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LET’S GET BENDY… A little snippet into what to expect during a stretch flow at our Well-being collab with @casscrouch Calm and balance your mind and body all while improving your flexibility and reducing your daily stress. I couldn’t think of a better combo - can you? 😉 #getbendy #stretchflow #stretching #movement #mindfulmovement #flexibility #womenshealth #womensfitness #personaltrainer

APRIL SWEAT THERAPY RECAP #fitness #sweattherapy #grouptraining #pt #womenshealthandfitness #strength #hiit #recovery #movement #fitnessmotivation

MEMBER SPOTLIGHT Meet Anna, better known to us as ‘Anna G’ If anyone deserves a member spotlight it’s this woman🙌🏻 Where do I start? From day one, Anna jumped straight in and embraced the FBC culture and has become a loved community member. I remember when Anna first started in Feb her exact words were “this year I’m committing to myself” and she has definitely kept her word. She doesn’t live anywhere near the studio but travels in peak hour traffic 5 times a week. No excuses. Nothing stops her. Sometimes her son joins us too and cheers Mum on from the sidelines. Anna had never picked up a weight before starting with FBC. Her first day 2kg dumbbells were too heavy, fast forward and she’s now lifting heavier and keeping up with the other ladies like a pro. The look in her eyes is one of determination and the smile on her face lights up a room. Well done Anna G we love having you in our fit fam and I look forward to watching your progress. #memberspotlight #womenfitnessmotivation #exercise #healthylifestyle #fitnessjourney #fitnessmotivation

‼️ ATTENTION ‼️ BIRTHDAY SUITS TAILORED HERE With new ladies taking the first step in 2024 & others continuing on their fitness journey with 1:1 personal training, you could be next! DM me for enquiries about personalised training tailored to your needs in the new FBC boutique studio

Let’s set the mood… Walking in to a welcoming space, the scent of oregano, black pepper and cedar wood fills the air. Bolsters, blocks and scented eye masks are inviting you to your mat. The hypnotic smooth sounds playing through the speakers start to instantly calm you. The sun is slightly setting and then it begins. A 45min journey of releasing tension and increasing flexibility through specific passive poses held for an extended period of time, focusing on deeper connective tissue, ligaments and fascia. By the time you come out of savasana the sun has completely set, the room is dimly lit from the light filtering from the candle and outdoors. You are in a state of complete calm and float home on a cloud of bliss. Most ladies tend to linger and savour the goodness. Welcome to Yin Yoga at FBC These classes have proven to be quite popular since I introduced them to the timetable this year. So much so there was a waiting list. Thankfully I have recently added an extra class to the timetable. Do yourself a favour and join us Wed or Thurs evenings at 7pm, book via the app and raise your self-care routine up a level. #yinyoga #calm #release #selfcare

Did you know FBC offers 10 class passes? Use the pass to experience a range of in studio classes ▪️Strength ▪️Circuit ▪️Abs butt and thighs ▪️Yin Yoga ▪️Recovery DM for more enquiries or visit www.fitbycaz.com to purchase your 10 class pass today!

I N T. W O M E N S D A Y 2 0 2 4 with a group of women who always feel like pure sunshine. Congrats on another great IWD event @weelevatecollective @casscrouch

The water was calling… #lifessimplepleasures

Be so authentically you that others feel safe to be themselves too! Every time a new person joins my studio I see the same quality in them I see in myself and the other FBC ladies, REALNESS! The saying “Your vibe attracts your tribe” rings true. FBC is not just a boutique gym, it’s a community. It’s a culture and safe haven for women of all shapes and sizes and all walks of life to feel comfortable enough to come and train, let off some steam, get fit and not feel judged. You’re not a dollar sign or an arse on a mat, you are a woman with emotions, a past, a future, a story to tell. We are a little fit fam and the only prerequisites you need to join us is, a can do attitude and ears of steel. It can get loud sometimes and my language can be a little spicy 😝 but that’s ok because studies do show a positive correlation between profanity and honesty and if there’s one thing I can guarantee is that you can trust me 😉 #womensupportingwomen #fiercewomen #strongwomen #community #fitfam #authenticity #beauthenticallyyou

❗️GET FEB FIT by Caz❗️ Grab your 5 class pass and come try us out for yourself. Join my community and let’s get moving together 🙌🏻 Feel free to DM or enquire via my website for more info on classes

It’s the little things, the special touches that make my studio more personal. The first pair of kettlebells I purchased…they’ve seen many workouts from when I started training with my girlfriends outdoors, to my mobile personal training job to 4 years of FBC sessions. Decided it was time they retired 😜 and took pride of place in the studio as constant reminders of how far I’ve come. And Dad…the one who watches over us every day most probably beaming with pride. Welcome to my space xx

STRENGTH TRAINING FOR WOMEN The list of benefits is long but I’m not here to bore you. Want to know more and experience it for yourself? Join our Strength classes and find out the fun, effective way with my community of badass women in my private boutique studio. With a mix of bodyweight, free weights and machines the class focuses on time under tension (slow paced, mind to muscle connection) for ultimate results and will leave you feeling confident and empowered every single time! Pics don’t lie, look at these Queens 💪🏼 Book your next STRENGTH class through my app and experience it for yourself. ‘BOOK NOW link in my bio’ #womenwholift #strengthtraining #strongwomen #badass #fierce #strong #resistancetraining #empoweredwomen #community #health #pt #body

✨GIVEAWAY✨ To celebrate the opening of my new boutique studio I’ve teamed up with 3 of my favourite humans to bring you the ULTIMATE WELLNESS PACKAGE. The major prize includes: ✨1:1 Personal Training Session and 2 weeks unlimited group classes from @fitbycaz ✨1:1 coaching and breath work session with @casscrouch ✨$100 gift voucher to spend in store @wildlotusoils ✨Private duo 60min yoga session with Derryn @temple.of.mastery HOW TO ENTER FOR A CHANCE TO WIN? - Follow our social media accounts on Insta - Like this post - Share the post to your Insta stories and tag @fitbycaz GOOD LUCK!! T&C’s: This giveaway is not sponsored, endorsed or administered by, or associated with Instagram. The giveaway is restricted to Sydney, Australia residents only over the age of 18 who have followed all entry mechanisms. Competition runs till midnight 29th Feb 2024, the winner will be picked randomly and announced on March 1st at 6pm. Prizes are not transferrable and valid for 3 months only.

