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Monday 9am - 5pm Tuesday 9am - 5pm Wednesday 9am - 5pm Thursday 9am - 5pm Friday 9am - 5pm

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LIFT. Pelvic Floor Care, Bridgman Drive, Gold Coast (2026)

23/04/2026

And this is what I'm talking about ☝️☝️☝️... My image of anatomically correct sketches of the v***a was removed. 🙄 Let's see if this gets posted.

VIVA la V***A!!!

The 23rd of April is WORLD V***A DAY which aims to raise awareness about women's health and anatomy and promote body literacy.

Encouraging women to understand the parts of their anatomy that have historically been "too taboo" to talk about so that they can advocate for themselves and feel empowered to ask for help when they need it. To embrace their bodies without shame or judgement.

As a pelvic floor physio, I see first hand the shame and embarrassment women feel around asking about anything involving "down there" ... They will often put up with symptoms for months and years before they ask for help.

So please, please let this be your sign that it's time. If you have been putting up with symptoms of itching, discharge, dryness, leaking, urgency, pain, lack of or**sm or taking longer to or**sm, a feeling of bulging, constipation or of things just not feeling right, then reach out.

You may have been using things from the chemist that work for a while or even have seen a doctor and still haven't had relief. As a holistic practitioner, I will spend time going over ALL of your history, your diet, your exercise regime and your every day lifestyle habits.

I can order a vaginal microbiome test to see what's REALLY going on, do internal assessments of your pelvic floor muscles and pelvic organs and bring it all together to create a plan that will address the root cause of your issues - not just a bandaid that may or may not fix the symptoms in the short term.

I love what I do! Come and see me - I promise it will not be NEARLY as bad as you think or imagine it will be!!!! LOL... DM me if you'd like me to send you a quick questionnaire to see where I can help.

HAPPY WORLD V***A DAY!

22/04/2026

VIVA la V***A!!!

The 23rd of April is WORLD V***A DAY which aims to raise awareness about women's health and anatomy and promote body literacy.

Encouraging women to understand the parts of their anatomy that have historically been "too taboo" to talk about so that they can advocate for themselves and feel empowered to ask for help when they need it. To embrace their bodies without shame or judgement.

As a pelvic floor physio, I see first hand the shame and embarrassment women feel around asking about anything involving "down there" ... They will often put up with symptoms for months and years before they ask for help.

So please, please let this be your sign that it's time. If you have been putting up with symptoms of itching, discharge, dryness, leaking, urgency, pain, lack of or**sm or taking longer to or**sm, a feeling of bulging, constipation or of things just not feeling right, then reach out.

You may have been using things from the chemist that work for a while or even have seen a doctor and still haven't had relief. As a holistic practitioner, I will spend time going over ALL of your history, your diet, your exercise regime and your every day lifestyle habits.

I can order a vaginal microbiome test to see what's REALLY going on, do internal assessments of your pelvic floor muscles and pelvic organs and bring it all together to create a plan that will address the root cause of your issues - not just a bandaid that may or may not fix the symptoms in the short term.

I love what I do! Come and see me - I promise it will not be NEARLY as bad as you think or imagine it will be!!!! LOL... DM me if you'd like me to send you a quick questionnaire to see where I can help.

HAPPY WORLD V***A DAY!

15/03/2026

OMG... Please give this babe a follow. She cracks me up and has my heart with her recipe ideas, awesome nutritional advice AND sense of humour and delivery.

My version of this dessert has seriously been a staple of mine for the last 30 years... Only now that cottage cheese has gone viral, my Woolies is constantly out of stock!!!!

If you would like my cottage cheese dessert versions too, just comment 😋 and I'll send it over.

https://www.facebook.com/share/18Qq1YjRxv/

14/03/2026

Okay... Drum Roll please 🥁🥁🥁

My DEXA and BMD (Bone Mineral Density) scans results are back and I'm a little bit chuffed with myself. 😉

Quick refresher... 2 years ago at age 54, I had my first DEXA and BMD and was diagnosed with Osteopenia in both hips.

I was shocked. I do "all the things" and didn't think I would be a candidate. However, when I stopped to think about it, I recognized that yes, I do "all the things" NOW, but was I doing what was necessary in my late teens and twenties when it REALLY counts?

Probably not 🤔

It is from puberty to around mid to late twenties when we lay down the foundations for our bone density. Our peak bone mass is around 25-30 years old. From then on? It's all downhill.

