http://www.beautifulandbalancedbodies.com/

Beautiful + Balanced Bodies, 13 Leichardt Street, Sunbury (2026)

08/09/2026

+ WHW 26 - DAY 2 TO MOVE +
Jean Hailes for Women's Health Women’s Health Week Day 2 is all about encouraging to move their body in any way!

Do it anyway is going to be my favourite thing about this whole week.

The two biggest barriers that I find stop women from exercising is:
1️⃣ They don’t know what the should be doing - in a world where everyday the internet is telling them to do something different it can be overwhelming and confusing leading to analysis paralysis… where you do nothing because you aren’t sure if it will “count”

2️⃣ Not enough time - most women think if it’s not an hour long sweaty gym session it doesn’t “count”

With over 70% of the population not moving enough and the health implications that come from a sedentary lifestyle…

This is your reminder that ANY MOVEMENT IS BETTER THAN NO MOVEMENT 💪

Whether it’s a walk around the block, chasing after your kids, doing the gardening, joining your local fitness classes, pacing while talking on the phone or wherever it’s a 5 minute strength session using a chair…

It all counts!

So this is your sign today to move your body and don’t any way ✊

If you aren’t sure how to move your body today, try this all over chair workout 👆 that includes all your main movement patterns (that are the basics you should rinse and repeat in every strength session):
🌟 SQUAT - 10x sit to stand squats
🌟 PUSH - 10x push ups (bench, chair, floor)
🌟 LUNGE - 10x split squat each leg
🌟 PULL - 10x bent over row
🌟 HINGE ( + TWIST) - 10x Airplane with twist each leg
🌟 ACCESSORY - 10x Tricep dips

Then I add a little core / cardio finisher to make sure you feel like the 5 minutes was enough ✅

Let me know - how did you move your body today? 👇

07/09/2026

+ WHW 26 - DAY 1: TO FUEL +
This week is Jean Hailes for Women's Health Women’s Health Week and this year’s theme is three words I want every mum reading this to hold onto: DO IT ANYWAY.

It’s about taking the small step toward your health even when the day is full, when you’re tired and when the conditions are nowhere near perfect.

It’s the walk you almost talked yourself out of, the glass of water, the ten minutes that you didn’t think were worth it, you do it anyway and it adds up.

Today’s focus in the campaign is on how you fuel yourself and as a mum this one runs deep, because so many women spend the day making sure everyone else has eaten and reach the evening running on not much at all.

When you’re busy looking after everyone else, it’s easy to forget about feeding yourself properly. But you need food and energy too, especially on the days when there’s a lot going on.

Here are my 3 simple tips that can make a huge difference in how you feel in your body - making sure you are fuelled, nourished and satisfied 👆

These cover the top 3 nutrition focuses I bang on about to maximize metabolism and health which is:
🌟 Protein
🌟 Fibre
🌟 Less Sugar

If you have any nutrition questions, pop the below always happy to help 😊

06/09/2026

+ FREE MASTERCLASS +
In this free live class, I’ll walk you through the 3 reasons your metabolism feels broken that no one is talking about - and the shifts that are helping women in their late 30s, 40, and 50s feel like their body is finally responding again.

You’ll walk away knowing:
👉 Why eating less can slow your metabolism down instead of speeding it up - and why it’s not a willpower problem… it’s your biology!

👉 Why pushing harder in the gym (sweaty cardio, back to back classes, no recovery) can work against you after 35

👉 how being constantly “on” - rushing, caretaking, never switching off - quietly sabotages your fat burning capacity and worsens perimenopause symptoms

👉 what to do instead of all three

This is for you if:
✅ You’ve tried multiple diets and they’ve all stopped working (or never really did)
✅ You’re noticing your body respond differently since perimenopause started
✅ You’re exhausted and tired of starting over every Monday
✅ You want to understand your body, not just follow another meal plan

Join me, Toni Plumb, your degree qualified nutritionist and number one cheerleader whose mission is to help women feel strong, confident and empowered in their body.

I go LIVE Tuesday 15/9 at 7pm

Save your seat by heading to www.beautifulandbalancedbodies.com or comment “MASTERCLASS” below to grab the Zoom link 👇

Replay will be available for those who saved a seat 💻

04/09/2026

+ DO THE BASICS +
In a world that is information overloading you everytime you open this app or turn on the TV, my number one tip is…

💫 BORING BASICS CONSISTENTLY 💫

It’s not fancy.
It’s not a new trend.
But it works.
And it takes off the extra stress and overwhelm (which is usually the missing puzzle piece when trying to lose weight or improve health).