✨💙✨ABOUT LAST NIGHT ✨💙✨ Celebrating the opening of my new studio and another year around the sun. This is exactly how I wanted to celebrate turning 45! Surrounded by the strong women I’m with on a daily basis, my FBC family!! Shout out and thank you to @bakedlab_ @oreganobakery and @picnictreat for all the deliciousness #party #launching #level45 #fitfam #mytribe

FBC HAS LEVELLED UP. A freshly fitted out boutique style gym focused on helping women with their health and fitness journey through a balanced approach. So excited for what’s on offer in 2024: - A new timetable with extra classes (strength, circuit, boxfit, yin yoga and recovery group sessions) - Workshops focused on women’s health - The popular well-beings collab - And an upcoming retreat A massive thank you to my beautiful clients for their patience over the past 14 months, it didn’t go unnoticed and I’m forever grateful. Training in a colourbond shed and outdoors, we all battled Mother Nature’s 4 seasons in one day but we all knew there was a light at the end of it all - AIRCON 😝 DM me if you’re interested in joining our community and focusing on yourself through a little #sweattherapy

A CHANGE IS COMING…ARE YOU READY? #freshstart #newstudio #newbeginnings #sweattherapy #fitbycaz

CHAPTER 12 of 2023 COMPLETE! And there was no better way to end the year than with a release class @temple.of.mastery With each inhale, I took in all the goodness this year brought me - a beautiful new home, a new studio, new connections and relationships with great people and most importantly my family, friends & health. With each exhale I let go! Let go of every person and scenario that no longer serves me. They can stay in 2023 cause 2024 has no room for any of it. See you all on the other side xx #newbeginnings #letgo #release #growth #grateful #blessed

Everyones gym buddy is 4 today! 🎉🎉 Fit by Caz wouldn’t be the same without our Lexi girl 🐾 #gymdog #mygirl #dogsofinstagram #amstaff #amstaffsworld

THE COLD TRUTH - Ice bath is a game changer And the FBC girls love a recovery plunge to end their training week

BEAUTIES IN BEAST MODE 💪🏻 The reasons why these ladies choose 1:1 training alongside group classes or other physical activity outside of FBC.. 1. Accountability 2. Supervision 3. Goal setting 4. Nutritional Advice 5. Personalised programming 6. Challenge & motivation 7. Results Are you ready to take the first step towards your fitness goals? #personaltraining #womenwholift #strongwomen #strength #beastmodeon #weights #strengthandconditioning #femalefitness #fitnessmotivation

OCTOBER MEMBER SPOTLIGHT Physical activity boosts confidence and helps to achieve a higher degree of mental and physical power which helps us to feel better about our quality of life. And boy has this girls confidence been boosted over the past couple of months!! 🙌🏻 Meet FBC’s little pocket rocket, Nesreen! Once shy and timid she’s now transformed into a strong, confident woman. Completely embraced the FBC culture and we’ve all noticed the shift. Our September Wellness Challenge was a major turning point when she came around the corner like a dark horse and placed 2nd! From smashing PB’s to winning bonus point challenges, she was all in! Biggest highlight was dropping in the office and giving me 20 pushups for bonus points, all while doing it in a dress!!! 😂 No one saw that coming but she was in it to win it! Well done on all your personal growth Ness!!!💪🏻👏🏻 #memberspotlight #confidence #strength #health #fitness #fitnessjourney #strongwomen #sweattherapy

Big congrats to our @r33nzg on completing the Wayside Chapel 28km long walk home yesterday. The annual fundraiser walking event from Parramatta to Kings Cross helps raise funds and awareness for the growing homelessness problem in Sydney. From her daily walks, fundraisers or hikes around the world we all know how much she loves getting her daily steps in. Well done @r33nzg, you are our version of Cliff Young! Next on the hit list, 7 bridges 🙌🏻

Straight from the horses mouth 🙌🏻🙌🏻 Come and experience it for yourself and become part of our fit fam. #clienttestimonials #womensupportingwomen #womenupliftingwomen #femalefitness #community #exercise #health

Your vibe attracts your tribe #blessedwiththebest #allsmiles #positivevibes #outdoortraining #grouptraining #exercise #womenupliftingwomen

Smile big, laugh often! 📸 @casscrouch I can always count on you to take the most candid pics #smile #postivevibesonly #laughoften #surroundyourselfwithgoodpeople

Yesterday a few of the FBC ladies attended a fundraiser for Dandelion, a not-for-profit that supports children and families in need. One of our beautiful members works alongside this support network and when she asked if we would attend, the answer was “yes” without a second thought. The vision for Dandelion is that “all babies and children have access to nursery items essential for their safety, well-being and development.” Being a woman and mother, this struck a cord with me. Sometimes we really take our creature comforts for granted, and going along to these events opens your eyes to how many families have it hard at the moment and are in need of help. Charities like Dandelion are a God send. If you would like to donate jump onto their website for more information.

