Rella's Strength & Wellness Hub

20/07/2025

Never any excuse not to move your body

90K likes, 2934 comments. “The Paralympics never cease to amaze me ❤”

17/07/2025

Education is at the heart of everything I do at Rella’s, not just for the members, but also for me as a coach. I’ve finally completed Dr Stacy Sims’ menopause course to future-proof myself and better support my community.

For too long, menopause has been a taboo topic, brushed aside with dismissive comments like ‘she’s moody’ or ‘it’s just something we go through.’ But it’s so much more than that. Speaking from experience, I wasn’t prepared for peri- or post-menopause; it came out of nowhere. Looking back on the past eight years, so much now makes sense. I wish I’d dived deeper into understanding menopause earlier, instead of just skimming the surface and trying to ‘ride the storm.’

My journey through HRT (or MHT, as it’s becoming known) was a tough one. I trusted a medical professional who wouldn’t listen to me or my symptoms, and I was on a cookie-cutter MHT replacement. Eventually, I took myself off it and explored alternatives, and the difference has been life-changing. No hot flashes, no brain fog, improved mood. I’m still tweaking and learning, because every female body is different, and let’s face it, continually changing, what worked 12 months ago changes with the hormone changes.

The female body is extraordinary; what it transitions through is nothing short of incredible. If I could give my younger self advice, it would be this: educate yourself, prepare your body and mind, and honor every step of the journey.
While completing this course is a milestone, it’s just the beginning. There’s so much more to learn, and I’m committed to revisiting and deepening my knowledge so I can guide both women and men to understand and openly discuss menopause, rather than ignoring it and hoping it will pass, it may just save lives and relationships.

Let’s break the silence, embrace the conversation, and empower ourselves and each other. 💪✨ ”

15/07/2025

Breathing is such a powerful part of your movement journey; let's face it, without it, you wouldn't be alive 😀

Many have a love-hate relationship with running. I loved running; it was my freedom and escape from life along the bay trails and in nature. I learned breathing techniques to flow through the KM, and I felt fantastic.

My knowledge on breathing through movement has transferred into kettlebell sport to improve my mental and physical health

This is a great conversation with Vanessa Leone - Movement Therapist, and Rory Warnock

I hope this helps you find your joy again and get out there to run, or simply move your body

Summary:In this conversation, Vanessa Leone and Rory discuss the challenges and benefits of running and breathwork. Vanessa shares her struggles with running...

15/07/2025

We all love having a laugh!

But in all seriousness, this heading riles me up. 🤬

"As if we needed any more excuses to skip the gym"

I spend my days encouraging the community to prioritise movement and regular gym visits. However, content like this gives going to the gym a bad name.

The gym isn't about athletics or aesthetics, it should be about your overall health and wellbeing, especially those over 40 it is a MUST to future-proof yourself.

If this person had the proper guidance, she would have been shown a simpler, safer way for her to learn a pull-up without a band. This is one of the downsides of going to a large gym chain: a lack of guidance and the business capitalising on this person's misfortune for clickbait.

Rella's prides itself on educating its members on safer ways to move within their abilities, move with purpose, for a purpose. If you are scared of the gym or don't know what to do, we have your back.

The gym can be a great place and space to come for all aspects, so please don't be detered by these type of clickbait videos.

03/07/2025

There are few things women like to talk about less than menopause. But to optimize your health and fitness results during this critical time, you need to think, and yes, talk about it. Your body is going through many drastic changes that, among other things, will have an effect on your ability to tr...

03/07/2025

An excellent podcast for those who are heading into menopause
It's a minefield out there of information.
DR Tamsin Lewis and Dr Stacy Sims are some of the leaders in the world of Menopause

Listen to Get-Fit Guy - 463 - What Type of Exercise is Best During Menopause? by QuickAndDirtyTips.com on Podcast Addict. How can menopausal and perimenopausal women exercise to avoid "middle-age spread?" We talked with physician and triathlete Dr. Tamsin Lewis to find out. Read the transcript at: h...

22/06/2025

We look forward to welcoming Strength Sports Australia to our studio hosted by Melbourne Kettlebell Sport

30/05/2025

💚 Day 30

🌱May you do something today that your future self will thank you for.🌱

I hope that over the past month, there was something that your future self will thank you for.

Every choice you make today is a seed planted in the soil of your future. The actions you take, no matter how small, have the power to shape the person you’ll become and the life you’ll live. It’s easy to get caught up in the demands of the present, but the future is built in these moments through the habits you form, the risks you take, and the care you give to yourself and others.

Future-proof yourself! with intention, you’re gifting your future self with opportunities, growth, and peace. Whether it’s prioritising your health, learning something new, or simply taking a moment to reflect, these small acts compound over time, creating a life aligned with your highest potential.

So today, take a step, just one, that your future self will look back on with gratitude. Invest in your well-being, nurture your dreams, and honour the journey ahead. Your future self is cheering you on, knowing that the choices you make today are paving the way for a brighter tomorrow.

My future self will thank me for getting on a plane today to head to Italy, its my happy place and where I get to represent my country again.

29/05/2025

💚 Day 29

🌅 "May you become the inspiration and not wait for it. 🌅

Inspiration isn't something you wait for; it's something you create. It begins the moment you decide to take action, no matter how small or imperfect. Action is the spark that ignites momentum, and momentum is what transforms dreams into reality. Think of it like a flywheel: at first, it takes effort to get it moving, but once it spins, it gains its energy, making progress feel almost effortless.

When you act, you create new neural pathways in your brain, rewiring your thoughts and building patterns that align with your goals. Each step forward reinforces your belief in what's possible, creating a powerful feedback loop that propels you toward your desires. And as you grow, you naturally inspire others—not by waiting for the perfect moment, but by showing what's possible through your journey.

So today, don't wait for the world to inspire you. Take that first step, no matter how small, and let your actions light the way for yourself and others. You are the inspiration you've been waiting for.

27/05/2025

💚 Day 28

🌅 "May you do no harm, but take no crap. 🌅

Boundaries are the foundation of self-respect. They define where you end, and the world begins, protecting your energy, values, and peace. Yet, setting boundaries isn't about building walls; it's about creating bridges of mutual respect.
When you honour your own needs while remaining kind and compassionate, you embody strength with grace. You teach others how to treat you, not by force, but by example. And when you stand firm in your truth, you empower not only yourself but also those around you to do the same.
Remember, boundaries aren't selfish; they're essential. They allow you to give from a place of abundance, not depletion. So, today, may you stand tall, speak your truth, and protect your peace, knowing that doing so is an act of love for yourself and the world.

27/05/2025

💚 Day 27

🌅 "May you do something imperfectly than do nothing flawlessly. 🌅

Perfection is a myth that often keeps us from starting. It whispers that we're not ready and need more time, skill, and certainty. But the truth is, life doesn't wait for perfection—it rewards action. Every imperfect step forward is closer to growth, learning, and becoming.
When you embrace imperfection, you embrace the process. You allow yourself to stumble, to learn, to adapt. You permit yourself to be human. And in doing so, you unlock the beauty of progress—the kind that's messy, raw, and real.

So today, let go of the need to get it all right. Take that first step, however small or uncertain it may feel. Write the messy draft. Speak the unpolished words. Try the thing you've been putting off. Because something, no matter how imperfect, is always better than nothing.
Remember, the future isn't built in flawless leaps, it's crafted in imperfect, courageous steps. And every step you take, no matter how wobbly, is a testament to your strength and willingness to grow. 💚"