Leisa's Fitness & NDIS Support Services

Leisa's Fitness & NDIS Support Services Personal training and group fitness sessions, we provide expert guidance and a supportive environment for people of all fitness levels.

We offer compassionate NDIS support services, empowering individuals to live independently. Making Fitness Fun
Get Fit, Get Healthy, Have Fun

“Joy is strength in motion.”We’re officially in that week of December where everything feels extra … extra busy, extra s...
22/12/2025

“Joy is strength in motion.”

We’re officially in that week of December where everything feels extra … extra busy, extra sparkly, extra ful l… and honestly? Extra magical.

And in the middle of all that energy, joy becomes its own kind of strength.

Joy lifts your body when your calendar is full.
Joy resets your mind when the to-dos get wild.
Joy reconnects you to the people and moments that matter most.

So let this be a week where you collect the joyful moments on purpose:
the movement that feels good (even if it’s short), the laughter that pops up between the chaos, the cozy connection that warms your whole heart.

Joy isn’t something you squeeze in … it’s something you create with intention.
And every time you choose it, your strength expands with it.

Here’s to a week filled with movement, magic, and all the joy your heart can hold.

Long but fun day with Zach in Toowoomba at Sunset Super Bowl.
20/12/2025

Long but fun day with Zach in Toowoomba at Sunset Super Bowl.

Elfie says “Thanks for finding me everyday, I’ve had a lot of fun in the studio, now I’m off to have fun with Abi”z
19/12/2025

Elfie says “Thanks for finding me everyday, I’ve had a lot of fun in the studio, now I’m off to have fun with Abi”z

December is the season of cozy gatherings, sparkly lights, and drinks that feel special … but you don’t need alcohol or ...
19/12/2025

December is the season of cozy gatherings, sparkly lights, and drinks that feel special … but you don’t need alcohol or sugar overload to enjoy the moment.

These four fruity holiday mocktails bring all the fun, flavor, and festive vibes… with ingredients that leave you feeling refreshed, energized, and totally in the holiday flow.

Grab your glass, pick your favorite, and sip something merry this weekend!
1️⃣ Sparkling Berry Bright
Mixed berries + splash of cranberry + sparkling water + mint.
Tart, fresh, and beautifully festive.
2️⃣ Citrus Sunshine Spritz
Orange slices + lemon squeeze + sparkling mineral water + rosemary.
Bright, refreshing, instant mood-lifter.
3️⃣ Pineapple Ginger Glow
Pineapple juice + ginger sparkling water (or ginger kombucha) + lime.
Tropical warmth with a cozy ginger kick.
4️⃣ Cherry Pomegranate Fizz

Pomegranate + cherry juice + sparkling water + pomegranate seeds.
Juicy, rich, antioxidant-packed holiday magic.

Trainer Tip: Use these as your holiday hydration ritual … sip one while you unwind, stretch, or take a slow evening walk. Your body (and your energy) will love the combo of flavor, hydration, and intentional recovery.

17/12/2025

🔥 Workout Wednesday … we’re just 1 week from Christmas … so it’s time to build some holiday-season strength

Today’s session is one of those simple-but-powerful circuits that hits everything: legs, glutes, core, balance, and upper body.

Just 16 reps per move — 3 rounds — and you’re DONE. Quick. Effective. Feels so good.

Today’s PUSH Strength Circuit:
1️⃣ Side Lunge Curls - Strength + stability. Long steps, tall spine, smooth curls.
2️⃣ Alt Single-Leg Deadlift + Row - Balance, hamstring lengthening, back strength… all in one move.
3️⃣ Walking Glute Bridge - Lift the hips, walk the feet out and in — slow, controlled, glutes ON.
4️⃣ Bird Dog + Fire Hydrant Combo (alternating) - Core meets glutes. This combo is sneaky spicy (in the best way).
Move steady. Focus on form.

And let this workout be your mid-December anchor … something that keeps you strong even when life gets busy.

✨ Mid-Month Note: We’re right in the groove of our Strength + Flow Fusion theme now, and workouts like this help you stay consistent, energized, and grounded through the last half of the month.

