermittent Fasting

Here’s why intermittent fasting has gained traction with many of our Albury-Wodonga clients:

? 1. Fat Loss and Metabolic Boost

Fasting improves insulin sensitivity and helps your body burn stored fat more effectively.

? 2. Enhanced Mental Focus

Without blood sugar crashes, many people report clearer thinking and better productivity.

? 3. Simplified Eating

Fewer meals can mean less meal prep and easier calorie control—perfect for busy schedules.

❤️ 4. Reduced Inflammation

Research suggests intermittent fasting may help lower inflammation and support heart and gut health.

? 5. Cellular Repair and Longevity

Fasting activates autophagy—your body’s internal "clean-up crew"—which may promote healthier aging.

⚠️ Intermittent Fasting Isn’t for Everyone

While IF offers powerful benefits, it's not suitable for all individuals.

Common challenges:

• Hunger, irritability, and low energy (especially at the start)

• Risk of disordered eating if you have a history of restrictive dieting

• Not ideal for:

  • Pregnant or breastfeeding women

  • People with Type 1 diabetes or adrenal issues

  • Individuals with a history of eating disorders

✅ How to Start Intermittent Fasting Safely

If you're based in Albury or Wodonga and considering IF, here’s how to ease into it:

1. Pick a method: 14:10 or 16:8 are great starting points.

2. Ease in gradually: Delay your first meal by 30–60 minutes daily.

3. Stay hydrated: Often, hunger is dehydration in disguise.

4. Focus on quality: Eat protein-rich, whole-food meals when you break your fast.

5. Stay flexible: You don’t have to fast every day to see benefits.

☕ What Can You Drink While Fasting?

To maintain a fasted state, stick to low- or zero-calorie drinks:

✅ Still or sparkling water
✅ Black coffee (no milk or sugar)
✅ Herbal, green, or black tea
✅ A splash of apple cider vinegar in water
✅ Unsweetened electrolyte water

? Avoid:
❌ Sugary or diet drinks
❌ Coffee or tea with milk, cream, or sugar

? Feeling Faint While Fasting? Here’s What to Do

It’s common to feel lightheaded when starting IF. Try this:

• Hydrate: Drink water consistently.

• Add electrolytes: Low sodium, magnesium, or potassium can cause fatigue.

• Break the fast if needed: It’s okay. Your body will adapt over time.

• Review your meals: Ensure you’re fuelling properly during eating windows.

? Taking Medication? Talk to Your Doctor First

Some medications (like blood pressure or diabetes meds) may require food for safe absorption.

Before starting intermittent fasting, speak with your GP to:

• Time your medications safely

• Avoid nausea or side effects

• Ensure fasting won’t interfere with your treatment plan

If you’re a PT Fitness Albury/Wodonga client, we’re happy to help you coordinate with your healthcare team.

✅ Final Thoughts: Is IF Right for You?

Intermittent fasting can be a powerful and flexible tool for fat loss, energy, and health. But the key is to make it work for you. Start slow. Track how you feel. And remember—it’s not about being perfect; it’s about finding a rhythm that supports your goals and lifestyle.

Want help incorporating intermittent fasting into your fitness and nutrition plan? Book a strategy session with our coaching team at PT Fitness Albury/Wodonga—we’ll make sure it fits your life, goals, and health needs.

Setting a Health and Fitness Goal for 2025: Why Clarity is Key

As the new year approaches, many of us find ourselves reflecting on the changes we want to make in our lives. If you’ve been thinking about starting your Fitness Journey or tackling your Weight and General Health, 2025 is the perfect time to take action.

But here’s the catch: to truly succeed, you need to set clear and specific goals. Here’s why clarity matters and how it can transform your fitness journey.

Why Clear Goals Matter

1. Focus and Direction
   When you’re clear about what you want to achieve, you have a roadmap to follow. Instead of wandering aimlessly through workouts or diets, you’ll know exactly what steps to take each day. For example, instead of saying, “I want to get healthier,” aim for a goal like, “I will lose 10kg by June through strength training three times a week and following a Balanced and Sustainable meal plan.”

2. Measurable Progress
   Vague goals make it hard to track progress. A clear goal allows you to celebrate small wins along the way, keeping you motivated. Seeing the scale move or noticing your stamina improve during workouts is incredibly rewarding.

3. Accountability
   When you set a specific goal, you’re more likely to hold yourself accountable. Sharing your goal with a friend, coach, or fitness group can also give you extra motivation to stay on track.

How to Set a Clear Goal for 2025

1. Be Specific
   What exactly do you want to achieve? Instead of saying, “I want to lose weight,” try, “I want to lose 5kg in three months by attending three Group Fitness Classes per week and reducing Sugary Snacks.”

2. Make it Measurable
   Set goals that you can track. Whether it’s the number of workouts you complete, the kilometers you run, or the inches you lose, measurable goals give you concrete results to aim for.

3. Set a Timeline
   Having a deadline creates urgency. Break your goal into smaller milestones to keep it manageable. For instance, aim to lose 500g per week rather than focusing on a large number all at once.

4. Be Realistic
   Your goal should challenge you but still be achievable. Unrealistic goals can lead to frustration and burnout, so start where you are and build up gradually.

The Benefits of Taking Action Now

• Improved Energy Levels
  Regular exercise and better nutrition can leave you feeling more energetic and capable in your daily life.

• Boosted Confidence
  Hitting your fitness goals will give you a sense of accomplishment and improve your self-esteem.

• Better Long-Term Health
  Taking action now reduces your risk of chronic conditions like heart disease, diabetes, and joint problems down the track.

Ready to Start?

If you’ve been thinking about improving your Health and Fitness, now is the time to make it happen.

Don’t wait for the perfect moment or the right mood—take that first step today. Whether it’s joining a Gym such as PT Fitness, booking a Group Fitness Class, or simply committing to a Daily Walk, every action brings you closer to a healthier, happier you.

Make 2025 the year you finally prioritise your Health and Fitness. Set your goal, get clear on your plan, and watch as your life transforms.

Exercise is only part of the equation; nutrition is equally important for achieving fitness goals. Here are key tips to optimize your diet:

1. Prioritize Protein: Adequate protein intake aids muscle repair and supports lean muscle maintenance.
2. Don’t Skip Healthy Fats: Fats are crucial for hormone health, which impacts energy and mood.
3. Stay Hydrated: Proper hydration supports workouts and overall well-being.

PT Fitness Wodonga offers nutritional guidance to complement your fitness routine, ensuring you get the most from your training.

Speak to us so we can arrange a consult to help get you started on a better Nutrition Journey. 

When it comes to comprehensive fitness, women often wonder which is better: cardio or strength training. The answer? A combination of both.

• Cardio for Heart Health: Cardio exercises like cycling or running improve cardiovascular health and burn calories efficiently.
• Strength for Long-Term Benefits: Strength training helps build lean muscle, which supports fat loss and boosts metabolism.
• Balance is Key: Incorporating both ensures well-rounded fitness, supporting weight loss, muscle tone, and stamina.

At PT Fitness Wodonga, we offer classes that combine cardio and strength training to provide a balanced approach for women of all fitness levels.

We also offer new members 24 Hour Access to both our Facilities including High Street and Chisholm Crt so they can use the Cardio Equipment or Weights whenever they like.