Kadence Fitness Palmerston North

25/11/2025

Ive been feeling a bit overwhelmed lately...
I’ve been dealing with shoulder pain for over a year now, and after finally having corrective surgery, I thought the hard part was behind me. But healing is taking a lot longer than I expected, and it’s been wearing me down physically and emotionally. The pain, the uncertainty and the slow progress have started to take a toll on my mental health.

I’ve found myself doubting things I never used to doubt, overthinking and feeling a bit like I’m not good enough. I know this isn’t my usual self and it’s been hard trying to juggle my emotions while still being there for the people I care about. Unfortunately, my frustrations have sometimes come out the wrong way and for that, I want to apologise, you know who im talking to. I know I shouldn’t let it get to this point, but it has and I’m trying to be better.

My husband has been really supportive, but I can see how this strain is affecting us both and I’m learning that it’s okay to need a little more understanding during this time. I hope others can see how important that very understanding is! The recovery was meant to take weeks, but here I am months in with no clear end in sight. It’s messing with my head, and while I’m doing my best to stay strong, it’s okay to admit that sometimes it gets the better of me.
Thanks to everyone who’s been there and shown patience. I really appreciate it more than you know. 💙

24/09/2025

Still Chugging Protein Shakes? Let’s Talk.
I dont sell hype, I deliver truth.

Every week, I see it: gym-goers pounding protein shakes like they’re training for the Olympics. But here’s the hard truth…most people don’t need them.

Let’s break it down:

1. Protein is NOT your main energy source.
Only about 10% of your energy during physical activity comes from protein. Your body prefers to burn carbs and fat first. So if you're relying on shakes for “fuel,” you’re missing the mark.

2. Low-carb diets? Bad move.
Carbs actually protect your muscle by acting as a "protein sparer." Without enough carbs, your body taps into protein (aka your muscle) for energy. That’s the opposite of what you want.
Often, strength-training athletes overconsume protein, thinking more equals better. In reality, this may reflect an insufficient intake of carbohydrates or fat, forcing the body to use protein for energy at the expense of muscle gains.

3. Strength training, green light for excess protein.
Yes, building muscle requires more protein, but only for actual repair and growth not for energy.
If you're training a few times a week, you're not a power athlete or bodybuilder. Your needs are modestly increased, but nothing a solid diet can’t handle. Save your money ditch the powders.

4. Endurance athletes? Different story.
They do need more protein for energy and recovery, but real endurance training means multiple hours of sustained effort, not a spin class and a jog.

Bottom line:
If you’re training consistently and eating well, chances are you’re already getting enough protein from food. Protein powders are marketed like magic muscle juice but for most gym-goers, they’re just expensive milk.

At Kadence Fitness, we’re about sustainable, smart training not gimmicks or fads.

So before you scoop that next shake, ask yourself:
Are you training like an athlete? Or just drinking like one?

12/07/2025

🌟 Palmy people listen up 🌟
Feeling tight in your glutes, hips, lower back or even knees?
It might be time for a glutes massage—and trust me, it’s not as weird as it sounds. In fact, it could change your life.

Whether you're smashing it in the gym or running around with weapons training all day, chances are your glutes are tight and overworked. That tension can cause pain in all the wrong places—lower back, hips, even your knees.

I used to think glutes massages were awkward or unnecessary... until I had one. And WOW. The relief in my lower back and hips was next level. The knots that had built up from years of hard training just melted away. It was a total game changer.

💥 That’s why I’m offering this exclusive treatment to my amazing clients of the mighty Manawatu.

✨ Limited-Time Offer:
Book a 40-minute glutes, quads, and hamstrings massage for just $75
… and I’ll upgrade you to a full 1-hour massage, including back, neck & shoulders — FREE.

🗓️ Offer valid until 10th August only.

Spots are limited – PM or text to book now 021 215 1021

Let’s get those glutes sorted — your body will thank you 💆‍♀️❤️

22/05/2025

Just be mindful of what you say to your loved ones.
Hurt feelings, hurt feelings!

