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Monday 5:15am - 5pm Tuesday 5:15am - 5pm Wednesday 5:15am - 5pm Thursday 5:15am - 5pm Friday 5:15am - 5pm

Strength & Vitality

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Australia
Yinnar, VIC
Strength & Vitality

Naturopath, Nutritionist and Personal Trainer

14/07/2026

✨ Version 2 - Hazelnut Protein Smoothie, Ice cream 🍦😋 💪

Yes, this was made in a Ninja Creamie (this is not a sponsored ad) , highly recommended if you love homemade nutrient dense snacks! 🤤

Recipe - see previous post ⏬

Method - add to ninja Creamie tub, freeze for a couple of days the wizz as per ninja creamie instructions.

21/06/2026

✨ Post workout Hazelnut Smoothie Bowl 🥤 🤤

Ingredients

1 banana
200 ml pure harvest unsweetened almond milk
1/2 cup ice
2 tablespoons chocolate protein powder
1 tablespoon of LSA meal
1 teaspoon chopped hazelnuts

Combine in a blender and serve in a bowl topped with hazelnuts 👌

If you have a sweet tooth add a pitted date or two

📌 If you wanted it thicker and more like a mousse, opt frozen banana instead

Macro breakdown: Protein 23.5g | Carbs 42.5g | Fat 11.5g

P.S This is version 1, keep your eyes peeled for version 2 👀

14/06/2026

📌 Only a small part of your health is determined by your genes — the rest is shaped by how you live and the choices you make every day.

That’s where:

Physical health (movement, nutrition and quality sleep),

Mental and emotional health (stress levels, emotional balance and a positive outlook), and

Social wellbeing (purpose, personal values and healthy relationships)

come together to influence how your genes are expressed.

If you’re not feeling like the best version of yourself, chances are one of these areas is out of balance.

Maybe this post popped up to gently remind you to move your body this week, cut back on sugar for a few days, get to bed a little earlier, or catch up with mates to lighten the load ✨

You have more control over your health than you might think 🌱

Have a great week!

03/06/2026

Happy Wednesday ✨

My morning tea for the day as I had run out of meal prep snacks for the week 🧆

Love this quick and easy option when on the run!

Cold smoked salmon, leftover roast meat (chicken, beef, lamb and turkey for example) is a great alternative when short on time to hit that protein target each day!

31/05/2026

Meal Prep ✨

If there's one tip, I can recommend that will help establish new long-term healthy habits with nutrition and meal prep, it's that consistency beats novelty, every time..

Having your "go tos" that are familiar and flexible will help with long-term sustainability when preparing meals.

These quick and easy meals below 👇 are the types of meals I have on my monthly meal prep list and are included in my recipe book each client receives in their first appointment.

Is anyone else a creature of habit?! 🙋‍♀️😋

23/05/2026

Updated Personal Training Availability!

If super early mornings aren't your jam I have one spot available on Thursdays at 9 am!

Otherwise, there are a few 5:15 am & 6 am spots still available if you're needing guidance & support on how to achieve your goals! ✨

More availability opening up in the coming months!

Also, exciting to note.. Strength & Vitality's new space has kicked off and is at the frame stage! Yay!

More updates and availability coming soon! 😁

08/03/2026

✨ Did you know research shows we need to consume between 25-35 different plant foods per week to help maintain a healthy gut microbiome?!

If you like to stick to the same routine and consume the same type of nuts and seeds, beans/legumes, fruit, vegetables and boosters such as dry and fresh herbs! This might be the shake up your gut needs!

For e.g if you consume the following, try swapping for an alternative each shopping trip:

- Butternut pumpkin ➡️ kent pumpkin
- White potato ➡️ sweet potato
- Basmati rice ➡️ wile rice
- Oat porridge ➡️ quinoa porridge
- Oat milk ➡️ unsweetened almond milk
- Trail mix of pepitas, cashews, macadamias ➡️ walnuts, pecans, sunflower seeds etc.
- Or simply by adding some new fresh/dry herbs to your cooking! (adding 1 serve of a dry herb to a meal counts as 1 plant food for the week 😉)

Track your plant foods for the week to see your total!
🍒🍓🍅🍋🥑🥝🥒🥦🍇🫑🥕 And aim between 25-35 per week!

01/03/2026

✨ SNACK INSPO ✨

Save these delicious protein ball recipes for your next meal prep day - you won't be disappointed 😋👌

🍰 If you're a fan of lamingtons give the Beetroot bliss balls a go!

🍫 Otherwise if you're choc mint type, the Choc mint Goodness balls are always my number 1 go to!

🥜 If you're not a sweet tooth - the almond joys hit the spot. You can reduce the amount of honey and opt for coconut oil in its place to reduce the sweetness if you prefer 👌. *Best served straight out of the fridge.

These are great frozen (in serves of 3 so you don't over consume 😎)

These are packed full of unrefined whole foods, nutrients and fibre and are a great as a pre -workout snack consumed 60- 90 minutes before a workout, or are a great option if you're on the run and are short on time 🏃‍♀️🙋‍♀️.

Remember eating every 2-3 hours will help to stabilise blood sugar levels by providing sustainable energy throughout the day, this helps to reduce fatigue and keeps your metabolism active! ✨

28/02/2026

✨ Exciting news! - S&V will have a complete NEW PREMISES in the coming months! 🌱🍎🏋️‍♀️👏

✨ APPOINTMENTS ARE CURRENTLY AVAILABLE ONLINE OR VIA MOBILE SERVICES ONLY ✨

This is ONLY for a limited time... until our fresh, NEW clinic and gym space opens towards the end of 2026! 🍎🏋️‍♀️👏👌

Keep your eyes peeled for updates over the next few months! 👀 Yay!

Book your appointment through the linktree link or DM me 🌱

14/02/2026

✨NEW BOOKING SYSTEM✨

As of the 31st of March S&V's booking system will be via 'book now' on Facebook or linktree via Instagram.

S&V's new website can be accessed by Instagram & Facebook ✨

S&V's new email address is:
[email protected]

[email protected] will no longer be used and the www.strengthandvitality.com.au website will be discontinued.

DM appointment enquiries are also always welcome ✨ 🤗

Address

Main Street
Yinnar, VIC
3869

Opening Hours

Monday	5:15am - 5pm
Tuesday	5:15am - 5pm
Wednesday	5:15am - 5pm
Thursday	5:15am - 5pm
Friday	5:15am - 5pm

Telephone

+61493365573

Website

https://sites.google.com/view/strengthandvitality/home

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