No results - KEEP WORKING Bad results - KEEP WORKING Great results -KEEP THE FK WORKING CONSISTENCY IS THE KEY

WHY FBC? Because we train together, we dine together, we laugh together and we always have each others backs. It’s about so much more than vanity. It’s about showing up for each other, cheering each other on, walking in after a shit day at work and walking out feeling like a kick arse woman. It’s about a healthy lifestyle. It’s about being able to get out of bed in the morning with a spring in your step, about being able to walk up a flight of stairs without losing your breath and be able to bring all the groceries from the car in one trip. It’s about feeling mentally strong not just physically strong. It’s about the sweat therapy. It’s about community, real women and one big beautiful fit fam. Want to experience it for yourself? Send me a message and let’s get your started #fitfam #community #womensupportingwomen #positivevibesalways #health #fitness #lifestyle #sweattherapy

❄️ END OF WINTER SPECIAL ❄️ Let’s get you summer ready! DM me for more info

SIDE EFFECTS OF STRETCHING 1. Increased flexibility 2. Improved blood circulation 3. Eliminates lactic acid 4. Improved range of motion 5. Allows your body to slow the F down Do you stretch after your workouts? The FBC ladies love a good stretch after every session, the chill vibe playlist and my soothing voice are a bonus 😝 #stretching #flexibility #outdoortraining #community #fitness

Want to join FBC but can’t make it into the studio? No problem, we got you covered. There’s 2 zoom classes a week on the timetable and we guarantee you’ll still feel part of the #fitfam DM me for further details. #noexcuses #getmovingathome #trainathome #zoomclasses #womenwhotrain #health #pt #sweattherapy #clienttestimonial

Recharge with Mother Nature 🌱 An urban bush walk was the perfect start to our weekend. After smashing @lisapulja & @r33nzg at bootcamp this morning we decided to head off through a beautiful green corridor of nature and bird life, which was nothing short of amazing. 13km and thousands of steps later we were feeling alive and restored. #hiddengem #nature #urbanbushwalk #birds #bushwalking #wollicreekwalkingtrail #twovalleytrail #weekendadventures

My #gymbuddy is cuter than yours #mygirl #sexylexi #amstaff #amstaffsworld #dogsofinstagram #gymdog

Always keep’n it real #realpeoplerealresults #realwomen #clienttestimonial #pt #groupfitness #health #fitbycaz

We’re the last few standing in Sydney while the rest of the FBC crew are overseas sipping cocktails in the sun or home in bed with the flu. Our mid year dinner was a more intimate gathering this year but nothing short of a great night as always. I love watching everyone interact with each other. So many new friendships have formed over the months and old bonds get stronger. An amazing community of inclusive women who have become one big happy fit fam that I’m proud to call Fit by Caz! #fitfam #womensupportingwomen #community #sweattherapy #pt #celebrations #girlsnightout

4 SIMPLE WAYS TO STAY ON TOP OF YOUR HEALTH GAME THIS WINTER EXERCISE Release mood boosting endorphins by walking, running or working out GET ENOUGH SLEEP Shorter, cooler days and longer nights means our bodies naturally need more sleep. Try go to bed 30min earlier every night EAT HEALTHY Choose a healthy balanced diet. Many people increase their sugar intake during the winter months. Eating protein at each meal helps keep blood sugar levels stable and reduce the cravings GET CENTRED Clear your head space by performing a mindful meditation to break up your daily routine #winterwellness #wellnessroutine #coldweather #winter #stayhealthy

WE BE BUILDING MUSCLE & EACH OTHER 💪🏻 #fitfam #womensupportingwomen #discipline #fitnessmotivation #committofit #workforit #grouptraining #sweattherapy

SHE DIDN’T GET THESE RESULTS BY SITTING ON HER - - - AND WISHING FOR IT. JUNE MEMBER SPOTLIGHT Check out this inspiring woman!! A perfect example of what discipline and dedication looks like. I hear it all time, ladies wanting to shed a few kilos, unhappy with their bodies, don’t feel comfortable in their clothes but at the end of the day ask yourself “how bad do you really want it? Are you willing to do the work? There is no magic pill and quick fixes/fad diets only bring short term results. It’s simple, put the work in, lift weights, eat right, get your steps up and be patient. #realwomen #realresults #fitness #health #positiveresults #hardworkpaysoffs #discipline #healthymindhealthybody #fitnessjourney #transformation #confidence #positivenergy #body #pt

YOUR GREATEST WEALTH IS HEALTH Today marks 13 years without Dad and each anniversary brings a flood of bittersweet memories. Days like today always have me reminiscing on the great man he was, his journey through life and his health issues. Looking at these pics all I see is a tower of a man, strong and so full of life. Fierce, fiery, cheeky and a marshmallow all rolled into one amazing human. But as the years went by and he grew older his health was far from great. A sedentary job and love for overeating was his Kryptonite. A lot of immigrant parents didn’t go to the gym or look after their health, they were programmed to work and come home to the family. Some years later a stroke would finally get him and we watched as he fought a long hard fight for 10 weeks. A complete vegetable curled up in a hospital bed too small for his tall stature it would take a team of nurses to attend to him. Watching him suffer and then having to say my final goodbye, something snapped inside me. No longer would I just walk through life ticking boxes I was programmed to tick because that’s what my parents did. The blinders were off, I came into my own and realised I only got one shot at what’s left of my time on this earth. Fast forward the 13 years and my main focus is remaining as strong and healthy as I can be both physically and mentally while having as much fun as I can along the way because that’s exactly what Dad would have wanted. It helps when I’ve inherited his fiery, strong personality (minus the long legs 😉). Life is fleeting, one minute we’re here, next we’re just another memory to our loved ones so while we have time up our sleeve use it to its full potential. Look after your health, first and foremost, because what good would we be without it. #dad #healthiswealth #healthymindbodysoul #lifesjourney #misshimeveryday #daddiesgirl #theappledidntfallfarfromthetree❤️