So the more you have at age 30, the more you have to lose and the less likely that you will end up in Osteopenia/Osteoporosis territory!

On average, women will lose 0.5% bone mass per year after 25. Then it all goes 🍐 - shaped (anyone relate?) and we start losing 2-3% bone mass per year for the first 5-7 years after menopause... That's up to 20% bone loss which is insane.

Fortunately for us, the loss tends to plateau after that to about 1% per year ongoing. Currently about half of the world's female population over 60 have low bone density and a significant increased fracture risk.

The problem is, we can't feel the loss and generally don't have any symptoms until we break a bone... Often, by then it's too late. The ship has long sailed and the chances of stalling or recovering the bone is low to none.

So why do we lose bone so rapidly around menopause? Low estrogen. Estrogen is bone protective. It slows bone breakdown. Once we lose estrogen, the bone breaks down faster than it is replaced.

So why am I so chuffed? Cos I actually GAINED BONE MASS! 🥳 🥳🥳 in the last 2 years. Yep, I have reversed the loss and officially no longer osteopenic!

To put it in context, you are completely WINNING if you can just MAINTAIN bone mass after menopause. To increase it, is extra special. 👏

So what did I do? I was consistent with...

🦴 Protein
🦴 Weight training
🦴 Jumping
🦴 Supplements supporting bone

And of course my estrogen hormone therapy.

08/03/2026

Okay, so are y'all bored with my daily selfies yet? Lol...

Posting daily with what I'm getting up to exercise wise was intentional.

I wanted to give you some ideas about how movement consistency could look for you. You see consistency is easy if you love what you do AND consistency is honestly EVERYTHING if you want the results.

No one is going to keep going back to do something they loathe so let me help you find your "thing"...

Just so that we are clear about what we're aiming for here - the current national exercise guidelines are:

⏳150mins of moderate intensity exercise OR
⏳75 mins of Vigorous intensity exercise PLUS
💪 2 X 20-30mins of resistance training.

That's about 3 and half hours max over the week OR 30 mins per day.

You can switch it up however you like to suit your life and circumstances, but 30 mins a day? I reckon you can do it ... AND I Pinky Swear 🩷 that you will NEVER regret a session.

I personally like to move everyday... You may prefer to have bigger days and then have rest days - it really doesn't matter.

If you are really time poor then I recommend higher intensity exercise simply because it takes soooo much less time.

HIIT training is my least favourite session tbh (that was Thursday 🤮) but I do one session every week. It's never the same, last Thursday was 1 min sprints, one minute rest X 10 in the bush with Coco, but another week could be something like:

🚲 Stationary bike 30 secs at the speed of light (like as fast as you can) followed by 30 secs rest and repeat X 10. DONE ✅ Honestly, that's it. Latest research shows that this type of training gives you 9 times the benefit of a walk over the same time. 9 times !!!

There are a whole bunch of ways you can achieve these exercise guidelines , you just need to find what you love and what works with your other commitments.

My Hot tip? 🔥 : Dogs and groups of awesome humans are a sure fire way to keep you motivated - oh and coffee! Lots of coffee! 😂

If you are curious about my routine, you want to know more about ocean swimming or how you can make exercise work best for you and any injuries or issues you have, then reach out - I live and breathe this stuff an

25/02/2026

To say that the weekend's swimming shenanigans wiped me out is an understatement lol...

I think I may have been a toddler the last time I slept for almost 10 hours! 😂

I know my peri ladies out there are with me on THAT!

I'm back at it today (cute new fit and all) because my recovery game is 💯 on point.

I joke that I spend more time recovering than I spend actually "doing"! Lol... But hey, once you're in menopause, you learn to care less about what anyone else is doing and run with what feels right for YOU.

So that brings me to my point of this post. How are YOU recovering?

😴Are you sleeping long enough?

😴Do you feel energized when you wake up?

😴Are you sleeping through the night?

😴Are you able to keep motoring through the day or flagging mid morning or mid afternoon?

Sleep is sooooo underated, but is quite literally the foundation of ALL your health markers. Yes, even more than nutrition and exercise 😳😳😳 - and y'all know how much I value those.

If you're not sleeping well, you WILL NOT be making the best decisions around food or the amount or intensity with which you move.

So if you're training for an event or trying to budge some body fat, doing "all the right things" AND not getting the outcomes you're after, then maybe we need to look at your sleep.

Some research shows that just ONE night of poor sleep can increase the number of calories you consume the next day by up to 500! That can add up really quickly.

