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We're leading a movement to empower people over the age of 40 by helping them become healthier, fitter and more confident 💪

❌ Without unrealistic diets.
❌ Without spending hours in a gym.

🏠 All from the comfort of home.
🎥 Delivered Live.

18/11/2025

𝐖𝐡𝐲 𝐖𝐨𝐦𝐞𝐧 𝐎𝐯𝐞𝐫 𝟒𝟎 𝐍𝐞𝐞𝐝 𝐏𝐫𝐨𝐩𝐞𝐫 𝐖𝐞𝐢𝐠𝐡𝐭 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠

Before we dive in, it’s important to point out that we’re talking about 𝐩𝐫𝐨𝐩𝐞𝐫 𝐫𝐞𝐬𝐢𝐬𝐭𝐚𝐧𝐜𝐞 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐰𝐢𝐭𝐡 𝐞𝐧𝐨𝐮𝐠𝐡 𝐰𝐞𝐢𝐠𝐡𝐭 𝐭𝐨 𝐬𝐭𝐢𝐦𝐮𝐥𝐚𝐭𝐞 𝐦𝐮𝐬𝐜𝐥𝐞 𝐠𝐫𝐨𝐰𝐭𝐡. Simply picking up 1–2kg dumbbells or doing light, repetitive movements will not create the kind of strength, tone, fat-loss, or metabolic benefits listed below. You need 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬𝐢𝐯𝐞 𝐨𝐯𝐞𝐫𝐥𝐨𝐚𝐝, real resistance, and structured training — exactly what we coach our members through.

⏱️ 𝟏. 𝐇𝐨𝐰 𝐌𝐮𝐜𝐡 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐘𝐨𝐮 𝐍𝐞𝐞𝐝 𝐟𝐨𝐫 𝐑𝐞𝐬𝐮𝐥𝐭𝐬 –
For women over 40, 𝟐 𝐬𝐞𝐬𝐬𝐢𝐨𝐧𝐬 𝐩𝐞𝐫 𝐰𝐞𝐞𝐤 is enough to 𝐦𝐚𝐢𝐧𝐭𝐚𝐢𝐧 your current strength and muscle tone.
But if you want to actually 𝐢𝐦𝐩𝐫𝐨𝐯𝐞, reshape your body, and build visible tone, you’ll need 𝟑 𝐩𝐫𝐨𝐩𝐞𝐫 𝐰𝐞𝐢𝐠𝐡𝐭 𝐬𝐞𝐬𝐬𝐢𝐨𝐧𝐬 𝐩𝐞𝐫 𝐰𝐞𝐞𝐤.

Most women start noticing 𝐬𝐨𝐥𝐢𝐝 𝐟𝐨𝐮𝐧𝐝𝐚𝐭𝐢𝐨𝐧𝐚𝐥 𝐜𝐡𝐚𝐧𝐠𝐞𝐬 𝐚𝐫𝐨𝐮𝐧𝐝 𝟖–𝟏𝟐 𝐰𝐞𝐞𝐤𝐬, with the biggest transformations happening between 𝟏𝟔–𝟐𝟔 𝐰𝐞𝐞𝐤𝐬 when consistency and progressive overload compound.

✨ 𝟐. 𝐌𝐚𝐢𝐧𝐭𝐚𝐢𝐧 𝐌𝐮𝐬𝐜𝐥𝐞 & 𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡 – After 40, we naturally lose muscle, which can lead to weakness and fatigue. Lifting weights keeps you strong and independent.
Walking, yoga or Pilates are great for general movement — but they do 𝐧𝐨𝐭 provide the resistance required to 𝐛𝐮𝐢𝐥𝐝 muscle tissue.

🔥 𝟑. 𝐁𝐨𝐨𝐬𝐭 𝐌𝐞𝐭𝐚𝐛𝐨𝐥𝐢𝐬𝐦 & 𝐁𝐮𝐫𝐧 𝐅𝐚𝐭 – More muscle = a higher metabolism. Strength training helps prevent stubborn weight gain and keeps you energized! Strength training can help counteract the drop in estrogen by reducing stress and inflammation, which can contribute to weight gain and mood swings — especially for those going through hormonal changes.

🦴 𝟒. 𝐏𝐫𝐨𝐭𝐞𝐜𝐭 𝐘𝐨𝐮𝐫 𝐁𝐨𝐧𝐞𝐬 – Lifting weights increases bone density, reducing the risk of osteoporosis and fractures as we age.

16/11/2025

𝗔 𝗟𝗜𝗧𝗧𝗟𝗘 𝗦𝗛𝗢𝗨𝗧𝗢𝗨𝗧 𝗧𝗢 𝗧𝗛𝗢𝗦𝗘 𝗪𝗛𝗢'𝗩𝗘 𝗛𝗜𝗧 𝗔 𝗕𝗜𝗧 𝗢𝗙 𝗔 𝗙𝗨𝗡𝗞 𝗔𝗧𝗠

This feeling isn’t failure.
It’s evidence that you’re finally holding yourself to a different standard.

