Strong Healthy Women | EVERYDAY WOMEN
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I am sitting here listening to Pat’s interview and “the grass is greener” pops into my head.

Sometimes we need to try something else to realise what we have is so much better.  Thinking that others are fitter than we are, we need more cardio to lose weight, we need a weight management clinic to learn how to eat properly and yet everything you need to be Healthy, Happy, Strong & Fit can be right in front of you.

During the week we asked Pat, why she joined Strong Healthy Women.

“I like the workout it’s geared for women. It is a smaller place and there is no time delay in changing weights and that attracted me enormously.  I knew that as I was ageing I had to strength train.  I did take a break and went to a conventional gym and to be honest I spent most of my time on a treadmill. I came back.”

Sally-anne (our Head Personal Trainer) said “it can be daunting, intimidating even, not knowing how to use equipment at conventional style gyms.  She said there have been countless times when she was working out and helped other women who could have been injured because of incorrect technique or just didn’t know where to start. I love the fact that here at Strong Healthy Women we coach during our sessions.”

So what has Pat gained since working out at Strong Healthy Women?

“I love the routine, it suits me.  It’s easy to get to the facility.  It’s quick, I’m in and out.  I’ve gained a social connection as I’ve got to know the women I work out with.  I feel like I’m an individual here and not just part of the crowd.”

What where Pat’s comments about the 28 Day Transformation?

“The 28DT was great, I enjoyed the new recipes.  I loved that the menu was planned for you, the grocery list was done and there was nothing to think about.  I lost 4 kilos in the 28 days.  I did give me a challenge to change my eating and for the better.” Pat


“I’ve been attending Strong Healthy Women for a long time based on the recommendation of a cousin.  The routine and program suits me.  I really like the fact that I don’t have to wear the latest gear. I can come along as I am and do not need to worry about buying clothes to fit in with what others are wearing.  I love all the extra body weight and free weight training because that is making a real difference to my strength and I’m finding it so worthwhile.


I feel good, I’m fitter than friends my age.


I love the routine and the women that I have met along the way.” Barbara


Introducing Suzanne who reaches her 7 year milestone with us this month.  Congratulations on your consistency to your health and fitness Suzanne.  She joined in July 2010 because maintaining her fitness and weight was important to her and as a woman in her sixties she looks fantastic, don’t you agree?


This photo is of Suzanne and her lovely daughters at Bec’s bridal shower.  Bec is getting married in New York in July.  What a fabulous location and we are so happy that she has shared her joy with us.


Now this photo although quite blurry has an interesting story attached to it.  It’s from the Courier Mail this week and the headline read “BABY BOOZERS LEADING AUSSIE TIPPLERS”.


The headline intrigued me knowing that Suzanne is not one for overindulging and would only have the odd drink if she was socialising.  The article said that 9 out of 10 adults surveyed drank alcohol and were classified as low to moderate drinkers. Baby Boomer and Retirees drank more often with one in four aged 60 to 69 drinking alcohol most days compared to one in twelve under the age of 30.


A little reminder that one glass of wine or beer can take a 15 to 30 minute high intensity session to burn.  If you are working out 3 times a week that is 3 glasses of wine or beer a week.  Suzanne is not a “BABY BOOZERS LEADING AUSSIE TIPPLERS” and many of us who are like Suzanne must be the minority according to this survey.  Life is for enjoying and Health is for the long term.


“Being part of the Strong Healthy Women on-line community has given me a place that is safe and supportive to work on my health and fitness.  Even though I am not physically connected, I feel like I am a real person and not just a remote being.  I am asked how I am going and feel like I have others on the journey with me.


I first started with the 28 day transformation when a friend of mine Yvonne who is already fit and full of energy told me about what she gained from doing the program and I saw this as an impressive recommendation as I valued what she said.


The program works, you know the experience is there, you are shown how to, you then have the self-determination and belief you can execute what you’ve learnt and you don’t have to be perfect.  I always feel like it’s a conversation and not a lesson.


The most wonderful aspect is the group of women in this community all 50’ish+ in the prime of their life, my favourite part of the journey. When my partner had a heart attack I shared how I was a little off track and the support and concern was amazing.


I never thought I would lose weight off my arms, but I did.  I know that I can.  My blood pressure is now normal and my partner tells me how gorgeous I am. The routine is never boring and I love that I am sharing this journey with other Strong Healthy Women”. Tess


This December sees the 10th anniversary of Betty working out with Strong Healthy Women.  Betty said “I want to strengthen my body as I age” when she joined us in her late 60’s.  We have seen Betty go from strength to strength.  Our direction has changed a lot since she joined us 10 years ago and this Monday sees us launch our very own and exclusive program FFITFlex and Betty is coming along for the ride.  I love that Betty called me and said “Peta, do you think I can do this”.  Of course you can Betty, I have you covered.  She said “I don’t want to work out alone.”  We talked a while and I said there are many ladies of all ages, with all sorts of ailments and concerns that is why we have a “low” and “high” version of the program and at the time you come there are others who are just like you.