Comment 😴😴😴 if you want me to send you a sleep questionnaire so you can evaluate where your sleep is at and if maybe, just maybe, this could be the most deliciously easy piece of the puzzle that is missing. 😁

23/02/2026

Noosa World Series 5K 2026... Hands down one of my favourite swims of the season.

I managed to shave 9 whole minutes off last year's time 💪💪💪 finally cracking the 90min mark. Hard to believe when you watch the deathly slow finish! Lol...

So if you've followed me for a while, this is where I remind all my post menopausal ladies out there to take care of their 🩵🩵🩵s ...

I scattered my Dad's ashes into the ocean up here in Noosa 32 years ago. He was 53. It has been my life's mission to make sure that this doesn't happen to me or anyone else in my care.

Estrogen is heart protective ... When we lose it after menopause, our cardiac risk increases significantly. Women also don't always present in the typical "Hollywood Heart Attack" way with chest and left arm pain. It can present in women as fatigue, shortness of breath, nausea or indigestion. So please stay in tune with your body.

We women have innate intuition when things just "don't feel right". Just make sure you listen!

Know your numbers - get your bloods checked annually AND of course, move and nourish that beautiful body of yours.

If you feel you need some guidance around your best heart health after menopause, then don't hesitate to reach out.

If you'd like to know what tests to ask for at your next GP appointment, DM or comment 🩵🩵🩵 below and I'll shoot my Labs for Women document through to you.

Thanks for the swim today my amazing Salty Squad and to John my number 1 fan and support crew, the day wouldn't be the same without you all.

08/02/2026

Okay, so yes, I do harp on (and on) about building and maintaining muscle leading into and beyond the menopause transition ...

Estrogen protects muscle from breaking down. As estrogen drops during the transition our muscle is vulnerable. We start to feel flabby, we lose our b***y and we notice "tuckshop" arms 😳

Without estrogen to protect our muscle and with low (to no) testosterone to build it, we need another stimulus just to even maintain. This is where weight training comes to the rescue.

But why do we bother? Why do we even need to maintain muscle 💪...

💪 Well it looks good for a start!
💪 More muscle means a higher metabolism and a greater sensitivity to insulin making it easier to stay lean and avoid Type 2 diabetes.
💪 A higher muscle mass has a positive influence on bone density and quality, reducing your likely hood of osteoporosis
💪 Recent research has also shown a direct correlation between muscle mass and both mood and cognition.
💪 AND a significant component of your Pelvic Floor is muscle too! So low overall muscle mass will often show up as leaking, prolapse and urgency.

I don't know about you, but ALL of those things matter to me.

So where do you start?

Well, if it were me and I'd never weight trained before, I'd probably start with a body weight home program first and then progress from there to either a PT at a gym or if you prefer to stay at home, an online training app that has home training as an option.

I have a super simple essential 6 program that you can start at home today. Just comment 💪 and I will send it straight across.

If you really want to dig deeper into how I can help YOUR situation specifically, then reach out. I live and breathe this stuff and thrive on sharing.

We will spend time going through all the details of your nutrition, movement, sleep and lifestyle habits to come up with a plan that works for you.

See you soon 😘

02/02/2026

I think the Chinese are onto something...

I'm never ready to start anew in January. This whole new year, new me hoohah in January is overrated IMO! Lol...

January is still filled with family and friends dropping in and way too many Xmas leftovers, with lazy beach walks and naps by the pool. The kids are still on holidays and for me most patients are away.

I love January.

February though? I'm fired up, it's only a short month and there's lots to do. Let's DO this 2026.

2025 was all about building muscle for me. I set a goal to put on weight. Yep, you read that right. Put ON weight. My goal was to put on 1-2 kg of 💪💪💪 or at least lean body mass which includes 💪 but also bone, connective tissue and organs. Pretty much everything except body fat.

And I succeeded (ish). The graphs from my in- home body impedance scale shows L to R, 1 year of steady weight gain, overlayed with muscle mass tracking in line, then overlayed with body fat that stays steadyish.

Be warned... I'm totally going to toot my own horn here - This is a pretty awesome achievement. It is physiologically and evolutionarily very difficult to gain muscle and bone after menopause. Clearly not impossible, but it doesn't come without some effort. In fact, just MAINTAINING muscle and bone after menopause requires thoughtful nutrition and exercise! And this is my goal for 2026. MAINTENANCE.

I like where I am now. I feel strong and powerful yet light, lean and fast with a sprinkling of minx!

