Feelgoodfitness WithColette

22/09/2025

What it is: Ever wonder why your body keeps getting stronger when you work out? It's all thanks to something called Progressive Overload.

Simply put: Progressive Overload means you slowly make your workouts a little bit harder over time. This gentle challenge tells your muscles they need to grow and adapt. If you do the same exact workout every single time, your muscles have no reason to change.

Why Progressive Overload is Your Fitness Superpower:
It’s the main reason you see real changes!

📈 You Keep Getting Stronger: Your muscles get used to what you ask them to do. By slowly adding more weight, more reps, or making an exercise a bit harder, you force them to adapt and get stronger and bigger.

🏋️ Avoids Hitting a Plateau: If you always do the same thing, your progress stops. Progressive overload keeps you moving forward, so you don't get stuck at the same fitness level. It helps you keep improving!

⚡ Builds Confidence: Seeing yourself lift heavier, do more reps, or master a harder version of an exercise is a huge confidence booster. It shows you what your body is capable of and keeps you motivated!

🧠 Helps Your Body Adapt: This principle isn't just about muscles; it helps your entire body (bones, tendons, even your brain!) get stronger and work better over time. It makes your body more capable!

🗓️ Makes Your Workouts Smarter: Instead of just working out hard, you're working out smart. It gives your training a clear goal and direction, making every session more effective.

Progressive Overload is your roadmap to continuous growth. Small, smart changes add up to big results! Don't be afraid to gently challenge your body to become its best version!

Figuring out how to add progressive overload to your workouts can be tricky. If you want a clear plan tailored to your goals and fitness level, reach out to me! I can show you how to safely challenge yourself for amazing results.

At Feel Good Fitness with Colette, we constantly strive to challenge our bodies - physically and mentally, which is why we are seeing great improvements in overall fitness, strength, co-ordination, balance and of course in Mental Health. Curious?
Get in touch below. It's never to late to start.

21/09/2025

It's MANGO TIME. YAY.
Please support the Feel Good Fitness with Colette Fundraiser.
If you love mangoes here is your chance to indulge in fresh juicy Kensington Pride mangoes and support this fundraising drive at the same time.
I have run this fundraiser for way over 10 years now, and feedback has always been magnificent. We had the freshest, most delicious fruit delivered direct from the farm. Over the years local communities have benefited from our donations, and this year funds will once again support Youth Mental Health as this is a cause very close to our family’s heart.

Please Note: Mango prices may be quite high again this year due to the rising cost of growing mangoes, so you will be saving heaps by helping this awesome cause. And if you know anything about mangoes - these mangoes will be much harder to find in the shops.

Let’s support the farmers who are taking another massive hit this year - Each tray will hold 7kg (between 12 and 22 mangoes).
Cost per tray $28 (plus $1 transaction fee). What a bargain.

All orders must be returned and paid for by Sunday 26th October 2025. Delivery is expected in either the last week of November or the first week of December and will be confirmed closer to the middle of November. (If there is enough interest, we will once again have a second delivery date around the third week of December.)

Please help us by sharing this post, and let's make this a big one.

For all questions and a digital link for payments, please contact Colette 0418 454 352.

Thank you. We are looking forward to celebrating Mango Season.
Link: http://linktr.ee/feelgoodfitness

15/09/2025

Menopause represents not only the end of one stage of life but the beginning of another. It’s a time of transformation, physically, emotionally, and mentally. While this phase may present challenges, it also offers an opportunity to reassess your health, make positive lifestyle changes, and build a stronger foundation for long-term well-being.

Menopause is a new chapter - embrace the change and your inner strength.
So how do we know though, whether we are nearing perimenopause or menopause? More often than not, women experience some form of symptom/s way before they actually become aware of them being related to this stage of your life. Did you kow there are about 76 symptoms that could all be indicators for your body beginning to change, and that some of these can be experienced as early as during the 30s?

If you are wondering whether you are or might be entering the stage of perimenopause - why not keep a little bit of a record for a while. This may also help your health professional to guide you into the right direction.

Send me a "tracker" if you like my symptom tracker sent to you. :)

Call now to connect with business.

12/09/2025

Our current timetable offers something for everyone. No workout is ever the same - are you ready to throuw yourself into the countdown towards the end of the year?
Comment below.

11/09/2025

"Be kind, for everyone you meet is fighting a harder battle." – Plato

Sometimes the struggles people carry aren’t visible to the eye. A smile, a kind word, or even patience can make all the difference. Choose kindness—it costs nothing but has the power to heal.