You’re noticing the gap between the person you want to be and the habit you’re unlearning.

That discomfort is literally the birth place of change.

No behaviour shift feels clean and perfect the first few months.

Anyone can smash one perfect month.

What actually rewires habits?
The ability to say:

“Alright, not ideal — but I’m still on.”

* You’re still walking
* You’re still hydrating
* You’re still trying to eat properly
* You’re still going into Monday with a plan
* You haven’t spiralled
* You haven’t written off the month
* You’re recommitting tomorrow
* You’re building the scaffolding for success

That’s what progress ACTUALLY looks like.

Not clean.
Not perfect.
Messy but intentional.

Keep showing up!
You got this 👊

15/11/2025

𝗙𝗜𝗧 𝗚𝗥𝗔𝗡𝗗𝗠𝗔 💪💪💛

Just wanted to share this absolute gem of an interview with one of our newest members this year — Kerry Radford.

Kez has chipped away and dropped 15kg over 9 months. It’s been a slow burn with many challenges along the way but she’s kept her eyes on the prize the whole way through. And she’s done it while navigating some big life challenges:

💪 Overcoming a severe mental health setback last year — and choosing to push through without medication (her personal choice) knowing that getting her body back in functional shape would be the best long-term medication.

💪 Slower weight loss due to a changing body and hormones (she’s just welcomed her second grandchild 👏❤️)

💪 Dealing with months where the scales went back up and needing to recalibrate and tweak things along the way

Thanks for the inspo, Kez. You’re a weapon 💪✨

15/11/2025

This is me with my little girl Lily.

This memory just popped up on my feed and it struck a chord for me because we often see so many of you on screen with us each week during your online workouts with your munchkins watching (pestering!) and cheering you on.

So when you’re doing your next workout and you feel it’s being hijacked by your little ones, don’t forget the good example and the message you’re sending in the process.

Monkey see monkey do 🤪🫶

04/11/2025

Apologies in advance guys but this is going to be a big post and it’s probably the most important post you need to read this year if you are genuinely trying to change your body shape.

Most people initially join our program with one key goal - to get their weight under control and feel more confident in their body. That first phase generally takes around 26- 36 weeks, but depending on your personal circumstances / hormonal imbalances, it can take longer - and that’s perfectly okay.

This stage is all about fat loss and foundation building. It’s where we teach the body to respond again by creating structure and consistency with training, nutrition, sleep, and stress management. It’s about rebuilding trust with your body and establishing habits that can actually last.

For some people, especially those dealing with hormonal changes, high stress, disrupted sleep, menopause, or demanding work schedules, this phase can stretch out to a year or even two. That doesn’t mean you’re falling behind - it just means your body needs more time to adapt and find balance. Fat loss isn’t a linear process, and everyone’s pace is different.

It’s also why it’s not a race. When you move at a pace your body can handle, you’ll build progress that’s sustainable - not fleeting.

Once that foundation is set, we transition into Phase 2, which focuses on building lean muscle, tone, and strength. This stage usually runs for another 20 weeks and is where the real sculpting happens. You’ll start to notice more shape, firmness, and definition as your body composition continues to evolve.

The biggest challenge we see today is that social media and airbrushed photos create unrealistic expectations about how fast change should happen. True transformation isn’t achieved in 8 or 10 weeks - it’s built through months (and often years) of steady, consistent effort and respecting your own process.

The graphic below shows how these two key phases each contribute differently to your body’s overall look and feel.

𝗣𝗵𝗮𝘀𝗲 𝟭: 𝗧𝗵𝗲 𝗙𝗼𝘂𝗻𝗱𝗮𝘁𝗶𝗼𝗻 (𝟮𝟲-𝟯𝟲+ 𝗪𝗲𝗲𝗸𝘀)

This is the fat loss and metabolic reset phase.

The focus is on teaching your body to become more metabolically efficient - burning fat, improving energy, and stabilising hormones.

𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗳𝗼𝗰𝘂𝘀:

• A blend of weight training and high daily step counts to increase overall calorie expenditure.

• Building consistency in workouts rather than chasing intensity too early.

𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗳𝗼𝗰𝘂𝘀:

• Creating a calorie deficit.

• Building habits that support long-term results - hydration, sleep, and recovery.

During this phase, your mindset and lifestyle start to shift. You’ll feel more energetic, more in control, and start seeing steady physical changes. For some, this phase takes six months; for others, depending on hormones, stress, or lifestyle factors, it may extend up to one or even two years - and that’s completely normal.

𝗣𝗵𝗮𝘀𝗲 𝟮: 𝗧𝗵𝗲 𝗦𝗰𝘂𝗹𝗽𝘁𝗶𝗻𝗴 𝗣𝗵𝗮𝘀𝗲 (𝟮𝟬 𝗪𝗲𝗲𝗸𝘀)

Once the foundation is built, we move into strength, tone, and shape development. This is where your body composition really changes - muscles firm up, posture improves, and you start to see clearer lines and definition.

𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗳𝗼𝗰𝘂𝘀:

• Weight training becomes the main driver - heavier, more structured, and progressive.

• Walking is still beneficial for overall health, but it’s no longer the central focus.

𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗳𝗼𝗰𝘂𝘀:

• The emphasis shifts from calorie counting to protein intake and recovery.

• Eating enough to support muscle growth and performance, not just to maintain a deficit.

• Understanding how food becomes fuel for strength, shape, and energy rather than just a tool for fat loss.

This phase is where your hard work pays off — the body you built in Phase 1 now takes on real shape and athletic tone.

Both phases are essential. One lays the foundation; the other refines and defines it.

So take your time, trust your body, and remember - it’s not a race. Everyone’s journey moves at a different pace, and that’s exactly how sustainable change is made.

25/10/2025

Credit where credit’s due 👙💪👏

Just wanted to share the amazing results from one of our newest members,Nga Vu, who’s just completed a full 26 weeks with us.

Nga has rarely missed her 6am workouts (3 per week!) and has been an absolute student of the game when it comes to her nutrition.

A single mum and busy working professional (financial planner), she’s put her health and fitness first for the past 26 weeks — and as you can see from the before and afters, she’s a completely different person inside and out.

Love your work Nga. Thanks for the inspo 💪🔥

“The average plan you follow all year round is better than the perfect plan you quit after 10 weeks.”

23/10/2025

With the theme of the month being stretching I’d like everyone to hit the spikey ball for a few minutes before all classes this month. You can thank me later! 👌👌👌

23/10/2025

Fit Over 40:
Stronger, Healthier, Happier—Because Age is Just a Number! 💪 🎉

18/10/2025

Appreciation post 🙌

Our Co-Director Caitlin is the unsung hero behind our brand. She is one of, if not, the main reason we have been able to shift our business online and find ways to innovate and continue to add value in what has been a complicated landscape for health and wellness since the COVID pandemic.

A family lawyer by trade but her heart has always been in helping others and her environment. Don’t get me started on her affinity for saving the all of the fish in the ocean!

Thanks for all that you have done and continue to do to make our platform come to life Caitlin ❤️❤️

11/10/2025

📆 Pencil in a solid 45min sweat session this Saturday folks!

Non stop boxing, knees, elbows and kicks to sweat out all the week’s bad decisions! 👊💥

⏰ 8am start

🎥 The recording will go up for those who miss the live class.

23/09/2025

𝗠𝗘𝗘𝗧 𝗬𝗢𝗨𝗥 𝗘𝗫𝗣𝗘𝗥𝗧 - 𝗗𝗔𝗩𝗜𝗗 𝗕𝗥𝗨𝗠𝗟𝗘𝗬

Starting out as a qualified personal trainer @ 18yrs of age, David developed a passion for helping and motivating teams of people very early.

Through his early & extensive involvement in team sports (playing VFL level football) and his time spent in the Australian Army, David had a sound grasp on team dynamics and the importance of health & fitness in the team environment.

Accepted into the Country's most prestigious Military Academy in 2000 David underwent thorough Military style training and developed a strong sense of group dynamics and an unwavering commitment to physical fitness. He was awarded the best at physical training during his recruit wing basic training.

After leaving the Army, David re-established his passion for personal training in Melbourne in 2003 with the Ascot Vale YMCA. In 2004 he joined forces with Paramount Boot Camps and was a senior instructor for what was the largest bootcamp program in the southern hemisphere in 2004-2005, setting a record of 240 participants in one of their 5 week courses.

Combining his military experience and passion for people, he learnt the art of tailoring group fitness sessions to a wide variety of people. During this time David also began teaching aerobics throughout Melboume and quickly became well known as one of Melbourne's most sought after instructors. By 2006 David was a senior trainer in a wide variety of group programs including Freestyle Step, Spin, Freestyle Power Bar, Tai Bo, Boxacise, Corporate Bootcamps & Les Mills programs including Body Pump, RPM Cycle and Body Combat - of which he became a state presenter and instructor mentor.

During 2006 David had established himself as one of the Elite Group Exercise instructors in Australia and travelled the country with the Les Mills Aerobics Team presenting world class aerobics classes. Sponsored by Nike, he delivered intensive weekend training modules for the Les Mills Body Combat Program and later that year presented at Filex Sydney - the fitness industry's premier trade show.

30/08/2025

How’s this for a proud trainer moment 🙌🔥

From struggling to do a single crunch to smashing them out like the Duracell bunny in just 6 months 💪🐇⚡️

At the start of the year, Kim was nearly 20kg heavier and stuck in a toxic cycle. She backed herself, trusted the process, and the results speak for themselves.

This is exactly why we built this program ❤️
Kim—you’re an inspiration. 👏👏👏

Address

757 Bourke Street
Melbourne, VIC
3008

Telephone

+61433222189

Website

http://www.groupexercisetherapy.com.au/

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