I love hearing from my gals what they love most about training at FBC. Energy is contagious and we love infecting people with our friendly positive vibes. Always humbled and blessed 🙏💪🏼 #clienttestimonial #feedback #testimonial #smallbusiness #fitness #health #pt #groupclasses #womenwhotrain #fitbycaz

MAY MEMBER SPOTLIGHT “Hiking side effects include sweating, euphoria and general awesomeness.” Meet our resident good vibes FBC member Reena. Walking into my studio for the first time last November I just knew she was going to fit right in. Her positive energy and warm soul radiates and is loved by every member who crosses her path, especially me! Originally joining FBC to lose a couple of kilos and gain some muscle mass we soon switched to conditioning Reena for a hiking trip around Japan. She was disciplined in her training and tackled those peaks like it was a stroll in the park. Next goal, hiking in Nepal, you go girl!!!! 🥾 #memberspotlight #positivevibes #positiveenergy #health #fitness #fitnessjourney #awesomewomen #hiker #hikingadventures

Last Sunday a few of the FBC members indulged in an hour of self care. A long relaxing mindful stretch session followed by a tea light meditation was the perfect finish to a big week, while setting intentions for the new week ahead. They were able to reset their body, mind and soul and left feeling a little more zen. Here’s what they had to say… “Tonight was great and exceeded my expectations. What a lovely evening, thanks Carol 💕” “That was great!! Loved it! Xx” “Thanks Carol. It was such a beautiful experience. I’m feeling the zen!! My only feedback would be that I want more of these 🤪🤪🙏🙏💕” There’ll definitely be more of these restorative sessions in the near future so watch this space if you’re interested xx

“You look like you’d be a tough trainer, I’d be too scared to train with you” If I had a dollar for every time this comment gets thrown my way I’d be driving a bright red Ferrari rather than a bright red Mazda! Tough trainer??? Hmmm, that all depends on how hard I know you can be pushed. My girls know I’ll be tough when the time is right. Don’t let my resting bitch face or directness throw you, I love to have a laugh during training even if it’s at my own expense. So, don’t judge this book by it’s cover. When you peel back the layers all you’ll find is a potty mouthed, big hearted softy whose bark is bigger than her bite. #personaltrainer #fitness #exercise #cometrainwithus #goodvibesonly

Studies show that smiling has been shown to increase endorphin levels. And our FBC classes are always guaranteed to be full of smiles and laughter with a great bunch of ladies. So why don’t you join us and capitalise on your endorphins? 😁😉 #grouptraining #allsmiles #community #fitfam #outdoortraining #fitness #fitnessmotivation #fitwomen #health #exercise #workout

CHOC-BERRY ENERGY BALLS When you want to satisfy that sweet-tooth but still keep it healthy. 1 cup pitted medjool dates 110g cranberries 110g dried goji berries 3/4 cup desiccated coconut (add more or less depending on what you like) Process the dates, cranberries and goji berries in a food processor till all the ingredients come together. Add the desiccated coconut. Roll into balls and place in the fridge on a lined tray. Meanwhile, melt 100g dark chocolate (I like 70% dark chocolate) Coat the balls in chocolate or drizzle the chocolate on top. Choice is yours! ENJOY!!! You’re welcome 😉😋

The secret to a successful workout is showing up! 🎥 @terrymitsos #youvsyou #myjourney #fitnessjourney #fitwomenover40 #fitnessmotivation #focusonyourself #legworkout

APRIL MEMBER SPOTLIGHT Jenna you’re a star ✨ Exercise isn’t always about losing weight or an end result, it’s a lifestyle. I’ve been training Jenna for 2.5yrs now, helping her stay fit and conditioned for her annual ski trips and horse riding. She doesn’t live locally and drives 30min to get to my classes. Always look forward to her infectious smile and positive attitude. “I am so much happier and more fit than I have been in decades and cannot recommend Carol highly enough…” #memberspotlight #positivemindset #exerciseconditionsthebody #fitness #healthlifestyle

Savor the simple pleasures ☀️☕️🐾 #simplepleasures #sunshine #coffee #furyfriends #staffylove #gymdog #mindfulness #pleasure #happiness

GETTING IT DONE! 🔥 Day in, day out. Week in, week out. #consistency

SWEATY SMILES because a Boxfit session will make any woman feel like a badass 🥊 #sweattherapy #boxercise #boxfit #cardio #health #training #exercise #groupexercise #fitfam #fitnessmotivation #pt #personaltrainer

I may not be everyones cup of tea. But I’m some peoples shot of vodka 🌈 #yourvibeattractsyourtribe #energy #fierce #strong #livelovelaugh #goodvibesonly #positivevibes #womensupportingwomen

INTERNATIONAL WOMENS DAY 2023 spent with a group of fierce, empowering and inspiring kick ass women. No jealousy or judgement just pure support, authenticity and good times. So happy a few of my gorgeous FBC girls came along for the day too ❤️ YOU ARE AMAZING!! Also, a BIG thank you to @weelevatecollective for hosting another great event and for asking me the second year in a row to sit and speak on a panel amongst some of the sweetest souls. #internationalwomensday #womensupportingwomen #womenempoweringwomen #strongwomen #fiercewomen #sisterhood