20/05/2025

So today struck an emotional chord with me and I want to share it, I hope you take a moment to read.
I go to a house to massage a lady that is bed bound once a fortnight, she can’t walk, talk or anything.
But today she was wide awake and I got to chat to her about a few things and she was smiling, (this is her only way to communicate) anyway I went ahead and did the massage and afterwards she was wide awake still, she’s normally fast asleep at the end so I went up to her face so she could see me and started talking to her. She grabbed my hand and smiled like I’ve never seen her smile before. Of course coz I’m a big softie so this set off my emotions 😅 I said to her I wish you could tell me what you like so I can make sure I’m getting the areas you want me to get. She reached and touched my face and I then said, I do hope you’re enjoying what I do for you each time I come. Right then her expression changed, she grabbed my hand again and in the silence she slowly managed to get out yes. That made me cry, for her be able to communicate that with me is so big! I then had to make a joke with her about I must be ovulating coz that made me cry and she laughed.
This was one of the most special moments of my life! I really wanted to share that with you all. It’s the small moments that make us so grateful for the big moments, cherish what you have and the people around you, as one minute it could be there and the next minute it could be all gone! Take care out there! Mel xx

02/04/2025

If you want something, now is the time to start your climb. POWER UP!!
Defeat your opponents and slay those demons! It's a new day, shrug off yesterdays crumby people, shake off those dusty wings and soar into your day without them. You never needed them anyway! Leave those behind that think they're too good for you 🫣 because I assure you deep down they know they're not! Just their demons sitting on their shoulders weighing them down and not you anymore. Have a rad day my homies!!

01/04/2025

Let them misunderstand you, let them speak their unkind words behind your back, let them whisper, let them stay confused, let them watch you shine above them.
Just let them watch you, don’t give to them anymore! I’m done with fake.

So I’ve been struggling with a few people that I’ve let into my life, the ignored messages, the long awaited replies that come with an apology coz they’re so slack in replying (except you Courts, for you I’ll let this slide ❤️) hearing their unkind words about each other when they’re not there to defend themselves, knowing I’m not safe when I leave the room, but I’ve just been putting up with it to save my reputation. What am I saving it from? Someone’s lies??
Well I’m not putting up with it anymore. I’m gonna ruffle those feathers, I’m gonna let you know if you’ve done something that hurt me and I’m not gonna care if you don’t like hearing it. I’m done with fake, I’m done with bu****it, I’m just done.
For a long time I’ve held back from certain people and just smiled it off because it was just easier. Well guess what, I’m not here to be digestible, I’m here to be undeniable!
Peace out ✌️

26/03/2025

Treat others the way you want to be treated. Don’t be the one to cause a fuss when someone returns the same treatment you’ve given them!

Many people don’t realize how their own actions affect others. So, the next time someone you’ve known for a while treats you differently, take a moment to reflect on why.

This is my philosophy, and I stand by it. If I’m rude to you, it’s a sign to reflect. If I ignore you, ask yourself why. If I take too long to reply, wonder why. If I ghost you, think about it. If I reach out and ask what I did wrong because I feel the shift in our relationship, it’s out of respect. But if you disrespect that, then it’s on you, and I’ll move on.

19/03/2025

I think this is another one of those posts I needed to see today. Gees 2024 Mel was good, I need to find her again!

Now go back and re read the first and last sentence together!! ☺️

Do not get too caught up in the serious aspects of life. Most people are living for tomorrow. They say things like "Once I have the money, then I can relax and enjoy myself!" or "Once I have the perfect lover, then I will be happy". This mentality ensures that happiness always lies in the future but it never meets us here and now. Celebrate the present moment and watch how life transforms right before your eyes! Do it, enjoy it, love it, breath it, taste it…..do it now not tomorrow!

17/03/2025

I need to read back through my old posts coz man I’m good sometimes 😂 trying to get into study for the day as I have an exam tomorrow for human bioscience 😎 I’m gonna let the flow happen naturally! I hope the flow gets me an A