Check out the before and after collages. January 2025 on the left January 2026 on the right.

So, if 2026 is your year, and like me, February is more your "new year" style, then reach out. You'll be surprised at how, "not awful" body recomposition is to do. Spoiler : it requires eating MORE.

And body recomposition is not ALL about how you look in a bikini - it's about your long term health and vitality and like everything I do, contributes significantly to the health of your Pelvic floor.

To kick start your 2026 goals, I am offering my recipe ebook of meals that I personally eat to any new patients (coaching or pelvic floor) and to any existing patients who refer a friend. Who's in? HNY y'all 🥳

28/12/2025

Well, Xmas 2025 was certainly different.

Noah left for Sydney with his GF on Xmas Eve after a super fun "mini Xmas" leaving an unsettling, Noah shaped hole in our celebrations.

Liv commented that it was like "old times" 19 Christmas' ago! 😂 and I think, quietly enjoyed being the only child again! Lol (just joking Noah)

We started and ended our day on the beach like every perfect Xmas day should, carrying on the Parnaby Xmas Day patrol tradition.

Of course there was food in between, with John preparing his self declared, "best ham on record", my sugar free, high protein passionfruit curd cheesecake and of course the traditional - definitely not sugar free, Gingerbread house.

Wholesome and relaxed and low key, thanks to us all pushing through this silly summer cold thing that is going around, hence the very belated post. 😷

I hope everyone else enjoyed their day as much as I did and that you are revelling in this special time of abyss between Xmas and New Year.

If you would like my high protein, sugar free, passionfruit curd cheesecake - and you know you do, then just reach out.

16/12/2025

From the highest of highs to the lowest of lows.... A rollercoaster of emotions in Sydney this last weekend... From a spectacular overnight adventure aboard the "SS Stef & Brett" with some of my most favourite people in the world, to the sad but enriching celebration of life for Nanny "2", John's Mum's identical twin, to the devastation of the Bondi shooting.

Such big emotions ... My heart was so heavy leaving our beautiful Sydney this time... So many things to process and so many things for which to be grateful.

A big thanks to and and their awesome spouses for making sure that we had the most awesome time on the harbour. An extra big thank you to The Foulstones for hosting what was a truly beautiful celebration and of course to Kaye and Bill Parnaby for looking after us as always.

Missing you all already.

30/11/2025

Okay.... So I don't think anything I get up to surprises anyone anymore lol...

But you may be curious as to why I'm hanging upside down?

There's several reasons I like to hang out in my suspended, aerial yoga straps but one of the biggies is for anti-gravity effects it has on my pelvic organs.

Yep, you read that right - a pelvic floor physio with a prolapse. Well, two actually 😳

I diagnosed myself earlier this year after a crazy coughing, ear virus thing that I picked up swimming too soon after Cyclone Alfred. I should have known better. I didn't practice what I preach and here I am.

A prolapse doesn't just happen overnight, although mine feels like it did! It is often years of taking your pelvic floor health for granted. You don't even think about until sometimes wrong.

Almost 1 in 2 women will experience a prolapse to some degree in their lifetime. The biggest risk factor? Pregnancy - even a caesarian delivery doesn't make you exempt!

In my case, I also have a connective tissue disorder that makes me look really impressive in yoga poses lol but does zero to support the fascia and ligaments that hold up my organs 🫣

There are other risk factors including chronic heavy lifting, poor breathing strategies, constipation, traumatic births - you know - life stuff of which almost every woman will be exposed to at least one, at some point.

So what to do? Don't panic! If things don't feel right down there (for me it was a feeling of fullness, like a tampon falling out).

For others it may be a dragging feeling, heaviness, bulging, pain, feelings of not being able to hold wee, frequency of peeing, feeling like you need to poo but can't, the feeling after you poo likes there's still more there....

It varies woman to woman, but YOU know when "it just doesn't feel right" - Come and see me. I get you. I now have the true lived experience to go along with all the theory that I've learnt for years.

And there's SOOOO much I can do to help. Oh and I promise that you don't HAVE to hang upside down!

I work on nutrition, exercise, toileting and have ALL the tools and know-how to keep you active and symptom free.

DM me. I've got you. 🫶

LIFT. Pelvic Floor Care

23/04/2026

22/04/2026

15/03/2026

14/03/2026

08/03/2026

25/02/2026

23/02/2026

08/02/2026

02/02/2026

28/12/2025

16/12/2025

30/11/2025

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Monday	9am - 5pm
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