The past week has been full of Facebook memories which have made me look back and reflect on my ever changing body. On the right you’ll see an extremely pregnant version of me. 33yrs old, 8.5 months pregnant with my 3rd child and my heaviest to date. The middle pic is a 37yr old me addicted to cardio. Morning runs 5 times a week followed by bodyweight HIIT sessions or boxing. I was at my leanest and fittest, with hardly any carbs or sugar in my diet. And the first pic is me now. My healthiest and strongest both physically and mentally!!! Mid 40’s, probably heading into peri menopause soon if I’m not there already but loving the balance in my fitness regime, diet and lifestyle. Let’s take a moment ladies - this body of ours (for most/some) is able to create, grow and carry a tiny human. It bleeds once a month (that’s a whole other post right there!) and can go through hormonal imbalances, endometriosis, menopause and surgeries just to name a few yet we take it on the chin and keep going. Also let’s not forget those beautiful curves some of us are blessed with too. A high five for your CURVES!! The hour glass and pear shapes which are unique to women’s bodies, distribute fat in a way that benefits health. Our bodies are an amazingly built, complex vessel and yet so many ladies hate on their bodies, constantly self critiquing. Instead of waking up every morning picking at ourselves because we don’t like our thighs, stretch marks, cellulite, bloated bellies etc why don’t we flip the switch and wake up each morning grateful for what we do have. So here’s a challenge for you. Next time you look in the mirror and pick at something you don’t like, think of 3 things you’re grateful for and do love about yourself ❤️ Bet you’ll find more than 3 😉😉 #selflove #healthylifestyle #balancedlifestyle #bodypositive #postivemindset #shiftthefocus #grateful #thankful #body #pt #fitness #health #fitover40women #fitover40 #womenwholift #strongmum

On Saturdays they SLAY and then they cool down #thebreakfastclub #outdoortraining #grouptraining #stretching #cooldown #community #fitwomen #femalefitness #femalefitnessmotivation

THE BREAKFAST CLUB We vibe high every day at FBC but on Saturdays we vibe higher #saturdaysweat #fitness #fitnessmotivation #health #grouptraining #outdoortraining #exercise #fitwomen

“The older the fiddle the sweeter the tune” An Irish proverb that means things and people improve over time. This isn’t exactly how I planned to celebrate 44 amazing trips around the sun but hey, since when does life ever go to plan, right? When I think back to the person I was in my 20’s and 30’s, this little accident would’ve sent me into a spiral. I would’ve been so angry and resentful that my special day went to shit BUT today I was just grateful to be alive and breathing. I laughed it off, made a joke of the situation and refused to cancel my dinner plans cause I’m a stubborn Aquarius! Working on myself day in day out is what’s brought me to this point. There’s been so much growth I sometimes don’t recognise myself but I love this person. The real, raw Carol who wears her heart on her sleeve and intends to love her life unapologetically. Do I feel old - Fk no! I’ve only just begun but damn have I improved 😉 P.S Thank you for all the calls, messages, birthday posts and thoughtful gifts, I’m one lucky girl xx #birthdaygirl #44hereicome #blessed #grateful #alive #personalgrowthjourney

On next years list… ✨Making sure my life is balanced and aligned ✨Nourishing my mind, body and soul ✨Realising I don’t always need to get stuff done ✨Making peace with who I am What’s on your list? Wishing you all an amazing 2023 filled with nothing but happiness, love and an abundance of good health #newyearseve #reflection #growth #balance #healthymindbodysoul

2️⃣0️⃣2️⃣2️⃣ at FBC with my tribe #sweattherapy #fitfam #fitness #femalefitness #community #health #positivevibes #2022recap #mytribe

Cheers to the privilege of life. This drink was in honour of my cousin who we lost just over 2 weeks ago. The last few months have been tough watching him wither away but his legacy lives on. One thing I’ll always remember about him is his love of going above and beyond for people. For his customers, his family, his friends. He poured his heart and soul into his business till his last breath. When I look back on the last 3 years of operating FBC I share the same qualities. Nothing gives me more pleasure than seeing my clients happy and healthy. I’m blessed every day to be able to wake up and do something I love. Yes it’s challenging sometimes, that’s life, but with each year I reflect on how far I’ve come. 2022 was meant to be a positive shift, we were out of isolation and Covid seemed finally under control but from the start it’s been nothing short of testing. The loss of 3 family members this year really hurt but it didn’t stop me from persevering. My clients have been super supportive and understanding and apart from my family they’re also the reason I pull myself together and move forward each day. Despite the lows there’s also been highs and achievements. The launch of my website and booking system was a big plus, my collab on the beautiful beach sessions and the exciting times ahead watching my old studio get knocked down and a new improved bigger space soon taking its place. The smiles and laughter that fills the gym when the ladies are training, the friendships formed, the mental and physical transformations of the ladies. 2 people that can’t go unnoticed who’ve played an integral role in my little biz this year are @casscrouch and @carlsonhizonfitness . They’re always there to bounce ideas off and put me back on track when I get lost in my own headspace. Thank you to both of you. On reflection, 3 important points I’ll take with me into 2023 1. You fall, you rise, you make mistakes, you live, you learn 2. Chase the things you love because it’s a privilege to be alive 3. There’s sadness in all our lives but keep taking steps forward because who knows what beauty lies around the corner We’re here for a good time not a long time xx

