Coach Fiona Keable - Coach of Coaches

This is really personal for me 🤎

As someone who’s always struggled with the cold, getting into an ice bath takes a LOT of focus. I have to concentrate on my breathing & work through the entire time with either bumblebee 🐝 breath or other variations eg counting my breaths etc to stay calm & stay IN.,! But I know how good it is for me

Years ago, while using an open recovery space on the Sunny Coast, someone actually criticised me while I was trying to manage my breathing getting into the plunge — “Wow, you really don’t cope with the cold, do you?”

I felt watched, embarrassed & honestly just wanted to get out & cry

I never forgot that feeling, & when we opened RBM Recovery I promised myself no one would ever feel like that in our space

Breathe loudly. Psych yourself up. Celebrate your 30 seconds 🙌🏽 No one is watching & no one is judging

Your recovery. Your space 🤎
RBM Recovery Gympie
・・・
𝗬𝗢𝗨𝗥 𝗥𝗘𝗖𝗢𝗩𝗘𝗥𝗬. 𝗬𝗢𝗨𝗥 𝗦𝗣𝗔𝗖𝗘. 🤎

When you book a Recovery50 at RBM Recovery, you’re not booking access to a shared recovery area.

You’re booking the entire room.

You walk in.
You slide the sign across to RESERVED.
And for the next 50 minutes, that space is yours.

No strangers walking past while you’re in the sauna.
No climbing into the cold plunge with people you don’t know watching.
No sharing your recovery experience with anyone you didn’t choose to share it with

Because recovery can be personal

Sometimes you want to close your eyes in the sauna & completely switch off

Sometimes you’re sitting in the plunge concentrating on nothing except your breathing & getting through those first few very cold moments 🥶

& sometimes you climb out feeling ridiculously proud of yourself and on top of the world 🙌🏽

We believe you should be able to experience all of that privately

Want to recover with a friend? Absolutely. If they’re a member or have purchased a pass, they can add themselves to the waitlist for your session & we’ll pop them in with you.

But you decide who shares your space

That’s the difference

𝗣𝗥𝗜𝗩𝗔𝗧𝗘 𝗥𝗘𝗖𝗢𝗩𝗘𝗥𝗬𝟱𝟬
50 minutes. Your room. Your recovery. 🤎

🐾 𝗜𝗡𝗧𝗘𝗥𝗡𝗔𝗧𝗜𝗢𝗡𝗔𝗟 𝗔𝗡𝗜𝗠𝗔𝗟 𝗙𝗟𝗢𝗪 𝗗𝗔𝗬 𝟮𝟬𝟮𝟲 — 𝗩𝗘𝗡𝗨𝗘 𝗨𝗣𝗗𝗔𝗧𝗘! 🐾

We are SO excited by the number of people already registered to flow with us this Saturday! 🙌🏽💚

In fact, our Flow Studio The Real Body Movement just isn’t going to cut it… so we’ve secured a bigger space so we can all flow together!

📍 𝗚𝘆𝗺𝗽𝗶𝗲 𝗜𝗻𝗱𝗼𝗼𝗿 𝗕𝗼𝘄𝗹𝘀 𝗔𝘀𝘀𝗼𝗰𝗶𝗮𝘁𝗶𝗼𝗻
35 Graham Street, Gympie

📅 𝗦𝗮𝘁𝘂𝗿𝗱𝗮𝘆 𝟮𝟮𝗻𝗱 𝗔𝘂𝗴𝘂𝘀𝘁
⏰ 11:30am–1:00pm
👉🏽 Please arrive around 11:15am

And there’s still room for MORE! 🙌🏽

If you’re part of the Animal Flow community — whether you’re an experienced Flowist or you’ve been learning the IAFD Flow with us — we’d love to have you there.

This is a global event, with Animal Flow communities all around the world coming together to perform the same Flow. 🌏🐾

And we get to create our own little piece of that right here in Gympie. 💚

𝗔𝗟𝗥𝗘𝗔𝗗𝗬 𝗕𝗢𝗢𝗞𝗘𝗗?
Please check your email for all the updated venue information, what to bring, flooring details and IAFD merch collection.

𝗡𝗢𝗧 𝗕𝗢𝗢𝗞𝗘𝗗 𝗬𝗘𝗧?
👉🏽 Make sure you register so we know you’re coming! Book through Momence or find our Gympie event via the Animal Flow International Animal Flow Day event listings on the Animal Flow official website.

The bigger the Flow, the better. 🙌🏽🐾

𝗟𝗘𝗧’𝗦 𝗙𝗟𝗢𝗪, 𝗚𝗬𝗠𝗣𝗜𝗘! 💚

Lately my feed has been full of posts about everything perimenopause and menopause might take away.

