VIBE Fitness Studios Geelong

The most voted for response on our poll earlier in the week was 'how do I know if I'm lifting heavy enough?'

Which is awesome, because it shows more Women these days are interested in strength training, and movement for longevity.

But on the flip side, its a sign of another problem...

A lot of Women are just guessing when it comes to strength training

Random exercises, reps, sets and load

So they're putting in the time and effort,

But not reaping the rewards

And when the rewards are improved muscle mass, strength, bone density, mobility, hormonal health, metabolic health, confidence and mental health it's worth doing right.

That's why we put together our Strength Training Guide for Women 35+

To take out the guess work, and guarantee the results.

Comment or DM 'strong' for the guide

We are away for a couple of days so I braved the hotel gym for a little workout

and it was a challenge

the workout itself wasn't hard

but I spent more time conscious of how my body looked than how it moved

hard to find space to workout where I couldn't see my reflection

no conversation
no laughter
no encouragement

just the background noise of machines and feet on treadmills

it was such a reminder of how uncomfortable people can feel in gym environments

and how challenging that would make it to keep showing up consistently

these thoughts always drive me to keep making Vibe better

everyone deserves to enjoy movement 🫶🏼

Turns out motivation, or discipline probably weren’t the problem after all

It’s hard to keep showing up somewhere that makes you feel:
judged
behind
uncomfortable
or like you don’t belong

it's actually incredible to see what happens when people feel safe enough to show up, try, and challenge themselves.

Keen to hear your thoughts...

it’s actually wild looking back at the way so many women grew up thinking about food.

no wonder so many people have such a complicated relationship with health and fitness now.

by helping the Women in our community change their beliefs around food and exercise, I hope it creates a ripple effect onto the next generation so they don't go down the same path.

I think a lot of women hear “eat more protein” and immediately feel overwhelmed 🤯

Like they suddenly need to meal prep everything, track macros and live off protein shakes

But honestly, it doesn’t need to be that hard

yes, for us Women edging towards 40, getting more protein is really important

for muscle mass, bone health, metabolic and hormone health

and that's exactly why I want to make it seem achievable, not overwhelming

here's 3 simple rules to follow to edge closer to your protein target...

1. Start the day with protein, non negotiable - eggs, greek yoghurt and protein powder, protein smoothies, protein chia puddings...

2. Protein in every meal - build your meals around protein and aim for around 30g (think the size of your palm) of protein in each meal.

3. Include protein in your snacks.

If doing all 3 seems overwhelming, just pick one (I'd suggest number 1) and go from there. because it's about progress, not perfection 👌🏼

for our simple breakdown of protein sources, and my favourite protein slice recipe comment or DM 'protein'.

we're not interested in tracking macros or calories, or the perfect training program

we're interested in realistic, and actually doing it

but if we just left it to chance, our workouts probably wouldn't happen at all 😬

not because movement isn’t important to us

but because between work, kids, pick ups/drop offs, appointments, lunchboxes, washing, cooking and trying to remember everyone else’s stuff…

life gets crazy

but of course, moving our bodies is usually the thing that helps us handle the chaos better

we’ve learnt that if we leave it to chance, it usually gets pushed aside for 'something more important'

so instead of aiming for perfect, we just try to make a realistic plan before the week starts, to make sure our actions align with our goals and values

if you want the simple template we use as busy parents too, DM us “PLAN” 💪🏼

Consistency sounds great until you’re trying to organise kids, snacks, naps, school drop offs and 47 other things 😂

some days just making it there feels like the achievement

but honestly, once you're there it's easy

A lot of people don’t realise how much energy gets wasted feeling intimidated in gym environments

Worrying if you’re fit enough

If you’re doing things right

If everyone else knows what they’re doing except you

It’s hard to keep showing up when you constantly feel uncomfortable

Funny what starts happening when people stop feeling out of place

And start feeling like they belong

That's why we do things differently...

most people don't need more motivation...

they just need something they don't dread doing

the right environment matters more than most people think

But here's the catch...

None of these ladies had motivation, or energy, or felt ready before they started.

But they started anyway

Some had started many times before (I'm sure you can relate)

The difference this time?

They had found the right environment.

And that makes all the difference.

I'm not saying we are the right environment for everyone, we're not.

But if you can relate to these ladies (check out last weeks reel for how they felt before starting) then we might be the right place for you too.