Une Femme Fitness

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

19/06/2026

UFF looks back on Fridays.
Today, I'm thinking about fave parts of my fitness career.
Without a doubt, it is running low cost fitness retreats.
I ran several on the Gold Coast when I owned my fitness studio in Normanville.
Before Covid, I ran a few in country South Australia.
I have best memories from each one.
Equally, I have had awesome experiences being a participant on retreats.
That glorious Fiji retreat with many friends, was heaven sent. I also attended two Buddhist-led retreats in Byron Bay with Mudita Institute: Mindfulness Training & Ayurvedic Medicine.
Retreats give us a chance to reset and focus on ourselves.
It's not selfish.
To the contrary, it allows us space to see how life can be a little bit better.
Great retreats don't focus solely on exercise or mindfulness.
They bring people together in a shared experience.
Lifelong friends get made.
It's kinda magical.

On my recent trip to SA, I caught up with a PT friend and we are planning retreats in SA and on the Sunny Coast.
I will keep you posted.
Essentially, they will be low cost (compared to many retreats) and feature workouts, a lifting workshop, hikes, sight-seeing, delicious food and lots more.

Sending love from a sunny Sunny Coast today! ☀️

18/06/2026

Boy, did I have that sinking feeling on a recent flight.
I was seated next to the window.
A woman got on and sat in the middle seat.
She immediately began unwrapping cold and cough medicine.
Then began sneezing and showing every sign she had a cold.
My first thought began with a 'F'.
My second was it IS cold and flu season, so why didn't I think to wear a mask?
Flights are notorious places for the spread of bugs.
We are sat right next to infectious people.
I get why they will travel ... cancelling flights etc, missing events, are a pain.
The way forward, I think, is for us to take the initiative and mask up.
Lesson learned!
I have battled a bit of a cold since that flight, but am on the mend.
Rest, lots of herbal tea and fresh-off-the-tree mandarins are helping me bounce back.
Little question on Random Chat Thursday ... do you still wear masks for travel?
From here on, I think I will ☀️

Today's fitness message is a shout out to some special SA buddies.It was 7 degrees on Sunday, but three friends and I pa...
17/06/2026

Today's fitness message is a shout out to some special SA buddies.
It was 7 degrees on Sunday, but three friends and I paddled from Seacliff to Brighton (about 4kms return.)
Weirdly, it was totally bearable.
Not sure I'd be saying that if I fell in, but thankfully I didn't.
Loved the halfway point where I learned the Lemur move ... where you face the sun, arms open, and feel the sun on your chest.
I managed to stay warm enough with wetsuit legs, long sleeve tee, wetsuit jacket and a hoodie.
Booties would have been good but I forgot about packing them.
Afterwards, we caught up with another mate who had just done a 16km run.
Makes me realise most of my friendship group is into fitness one way or another.
I swear that makes it easier to maintain an active lifestyle.
I guess that's a tip worth sharing ☀️

16/06/2026

NO OFFENSE IS INTENDED.
This is written with love.
It is also a gentle reminder why strength is so vital.
We also need to eat.
Think protein but enjoy those carbs and fats, devour minerals and vitamins.

The first picture in this reel tells a story.
It's a lone wheelchair, next to a Jetstar plane.
Four others had been used to help passengers board.
I don't know what medical conditions they had.
Whatever the case, the flight was delayed by a good half hour.
This in no way is a 'pop' at Jetstar, those passengers or flight delays.
It did prompt this thought ... I think this issue will get worse.
Our population is getting older.
We are living longer.
The vast majority of people do little to reduce the risk of frailty as we age.
Wheelchairs and gophers will be a booming business, maybe it already is.
There are a myriad of reasons why ageing well is a good plan.
Staying strong, mobile, with good bone health means we can live life to the max in our last decade.
We will also have freedom to travel, explore and have an expansive life.
Working towards that goal is up to us.
Will we strength train, eat well and walk so we can walk through an airport, up those stairs and into our seat?
This message especially goes out to those who use GLP-1s in their all out desire to lose weight.
Using them alone, without working out, is widely reported to lead to muscle loss and poor bone health.
There's a chance I, like you, might one day need an airport wheelchair.
I will however by happy I did my best to get up those steps alone! ☀️