You know the ones…

How life is different now.
How we need to honour the body we have.
How cortisol is the enemy.
How our hormones are changing.

The aches.
The weight gain.
The brain fog.
The supplements.
The hormones.
The “you’ll never feel like yourself again.”

Those conversations matter, and for many women they’re very real.

But I also wonder if, sometimes, we become so focused on what we might lose that we stop noticing what we’re still capable of.

So I’d love to add a different conversation to the mix.

I found movement in my mid-thirties, not because I wanted to be an athlete, but because I needed something to help pull me out of postnatal depression.

Movement became medicine long before it became fitness.

Now, as I enter perimenopause, I’m not spending my energy grieving the body I used to have.

I’m getting curious about what this one can still do.

The funny thing is… there are things I can do today that I couldn’t do in my thirties.

I couldn’t do a strict toes-to-bar back then.

I hadn’t completed a HYROX.

I hadn’t learned that strength isn’t just about how much you can lift—it’s also about how well you move, recover, adapt and keep showing up.

Life is full of hard.

We don’t get to avoid it.

We do get to choose it.

I choose the hard that leaves me stronger.

Not because I’m trying to prove anything.

Because I’m still fascinated by what the human body can learn when we keep showing up with consistency, curiosity and intention.

When something aches, I don’t immediately see it as something broken.

I see it as information.

A cue to move differently.

Recover better.

Create space.

Keep learning.

I’m not trying to get my old body back.

I’m looking after the one that’s going to carry me through the next 40 years.

Maybe this chapter isn’t about becoming less.

Maybe it’s about discovering that you’re capable of things you never imagined. 🤎

One thing we’ll never stop doing is putting ourselves back in the position of being students.

Yesterday, while I’m already on the Sunshine Coast taking Kenz to uni, we made the most of the trip and headed to Kaizen Movement to experience their handstand class.

As coaches, it’s easy to keep teaching what we already know. But the best coaches continue to learn. Every different coach, class and environment gives us fresh perspectives, new coaching cues and different ways of explaining movement that we can bring back to our own tribe.

A huge thank you to Ned and the team at Kaizen Movement for welcoming us into your class today. We walked away with some great new cues, a few ideas to explore, and a reminder that there’s always something new to learn.

Growth doesn’t come from staying comfortable. It comes from staying curious.

That’s how we keep evolving—for ourselves, and for the people who trust us to coach them.

⛰️ Resilience doesn’t always look the same.

Today, our Real Body Movement Resilience Challenge tribe took on Mount Coolum.

For some, the challenge was the climb.

For others, the hardest part was not being able to.

Coach Kenz would have been up that mountain in a heartbeat, leading from the front. Instead, she was at home recovering from ACL reconstruction. Staying home, trusting the process and cheering the tribe on from afar was her mountain to climb.

Ironically, eight years ago after my own knee surgery, Matt, Kenz and Nixon climbed this same mountain while I sat in the car below. It broke my heart at the time, but looking back, I realise I was simply facing a different kind of challenge.

Today we watched people with arthritic knees, limited mobility and self-doubt take one step at a time. We watched Janelle conquer a lifelong fear of heights, using her Animal Flow beast and crab crawls and breathwork we teach in class to stay grounded and find the confidence to keep going.

We saw people carry more than weighted backpacks, weighted vests and slam balls. They carried encouragement, support and, at times, each other’s burdens.

We saw people leave businesses, families and busy weekends behind to choose themselves for a few hours, proving that investing in your own health isn’t selfish.

A huge thank you to our incredible coaches who gave up their Sunday to support our tribe, and to everyone else on the mountain today for your patience and kindness as our group worked through the steeper sections.

Today wasn’t about reaching the summit.

It was about discovering that resilience looks different for every person—but every one of us has a mountain worth climbing. 💚

PS. Shout out to Sharon Sharon Brown for choosing this on her 60th birthday..! So freaking proud. 🥹

𝗠𝗶𝗰𝗿𝗼 𝗿𝗲𝘀𝗲𝘁𝘀 > 𝗺𝗮𝘀𝘀𝗶𝘃𝗲 𝗿𝗲𝘀𝗲𝘁𝘀

One thing I’ve noticed about people who seem to handle busy seasons well isn’t that they have less stress.

It’s that they reset more often and have practiced resilience and mind shifts in times of chaos.

Not with a long weekend away or a week off (although those are great too) when things turn to sh*t, but with tiny moments scattered throughout their day.

A few slow breaths before replying to a message.

A 20-minute walk with the dog after eating instead of waiting until there’s time for an hour.

Stepping outside for fresh air.

Doing a body shake.

Listening to a podcast on the drive to work.

A minute hanging from a bar, doing a handstand, or simply moving your body.

Doing 60 seconds of a down-regulation breathwork.

These are what I call micro resets.

