movewellfit_

29/07/2026

Our little home in Maroubra 📍😍

DM us about our 2-week intro offer.

21/07/2026

A lot of people assume tight hips need more stretching, but that’s not always the case. Hip tightness is often your body’s way of protecting weak or underactive muscles, especially the hip flexors and the muscles that stabilise your pelvis (hello glutes and transverse abdominis!)

One of our favourite exercises is a pelvic curl isometric hold with banded hip flexion. It challenges your glutes, core and pelvic stability all at once, helping your body move the way it’s designed to. It’ll help reduce unnecessary stress on your lower back.

MOVE WELL, MOVE OFTEN

16/07/2026

Same, but different

15/07/2026

You’re only as strong as your weakest link

12/07/2026

Why the first meal of the day matters?

Either it’s at 5 or 11am, your first meal will set the tone for the rest of your day.

1. Ensuring stable blood sugars

Try to avoid foods that spike blood sugars, causing us to crash couple hours later, then looking for the next pick me up (sugar intake). Simple carbohydrates like white processed bread, processed grains (boxed cereal, store bought granola or bars), fruit juices.
Swap these with complex carbohydrates: whole grain bread or sourdough, unprocessed oats, whole fruits and vegetables.

2. 1.2-1.6g of protein per kg of body weight (up to 2g for athletes or really active people)

Either from ethical animal source or plant-based. Complete proteins contain all 9 essential amino acids (that your body cannot produce itself), they repair cells and promotes tissue growth. Protein is also the only macronutrient that leaves you feeling satiated, so you won’t feel snackish through the day. Eggs, dairy products, meat, poultry, fish, seafood, tofu, tempeh, beans, lentils, protein powder.

3. Good food, good mood
Your digestive system is interconnected with your brain. What you eat directly affects your physical, mental and emotional health. Your immune system also is in your gut.
Whole plant foods and complete proteins increase energy levels, boost serotonin and dopamine - you feel happier, calmer, more focused and motivated.
Plant foods are also packed with fibre - essential for digestion and keeping you healthy.

MOVE WELL, EAT WELL 🍽️

11/07/2026

We built Move Well Fit for people who want training that fits where they’re at, and where they want to be 💪 

08/07/2026

Tech Neck is caused by prolonged poor posture whilst being on our devices.

The reality is that screen time will only increase for 99% of the population in the future.

Here are 4 exercises you can use to help counteract the side effects of ‘Tech Neck’

1. Head supported bent over row. Whenever you are rowing, make this your set up. The strengthening/stability requirements on the anterior (front) neck muscles has huge carry over to building up that base.
2. There are many ways to do neck extensions. This one is the easiest. Strengthening the posterior (back) muscles of the neck in motion, directly opposes the constant stretch that tech neck gives.
3. Neck bridge. This one is quite challenging. So if you’re not able to do this one yet, see below.
4. This retraction of the neck can look off putting, but works as a great alternative to the neck bridges.
5. Come and see us at Move Well Fit! Vanessa and Phil have an unhealthy obsession with posture and how to correct the problems that modern life throws our way.

07/07/2026

06/07/2026

POTATO CARROT AND LEEK SOUP🥕

30/06/2026

Tip 6. Train with us