🎥 Watch today’s clip, save the circuit, and get that feel-good burn.

16/12/2025

✨ Today’s December spotlight is a move your body will thank you for… big time. Say hello to the Walking Glute Bridge … a cozy-but-spicy little strength move that lights up your backside and wakes your core right up.

If tight hips or low-back stiffness hit harder this time of year (thanks, cold weather + holiday errands), this move is pure magic.

How to Do It:
1️⃣ Lie on your back, knees bent, feet hip-width.
2️⃣ Lift your hips into a strong glute bridge.
3️⃣ From here, “walk” your feet out an inch at a time… then inch them back in.
4️⃣ Keep your hips lifted the whole time — slow and controlled.
5️⃣ Breathe steady and let the glutes do the work.

This variation adds intensity without rushing or jumping.

It strengthens your glutes, supports your low back, and helps balance out all the sitting, driving, and lounging that December brings.

It’s one of those moves that reminds you: slow doesn’t mean easy … it means intentional.

Pro Tip: Keep your ribs tucked down and your core gently braced.

Think of your hips as a “holiday tray” you’re balancing … keep it lifted and level as you walk your feet.

🎥 Watch today’s clip to see the Walking Glute Bridge in action…
and be sure to come back tomorrow for Workout Wednesday, where this move becomes part of a Strength + Flow Fusion sequence that feels so, so good.

“Every aligned choice builds a powerful you.”This time of year can feel like a swirl … plans, people, emotions, expectat...
15/12/2025

“Every aligned choice builds a powerful you.”
This time of year can feel like a swirl … plans, people, emotions, expectations … and yet you’re still choosing to show up.

Maybe not perfectly.
Maybe not every day.
But intentionally.
And that matters more than you realize.

Every aligned choice you make … the glass of water, the 10-minute walk, the deep breath, the boundary, the stretch, the workout … is shaping the strongest version of you.
These choices build your confidence.
They stack into your consistency.
They expand your identity in the best ways.
They remind you who you are and who you’re becoming.
You’re not just getting through December … you’re growing through it.
Let today be another aligned choice … no pressure, no intensity … just a small moment that points you toward your power.

These little holiday clusters are the perfect combo of tart cranberries, crunchy nuts, creamy coconut, and rich dark cho...
12/12/2025

These little holiday clusters are the perfect combo of tart cranberries, crunchy nuts, creamy coconut, and rich dark chocolate … a quick bite of energy that feels like a treat and fuels you through the December whirlwind.
Ingredients:
• 1 cup almonds (or mixed nuts of choice)
• ¼ cup unsweetened dried cranberries
• ¼ cup shredded coconut
• ¼ cup dark chocolate, melted
• Optional: pinch of sea salt for that sweet–salty holiday magic

Directions:
1. Roughly chop the almonds for a better crunch-to-chocolate ratio.
2. Mix almonds, cranberries, and coconut in a bowl.
3. Pour melted dark chocolate over the mix and stir until coated.
4. Drop spoonfuls onto a parchment-lined sheet.
5. Add a sprinkle of sea salt if you like.
6. Chill 20–30 minutes until firm.

Trainer Tip: These clusters are balanced with healthy fats + fiber + antioxidants, which makes them an amazing steady-energy snack during the holidays.
Have 1–2 when you need a quick lift … especially before a walk, a short workout, or when the afternoon slump tries to sneak in.
They’ll keep your energy smooth and your cravings calm, without the sugar crash.

10/12/2025

🔥 It’s Workout Wednesday … and today we’re slowing things down in the best possible way.

December is magical… but it can also feel tight, tense, and just a little bit chaotic. So today’s session is all about Mobility Flow — moving your body in a way that creates space, warmth, and breath.

This isn’t about reps. It’s about rhythm. It’s about reconnecting.
It’s about melting away the holiday stiffness and giving your body exactly what it needs.