The most special part of Betty working out is that when she can, she works out with her daughter Wendy.  Wendy actually said to myself and Betty a few weeks ago, I can really see the difference in mums strength.  I just love Betty’s determination to keep giving it a go.  Even when we moved locations and her friends she loved working out with left, she still kept at it and this has truly paid off.  Betty is truly relentless.


Hazel said “I want to keep my body fat in the healthy range” when she joined Strong Healthy Women in February 2008.  The average person who joins a fitness facility will generally give up on it within the first 12 months.  This was Hazel prior to joining us.  She said “I joined another gym, my husband organised it for me, but it just wasn’t for me, then I came to you and have been here ever since”. Hazel is like many of the other women at SHW who value their health and fitness and stick with the ever changing program.  Hazel said “I was reluctant with the last round of changes but am absolutely loving the new format and sessions”. She also told me her favourite part is being told how to improve her technique and the benefits of it.


I know as a woman how easy it is to do what you like and to give up on something because it is unknown.  But the nicest surprises are just around the corner.  When you challenge yourself to discover the new, the rewards can be endless.


Jeanette said “I joined a gym with a friend many years ago when my girls where older and off my hands.  It was great having someone to workout with you don’t want to let them down and it keeps you more accountable.  I did the treadmill, aqua and some classes, but my friend stopped going and then eventually so did I.


My girls decided they wanted some extra pocket money when they were 10 and got a job delivering junk mail.  That was short lived and I ended up doing this for 6 years, so this was my form of exercise.


Then in 2005 I joined a different gym and found that it was too frivolous and light weight.  I have been to 2 other gyms since then, have worked with a PT and attended classes until I came across Strong Healthy Women in 2011.  I love the variety and that it’s for women of my age.  It is not like other fitness programs where you don’t see anyone or if you do they don’t know who you are.  I have made a great network of friends and if I am feeling unmotivated, I make the effort because they will be expecting to see me.  I particularly like the amount of extras provided about health and fitness that I have not encountered anywhere else.  I am stronger.”


I loved hearing Jeanette’s story this week because she shared her journey of fitness with me.  What it highlighted was how important it is to build connections with other women who are like you.  Those women who know that their health and fitness is important and work on this on a daily basis.  You only need to start and each day you get stronger.  What I also loved hearing was how much she loves strength training now and yet in the past her exercise of choice had been based on cardio style workouts.  She now understands the importance of muscle over fat.


“I started out exercising for my health and wanted my workouts to be quick and this is why I joined Strong Healthy Women back in 2009.  During this time I have learnt that I can do more than I thought I ever could. What I cannot believe about myself is that I’m turning up to exercise.  I hate exercising but the fact I don’t miss sessions is a big gain for me.  I strength train 3 times a week at 2.00pm with a nice bunch of ladies.  We always ask after each other and encourage one another during our sessions.” Marilyn


“I joined Strong Healthy Women in October 2011 because I wanted to get fit, be more active, and feel more comfortable in my own skin. Since that time I have learnt that I am stronger than I know, and there’s no such word as ‘Can’t’. Well the exception here is I still struggle with Burpees, but am improving. I now believe in myself and my abilities. I look at daily exercise and eating in a whole new way. I love the personal connection I have with Peta, Sally-anne and all the friendships I’ve made. It makes coming each day feel like less of a chore and more a journey.” Linda


“I joined Strong Healthy Women in 2011 as I wanted to lose weight and needed to do weight bearing exercises for my bones.  During this time I learnt that I needed to persist to stay healthy. The bonus is that I enjoy coming. I now have a lot more upper body strength. I like the workout routine and always feel good after the class. I do as much as I can and I am sure it has helped with my osteoporosis.” Theresa


“I’m not a gym junkie so when I joined Strong Healthy Women over 10 years ago I was curious about the 30 minute workout. Short n sweet!


I have learnt that I know I can go further if I push myself. .. (or if Sally-anne pushes me…lol).  I know that I am stronger and believe that I do not get sick as often. On a recent bush walk that involved lots of steps I surprised myself by how much energy I had.


I enjoy the small group sessions where the PT’s are able to motivate you as individuals, knowing our strength and weaknesses.” Sue


Have you ever sat back and thought about how far you’ve come since you made changes to your lifestyle?


You will never know how far you’ve travelled unless you know where you started.  Simply saying I want to feel and look better is a starting point, but not specific.  You will only truly know when you have some type of measurement.  That could be clothes size, weight, body fat, the weight you are lifting, how you can garden all day within getting fatigued to name a few.


Our exclusive FFITFlex program was released on Monday 31 July 2017, so I was interested in how our client’s bodies are feeling now it’s been 8 weeks and here is what a few of them had to say.


Ree told me she is feeling stronger and fitter, as well as less tired.  Then she said “the less tired is probably the 28 day transformation”.  She is absolutely correct, not only has her exercise program changed but her eating habits as well so she is getting double the results.


