FIIT by Fab

Save this warm-up drill for your next workout 🫡

If you’ve been to one of my classes, this drill will probably look familiar. It’s one of my favourite ways to start a session - mobilising the whole body, opening through the hips and spine, and gradually building warmth before we train.

Here’s the full sequence:

→ Reach + spinal roll-down
Reach up tall, then slowly roll down through your spine.

→ Walkout to high plank
Walk your hands forward into a high plank and pause.

→ Upward-facing dog
Lower your hips, press through your hands and lift your chest to open through the front of your body. Slowly look over one shoulder, then the other.

→ Downward-facing dog
Press back and lift your hips towards the sky.

→ Calf pumps
Alternate lowering each heel towards the floor.

→ World’s greatest stretch - *left*
Step your left foot outside your left hand. Reach your left arm towards the sky, then bring your left elbow towards the inside of your left heel.

→ World’s greatest stretch - *right*
Return to plank and repeat on the right side.

→ Walk back + spinal roll-up
Walk your hands towards your feet, soften your knees and slowly roll up through your spine.

Move through it slowly and with intention, noticing where your body might feel a little sticky or need some extra space that day.

# # Repeat as many times as feels good # #

Try it before your next workout - or come and move through it with me in class.

Save it so it’s ready when you need it!



| workouts | training tips | personal training | community | strength training | FIITBYFAB | longevity

What’s actually inside a Bench? 👀

Each bench becomes your own fully equipped training station, with dumbbells, weighted knuckles and resistance bands ready to go. We also have additional dumbbells up to 20kg, so you can train at your level and keep progressing as you get stronger.

At , we use the benches across Strong Foundations, Positive Power, SPILATES, Lift & Ride and many other awesome fusion-style classes that PE are well known for!

Move your body, shift your energy and stay strong for everyday living - that’s what it’s all about.

Come and experience it for yourself! Not sure where to begin?
Drop me a message and I’ll help you find the right class 💥

strength training | personal training | movement | northern beaches | positive energy

Want to build strength but aren’t sure where to start - or don’t feel confident training on your own in the gym? This class is for you!

STRONG FOUNDATIONS ~ TUESDAYS 6:30AM
Positive Energy Health + Fitness, Balgowlah

We focus on time under tension, hypertrophy and intentional movement - helping you build muscle and strength while developing solid form and technique.

Whether you’re new to strength training or looking for more structure and support, you’ll be challenged at the right level.

Come and check it out! If you’re yet to visit Positive Energy Health + Fitness, send me a message and let’s get you through the door 😎

POSITIVE POWER — 6:30AM — EVERY SATURDAY
At Positive Energy Health + Fitness, Balgowlah

Kickstart your weekend strong with a mix of strength, cardio & endurance 🔥

The countdown to Spring is on!

[[Sweat x Community x Coffee]]

See you there legends 🤙🏼

FIIT by Fab | PERSONAL TRAINING x Positive Energy Health + Fitness

Grip strength 🤝 longevity
Don’t ignore it.

It reflects your muscle, your nervous system, and your capacity.

And most people?
They’re not even training it.

So this is your reminder to start simple.

Hang for 10 seconds.
Build it over time.

30–60 seconds = solid
90 seconds? Even better.

Let me know how you go and if some dead hangs are going into your next workout!

How long can you currently hang?
Drop your time below 👇

Strong, balanced, and built to last 💪🏻

These 5 exercises are staples in my routine for a reason, they target key muscle groups, improve functional strength, and help prevent injury when done consistently:

• Single arm row – builds upper back strength and corrects imbalances

• Cable pull down – improves posture and strengthens lats

• Farmers carry – core stability, grip strength and total-body control

• Hollow hold – essential for core activation and body awareness

• Dead hang – decompresses your spine, enhances shoulder health and grip endurance (*which studies suggest is an actionable biomarker for longevity… more on that soon*)

It’s not just about lifting heavier, it’s about moving better, staying consistent, and building a body that supports you for life.

Save this for your next workout and let me know which one you’re adding to your routine 🤙🏼

Chasing that 1% daily.
Because progress isn’t built in extremes - it’s built in consistency.

One better choice.
One stronger rep.
One more time showing up.

Tell me - where are you putting your 1% right now?