Hayley at Bespoke Female Fitness

24/09/2025

Have you locked your Term 4 Personal Training sessions in yet?

Personal training is a great option for you if you have specific goals that you would like to achieve with your health and fitness, have a specific time when you would like to complete your workout, don't like crowded gyms, or would like specific guidance on your technique or workout plan!

My passion is working with women over 40 (but yes, I do work with younger women as well ☺️) who want to feel stronger and more confident as they move through midlife!

We offer a free consultation chat in our studio where we discuss your health history and future and make a plan from there.

If you are looking for PT in Term 4, please get in touch!

22/09/2025

Join me for Mat Pilates tomorrow morning at 9:30am! Book below

https://gymcatch.com/app/provider/8338/events/6911951

21/09/2025

https://www.facebook.com/61569161039830/posts/122148454736638701/

Week 1 of school holidays are upon us, but we are still working hard and having a good time at Bespoke! Book your classes in for the week ahead to ensure you don't miss out on a spot 😊 Booking link below

https://gymcatch.app.link/download

18/09/2025

🌿 MOVE into Menopause – 8 Week Introductory Program 🌿

Menopause isn’t the end of your fitness journey—it’s the perfect time to focus on strength, nutrition, and wellbeing tailored to your changing body. ✨

This program is specifically designed for perimenopausal and menopausal women to help you:

✅ Stay strong and confident
✅ Optimise your nutrition for energy and hormone balance
✅ Build sustainable habits with expert guidance and support.

What’s Included:
• 30-min Goal-Setting Session
• 15-min Weekly Check-ins
• 30-min Weekly Personal Training Session
• 3 x Inbody Scans
• 8 Week Fitness Plan
• Nutrition Analysis & Recommendations
• Move Into Menopause Wellness Guide
• Menopause Nutrition Support Guide
• Professional Support & Encouragement

💰 Pricing Options:
$899 upfront (with PT) / $599 upfront (no PT)
or $125/week (with PT) / $89/week (no PT) for 8 weeks

📞 Contact Hayley: 0437 294 171
📧 Email: bespokefemalefitness@outlook.com

✨ Take the next step toward feeling strong, supported, and empowered

14/09/2025

https://www.facebook.com/61569161039830/posts/122147750468638701/

Good morning everyone and happy Sunday! Don't forget to book those classes for this week!

See you in the studio

https://gymcatch.app.link/download

11/09/2025

I have been feeling the effects of perimenopause for about 7 years.

At first (around the age of 39), something just felt different. I couldn't pinpoint what it was, but I just didn't feel myself. Now, looking back with the knowledge that I have, I can see that this was the start of some changes in my body.

Heading towards my mid-40s, the training that I had previously been doing and the way I was eating was no longer working for me. I was gaining weight, not handling stress overly well, was irritable, and had a whole host of other symptoms. During that time, I decided enough was enough and decided to educate myself on what was happening to my body and what it now needed to feel good. I did 3 peri and menopause specialisations from beginner to advanced specialists and have spent my time over the last few years researching and trialling different things.

Around November last year, I decided to start with a plan I had devised for myself (based on research) and stick with it no matter what for at least a year.

I did an Inbody Scan and started at 33% fat and 23kg of muscle. The first 6 months, my progress was very slow. I would lose small amounts of fat and gain 100g of muscle here and there only to lose it again the next month. I so wanted to give up during this time. But I also wanted to show that it could be done. So, I stuck with what I had planned for myself. Then, at around 7 months, I started to push myself that little bit more. Slowly but surely, I started to lose more fat. But even better than that, I started to gain more muscle, and my bone density really started to increase.

Today, I decided to take a pic (as you don't always notice the changes in yourself). And I can see the changes!

Some of my key improvements are:

✅️ I have lost 12% body fat (6kg of fat)
✅️ I have gained 3kg of lean muscle mass
✅️ Bone density has gone from 2.3kg to 2.8kg
✅️ Visceral Fat has gone from 10 to 5
✅️ I have gotten so much stronger and can lift so much heavier now - even more than I could lift in my 30s.

I know that peri and menopause are such a hard transition, but it definitely can be made easier if you educate yourself and know what you are doing! And HAVE PATIENCE!

If you are looking for help, I love working with ladies during this phase of life because YOU CAN DO IT! Feel free to get in touch if you need help and we can book you in for a free consult ☺️

11/09/2025

If you are in your 30s or early 40s...take a read!

https://www.mamamia.com.au/decade-of-critical-health/?fbclid=IwdGRjcAMu_yZjbGNrAy7-lmV4dG4DYWVtAjExAAEevBsKHhT0buIvEPFHAp1wbo2FmCr8OrfISMjAWcce1RU7uNQVPEK15zXQJxk_aem_79emz3cd70aI99TsRWbcVg

If you’re about to turn 36, we need to talk.

10/09/2025

07/09/2025

Join us this coming week for your favourite classes! Book in via the Gymcatch app:

https://gymcatch.com/app/provider/8338

Please note Bounce will now be 7:45am every Saturday ☺️

31/08/2025

Happy Sunday, everyone! We have another amazing week of classes for you coming up 😀 Jump on and book yours now!

https://gymcatch.com/app/provider/8338

29/08/2025

https://www.facebook.com/reel/1469890261022794/

24/08/2025

Hi guys,

I have some PT or small group sessions available this week (see the pic below).

Flick me a message to book your spot in ☺️