EP. EP. Exercise Physiology + Movement

Declining oestrogen levels in post-menopausal women results in a loss of muscle mass and bone density.

This is why adequate protein intake COMBINED with resistance/strength training in post-menopausal women is so important, because it improves muscle function, supports the retention of muscle mass, and supports bone health to prevent osteoporosis.

A 2021 study found that post-menopausal women consuming at least 1.2g/kg of bodyweight daily had a 32% lower risk of frailty compared to those with protein intakes below or at minimum requirements!

So what are some good sources of protein?

It's not just beef, fish and chicken! Eggs, Greek yoghurt, cheese, tofu, and even legumes and nuts are all good sources of protein.

Strong muscles and strong bones = strong women!

Spend a minute getting to know our newest friendly face on reception, Amelie!

Shake off those winter blues with our blood-flowing, heart-pumping, high energy HIIT/SIT classes!

The next round of sessions will start in August with morning and evening times at both studios!

Improve your endurance, strength and energy levels with these quick, effective 30 minute sessions. There's no better way to start - or end - the day!

Limited spots available! Contact our friendly Admin team (7123 2488 or [email protected]) to secure yours.

Are you keen to start running? Or are you already a keen runner looking for a supportive running community?

Why not join our EP. Studio Run Club!

Our running community is an inclusive space for runners of all levels who want to connect, learn, and move together. This community isn’t about pace or performance — it’s about shared kilometres, good conversations, and building confidence in your body.

In the lead up to City to Bay, we're hosting an official Run Club event once a month with our next run on Saturday 18 July. However, some of our very dedicated members have organised weekly Saturday morning running sesssions from our Melbourne Street Studio - rain, hail or shine!

Join us on our WhatsApp group (link in comments) for some good chats, plenty of motivation and encouragement, and a few laughs.

We look forward to pounding the pavement with you soon!

Meet Amelie - our newest Admin Team member!

Amelie graduated from Year 12 in 2025 and is taking a gap year before she commences a Bachelor of Exercise and Sport Science at Adelaide University.

One of the things she loves most about the health and wellbeing industry is being able to positively impact people's lives. She enjoys helping others feel supported, motivated and healthier - both physically and mentally.

Welcome Amelie! We’re thrilled to have you join the team!

Another piece of equipment we've recently purchased for the studio are the fabulous Blaze Pods.

Not only do they make exercise a lot more fun (well...we think so anyway!), but they are excellent at building better:

✅ Reaction time/speed
✅ Agility
✅ Cardiorespiratory fitness
✅ Cognitive function

We've been using these in our classes and 1:1 sessions to challenge both our brains and bodies at the same time for a more well-rounded approach to movement and wellbeing. We think they’ve definitely added a fresh, playful edge to how we move, think, and train together!

Aligned with our July masterclass, this month's exercise theme is deadlifts.

If deadlifts are something you've always struggled with, or you know your technique needs work, we encourage you to join us at our upcoming deadlift masterclass. In this session, we'll take you back to basics in a group education session, answering all your questions and breaking down the finer details we don’t always have time to cover in a regular class.

Set yourself up for deadlift month - and beyond! - with a better technique and more confidence to perform this lift in your regular sessions.

Join us either tomorrow at 3:15pm or Friday 10 July at 5:15pm. These sessions can be booked using your regular class pass online or via our friendly admin team (7123 2488 or [email protected]).

"I don't know how to activate my glutes" is something we hear a lot of in the Studio!

We can asure you, your glutes are there and they are working - they may simply be lacking strength and motor patterns, meaning the muscle brain connection for effective and optimal function.

The glutes are a group of three muscles - gluteus maximus, medius, and minimus - that form our buttocks. They are crucial for daily movement such as standing up, climbing stairs, walking and running.

Signs of weak or poor glute motor patterns include:
❎ Lower back or knee pain.
❎Feeling squats/lunges/deadlifts in the lower back, hamstrings or quads rather than the buttock area.
❎ Difficulty with single-leg balance.

But once you've discovered your glutes, everything feels different!

Key indicators of glute activation include:
✅ Feeling a direct contraction, tension or "squeeze" in your butt muscles, rather than just your thighs or lower back.
✅ Reduced back and hamstring strain.
✅ Controlled movements where your knees don't collapse inward during squats or lunges and your pelvis remains stable.

If you've resonated with any of the above, we can help by assessing your movement in a 1:1 session and prescribing a number of exercises to get these muscles firing.

Sometimes, even just engaging a mind-muscle connection (such as physically touching your glutes while doing exercises to check they're activated) can be beneficial.

If this is something you're struggling with, chat to your EP in your next class. We'd love to help you get those glutes firing!

Creatine.

Do you feel like EVERYONE is talking about it...? Are you wondering what the deal is, and does trying to cut through ALL the info feel overwhelming?

Creatine, or, phosphocreatine, is a naturally occurring compound found in skeletal muscle. It plays a key role in rapid energy production (by not relying on oxygen) to help regenerate ATP, the body’s primary energy source. This process supports muscle performance, cellular energy availability and brain function.

So why is it so great for women?

Women naturally have less available creatine stores compared to men. This comes down to the different fuel strategies men and women have. Women are built for oxidative energy production - meaning they excel at longer, endurance-style activities in the presence of oxygen. Men are set up to excel with explosive, rapid energy production - quick bursts of power where they are not relying on oxygen to create that energy. Creatine is also stored in skeletal muscle and women tend to have less overall muscle mass compared to men. Hence, creatine stores are less available to women.

Creatine can support women by bolstering quick energy production, meaning better access to energy and improved muscular performance.

The best bit..? It also supports women from a stress resilience and cognition perspective (think reduced brain fog, improved moods, and better sleep), particularly during times when cellular stress is higher, including the luteal menstrual phase, postpartum and perimenopause.

Always speak with your health practitioner regarding the appropriateness of creatine for you.