Today’s Mobility Flow: Start on the right side → then repeat the whole sequence on the left.
1️⃣ Warrior 1 Push + Reverse - Ground through your legs and flow with your arms
2️⃣ Warrior 2 Reach & Press - Find power and mobility in lower as reach + press your upper
3️⃣ Single-Leg Down Dog → Single-Leg Plank - Lift, lengthen, and fire up that core.
4️⃣ Single-Leg Down Dog → Runner’s Lunge + Reach - A juicy hip opener + a big upper-body stretch… it feels AMAZING.
Then switch sides and repeat.

Let your breath guide you. Let your body unwind. Let the flow feel like a moving reset.

Sneak Peek: Next week, we’re stepping deeper into our Strength + Flow Fusion program … a full-body, time-friendly way to stay consistent through the holidays and finish the year strong.

🎥 Watch today’s clip and save this flow for the days you need a reset more than a grind.

09/12/2025

✨ Let’s keep the festive flow going with a move that feels grounded, powerful, and centered.

Today’s Technique Tuesday is all about Warrior 1 … one of those classic positions that instantly reminds your body, “Hey… you’re stronger and steadier than you think.”
It anchors your legs, lifts your chest, and opens your hips … which is a pretty magical combo during a season that’s full of rushing, planning, and juggling a million things.

How to Get Into Warrior 1:
1️⃣ Step one foot back, turning it slightly outward.
2️⃣ Bend your front knee into a strong lunge.
3️⃣ Square your hips forward as best you can (it never has to be perfect).
4️⃣ Reach your arms overhead, soft shoulders, long spine.
5️⃣ Sink into your legs and breathe … slow, steady, intentional.

Why This Move Matters:
This one teaches your body how to be grounded and lifted at the same time.
It’s incredible for building lower-body strength, waking up your core, and opening the shoulders and chest … all things that feel extra good during a busy December.

Pro Tip: Imagine you’re growing taller through your fingertips and deeper through your legs at the same time … like you’re stretching upward to place the star on top of the tree.

🎥 Watch today’s clip to see Warrior 1 in action…
and come back tomorrow for Workout Wednesday, where we’ll flow this shape into a Strength + Flow Fusion sequence your body will love.

This time of year can feel like you’re being pulled in a dozen directions at once … your schedule, your people, your to...
08/12/2025

This time of year can feel like you’re being pulled in a dozen directions at once … your schedule, your people, your to-dos, your plans … the energy gets BIG and busy, fast.

And that’s exactly why this week is all about moving with what feels good.

Choose the habits that make your shoulders drop.
Choose the moments that spark ease instead of urgency.
Choose the actions that feel like “yes” in your body … even if they’re tiny.

When you follow what feels good … even in small ways … everything in your day opens up.

Your clarity.
Your momentum.
Your joy.

Your sense of “I’ve got this.”

Let this be a week of alignment over obligation.
Flow over force.
Energy over expectation.

Move where it feels good … and watch everything open with you.

Soft. Sweet. Frostable. Festive. Everything a holiday sugar cookie should be … just made trainer-approved.Ingredients:1 ...
05/12/2025

Soft. Sweet. Frostable. Festive.
Everything a holiday sugar cookie should be … just made trainer-approved.
Ingredients:
1 cup almond flour
½ cup vanilla protein powder
¼ cup coconut sugar
2 Tbsp softened coconut oil (or butter)
1 egg (or flax egg)
1 tsp vanilla
½ tsp baking powder
Pinch of sea salt
Directions:
1. Mix all ingredients into a soft dough.
2. Roll into balls, flatten slightly, or use cookie cutters.
3. Bake at 350°F for 8–10 minutes.
4. Cool completely before lifting (important!).

Optional Frosting:
¼ cup Greek yogurt
1–2 tsp maple syrup
Dash of vanilla
Mix + spread + add festive sprinkles if you want that holiday magic ✨

Address

4 Railway Lane
Nanango, QLD
4615

Telephone

+61438304961

Website

https://linktr.ee/leisasfitness

Alerts

Be the first to know and let us send you an email when Leisa's Fitness & NDIS Support Services posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Leisa's Fitness & NDIS Support Services:

Shortcuts

Share

Share on Facebook Share on Twitter Share on LinkedIn
Share on Pinterest Share on Reddit Share via Email
Share on WhatsApp Share on Instagram Share on Telegram

Category