CWMFitCoach

Online fitness and nutrition coaching specifically for women over 40s Online nutrition and fitness coaching.

Get rider fit - Horse rider specific fitness training - new online program launching soon!

02/04/2026

Wild caught Alaskan salmon poke bowls for dinner - with yuzu dressing 🤌

04/02/2026

Worth a read.

09/01/2026

First delivery!!! And an amazing free knife ‘
If you’ve been looking for an alternative to Tasmanian farmed salmon and high quality grass fed and finished meat - this is for you!

05/01/2026

One of my favourite easy summer salads - roast broccolini, feta, walnuts and pomegranate 👌

31/12/2025

Abstract figure legend In healthy young males, we found that skeletal muscle hypertrophy following a period of resistance exercise training (RET) was consistent within and between subjects, as assess...

11/12/2025

A huge new study (74,000 people!) just revealed something significant: High-intensity exercise is even more important than we thought.

The researchers found that 1 minute of vigorous activity delivers the same health impact as 4–9 minutes of moderate—or up to 156 minutes of light movement. This completely overturns the old “1:2 ratio” we’ve all been taught.

For active women, this reinforces something I’ve said for years: High-intensity exercise isn’t just for performance—it’s a massive driver of long-term health. Those short, sharp efforts you sprinkle into your week matter more than we realized.

And for people who are more sedentary, the implications are huge. “Just move” is always a good starting point, but this shows us how the real goal needs to be gradually building toward intensity to unlock the major benefits.

I'll be interested to see if this catches more mainstream media attention—because it should! That said, high-intensity training (and the discomfort that goes with it) isn't usually popular. But the science here is clear: A little bit of hard work goes a very long way.

I'll be digging into this further in an upcoming newsletter; stay tuned! In the meantime, you can check out the study for yourself here: https://www.nature.com/articles/s41467-025-63475-2

15/11/2025

Once you reach postmenopause, your hormones are low and stable. If you're already consistently active (moderate to high activity level), then there’s some good news. New research (published this month) in Exercise and Sports Sciences Reviews shows that exercise can potentially offset the negative impacts of estradiol loss by activating similar molecular pathways as estrogen, thus aiding in the preservation of health during the postmenopausal period.

In simple terms, delaying physical activity until well into menopause reduces the effectiveness of exercise, so if you don't already have an exercise habit before you reach menopause, be sure to get one! Assuming you are already moderately or highly active, then here are some other tips I’d suggest:

Keep lifting heavy—but rest more: Your recovery time is longer now. Adjust volume, not intensity.

Power and mobility are your friends: Explosive movements, yoga, and active recovery will all pay dividends.

Stay social and strategic: Train with others, follow a plan (consistency matters!), and track how you feel.

Your goals: Maintain strength. Prevent decline. Stay sharp and mobile.

Read more >>> https://bit.ly/498FEii

Study Link:
https://bit.ly/3X3nzuZ

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Helensburgh, NSW

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