Julie said “I am feeling more tone, more energised and coping better with life challenges.”


Wendy explained that the workouts are now more of a mental challenge and she is being challenged to work harder and as a result is feeling more flexible and a lot more toned.


Annette agreed with Wendy she is a lot more flexible in fact she told me that she can now look behind when she is driving.  This had been difficult in the past.


I just love that Tricia said “I can do anything in my garden now, I can feel how much more strength I have.”


“I can feel more muscles, than before” said Barbara.


We start to lose our balance as we age, so it is really important to practise.  Today Helen said “I have greater balance and am stronger”.


Elizabeth totally agreed with Tricia and told me that she can now carry her big water cans (2 at a time) full of water for her garden. “I am able to lift heavier items at home”.


Andrea said “almost straight away I could feel and see my body shape changing, I am so much stronger”.


Thank you so much for sharing with me how you are feeling now.


6 years ago exactly Tania walked through the doors of Strong Healthy Women.  It’s been almost 3 months since FFITFlex (our tailored made program for the pre, post and menopausal women) was introduced and the results in decreasing body fat and increasing lean muscle is exactly what we expected to see.


Tania was struggling with work, study and family and needed more energy. She’d seen other women around her full of energy after completing the 28 day transformation journey. Finally it was her time in September to reclaim a little of her old energised self.


The difference speaks for itself. She had been struggling to get to workouts, now she never misses one.


“Life is so much better now, I am coping more. I’ve continued using the principles of wholesome healthy eating and strength training and love how I am feeling”.


8 weeks in, Tania is 7.3 kilos lighter and her body fat has been reduced by 3.8% and she has built metabolically active muscle, it’s burning fat while she’s resting.


The saying goes “Everything will change, nothing will stay the same”.  That’s the wonderful thing about life, you never know what you will get, you only need to be willing to take on the change and see where it takes you.  For Tania, she decided her change was to combine FFITFlex with the 28 Day Transformation Journey.  


“I joined Strong Healthy Women in early 2009 because I was looking for a way to get back on track after the treatment I went through for breast cancer. I wanted somewhere I would feel supported with a friendly environment. I needed help to get my strength and confidence back! Having a ladies only environment was important at the time and having a trainer was a great way to learn the ropes and to then stay on track.


I have learnt that I am stronger physically and mentally than I give myself credit for. I have come a long way after my surgery, chemo, and radiation treatments all helped by the wonderful team at SHW.


My greatest gain during my time at SHW besides getting back to my confident old self, is building my physical strength and a commitment to keep on keeping on.


I love the friendly faces of the other ladies and my fantastic PT Sally-anne. They keep me motivated to turn up consistently and to put in 100% (or as close too 😊) each session!” Robyn

We sat down with Robyn and asked her what she felt about FFITFLEX.  Robyn attends 3 times each week and has been attending this style of training for 8 weeks.


Here is what she said “I definitely have a renewed enthusiasm for coming along to Strong Healthy Women.  I really like the new format even though it is damn hard, and have seen some changes.  I have some muscle definition, and am much better at performing each exercise.  I know I am stronger as I am managing the weights and usually finish the number of sets.  I need to keep working on the cardio side of things as sometimes I feel it takes everything out of me!”   Oh Robyn, don’t we all?


“As a woman in my 50’s I know it’s important to have regular medical reviews.  I am pleased to say my doctor is impressed with my results, sugar levels – great, kidney, liver, heart – great, cholesterol – great, blood pressure of a teenager, improved bone density, I should stop while I’m ahead. I starting thinking about what I would be like if I didn’t workout. I understand that exercising is part of my life now, it is essential to maintain good health, keep me out of hospital, I don’t want to be a statistic. I remember back to what I could or couldn’t do when I first started, I have made so much progress. I can actually do a push up now. After my workouts I have heaps of energy and feel great.  I know it’s about acceptance as you age, I’m not 20, my body has changed, it’s about staying healthy and strong.  Women my age are more aware of our health and do what we can to stay well.” – Wendy


“I have been a member since 2006 and exercised regularly to keep my joints moving. I had put on a lot of weight during chemotherapy a couple of years ago, and it kept gradually rising, even though I exercised and didn’t eat “junk” food the weight continued to creep up. It was with some trepidation in 2013 I embarked on the nutrition plan with the team at SHW. All that protein! Little did I realise that I would relish eating cottage cheese for breakfast. Now I understand I was eating a little too much too often, too many carbs and not enough protein. In 90 days on the plan, I am over eight kilos lighter and feel great and so do my dodgy knee joints. It’s lovely to fit into my clothes again – it is like greeting old friends. I enjoyed following the nutrition plan. It was easy to follow, and I was never hungry. I managed to weather lots of celebrations during the 90 days – birthdays, Easter and I still lost weight. I still have some weight to lose, but I now know how to do it. Many thanks to Peta for her expert coaching, warm encouragement and unflagging enthusiasm.” – Gaynor

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