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Fi Modderman - Fitness & Health Coach, Miskell Street, Rangiora (2025)

25/08/2025

Our brain loooooves to come up with all the stories about why today is NOT the day to exercise!

And despite being a PT and studying, then working in fitness from the age of 18 - I COMPLETELY get it.

Because exercise feels hard, it's uncomfortable and we're wired to move away from pain and towards pleasure!

But let's bust through a few of these exercise problems I see and hear daily...

Strength training will make you bulky: No. Not it won't. It will 'tone' (urgh, I so hate that word!) your muscles, making them stronger, firmer and overall, making YOU more capable of doing all the fun sh*t in your everyday life!

Copying workouts designed for 20 year olds: research has come a looooong way in recent years. We now know better when it comes to adapting exercise for the different decade we're in. As well as what serves women vs men, better. So let's do workouts that serve our 40-year-old+ body.

Stopping and starting because, motivation: I know you've heard this before, but you're almost NEVER going to FEEL motivated to exercise. Truly! The motivation comes when you start the workout. You will want to carry on. But waiting for that lightning strike moment? It'll keep you on the inconsistent loop forever.

Doing nothing instead of something because of sore joints: Yep, our joints age when our estrogen drops! Hands up if your shoulder is sore these days, for no real reason why!? But that doesn't mean you can't exercise. You can literally do EVERYTHING - all your lower body and abs. And just use either one arm for upper body exercises, or lighter weights within a pain-free range of movement on the sore side. Same goes for any sore joint. Most of my clients have some version of this issue, and all see improvement in time!

Prioritising everyone else's needs, then never having the time for exercise: Let me be as gentle but as clear as I can be. YOU MATTER TOO. Life will never not be full, chaotic, with everyone demanding your attention. Work your exercise time into this version of your life. You will be able to handle the stress (mentally and physically) much more than before! And, you are no less deserving than all those you love.

What else would you add to this list? Let me know in the comments!

💚

30/07/2025

How much longer are you going to keep putting yourself at the bottom of your priority list?

Telling yourself that you'll 'get to it' when life is less hectic.
When everyone else is settled.
When work is less busy.
When, when, when...

Because you know as well as I do, that life is just life!
It ain't never going to be a perfect time!
A right time.

So here is my reminder for YOU today:

You don't need a permission slip from your boss, family, partner or neighbour down the road in order to take care of YOU.

Because the honest truth is, no one else can put you first.

And if you don't take care of you...?

Then...?

So, what's ONE thing you can do today to bump yourself up on the list of priorities?
What action will you take to put yourself first?

A walk?
A workout?
A sweet, sweet afternoon nap??

Let me know in the comments below...

💚

28/07/2025

I have been in the fitness space since I was a teenager. I work all day with women as a personal trainer and coach.

I live and breath the benefits of exercise for changing your LIFE! Not as tool to lose weight - but for literally, all the magic it creates in your body, brain and whole-person well-being.

AND YET... I hate still having to put my shoes on and do.the.thing.

At heart, we all know why we struggle to get going. Because it's bloody uncomfortable!

It's MUUUUCH more comfy sitting on the couch, feet propped up on your coffee table and watching Netflix (or apparently I should be into Apple TV a friend told me the other day, because it's 'where it's at'. Lol).

However - literally NO ONE regrets a workout. (Unless of course you injure yourself, but we ain't talking about that sort of workout. You know that.) So next time you're struggling to go for that run, pick up those dumbbells, ride your bike or jump in the pool?

Remember what it feels like on the other side of it. It's the tool I use to stay consistent - let me know if this helps you!

💚

18/06/2025

When you're 42, and can happily stand and put your un**es on without falling or needing to sit down...

When you can easily get up off the floor...

When you have no problem lifting a heavy box down out of the storage cupboard...

When it's no effort to climb out of the seat of your car...

Nor when it's a piece of cake to step up on a high step walking a track...

It doesn't cross your mind that one day down the line, these things are either going to get challenging, or become impossible to do.

But trust me, after 20+ years in the fitness industry working with hundreds of men and especially women, with the eldest being 86 (so far!) 'Future You' needs 'Present You' to start exercising today.

She needs you to lift some weights once or twice a week.
To walk most days, or as much as possible.
To get her heart rate up for a continuous period.
To move her joints through the full ranges of motion.

So that Future You will continue to enjoy all the things that Present You is currently taking for granted.

I know you don't always FEEL like exercising.
I know you aren't always going to be MOTIVATED.

So let this be your best piece of fitness advice...

Do what Future You NEEDS you to do today.
Not what Present You FEELS like doing.

💚

25/05/2025

Why the eff should you exercise?
Workout?
Run?
Cycle?
Lift weights?
Swim?
Play pickleball?
Do yoga?
Pilates?
Tramp?
Etc etc...

So that you still have a body that allows you to do all the fun sh*t as you age.

In my world, you can cuss around me all you like.

