02/03/2026
Great exercise and the key word used is “functional”. There are not that many good functional exercises so they can seem a bit repetitive and dare I say it boring, but they are like bread & butter, they create the strong foundation base to allow you to add more exciting activities when you want to. 😊
If you’re over 60 and trying to stay strong… there’s a very good chance you’re training the WRONG way.
After 60, we lose over 10% of our strength each decade. That’s why stairs feel steeper. Chairs feel lower. Balance feels shakier. It’s not “just aging”, it’s muscle loss. And unless you challenge it properly, it continues.
The good news is that muscle loss is reversible.
Most people assume they need complicated routines, fancy machines, or a long list of different exercises.
In reality, it’s not about doing more, it’s about choosing better. The right exercises, done well, will always beat a long, complicated program.
The one movement I use most with my over-60 clients is the Sit-to-Stand + Overhead Press.
How to do it:
1. Stand up from a chair without using your hands.
2. As you rise, press weights overhead.
3. Sit back down slowly.
👉 Start with 10–15 reps, 3 sets, 3 days per week.
In one movement, you train thighs, glutes, core, shoulders, and balance, the exact muscles you use for getting out of chairs, climbing stairs, and reaching into cupboards. This is functional strength, not “gym strength.”
⏫ To progress (this is where most people go wrong): don’t just add reps. Add weight. Slow the lowering phase. Pause for 2 seconds at the bottom to remove momentum.
If you only ever did one exercise, this would cover most bases.
💬 Comment ROADMAP and I’ll send you my free Stronger for Life plan to build real independence.
07/02/2026
Interesting findings show that small bursts of simple but purposeful exercises can lead to improved functional strength = increased independence!
A recent study genuinely surprised researchers.
A group of adults over 60 improved their leg strength by 31% in just four weeks. And they did it without long workouts.
Many people are told (or assume) that getting older means getting weaker, that strength training has to be long and exhausting, or that it’s “too late” to make real changes. This study showed the opposite.
In a four-week study of adults aged 60 and over, participants improved their ability to stand up from a chair by 31%. Their maximum leg strength increased by 6%, and they even gained muscle mass. These aren’t gym numbers, they’re the kind of strength gains that show up in everyday life.
So what was the habit? It’s not workouts, not classes. They used something called Exercise Snacks.
That simply means short bursts of the right exercises, spread throughout the day, and linked to things you already do anyway. No special equipment. No motivation battles.
There are 3 simple exercise snack you can try today:
🪑 Meal-time sit to stands
Every meal → stand up & sit down 5 times
3 meals = 15 strength reps/day
🦵 Single-leg dips
While brushing teeth or waiting for the kettle
10–15 reps each side
↩️ Reverse lunges (with support)
5 reps per side
Hold a chair or counter
This approach works so well after 60 because it trains strength frequently, breaks up long periods of sitting, and doesn’t rely on willpower. You’re not trying to be “motivated”. You’re just being consistent.
And that consistency protects the things that matter most: standing up easily, walking confidently, and staying independent.
If you want a simple 30-day plan built specifically for adults over 50, using the same approach I give my patients, I’ve put it together for you. It’s free, home-based, and designed for real life.
💬 Comment ROADMAP and I’ll send it to you.
09/11/2025
The next one in our series is set to be full of important information, whether that be useful now or in the future, for you or a loved one, knowledge is power!
Our next FREE Healthy Ageing Talk is coming up!
Sometimes it’s hard to believe we’re the 'older generation' - we don’t feel old… until our knees (or hips or shoulders) remind us! 😅
🌿 Ageing is part of life, and staying informed helps us live it well.
The Australian Government launched its new Support at Home Program on 1 November, and older Australians are navigating a changing aged care landscape.
If you or someone you love are thinking about aged care (or trying not to think about it 😉), come along and learn about the programs and services that support healthy, independent ageing.
Chris and Maria from Cultura will help you understand and access My Aged Care and other supports, including how to get started with the new Support at Home program.
📅 Tuesday 11 November
🕒 3:30–4:30pm
📍 Geelong West Neighbourhood House
Register for your free spot here: https://events.humanitix.com/healthy-ageing-talks-navigating-my-aged-care-and-support-at-home
This free event is supported by the City of Greater Geelong.
31/10/2025
The reason why I include plyometric exercises in your workouts explained!
We all lose bone as we age, and the long-term effects of this are osteoporosis and an increased risk of bone fracture. I’m often asked about how to maintain and improve bone health—so in a previous newsletter, I addressed this question, as well as providing some valuable resources for you.
The Bone Health and Osteoporosis Foundation reports that up to 50% of women and 25% of men aged 50+ will break a bone due to osteoporosis. It’s hugely important to build the best skeletons we can in the first 30 years of our lives and then try to maintain bone mass as we age. But how?
Learn more here and view all research links >>> https://bit.ly/48OyS12
22/10/2025
Apply now for your community group to be recognised!
21/10/2025
Join us to celebrate and promote your workplace, or community group, and tell us how you keep physically active.
𝗔𝘄𝗮𝗿𝗱𝘀 𝗕𝗿𝗲𝗮𝗸𝗳𝗮𝘀𝘁 𝟮𝟬𝟮𝟱
Celebrate Geelong’s most active and inspiring workplaces at the Active Geelong Workplace & Community Awards Breakfast 2025 🏆
Enjoy a delicious breakfast with us as we recognise local organisations leading the way in promoting physical activity and wellbeing.
This event is a fantastic opportunity to connect with like-minded professionals, celebrate success, and be inspired by stories of health and motivation across our region.
You'll also hear from guest speaker Iain Martin, Vice-Chancellor of Deakin University, who will share his insights on creating active, healthy and engaged communities.
𝗪𝗵𝗲𝗻: 7am, Thursday 20 November 2025
𝗪𝗵𝗲𝗿𝗲: Rydges Geelong
To purchase tickets or to learn more about the Active Workplace & Community Awards, visit the link below.
🔗 https://www.activegeelong.org.au/active-workplaces-awards/
02/10/2025
Staying fit on holiday doesn't have to be hard! Discover my top 5 tips to keep up with your health goals while having fun. Read more here: https://wix.to/VfwyULg
How to Keep Fit and Stay Healthy whilst on Holidays!
Here are my top 5 tips for staying fit while having fun.You've put in a lot of effort to make positive health and fitness changes in your daily life. You feel you've established a solid routine and are on track to achieve your health and fitness goals. However, with an upcoming holiday, you're worri...
28/09/2025
Good tips!
POV: You’re feeling stronger with every workout… until push-ups come up.
Push-ups are arguably one of the most humbling exercises, and progress can feel slow. So, we asked the experts how to crack them properly.
Tap the link in the comments for three cues that actually work to perfect your push-up.
23/09/2025
If you’re not sure if you are eating enough protein or, unsure where to get it from, read this article.
Protein advice is everywhere, your favourite fitness influencer swears by one number, your health-conscious mate swears by another, and you’re left wondering who to trust. The reality? It’s not one-size-fits-all and how active you are plays a part too.
Tap the link in bio to find out how much protein you really need and the telltale signs you might not be getting enough 👇️
21/10/2025
16/10/2025
02/10/2025
28/09/2025
23/09/2025