Une Femme Fitness

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

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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01/08/2026

The Sunny Coast is teaming with energy this weekend for its marathon festival.
Runners of all ages will tackle distances from 2km to the full 42.2kms of a marathon.
I love the atmosphere and confess to having FOMO.
Ah well ... maybe next year 😊
Sending a big good luck hug to the Fernwood Maroochydore members and staff taking part.

Running is an awesome sport and requires discipline.
To do an event like this, training has to be done for weeks.
That's a top life skill ... to set a goal and make it happen.

I recently found a photo from 2012 of Run Yank Run.
Back then, some friends and I in a country, coastal SA town decided to offer local teenagers a trip to the Gold Coast ... but there was a catch.
They had to commit to train for the half marathon.
It was an amazing project.
We ended up taking 15 young people on the trip, paying for their accommodation, entry fees, flights, food and even shoes, thanks to the super generous people in the Yankalilla area.

Running isn't for everyone. So it's worth remembering walking is pretty much as good!
Btw, thanks Ann Fischer and Christine Wilson for our walk today. You guys set a mean pace. Love it ❤️

30/07/2026

It's Look Back Friday
Today, I'm looking back on my workout yesterday.
Every time I move right now, I'm aware I smashed it.
No DOMS (delayed onset muscle soreness) here ... I felt the effects immediately.

Is muscle soreness a bad thing?
I don't think so.
When we give a workout our all, we pick up those heavier weights.
We max out our range.
We strive for that last rep, even when we are shaking.
Muscle fibres will respond.
Lactic acid builds.
We reap the rewards.
It often adds up to soreness, not always, but often.
I weirdly love it.

I generally give every workout everything I've got.
Occasionally, I pull back a little, particularly if I've slept badly.
These less-than-100% days are useful.
They maintain the discipline of rocking up.
That's a win!

Over to you.
Look back on a recent workout and ask yourself if you gave it your max ☀️

Short and sweet on Random Thursday.Spiritual health is another aspect of fitness.Believing in something, other than ours...
29/07/2026

Short and sweet on Random Thursday.
Spiritual health is another aspect of fitness.
Believing in something, other than ourselves, can make life more fabulous.
I'm not religious, not by a long shot, but I do have faith.
As far as I can tell, every faith seems to advocate kindness.
(Religious zealots miss this point!)
Believing in kidness seems to have guided me pretty well over the years.

Thinking all this as I caught sight of this postcard on the pinboard in my van.
I hadn't noticed it for ages.
I picked it up at a cafe after my van was stolen a few years ago.
Reading it, especially the bit about the wishes for my enemies (aka van thieves) did offer a little calm at that crazy time.

I sure did pray for my van's return ... so happy that prayer was answered!

Happy Thursday ☀️

28/07/2026

Chatting supersets on Fitness Wednesday.
Check out the video ... I was supersetting BB back squats with plate halos.
Supersets are where you choose two exercises and alternate them, rather than do nothing but rest after a set of one exercise.
So are supersets useful?
I say yes, and I do them for variety, and when I'm time poor.
They are good for people who struggle doing, say, squats, then resting for two minutes before the next set.
My workout schedule remains focussed on three days a week of heavy lifts.
(4 reps for 4 sets of deadlifts, squats, bench press and lat pulldown.)
On these days, I absolutely rest after each lift ... def no supersets.
But twice a week, I will do a weights class, or train other body parts in the gym.
On those days, I often superset and work on biceps, triceps, lunges etc.
I will forever prioritise heavy lift days.
But superset workouts and classes are awesome to mix things up.
Do you have a preference? 🏵

27/07/2026

This might put the cat among the pigeons but ... English chocolate beats Aussie choc hands down.
I'm a bit excited because mum returned from the UK yesterday laden with choccie goodness.
Welcome home mum!
The chocolate difference is that there are, I understand, less additives to prevent melting in the UK.
The result is a smoother, richer, creamier treat.
We sure do have great chocolate in Aus.
Think Fruchocs from SA, and Haighs, another SA icon.
But for bog standard Cadbury's bars etc, it's UK for the win.
So where does any chocolate fit into a healthy nutrition plan?
Anywhere!
A few squares of dark chocolate is a fab dessert.
As long as we eat a balanced diet of real food, mostly unprocessed, full of nutrients, and we eat the right amount of calories for our goals, chocolate can fit in for sure.
Any thoughts out there about chocolate?

Word of the week #10 is STRONGER.A friend sent me this reel a few months ago.He said it reminded him of me and I took i...
26/07/2026

Word of the week #10 is STRONGER.
A friend sent me this reel a few months ago.
He said it reminded him of me and I took it is a huge compliment.

The essence is that life, by now, and thrown some curve balls.
A few pitches might have smacked into us.
But here we are ... still standing and all the stronger for it.

I hope the word STRONGER resonates with you.
It sure doesn't mean not having tough days.
Hopefully it means we can be in them, but have the quiet confidence to know we can pull through.

A quick recap of our words of the week so far ...
Juicy
Confident
Independent
Unapologetic
Brave
Excited
Educated
Wiser
Changing
Stronger

How many of those words describe you today ❤️

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