We sure know how to have fun!!! Whether we’re at end of year celebrations or training we’re always having a good time. No conversation is off limits, no cussing is off limits and compliments flow easily between us (as well as abuse towards me 😉). There’s no competition or judgement and we have each other’s backs every day. I wouldn’t have it any other way. We are unapologetically real women! 👌🏼 #womensupportingwomen #goodtimes #postiveenergy #positivevibes #yourvibeattractsyourtribe #laughter #sisterhood #nojudgement #nocompetition

Another year with my fitfam 🧡 Half the clan is missing but we made sure we celebrated on their behalf. Blessed and grateful to have so many amazing women in my corner. FBC would be nothing without their support. Thank you for trusting me to kick your arse 😜😉 #fitfam #community #femalefitness #celebrations #womensupportingwomen #health #xmasparty2022

FITNESS IS…. #sweattherapy #fitness #health #fitfam #community #fitnessmotivation #letsdothis

Create space, feel and grow. In a world of endless chaos we need to look within ourselves, contemplate how we are truly feeling, what we are reactive and responsive to. Creating space, breathing and bringing ourselves to an authentic present moment can empower us to make more positive choices and feel free. My sweat therapy is my jam but add in my weekly yoga practice, meditation and sound healing sessions and I’ve got the best balance physically, mentally, emotionally and spiritually. #healthmindbodysoul #feel #breath #grow #connectwithyourself #mindfulness #childspose

HAPPY 3rd BIRTHDAY to our Fit by Caz mascot. Our welcoming committee, our boof head with no boundaries. Our lovable, sexy Lexi 🎉 #staffy #amstaff #mygirl #sexylexi #dogsofinstagram #americanstaffordshireterrier #bluestaffy #gymdog #loyal #fiercebutsweet

HOW COULD YOU NOT FEEL GOOD?! ✨ Sunday morning sunrise ✨ Low intensity workout ✨ Breathwork ✨ Stretch ✨ Mindfulness What a combo to nourish your body, mind and soul. The energy and uplifting vibes are infectious. Cassy and I will be doing it all again next month! Tickets on sale now. DM me for further details, you won’t want to miss it. #sundayvibes #fitfiercezenaf #beach #sunrise #workout #stretching #breathwork #visualisation #mindfulness #synergy #positiveenergy #womeninspiringwomen

Real women, real results!! Two words comes to mind if I had to describe my first impression of Marie when she walked into my studio 8 mths ago, “defeated but determined”. She had told me she’d trained all her life but now in her early 50’s she wasn’t seeing any results and needed a shift. Fast forward 8 months I’m so impressed with the woman who enters my studio. She is a stronger, leaner version of her past self and let’s not mention how she’s managed to find her groove with boxing. Once uncoordinated and unable to manage one sit up she now moves through boxing combos and core workouts without even flinching. I still witness an eye roll here and there or a “F off” when I dish out exercises but I wouldn’t have it any other way. I am beyond proud of her results and the woman she’s transformed into and still look forward to what’s to come 🙌🏻 #realwomen #fitness #health #positiveresults #healthymindhealthybody #fitnessjourney #transformation #confidence #positivenergy #body #pt

WHAT A MAGICAL MORNING! ✨ Yesterday was the return of our Fit, Fierce & Zen AF sunrise beach sessions. The focus was all about energy. The energy we create, the energy we bring to the table, the energy we allow into our lives. A massive thank you to all the ladies that attended, their positive vibes and open minds is what makes these mornings so special for Cassy and myself. Can’t wait to do it all again next month. WHO’COMING? DM me for ticket link #beachsession #sunrise #mindset #fitness #positivevibes #energy #womenempoweringwomen #fierce #zenaf

🌼 SPRING SPECIAL 🌼 Are you ready to join our fit fam of fun, positive, supportive women? Come try us out for one week FREE! 5 classes to choose from ▪️Strength & Conditioning ▪️Circuit ▪️Abs, Butts & Thighs ▪️ Boxfit So what are you waiting for? Message me for further details on how to get started today #oneweekfreetrial #femalefitness #workoutmotivation #training #exercise #groupfitnessclasses #healthandfitness #selfcare #sweattherapy

Smiles between stretches It’s great to have some of the FBC girls back from their European holidays and straight back into training. They were missed! #fitfam #fitwomen #community #grouptraining #exercise #workoutmotivation #healthy #happy #sweattherapy

Left the ego at the door this morning Put everything l’m learning @yogicstate into practice at the gym and have really connected with my body. I always talk about mind to muscle connection with my clients but the last couple of weeks I’ve really honed in and - become more mindful - lightened the load - slowed down the tempo and felt the burn 🔥 #mindfulness #connection #mindmuscleconnection #workoutmotivation #exercise #sweattherapy #upperbodyworkout

Their love language after they smash out a great session ❤️💪🏻😜 #allsmiles #happy #healthy #training #workout #fiercewomen #fitwomen #positivevibes #groupsessions #community

Start your week off strong every Monday at 6pm 💪 Join the FBC community from the comfort of your own home in a 30min workout dedicated to make you feel fit and healthy. Shut out the world, the family, the kids and work and focus on yourself. DM me for further details #femalefitness #trainfromhome #onlinetraining #fitwomen #workoutmotivation #mondaymotivation #health #fitness #selfcare #exercise #workout

The only bad workout is the one that didn’t happen! The FBC girls always turning up and giving more. Becoming healthier, fitter & stronger versions of themselves with each session 💪🏻🙌🏻 #workoutmotivation #gym #workout #exercise #fitness #womenwhotrain #femalefitnessmotivation #sweattherapy #selfcare