But swearing that I don't tolerate?
Is when you mention you're 'too old'.

Because you will age, when you tell yourself you're 'too old', as that's when you will slow down and stop.

And where is the fun in that?

😉

💚

21/05/2025

Ever had one of those mornings where just putting on a sports bra feels like a workout?

You told yourself last night: “Tomorrow I’m back on track!”
But then your alarm goes off, your body feels heavy, your brain’s in a fog, and suddenly the idea of “showing up” feels completely out of reach.

And because you can’t do the whole workout… you do nothing.
Again.
And the guilt creeps in.
Again.

But let me tell you something, lovely…
This is the all-or-nothing trap.
And it’s what’s been keeping you stuck.

That second row in the image? That’s the truth.

Some days, you’ll show up at 100%.
Other days? You’ll drag your butt through 15%.
And sometimes it’s just putting your shoes on and walking around the block.
It all counts.

Showing up daily doesn’t mean doing it perfectly.
It means doing something.
And yes—it moves the needle.

Your consistency doesn’t have to be loud or impressive.
It just has to exist.

So next time you think, “what’s the point if I can’t do it all?”
This is the point.

💚

15/05/2025

Are you the sort of person who has the prickly sensation down your back, of nails on a blackboard (remember the days when there actually WERE blackboards!?), at the mere mention of 'going to the gym'??

Yeah, me too.

Not that there is anything wrong with gyms!

But for some of us, it is simply not the peanut butter to our jelly.

We must look after our precious muscle, which is going to help keep us physically young, doing the sh*t we love, well into our golden years.

So home strength workouts it is!

These are my top 5 reasons why home workouts are the best!

Zero travel time - because I can think of much better ways to use my time than driving to do a workout!

Total privacy - ain't no one got eyes on you unless you're into keeping those curtains wide open, lights on for all the neighbours to watch you pump those guns! 😅

Your pace, your rules - no waiting for gym machines, no one telling you to hurry up, just you, doing your own thing.

Kid/family friendly - no need for childcare! Workout when your babes are sleeping, or let them play while showing them how to lift heavy sh*t!

Wear whatever! - Seriously, you could roll out of bed, workout in your pjs or un**es, and no one is going to be judging you for not doning Lulu's.

What would YOU add to this list of why home workouts are awesome?

💚

14/05/2025

When you have no energy, the absolute LAST thing you feel like doing, is exercise.

Right?

Like, who wants to go out for a walk, when the couch and Netflix is calling and sooo comfy!?

Let alone lift weights and put said tired body, through something as strenuous as throwing dumbbells around...

BUT - as hard as it is to get your butt off the sofa, exercise will GIVE you more energy!

Which is one of the biggest reasons I do it first thing in the morning.

It sets me up for the day with an abundance of bounce in my step, that I never have when I skip a workout.

Despite the fact that my brain would MUCH rather me stay in bed because, well, which woman over 40 doesn't want more sleep!? 😅

So if you're struggling with energy, the first step is to do a workout/walk/ride/any movement even when you absolutely don't physically feel up to it.

Then notice what your body says afterwards!

22/04/2025

What WOULD she thank you for today...??

Me?

For taking the time to get out in nature for a small river walk to a stony beach and back.
Autumn sun.
Time with my daughter.
Reminding herself that just BEING is where her real power lies.

That taking a step back from always having to DO, is more important right now than ever.

I'd love to know in the comments - what would YOUR future self thank you for?

💚

21/04/2025

Picture this...

You’re scrolling through Instagram, and suddenly you’re knee-deep in a reel about the top 3 glute activation techniques... meanwhile, you haven’t worked out in two weeks, and dinner was toast with avocado, finished off with a few Tim Tams and a cup of tea...

We’ve all been there.

Obsessed with the hacks, the tips, the shiny new thing - before we’ve even nailed the basics.

So let me share something I teach all my Fi-Fit women…

There’s a fitness hierarchy.

Think of it like Maslow’s pyramid, but with more sweat and less existential dread.

If you want to build muscle, feel stronger, get leaner, have more energy, and feeling like you're nailing life in your 40s and beyond - you’ve gotta move up this pyramid, one layer at a time.

Here’s what it looks like:

1. The Base: “ENOUGH”

This is where most women are stuck.

You can’t build strength or feel better in your body if you’re not doing enough to support it.

Enough protein.
Enough movement.
Enough sleep.
Enough hydration.

If your body’s barely scraping by, it’s not going to magically start thriving.
This is your foundation.
And yes, it’s unsexy, sounds boring, nothing shiny here - but it’s where the real power lies - this. Consistently.

2. The Next Level: “BALANCE”

3. STRUCTURE: Your game-changer

4. NOVELTY: Life-proofing your fitnesa

5. THE TOP: The 'fancy stuff'

Nail the base - THEN move up the pyramid.

And if you want to join a community of women doing exactly this - come and join us inside Fi-Fit After 40.

