Une Femme Fitness

Une Femme Fitness Une Femme Fitness is about living our best life in a body that moves well and feels great ❤️

10/08/2026

It's chilly outside, even on the Sunny Coast.
But here at Fernwood Maroochydore, it's hot as!
Our Fiit30 crews are smashing ou three 8-minute AMRAPs.
Legs will be on fire with deficit lunges, jefferson curls and squats.
I'm keeping a close eye on db snatches ... just gotta get the butt down low, using legs to perform the move (rather than bending from the hips and using the back!)
Even drew a pic of a chicken to drive the point home!
Think about it ... it's best if a chick has it's butt real close to the ground if it wants to avoid cracking the egg it's laying.
Hope you get a great workout today 😊

10/08/2026

This is one of my soapbox subjects ... that whole anti-ageing subject.
I refuse to buy in.
While I do take care of myself with some sunblock, moisturisers etc, I'm not interested in fancy face creams, botox and the like.
I figure my job is to stay active, eat well and have a happy mindset.
There's no judgement on my part for those who go down the anti-ageing road.
To each their own.
My role models are women like Kate Winslet and Pamela Anderson who stress less about looking decades younger than their age.
My best tips are to exercise, surround yourself with positive people and understand the importance of rest and sleep.
Throw in some organic tallow balm, a good warm oil self-massage and lots of laughs, and you should feel pretty darned good.
Being comfortable in your own skin is a huge win.
So, too, is remembering feeling youthful is way more important than being young.
Any thoughts on this topic? 😘


Happy Sunday 🌸How many things on this list did you tick off this weekend? 🌷Lots I hope ☀️Sending love from here to you 😘
09/08/2026

Happy Sunday 🌸
How many things on this list did you tick off this weekend? 🌷
Lots I hope ☀️
Sending love from here to you 😘

08/08/2026

Your weekend homework ... listen to this.

If it doesn't hit home, listen to it again.

I make zero apologies for repeating the messages from Dr Vonda and other experts telling women how to live long, strong, energy-filled lives.

Lift heavy
Jump
Walk
Short sprint sessions twice a week
Fast feet drills
Think protein
Know your bone health
And so on ....

Let me know what you think ❤️

07/08/2026

I remember my first spin class.
It was day one of training to become a Les Mills RPM instructor.
I did the class.
Got off the bike.
And told the trainer I wouldn't be back for day two.
He just laughed and stressed no one ever loved it ... at first.
He told me to be patient and allow my spin fitness to build.
He was right.
It sure did.
Today, over 20 years later, it's a fave class to teach.
I love the hill climbs, the velodrome-inspired tracks and especially the sprints.
We know for longevity, peri and post menopause women need to do lots of steady pace zone two training (think walking) plus 2 super-short sprint workouts.
These can be 4 sets of 30 second sprints, like a run or rower blast.
I do mine in spin.
At Fernwood Maroochydore, we have several spin classes each week.
I take the Friday sesh at 7am.
Who wants to join me? I can get you a free trial! Let's go 😁

05/08/2026

Bit of a random chat today about the weather (us English love to talk about it!)

Thinking this ... yesterday, I hit the beach on a gorgeous 24 degrees day.
Today, I go to work in denim shorts and a singlet (it's Jeans for Genes Australia day.)

This time last year, I woke to frosty mornings in Goolwa, SA.
(Yesterday was 9 degrees).
I'd walk Tommy along the banks of the River Murray in my puffer jacket, loving the crisp air and stunning sunrises.

On the Sunny Coast at this time of year, I haven't worn a jacket. I might grab a scarf, but that's about it.
I'm guessing it's because my SA blood is kinda thicker and I'm not feeling cold in Queensland.

However, seasoned sunny coasters do seem to feel the chill (what-chill) here!

Puffer jackets do get worn and our earlybird Fernwood Maroochydore members often comment on cold mornings.

So do we acclimatise?
I sure think so!

What do you think? 🌊☀️🏖

05/08/2026

A quick chat about JUNK training.
Have you heard the term?
It means having a workout where there is minimal reward, if any.
It's a fine line between pushing through with a commitment to your training schedule ...and having a session where you cannot put in the required effort for results.
We learn the difference over time.
I now know when to step away from.a 'planned' session.

Like today ...

I had planned to paddle 5kms and surf.
My board was loaded and the weather was perfect.

But ...
I had done a heavy weights workout.
I then taught two spin classes and worked so hard, the poor bike was sweaty as.

I took a break and had breakfast, but I knew my tank was empty.
So I pulled the pin on paddling.
In the past, I'd have felt guilty and believed I'd let myself down.

Not today.
I'm wiser and know better.
After a few errands, I chose to walk Mali and Tommy.
I soaked up the sunshine, splashing through the shallows and loved my morning.
My board is still loaded and tomorrow's a new day ... thinking that paddle will be all the better after one workout, not three like today 🌊☀️😁

03/08/2026

Chatting food today and wondering if you have a signature dish?

My mum and I do ... Salad!
Mum (who turns 83 today) makes her 'English Salad'.
It was a fave meal as a kid.
Lettuce, cucumber, tomatoes, radushes, boiled eggs and Heinz Salad cream, usually served with a jacket potato and hock ham.

My salad is Gado Gado.
I first had this in Bali and I've been making it ever since.
There is no strict recipe, and its name means Mix Mix (just throw together what you have!)
Generally, there's freshness from beansprouts, cos kettuce and cucumber, with veggies in a peanut sauce, boiled eggs and fried tofu, and a few prawn crackers and toasted peanuts.

Your turn ... what's your signature dish? 💕

HAPPY BIRTHDAY Heather Willie 🌸🌷🌻

02/08/2026

Adventure Professionals

Let's run with this as a 'word' of the week ... .
It's a slogan used by Adventure Professionals.
It's the company a friend and I have decided to go with when we hike Kokoda.
I love the phrase .
It reminds us there is so much life left to be lived.
We can fill it with our goals, dreams and unrealised adventures.
It resonates more and more as we get older. With luck, we are wiser and bolder, and seize opportunities.
We take a leap and try new things, knowing we have decades of experience to guide us.
And if we take a dodgy turn, we know we have resilience to bounce back. After all, we've made it this far hey!
What does mean to you?
Sending best wishes for a top week everyone 💪

01/08/2026

Not my words.
Not my reel.
But THIS is why I love my work.

Every day, I get the chance to help people move well, be strong and have more energy for day to day life.

And I'm sure every trainer I know feels the same.

As I watched this video, many moments from my career came to mind.

I've seen people do things they never thought possible. Some faced fears, others tackled crazy challenges and came through.

I've been told to 'eff off more than once when I prescribed an exercise or drill ... then thanked for believing in them.

All of it sets people up to live better. Time spent training is just a fraction of their day, but it gets to make the rest of their life better.

And it's never too late to start training. Never.

Just find a trainer you click with, a gym that feels 'right' and go from there.

Don't like gyms? You can train in your own home. Some trainers offer in-home sessions. You can even find workouts online ... so many ways are available to you.

Love and hugs

Chez ☀️

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