✨ It starts with motivation and then it becomes habit✨ This beauty works 3 jobs and is a mum of 3 and still finds the time for her well-being with FBC twice a week. I can’t even remember the last time she missed a session 🤔 For 45mins she will walk in, switch off, focus on herself and then rush out like a gust of wind to one of her meetings BUT her busy lifestyle never stops her from turning up. This is habit!! Exercise is a part of her daily routine whether she is motivated or not. Remember, there are no short cuts ▪️Invest in your self care ▪️Invest in your health ▪️Be consistent in creating good habits It takes time but we are all work in progress #investinyourself #healthy #exercise #training #consistency #healthyhabits #pt #sweattherapy #selfcare #fierceandfabulous #fiercewomen #strongwomen #fitwomenover40 #fitwomenover50 #fitmum

My Saturday morning ‘Breakfast Club’ 💪🏼💪🏼 The good vibes, positive energy and sense of belonging is what makes the FBC fit fam so special 💙 #fitfam #fitwomen #womenwhotrain #positiveenergy #womensupportingwomen #belonging #community #grouptraining #health #healthylifestyle

So excited to announce that Fit by Caz has stepped it up and my new website and online booking system launched today!! Great way to start the month 👌🏼 A massive thank you and shout out to @winkmediaaus for your design, hard work and ongoing support, I couldn’t have done it without you! Check it out by clicking the link in my bio #website #launch #smallbusiness #personaltrainer #groupfitness

You’re never just a number filling a spot on a mat, I’ve always got my eye on you. I prefer to run small group classes so that my clients reap the benefits. I’m always there to offer corrections and appropriate modifications and progression. Fit by Caz is a community of strong, supportive women and this is what keeps my fit fam so tight. It’s no wonder I love what I do #dowhatyoulovelovewhatyoudo #fitfam #smallgrouptraining #fitness #health #pt #womensupportingwomen #welifteachotherup #strongwomen #fiercewomen

So many new followers and lately I’ve been asked about how I got here so here it goes for all those that don’t know the story… I’m Carol better known to most as ‘CAZ’. My journey and passion for fitness came a little later in life, you could say I was a little late coming to the party. After the birth of my 3rd child I was looking for a way to shed those few post baby kilos and get back to feeling like myself again. Attending the gym was never really my thing, so I decided to join a Kung Fu class, learn a little self defence, kick some - - - and let off some steam while getting fit. The night sessions weren’t working into my life timetable so I reluctantly joined the local gym with some friends and surprisingly found my mojo. The spark was lit and I was hooked. Fit by Caz launched in 2019 and I’ve never looked back. My small biz is built on the principles that a little bit of sweat therapy each day is amazing for the mind and body. I absolutely love what I do and nothing gives me more satisfaction than watching women unleash their inner beast and find their own mojo whilst getting fit and healthy along the way. #thisisme #luckygirl #fortunate #grateful #myfitnessjourney #personaltrainer

Life is short, time is fast No replay, no rewind Enjoy every moment as it comes #enjoythemoment #surroundyourselfwithgoodpeople #lifeisshortenjoyit #positivevibes #keepsmiling

Celebrating 6 months of FBC for 2022. The small wins, the goals smashed, the sweat, the DOM’s, the “we fucking hate you Caz 😝”, the friendships formed and the good vibes. Great night with my fit fam. To the ones that weren’t able to make it WE MISSED YOU!! #myfitfam #yourvibeattractsyourtribe #positivevibesonly #ladiesnightout #sweattherapy

@amelienicholls_ working on that 🍑cause that’s what all the guud girls want… #training #lowerbodyworkout #squats #glutestraining #glutes #fitnessmotivation #peachy

My little ray of sunshine 🌞 #fureverfriend #fureverfamily #girlsbestfriend🐶 #sexylexi #loyal #fierce #lovable #friendly #gymdog #amstaff #amstaffsworld #bluestaffysofinstagram #staffylove #mylittlebeast

INVEST IN YOURSELF Everyone out there more concerned about investing in property, shares and businesses to secure their future but forget the most important investment - their health Exercising, eating well and looking after your health should be a normal part of your daily routine not just something you do for a short period of time. Without your health and well-being those properties, businesses etc you’re investing in mean shit if you’re not around the reap the rewards. Read that again #mondaymotivation #investinyourhealth #selfcare #exercise #eatwelllivewell #fitness #fitnessmotivation

Your daily habits have the power to change your life. What will you change today? 📷 @casscrouch #dailyhabits #changeyourmindset #positiveenergy #powerofthemind #beachtraining #lunges #pt #fitness #fitnessjourney

Only one word comes to mind for our second Fit, Fierce and Zen AF collab - MAGIC! Couldn’t think of a better way to start the month of May. We breathed, stretched, worked out, reconnected with ourselves and set our intentions for the week. This wouldn’t be possible without my partner in crime @casscrouch Another massive thank you to @detoxdelivered for supplying us with another delicious healthy juice to rehydrate. #fitfierceandzenaf #beachsession #womensupportingwomen #training #workout #sweattherapy #mindset #meditation #mindfulness #connectingwithyourbody #juice #greenjuice #healthystart #health #fitness #fierce #collab

Our beach sesh returns! May 1st at 7:30am We do this because we love it 🙌🏻 and working out on the beach at sunrise is an amazing way to start your day! Will you join us? #sundaysesh #workout #breathwork #meditation #connecting #selfcare #beach #sunrise

Beach workout on this magical Monday ☀️ #beachworkout #bodyweightworkout #jumpsquats #squats #outdoortraining #sunshine #sand #beach #fitness #fitwomenover40 #fit #pt #healthylifestyle #healthybodyhealthymind