10/09/2025

With Love

10/09/2025

Spiced Lamb Meatball Fattoush

Ingredients
500g lamb sausages, casings removed
2 tbs extra virgin olive oil
1 tbs za’atar
400g can chickpeas, drained, rinsed
1 large white Lebanese bread round
3 radishes, trimmed, thinly sliced
1 Lebanese cucumber, halved lengthways, sliced
2 tomatoes, chopped into 1.5cm pieces
1/3 cup fresh mint leaves
2 baby cos lettuce, trimmed, quartered lengthways

Red Wine Vinegar Dressing
2 tbs extra virgin olive oil
2 tbs red wine vinegar
1 tbs honey
2 tsp za’atar

Method
Preheat oven to 200C/180C fan-forced. Using 2 tsp of sausage mixture at a time, roll into balls. Place on a large plate.
Heat 1 tbs oil in a large non-stick frying pan over high heat. Add meatballs to the pan. Cook, stirring occasionally, for 5 minutes or until browned. Add za’atar, chickpeas and 2 tbs water. Cook, stirring occasionally, for 3 minutes or until meatballs are cooked through. Season with salt and pepper. Remove from heat.
Meanwhile, place Lebanese bread round on a large baking tray. Brush with remaining oil. Bake, turning halfway through, for 6 minutes or until golden and crisp. Set aside for 3 minutes to cool. Break into shards.
To make the red wine vinegar dressing, place all ingredients in a screw-top jar. Secure lid. Shake until well combined.
Combine radish, cucumber, tomato and mint in a large bowl. Arrange lettuce in serving dishes. Top with radish mixture, sausage and bread. Drizzle with dressing. Serve immediately.

**This recipe was created by Charlotte Binns-McDonald for Super Food Ideas.

09/09/2025

Toning is one of the most misunderstood goals in fitness. The truth?

Toning = losing fat + building muscle.

Doing endless reps with pink dumbbells may feel productive, but unless you challenge your muscles, you won’t see change.

Why light weights + high reps aren’t enough:

They improve endurance, but not muscle size or shape

If the weight isn’t challenging, your body doesn’t adapt

You won’t burn more fat unless your metabolism increases (which requires muscle)

What you need instead is consistent and progressive overload — slowly increasing weight, reps, or difficulty - and in all sorts of combinations.
As our bodies age, we need to do everything to avoid loosing muscle tissue as well as bone density - an unfortunate by - product of aging.

At Feel Good Fitness with Colette we have been following these principle for many years, which is why our participants experience less larger fluctuations in body weight.

Want to find out more? Comment below - let's age well together.:)

And in case you are wondering!
Muscles don’t make you bulky — they shape your body and improve strength, metabolism, and joint health.

08/09/2025

One of the most commonly experienced symptoms of perimenopause and menopause is aching joints and muscles. Yes, you may have been training hard, you may be injured. However, if you have found yourself waking up one morning with shooting pains in the feet or knees or even shoulders or back without having any obvious explanation for the cause, you may in fact not be suffering basic wear and tear.
Science has shown that younger female athletes experienced more knee joint injuries during the part of their menstrual cycle when estrogen is at its lowest. WOW.
So here it is:
When women are nearing midlife, there is often a significant rise in achwes and pains (is that you?). The lowering levels of estrogen are the trigger for rapid build up of uric acid in our bodies. Inflammation rises at a large rate, and many women experience a level of gout, that is unknown to most of us as we tend to expect gout only to appear in toes. Uric acid build up happens due to our kidneys not clearing it fast enough any more, and if you may be most effected if your insulin levels are high, your diet is high in acidics (high protein intake and red meat) or if you are taking certain medications, which can cause dehydration. Yes, our kidneys age too, and an incomplete uric acid clearing may cause a build up of tiny crystals that stay in your body and contribute to inflammation levels going up.
In addition, the combination of high uric acid build up and low Vitamin D levels are often resulting in the diagnosis of arthritis.
Can you do something about this pain?
Yes. Let's talk.

07/09/2025

07/09/2025

Aching joints, and/or swelling around joints are amongst the most commonly experienced symptoms of perimenopause and menopause.
Drop a 👍 if ytou are a woman in your 30s, 40s an beyond.

06/09/2025

A workout that had something for everyone. This week was hard for everyone. Today, we got rid of the exhausting Winter months. I love my Feel Good Community.