Now don’t get me wrong…
❗️Jumping IS great for your bones but we also have half the population who isn’t exercising confidently or at all because they have pelvic floor symptoms so start with a pelvic health physio

❗️Getting 10,000 steps is beneficial for your health but so is just moving more! 70% of Australians aren’t moving enough so simply going for a walk is better than most of the population

❗️Better off spending your money on a pair of supporting runners then buying a weighted vest

❗️Eating 140-200g of protein is amazing but just trying to get protein in every meal would work wonders for your hunger levels

❗️Medical intervention might be what you need but also eating more than 1200 calories would solve a lot of the food noise

Before getting wrapped up in another trend, start basic & with small steps…
👟 Can you find more ways to MOVE your body throughout the day?
💪 Can you find the style of movement you love - and commit to it weekly?
🍎 Can you add a fruit or vegetable into each meal?
🍗 While you are at it, can you add protein as well to each meal?
😴 Then don’t forget to prioritize sleep to reduce food noise, sugar cravings while improving energy

Next week is Women’s Health Week and it’s all about “do it anyways” - sharing small steps to improve overall health and wellbeing.

👀 Stay tuned for more health tips

But tell me 👇 what is your biggest struggle right now with your diet and / or exercise?

02/09/2026

+ WOMEN NEED TO EAT MORE +
After a weekend off my phone, being surrounded by the dream team in the fitness industry, I forgot until I logged back on to socials how much utter BS is still out there and how most fitness influencers with very little nutrition education - other than the diet that worked for them or how to use a macro calculator - are still blaming the women for “failing” the diet.

🔈They say you didn’t “count your calories properly”.
🔈They say “the only way to lose weight is to be in a calorie deficit”
🔈They say “you can go against thermodynamics”

And then I would argue after studying a Bachelor of Health Science in Nutritional Medicine that revolved mostly around biology and how the body works holistically…

And after working with women in this industry for 14 years…

That not eating enough, punishing yourself with exercise, eating lowest calories possible, stressing about what to eat / not eat, the stress of being the primary caregiver, the ups and downs of hormonal changes, the hidden sugar in our heavily processed diets, not sleeping enough thanks to babies or hormones…

ALL play a big fu***ng part on why a woman didn’t lose weight doing your restrictive program that set her up for failure.

So if you are a 40 something old woman reading this:
🫶 you don’t need another restrictive diet
🫶 you didn’t fail the diet, the diet most likely failed you
🫶there is more to life than counting calories
🫶 you CAN feel confident, stronger, nourished and empowered while also trying to lose weight

That’s why I made my 12 Week Metabolism Maximiser program to show women that working WITH your body not against it works.

That understanding your biology will give you the secret power to adapt your movement and diet to optimise your metabolism - not slow it down!

Because if depriving your body by eating less and moving more - wouldn’t work by now?! 💁‍♀️

If you want to join my next intake, we kick off Sunday 20th of September 👉 comment “METABOLISM” to jump on the waitlist to have the best chance of grabbing 1 of the 5 spots

01/09/2026

+ WAITLIST OPEN +
You’ve done everything “right.”
Eaten less.
Moved more.
Followed the plan to the letter.
Pushed through.

And still - the weight won’t budge, your energy tanks by 3pm and your clothes feel tighter than they did last year.

If you’ve quietly started to wonder “what is wrong with me?”

Nothing is wrong with you 🩷

You’ve just been following rules that were never written for a woman in her 30s, 40s or 50s. Your body isn’t broken or working against you - it’s protecting itself.

And that changes everything about how we fix it.

That’s exactly why I built Metabolism Maximiser!

A 12-week program for women 35–55 who are done with diets that don’t work and ready to actually work with their body instead of fighting it.

🗓️ Next intake starts September 20th - just 3 weeks away 🙋‍♀️

Only 5 spots, so it’s genuinely personalised to you ✅

Waitlist is open now 👇

If you’re ready to stop starting over, comment “MAXIMISER” below (or send me a DM) and I’ll pop you on the waitlist with all the details.

For more details 👉 www.beautifulandbalancedbodies.com/metabolism-maximiser

31/08/2026

+ MUMSAFE RETREAT 2026 +
What a weekend filled with so much connection, inspiration & innovation 🤩

This is my 3rd year attending the Safe Pre & Postnatal Exercise for Mums retreat and there’s nothing like it being in a room filled with like-minded women who are their ready to support your business, lift you up and be there as a listening ear.