Fly High but Stay Grounded 📷 @casscrouch

Be still, focus, take it all in 📷 @casscrouch #symmetry #stillness #nature #beach #sunrise #health #mindfulness #connectwithyourself #balance #healthymindbodysoul #fitnessmotivation #ladyrobinsonsbeach

What an amazing start to our Sunday and what an even more amazing first ever Fit, Fierce & Zen AF collab. Breath work and mindfulness, a bodyweight sweat sesh, finished off with a healthy juice and you have the perfect combination to a perfect Sunday morning by the beach Mother Nature was kind to us and put on a spectacular show in the sky while we all connected with our bodies. To all the ladies that decided to spend their Sunday morning with us, you were incredible. To the ladies who unfortunately weren’t able to make it, we’ll see you at the next one 🙌🏼 A big thank you to @casscrouch and @detoxdelivered you ladies rock!! Im calling us the dream team from here on in 😝 This event wouldn’t have been such a success without everyone coming together with their positive vibes and mindsets. Looking forward to making magic again soon! Save the date - May 1st, 7.30am Who’s in? #fitfierceandzenaf #beachsession #womensupportingwomen #training #workout #sweattherapy #mindset #meditation #mindfulness #connectingwithyourbody #juice #greenjuice #healthystart #health #fitness #fierce #collab

THIS SUNDAY, March 20th @casscrouch and I collaborate on our first Fit, Fierce & Zen AF event. What better way to start your Sunday than by the beach with a mind + body connection. Breath work and next level mindset concepts delivered by Cassy, a workout that’ll get you going by yours truly, followed by a complimentary juice by @detoxdelivered. Grab a ticket, bring a girlfriend or come alone and make some new friends. Link to ticket purchases in my bio. Be quick there’s only a few tickets left!! #beachsession #breathwork #meditation #mindbodyconnection #fitness #workout #outdoorworkout #detoxdelivered #theelevatedexperience #fitbycaz #selfcare #sundayvibes #feelgoodsunday #getmoving #getmotivated #unleashyourinnergoddess #mindset

“Some of us weren’t meant to be tamed. We are the drops of wild water, the women who run with wolves, the wild flowers, the warriors, the witches and the weirdos. Let us be. The world needs our wild” - Brooke Hampton Couldn’t think of a better way to spend International Womens Day 2022. Thank you to the beautiful women from @sheelevatesnetwork for putting on an amazing event today, despite the torrential rain hitting the east coast we braved the weather and had a great day. Blessed to be part of this Wolfpack. Also, a big thank you for the opportunity to speak on your panel this year alongside some wonderful ladies in business 🙏 #internationalwomensday #breakthebias #iwd2022 #womensupportingwomen #womeninbusiness #fiercewomen #likemindedwomen #bossbabes

Unbothered. Happy. In my lane. Focused. Flourishing. #liveunapologetically #memyselfandi #focused #happy #cocktails #balancedlifestyle #fiercewomen #strongewomen #womenwithambition

Nothing screams self-care more than an annual weekend away with the girls. The amazing company, great food, cocktails, sarcasm, inappropriateness and shenanigans are what make girls trips just that little extra special. #byronbay #girlstrip #raesbyronbay #laughter #friendship #girlfriends #selfcare #timeout #cocktails #food #beach #fiercewomen #fierceladyfriendships #sisters

This is my happy place and now I’m inviting you too. It’s where you’ll find @casscrouch and myself on Sunday 20th March, don’t forget to purchase your ticket to secure a spot. Link in my bio #sundaybeachsesh #thebeachisourhappyplace #sun #sea #sand #positivemindset #goodvibes #fitness #fierce #zenaf #breathwork #connection #health #healthymindbodysoul

So excited to share an upcoming event run by the ever so exuberant Cassy Croucher from The Elevate Experience and myself. If you love the beach, early mornings, working out and connecting with your inner self then this event is for you. Join us on Sunday the 20th March @7am. Bring your fierce positive mindset and good vibes for a sweat therapy session followed by a refreshing juice by Mel from @detoxdelivered Secure your ticket through the link in my bio. #fitandfierce #zenaf #sweattherapy #collaborations #workout #beachsession #outdoortraining #mindsettherapy #goodvibes #beach #letsdothistogether #sundayvibes

I’d choose a beach session over an indoor training session any day of the week. Vitamin D, refreshing sea breeze and a post swim, it’s a no brainer. Who else loves a beach sweat sesh? #beachworkouts #beach #freshair #vitaminsea #refreshing #outdoortraining #tannedandtoned #sweattherapy

💥 KETTLEBELL WORKOUT 💥 Grab a kettlebell and give this a go for some #sweattherapy - 12 x KB swings - 12 x Goblet squat to upright row - 12 x 1/2 Burpee to deadlift - 12 x Goblet squat to press Save & Rpt 4 times #kettlebells #kettlebellworkout #kettlebellexercises #fitness #training #workout #exercise #body #pt #fitspo #fitnessmotivation #fitwomenover40

Imperfectly perfect #ocean #waterbaby #vibehigh #keeplifesimple #nature #beach #coastal #followyourownpath #mondaymood

LOWER BODY D/BELL WORKOUT when you’re short on time - Lunges x 8 e/side - Pulsing Sumo Squats x 12 reps - Alt. Curtsy Lunges x 8 e/side - Lateral lunges x 12 reps Save & Rpt circuit 3 times #lowerbodyworkout #legs #dumbbells #lunges #squats #sumosquats #exercise #workout #fitness #sweattherapy #dogsofinstagram #amstafflove