Click here to send us your questions and comments

We’ve all been there - saying “I just don’t have enough time.” But is it really true? Or is it more about how we’re using (or not using) the time we do have?

In this episode, we dive into the mindset of time management and why it’s so important to challenge that common excuse. Winter has been tough for us and for many of our members, so we wanted to share what we’ve learned and how you can start building routines that stick.

Here’s what we cover in detail:

• Do you not have time, or are you not making time?
  We break down the difference between genuinely being stretched thin (work, kids, life commitments) versus not prioritising exercise because of tiredness, habits, or mindset.
• The role of coaching and accountability.
  As coaches, our job is to question the “I don’t have time” excuse — not to be critical, but to help clients uncover the truth and then find practical solutions.
• Step 1: Planning ahead.
  From laying out your clothes the night before to booking studio sessions in advance, we show how planning removes barriers and makes it easier to follow through.
• Step 2: Start with three sessions a week.
  Many people get overwhelmed thinking they need to train every day. In reality, just three well-structured 30-minute sessions a week can deliver amazing results.
• Step 3: Rethink your session length.
  You don’t need a full hour. We explain how 20–40 minutes of focused training — whether it’s strength or HIIT — is often more effective than an unfocused 60-minute workout.
• A real example of a 30-minute push session.
  We outline how to break it into three 10-minute blocks — a main lift followed by supersets — to maximise effort, recovery, and results.
• Fitting fitness around family and commitments.
  For many, especially parents, the challenge isn’t just time — it’s priorities. We talk about balancing family commitments while still carving out time to invest in your own health.

Key takeaways:

1. Plan ahead — for your week, your workouts, and even your gear.
2. Don’t aim for perfection — 3 × 30-minute sessions is plenty to get results.
3. Use the time you do have — even 20 minutes is valuable when done well.

At the end of the day, it’s about shifting from “I don’t have time” to “I’ll make the most of the time I’ve got.” That mindset change is the difference between staying stuck and building consistency that lasts.

Click here to send us your questions and comments

Yes… we called it episode six in the intro, but it’s actually episode seven. Let’s just say we were too excited about this one to count properly.

In this episode, we spill all the details about our upcoming Fit For Life 6-Week Challenge – kicking off in just one week and running from the end of winter into the start of spring.

This round, there’s a twist: Team Ben vs. Team Flur. You’ll be randomly placed in a team, earn points through training, nutrition wins, and weekly check-ins, and help your squad fight for bragging rights (and avoid the mystery punishment for the losing coach!).

Here’s what you’ll learn:

• Challenge structure: 6 weeks of training, nutrition, and accountability with a team-based twist.
• Accountability: Multiple touchpoints – your coach, your teammates, weekly check-ins with us, and a private team group to keep you on track.
• Nutrition: Two options – a tailored weekly meal plan built around your preferences, or flexible macro/calorie tracking for more food freedom. Both designed to teach you how to eat well long-term.
• Training: Choose from unlimited group strength and HIIT sessions or a personal training package. Everyone gets access to open studio time and extra workouts to keep progressing.
• Community vibe: Fun competition, challenge merch, and the motivation boost you need to roll into spring feeling fit, strong, and unstoppable.

We’ve only got four spots left and the countdown is on – we start in one week. Email info@fitforlifehealthandfitness.com.au or check the links below to jump in.

Click here to send us your questions and comments

Title: Simplifying Nutrition for Fat Loss and Muscle Gain
Duration: ~15 minutes

In this episode,we'll break down the often-confusing world of nutrition, especially around the goals of losing weight and building muscle. With a clear, no-nonsense approach, they explore how the core principle comes down to calories in versus calories out. Whether it's weight loss, muscle gain, or maintenance, the real game-changer is adjusting portion sizes and staying aware of how your body responds.

Loz will give us her insights on how the nutrition industry can overcomplicate things with fad diets and trendy eating methods and talks to how a return to basics: understand your calorie needs, prioritize protein, and not stressing too much is the key.

The key takeaway? It’s not about the latest diet trend - it's about consistency, balance, and awareness.

💡 Topics Covered: 💡

• The Real Difference:
  • Weight loss = calorie deficit
  • Muscle gain = calorie surplus
  • Maintenance = caloric balance
• Common Pitfalls:
  • Overcomplicating with fad diets (e.g., detoxes, intermittent fasting)
  • Lack of food awareness (e.g., hidden calories in “healthy” foods like nuts)
• Daily Eating for Different Goals:
  • Same meals, different portion sizes depending on your goal
  • Example: Eating more of the same meals can lead to muscle gain, while eating less helps lose fat
• The Role of Protein:
  • Essential for recovery and muscle growth
  • Keeps you fuller longer, helping with fat loss
• Key Case Study:
  • A client unknowingly ate 600 calories of nuts each morning, highlighting how small miscalculations impact results
• Science-Backed Insight:
  • A study from the American Journal of Clinical Nutrition showed that any diet works for weight loss, as long as you're in a calorie deficit.
• Final Advice:
  • Don’t stress over food
  • Focus on awareness, balance, and listening to your body