Big thank you to Pre & Postnatal Educator | Fitness Business Coach for providing us the space, support, education and experts to help us be our best - both this weekend at the retreat and every week in the MumSafe space.

To all the MumSafe trainers - some familiar faces, some new - I miss you all already and thank you for being absolute superstars. The fitness space is a better place because of all these magnificent humans 😍❤️

Now to spend the next day or so reflecting and spending time with my Dad in Hervey Bay before coming back home and putting everything into action 💪

26/08/2026

+ WANT A SNATCHED WAIST? +
Listen here first 👇

There are so many gym influencers promoting “do these exercises to get a snatched waist” and it makes me laugh… then it makes me angry!

Because you can’t spot reduce fat so no single exercise is going to “snatch” your waist.

Then they go ahead and promote exercises that if you don’t know how to activate your core properly (which most of them don’t), will end up creating more extra intra-abdominal pressure.

👋 Hello needing to fart when crunching thanks to pelvic floor pressure
👋 Hello feeling back pain when holding a plank
👋 Hello not improving abdominal separation

So before you revolve your whole program around these waist snatching exercises (I recommend you don’t but just in case you are going to try them), the best thing you can do for your core is to activate it properly!

HOW:
👉 1. Let 👏 It 👏 Go 👏 Take a deep diaphragmatic breath in
👉 2. As you exhale, lift your pelvic floor then GENTLY peel your lower belly away from your waistband
👍 Other cues that may work:
- imagine your waist band is on fire and peel your skin away from your pants
- imagine your lower back dimples peeling off the mat towards the front of your pelvis
- imagine during hip bone to hip bone

KEY POINTS TO REMEMBER:
🌟 This is a gentle & subtle movement - we aren’t sucking in!
🌟 Lower belly not belly to spine
🌟 Learning to breathe first will help your core activation feel more effective

If you want to learn how to activate your core properly and find out what exercises actually help your core feel stronger + more functional

Click the link to my FREE E-BOOK “4 Steps to A Stronger Core & Pelvic Floor” that includes a 10 minute at home core workout 👉 https://www.beautifulandbalancedbodies.com/core-and-pelvic-floor-ebook

Or join my Restore At Home 8 Week Program by heading to www.beautifulandbalancedbodies.com/restore-at-home-program 💻

After watching this video, let me know what cue helped you the most activate your core? 👇

22/08/2026

+ LET’S GET PHYSICAL +
To round out our FUN WEEK we had the most fun you can have while working up a sweat with an old school 80’s aerobics class! 🤸‍♀️

We unleashed our “inner Jane Fonda”, embraced the high energy of a 6am Oz Aerobics Instructor - even brought out our inner Dallas Cowboy cheerleading abilities to Mickey by Toni Basil 😉

We jumped, curled, grapevined, pendulum swung and danced our way through some classic 80’s anthems while laughing, smiling and huffing and puffing.

Thank you to all these women who got up, got dressed up and kickstarted their weekend with an endorphin hit 🤩

Now the question is… when should our next fun week be 😉

21/08/2026

+ FUN WEEK +
Our August monthly challenge has been all about putting the “FUN” into functional fitness and to really ramp up the fun, this week everyday had some extra fun added to it…

Whether it was a:
🤩 Fun warm up such as the Hokey Pokey or core + pelvic floor activations with a whistling device
🤩 A fun finisher that will give you PTSD anytime you hear “Roxanne” by The Police
🤩 Fun games like Bingo Bootcamp or Boxing Shuttle Runs

Or our FUN THEME DAYS like:
🌟 Wear anything but activewear
🌟 Crazy Hair Day
🌟 Bring Anything But A Water Bottle
🌟 Your LOUDEST Tshirt or outfit

Thank you to all my members for joining in! You absolutely brightened my day and I’ve never laughed so much in the studio. It was so much fun and something I definitely want to do more often.

I hope you all had as much fun as I did (except maybe the type of classes I chose weren’t your idea of fun 😝) and enjoyed mixing it up!

Don’t forget - you have one more week to try a type of movement or exercise you used to enjoy back in the day - pre kids or when you were a kid - to bring more fun back into movement 💪

And for those at home, I challenge you to think of how you can move your body this week with a bit more fun 😉

Beautiful + Balanced Bodies

08/09/2026

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06/09/2026

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