The online fitness space where we practice the pyramid from the base up...

💚

21/04/2025

Picture this...

You’re scrolling through Instagram, and suddenly you’re knee-deep in a reel about the top 3 glute activation techniques... meanwhile, you haven’t worked out in two weeks, and dinner was toast with avocado, finished off with a few Tim Tams and a cup of tea...

We’ve all been there.

Obsessed with the hacks, the tips, the shiny new thing - before we’ve even nailed the basics.

So let me share something I teach all my Fi-Fit women…

There’s a fitness hierarchy.

Think of it like Maslow’s pyramid, but with more sweat and less existential dread.

If you want to build muscle, feel stronger, get leaner, have more energy, and feeling like you're nailing life in your 40s and beyond - you’ve gotta move up this pyramid, one layer at a time.

Here’s what it looks like:

1. The Base: “ENOUGH”

This is where most women are stuck.

You can’t build strength or feel better in your body if you’re not doing enough to support it.

Enough protein.
Enough movement.
Enough sleep.
Enough hydration.

If your body’s barely scraping by, it’s not going to magically start thriving.
This is your foundation.
And yes, it’s unsexy, sounds boring, nothing shiny here - but it’s where the real power lies - this. Consistently.

2. The Next Level: “BALANCE”

Once you’ve got enough, it’s time to fine-tune.

Are you balancing strength with mobility?
Getting your walks in, not just workouts?
Nourishing yourself with meals that satisfy, not restrict?
Climbing into bed leaving 7-8 hours of sleep, not 5-6 hours?

Balance is the difference between burning out (or 'falling off the wagon')... and showing up consistently.

3. STRUCTURE: Your game-changer

Now we’re talking.

This is where we bring in real-world routines:
* Scheduling workouts that actually fit your life
* Prepping food you’ll actually eat and enjoy!
* Building a weekly rhythm that doesn’t rely on motivation

Structure creates momentum.
And momentum is what keeps you going on the days you’d rather do... literally anything else!

4. NOVELTY: Life-proofing your fitness

Because life doesn’t run on an 8-week challenge schedule, right?

What happens when there’s a birthday?
Or school holidays?
Or work chaos?

Most women fall off here - because they think flexibility = failure.

But nope. Flexibility is a skill.
And it’s the thing that keeps you going long after the motivation fades!

5. The Top: The “FANCY STUFF”

You know the things:
👉 Supplements
👉 Meal timing
👉 Advanced workout techniques
👉 Secret squirrel biohacks

This stuff only works if you’ve already built the pyramid below it.
Otherwise, you’re putting fairy lights on a tent that’s barely standing.

Here’s the kicker:

Most women ask me about the top of the pyramid…
… before they’ve even hit the base.

But if you take the time to build each layer properly?

You’ll feel stronger, move better, sleep deeper, stress less, and finally stop spinning your wheels.

And yes—if you want help climbing the pyramid without slipping back down every Monday morning… you know where to find me 💪

You’ve got this.

💚

19/04/2025

When you find yourself 3 hot cross buns deep (each of course loaded with butter! Because that's the only way to really enjoy them, am I right!?) despite telling yourself you were going to be 'good' this year and only have the one...

And the shame and regret kicks in...

So you reach for the Easter eggs you'd put aside for the family, but hey, they don't actually know you'd bought these yet, so you can dig in without them even being aware they existed!

Because you've already messed up this weekend, so who cares now right?

You'll start again on Monday.
Well, maybe Tuesday, because Monday is technically a public holiday...

The thing is, the buns and chocolate are not the problem.
It's not that they are sooooo delicious that you ACTUALLY want to eat them all.

The reason you keep eating more than your body felt right to eat, is that you've headed into Easter with the same restriction mindset that you do every year.

When you tell your brain you can't have something, or you can ONLY have 'X' amount - what happens?
It becomes like the forbidden fruit. It plays and plays on your mind.
The craving for it just keeps getting stronger...
Until you finally cave in and quickly eat it all - and more!

It's this habit of thinking, that keeps you stuck each year in the pattern of over-indulging then restricting in the days that follow...

However, when you practice telling yourself you can have whatever you want, whenever you want, you bring your power back.
Despite thinking this may cause you to then go and eat ALLLLL the things and in excess - the opposite is true!

When you take back your power around food, stop putting restrictions on it - you can then CHOOSE to eat what makes your body feel good.
You CHOOSE to stop when you feel satisfied.
You CHOOSE to finish eating when your body says it's had enough.

You've eaten it the hot cross bun.
You've eaten the chocolate egg.
You really enjoyed them, especially with your family.
Then you just pick up where you left off and move on with your life...

💚

Fi Modderman - Fitness & Health Coach

25/08/2025

30/07/2025

28/07/2025

18/06/2025

25/05/2025

21/05/2025

15/05/2025

14/05/2025

22/04/2025

21/04/2025

21/04/2025

19/04/2025

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