CWMFitCoach

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

30/10/2025

There are many reasons I lift heavy weights.. this is one

09/10/2025

Love this !

09/10/2025

Ravi Sood turned to the gym to help build muscle before a knee replacement. It has changed his life.

Twelve years, a heart attack, and a national record later, the now-82-year-old is travelling to South Africa to represent Australia at the World Masters Powerlifting Championships.

"This is my dream come true," he said.

Coach Megan Hinchley, who has been training Ravi since the start, said he was a role model for ageing healthily.

"It just shows that life doesn't stop when you get older, that you can continue to have goals and to have purpose and to push yourself," she said.

"You never have to stop giving things a go and you never know where they might take you."

Read more: https://ab.co/48ngcW6

Get the news that matters to you straight from the source. Download the ABC NEWS app: https://ab.co/abcnewsapp

25/09/2025

represent! We were fortunate to all attend the last weekend and participate in some worthwhile roundtables

22/09/2025

🔵Starting next week at Seaside Health Club!

🔵Get in quick & give Romy Cook a call to secure your spot!

22/09/2025

More good reasons to commit to exercise!

Scientists have, for the first time, linked exercise with a particular protein in the blood that is associated with brain health.

21/09/2025

22/08/2025

Protein ✔️ carbs ✔️ good fats ✔️ flavour ✔️
Sweet potato chips with slow cooked chipotle chicken, salad and guacamole with
Macros ? Who cares !