15/06/2026

UFF kicks off every week with a word of the week.
The idea is we carry it through the next 7 days living and breathing it (if it resonates.)
This week, I've chosen UNAPOLOGETIC.
It is exactly how I feel as these 60-something years roll along.
Many of us have lived a people pleasing life.
We have tried to appease others in all the areas of our life.
We've tried to avoid rocking boats with family, relationships and the world in general.
No more.
I have noticed I say no more often.
I choose how to spend my days.
I will always be kind, but I will put my needs and feelings more to the forefront.
It feels great.
I unapologetically voice my values and stances on a wealth of issues.
Like 'ageing.'
Beauty standards held by many abhor ageing.
Billions,maybe trillions, are spent on anti-ageing products.
I have made peace with the process.
My wrinkles, no make up preference, body composition are totally owned.
I do not apologise for all the signs of these trips around the sun.
On society, I have opinions of many political issues.
They come from education, experience and pure gut instinct.
I will not apologise for them.
If your views differ, that's wonderfully cool.
Each of us should be able to hold a viewpoint and appreciate another (I can think of some exceptions, but you get the drift!).
I am happy being me ... someone who will wear a wetsuit to a rainy music festival, someone who supports refugees and has a heart for helping people less fortunate than me.
I will happily look exactly like me, and not try and hold back time.
What are you UNAPOLOGETIC for?
Love and hugs on a Monday. ☀️

14/06/2026

Random chat Sunday from this fitness page ...

Ryder turns five soon and it's his party day today.
I took him shopping for a pressie on Friday.
Totally unprompted, he chose a Messi football (or some say soccer 🤣) strip.
We've decided to support Argentina in the world cup.
At least, in our family sweepstake, Ryder has picked Argentina and I''ve chosen Brazil.

Sport can bring people together.
Not always ... we are all aware rival teams and supporters can clash.
But there's a chance we can, as a world, come together as matches get played and we can support not only our nation, but appreciate others.

I adore that SBS video promoting the Aussie team.
It highlights our multiculturalism and that can be the very best aspect of living here.
That video feels like a breath of fresh air from all the talk about division in our country, and others.

Whoever wins, they'll deserve it.
May the best team win! ☀️

12/06/2026

Carrying on the message that ...

IT IS NEVER TOO LATE
YOU ARE NEVER TOO OLD
YOU CAN ALWAYS GET STRONGER

Apologies if all caps looks a bit 'out there' but this is so worth shouting from the rooftops!

Love and hugs on a soggy SA Saturday ... the rain seems to follow me 🤣

12/06/2026

As promised, this is what happened when I lifted heavy for 8 weeks ...

Muscle gain of 700g
Reduced body fat by 200g
Better mobility
Improved balance

The above is a snapshot of results from the experiment of lifting heavy three times a week.

The programme was four reps for four sets of four exercises.
This was a big change from my usual focus of lifting 8 to 10 reps, and a preference for hiit style workouts.

But with these results, and the way I feel, I'm sticking with heavy lifts. I bloody love it and feel warrior-strong!

The four exercises were deadlifts ... and I went from 60kgs at the start, to 82.5kg.
Squats began at 30kgs and ended at 55kg.
Bench press rose from 30kg to 40kg.
Lat pulldowns went from '5' on the machine to 7.

When I stepped on the body scan machine yesterday, I saw my weight had risen by a kilo.

All my life, I've allowed the number on the scale to determine success or failure, good or bad.
(Most baby boomers and Gen X women will concur.)

But not yesterday.

I waited for the full results which showed that extra 700g of muscle and 200g less body fat.

Doing the maths, and I understood the 'extra' weight was water etc.

I 💯 believe all of us can add muscle at any age.

Start wherever we are and progress from there.
Maybe bodyweight squats are your starting point but gradually add weights and it will lead to more skeletal muscle mass.

On Tuesday I'll share insight about nutrition during the 8-week experiment.

That alone was a fascinating journey.

As always, message me with any questions ☀️

11/06/2026

I am so stoked with the results after 8 weeks of lifting heavy, sprinting and a few other fitness tweaks.
Check in tomorrow for some super encouraging info.
Thanks Christine Wilson for being the best training buddy.
And thanks Fernwood Maroochydore for such a great place to train ❤️

10/06/2026

BURPEES.
Do you love them? Do you do them? Should you do them?
I say yes if you possibly can.
However, how you do them is up to you.
Leave the ego behind and simply focus on getting uo and down off the ground.
It's another move to keep our bodies as juicy, vibrant, mobile as possible.
Message me with any questions.
I promise I will respond.
(By the way, I will see your burpee and raise you a kicksit .. more on that next week!)

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