Health and Fitness by Meredith

Health and Fitness by Meredith Clinical Exercise Physiologist
Exercise is medicine
Triathlete in training
Exercise during pregnancy
No ACL No worries
Dance is a sport

Haven’t posted in a while. Here was Sunday’s post session photos. Cat cows look a bit different with a toddler 😂 start t...
20/04/2026

Haven’t posted in a while. Here was Sunday’s post session photos. Cat cows look a bit different with a toddler 😂 start them young!

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Great session this morning fellas 💪
20/03/2026

Great session this morning fellas 💪

Stretching after your session is a must! Even Victor's on the stretch. Static stretching helps with muscle recovery, red...
27/02/2026

Stretching after your session is a must! Even Victor's on the stretch.

Static stretching helps with muscle recovery, reduces cramping and DOMS, and normalizes blood lactate. Don't forget to breathe deeply to lower heart rate, blood pressure, and cortisol. Give yourself 10 minutes for stretching.

21/02/2026

Whole body HIIT workout - pregnant lady friendly (regress where needed)

40 sec work, 20 sec rest (beginners go 30:30, advanced go 60:30)
Complete 2-3 rounds
1. Shoulder squeezes with band
2. Wall frogs - pregnant (rest where needed)
3. Glute bridge with band - if uncomfortable when pregnant go with monster walks
4. Push ups - pregnant from knees and reduce range
5. Ab circles - pregnant either plank hold for small bursts (with or without ball from hands)
6. Squat with upright row
7. Halos
8. Shoulder taps

If keen do 9 & 10
9. Running/jogging
10. Hopping on the spot (change feet at half way)

Have fun! Tell me how you go!
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Still running at 17 weeks pregnantStill monitoring my HR (heart rate below 157bpm) and RPE (about 7-8/10)I still feel fi...
31/01/2026

Still running at 17 weeks pregnant
Still monitoring my HR (heart rate below 157bpm) and RPE (about 7-8/10)
I still feel fine
I make sure I’m hydrated and have snacks before I run

Great HIIT session this morning boys!Can you spot Victor?And doesn’t he put us to shame with his gorilla crawls!
30/01/2026

Great HIIT session this morning boys!
Can you spot Victor?
And doesn’t he put us to shame with his gorilla crawls!

Here I am, 10 weeks pregnant enjoying a super sprint triathlon in December 2025.Key points:- I was already doing triathl...
27/01/2026

Here I am, 10 weeks pregnant enjoying a super sprint triathlon in December 2025.

Key points:
- I was already doing triathlons before I was pregnant
- I made sure I was well hydrated before and throughout the event
- I made sure I was well fuelled before, during and after the event
- I made sure I kept my heart rate below 85% of my maximum heart rate
- I felt like I was taking it easy

Fast forward to 16 weeks, I am still running and swimming when I get time. I still monitor my heart rate and effort (heart rate below 85% max HR and RPE 7-8)

This exercise plan is not new to me, I am healthy with no other health conditions that need to be taken into consideration, and I listen to my body.

Don’t be afraid to exercise while you are pregnant, seek advice from your GP and exercise physiologist if you need guidance.

💪 ❤️

23/01/2026

Another successful HIIT session
You know you want to join us next week!
7am
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Hey everyone, welcome back! I'm super excited to share my pregnancy journey with you all and give you a behind-the-scene...
07/01/2026

Hey everyone, welcome back! I'm super excited to share my pregnancy journey with you all and give you a behind-the-scenes look at what I'm learning. Each week, I'll be sharing exercise guidelines and tips tailored to each stage of pregnancy. Got questions about exercise physiology? Fire away! I'll be diving into topics like what exercise physiologists do, why they're a game-changer for health goals, and more. Stay tuned for video tips on knee rehab, lower back pain relief, pelvic floor health, boosting bone density, and exercising for mental wellness. Let's do this! I'm stoked to share my knowledge with you all this year!

Nice Sunday morning run. Running up hill through some grass slowed us down but we got it done ✅ 🐕 Thanks for always push...
22/03/2025

Nice Sunday morning run. Running up hill through some grass slowed us down but we got it done ✅ 🐕
Thanks for always pushing me

This morning I really didn’t want to go for my run. I could have easily given into my fatigue and low mood and not gone....
27/02/2025

This morning I really didn’t want to go for my run. I could have easily given into my fatigue and low mood and not gone. But then I realised if I don’t push myself today, it will take longer to achieve my goals. If I didn’t have my doggo looking sad at me, keeping me accountable then I might not have gone. I’m actually really happy that I went! My mood has lifted and I feel good about today.

On days when you don’t feel like doing your exercise, who motivates you to go? If you don’t have anyone to motivate you please DM me and I’ll happily be your cheer squad 🙌

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Address

102 Anzac Avenue
Redcliffe, QLD
4020

Telephone

+61434145518

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