Say Yes Fitness

PUT SIMPLY = No

IN MY OPINION/EXPERIENCE:
🔹Heavier weights / low reps can increase injury risk
🔹 Technique matters a heck of a lot more with heavy lifts
🔹 Pushing yourself to near failure in a low rep range is HARD and requires more attention to detail + capacity. Meaning, lifting ‘heavy’ can be very challenging for beginner lifters, or those with limited experience, or those who struggle to maintain solid consistency with their exercise routine.

RESEARCH does consistently show:
🔹Muscle can be built across a very wide range of loads.
🔹Anywhere from 5-30 reps can produce similar hypertrophy if sets are taken close to failure.
🔹 Moderate loads (roughly 6-15 reps) are often easier to recover from, accumulate more training volume, and have a lower injury risk.

WHAT I RECOMMEND (& PROGRAM AT SAY YES):
A programme that utilises a combination of 8-15 rep lifts and 15-20 reps.

That’s not to say Heavy lifts don’t have a place - they absolutely do. But it’s not something we do here. Hence if it’s heavy lifts you’re after, there’s better suited places to train.

🔑 key message = strength training is freaken fab, but women do not NEED to lift heavy in order to build or maintain muscle after 40.

Want to know more about this topic? Reach out / Let’s chat.

Thailand was bliss. Wonderfully warm and seriously humid. There were elephants, temples, all you can eat buffets, boat rides and more.

But now, the early morning alarms are reactivated, mid morning workouts have that school holiday vibe I love and I've begrudgingly accepted a new role as Sibling-Fight Referee. Fun times.

After this week back at workouts, I was reminded just how much being apart of an active community is a GAME CHANGER for ones health and happiness!

I mean I love our little closures in line with the school holidays - they recharge my body, mind and soul and allow me to do what I do without burning out, buuuutt after just a week back with 'my Say Yes peeps' and I'm feeling...
✅More connected
✅More energized
✅More grateful
✅More inspired
✅More "me"

I had forgoten how many little conversations I have at Say Yes that truly support and inspire me as a Mamma, and woman.

Yes I still communicate and stay connected with peeps online… but getting outta my house and connecting with likeminded women, in person, regularly, is so powerful.

We vent and listen. We laugh and problem solve. We share tips and tricks. We celebrate, commiserate and congratulate.

Obviously there is a whole lot of exercise that happens as well.... but all these little conversations are pure gold.

It’s good to be back.

Drop a ❤️ in below if being apart of an active community has been a GAME CHANGER for your health and happiness too!

📸 Throwback to being pool side in Thailand

Back home, reveling in post holiday bliss, knee deep in laundry, booking in play dates, sorting through emails. ❤️😎
Three sleeps till the good fitness feels are back - Let’s go! 🤩💪🏼

HIGHLIGHT REAL ✌🏼❤️💪🏼 halfway through the year. Taking a breath and a look back… swipe to see.

Small business + mum life continues to deliver the full package — beautiful highs, some proper lows, and more WTF moments than I can count.

So much happens behind the scenes that never makes it onto camera. The people who help hold this thing together — my family, friends, and small biz crew — are the reason Say Yes keeps going without me burning out. Genuinely grateful for every one of you. 💛

R xx
PS. We’re typically not great at pausing to celebrate the small things. But the small things are usually the ones that matter most. Reflection is how we remember that.
PPS. Don’t compare your behind-the-scenes to someone else’s HIGHLIGHT REEL. It’s a game you can’t win — and it was never worth playing.

I am closing....
…my laptop, my calendar, and the gym doors just for a bit

SAYING YES TO REST is an important part of our philosophy so we close our FULL TIMETABLE of classes four times a year in line with the school holidays.

See you on the flip side,
R xx

📣📣 CLOSED Sat June 27th - Friday July 10th. Workouts resume Saturday July 11th 📣📣