We often assume successful, busy people just cope better. I don’t think that’s true.

I think they’ve learnt that life is never meant to be 100% smooth. There will always be highs and lows, to be honest 50% of life can be lower days. Instead of fighting the low days or believing something has gone wrong, they recognise it, accept it, and make a small adjustment. They don’t make rash decisions in that moment of chaos.

Maybe that’s an earlier night.
Maybe it’s a short walk.
Maybe it’s three sigh out breaths.

The goal isn’t to eliminate stress.

The goal is to stop stress from accumulating.

Don’t wait until you’re desperate for a four-day escape before you give yourself permission to reset. And don’t think you need one in the heat of the moment.

Sometimes, 60 seconds is all it takes to change the direction of your day.

What’s your favourite micro reset? 💭 drop it in the comments below 👇🏽

𝗗𝗶𝗻𝗻𝗲𝗿 𝘁𝗼𝗼𝗸 𝟴 𝗺𝗶𝗻𝘂𝘁𝗲𝘀

(1𝟎m𝐢n i𝐟 𝐲o𝐮 𝐜o𝐮n𝐭 𝐛o𝐢l𝐢n𝐠 𝐭h𝐞 𝐤e𝐭t𝐥e & g𝐞t𝐭i𝐧g t𝐡e f𝐨o𝐝 𝐨u𝐭 𝐨f t𝐡e f𝐫i𝐝g𝐞)

In that time I:

✅ Emptied the kitchen bin.
✅ Fed my dog and gave her some love.
✅ Completed 𝟯 𝗺𝗶𝗻𝘂𝘁𝗲𝘀 𝟰𝟱 𝘀𝗲𝗰𝗼𝗻𝗱𝘀 of my daily breathwork for Week 1 of the The Real Body Movement Resilience Challenge.

People often say healthy eating is expensive or that they don’t have time to build healthy habits.

I don’t buy it.

This meal was simple. Affordable. Minimal prep. Minimal dishes. While it cooked, I stacked habits instead of scrolling.

“The bad news is time flies. The good news is you’re the pilot.” — Michael Altshuler

We all get the same 24 hours. The difference isn’t how much time we have… it’s what we choose to do with the minutes that are already there.

✨ 𝗠𝘆 𝗰𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲 𝘁𝗼 𝘆𝗼𝘂:

The next time you’re waiting for your dinner to cook, don’t reach for your phone.

Do something your future self will thank you for.

Maybe it’s 3 minutes of breathwork.
Maybe it’s mobility.
Maybe it’s stretching.
Maybe it’s cleaning the kitchen.

The habit itself doesn’t matter as much as the decision to use your time intentionally.

What could you get done in just 8 minutes?

This was the only photo I took all afternoon.

I only took this photo to send to my eldest daughter just to show her where we were sitting for lunch. I took one quick video at the gig afterwards, but sitting front row made me realise it wasn’t the best place to film (0.5 makes people look funny)… it was the best place to simply listen.

So I put my phone away.

Good food, great conversation, live music, taking Mum and Dad in-laws & my Mum to a gig they absolutely loved, and spending time with one of our daughters and her partner at lunch.

Some memories are better lived than captured. 🤎 Pomona Distilling Co then Ricki Wood & Slowgrass The Nook ☀️

📚 𝐁𝐨𝐨𝐤 𝐑𝐞𝐜𝐚𝐩: 𝐅𝐥𝐢𝐠𝐡𝐭 𝐏𝐥𝐚𝐧 – Brian Tracy

This book was packed with practical lessons, but there were two that really stood out and stick with me til I finished the book.

✈️ 𝟏. 𝐒𝐭𝐨𝐩 𝐜𝐚𝐥𝐥𝐢𝐧𝐠 𝐢𝐭 𝐚 𝐩𝐫𝐨𝐛𝐥𝐞𝐦. 𝐂𝐚𝐥𝐥 𝐢𝐭 𝐚 𝐜𝐡𝐚𝐥𝐥𝐞𝐧𝐠𝐞.

Such a simple change in language, but it completely changes how your brain responds.

A problem feels heavy. It feels like something blocking your path.

A challenge feels like something you can step up to, solve and grow through.

Same situation. Different mindset.

✈️ 𝟐. 𝐅𝐞𝐚𝐫 𝐢𝐬 𝐨𝐟𝐭𝐞𝐧 𝐭𝐡𝐞 𝐛𝐢𝐠𝐠𝐞𝐬𝐭 𝐭𝐡𝐢𝐧𝐠 𝐬𝐭𝐚𝐧𝐝𝐢𝐧𝐠 𝐛𝐞𝐭𝐰𝐞𝐞𝐧 𝐮𝐬 𝐚𝐧𝐝 𝐭𝐡𝐞 𝐥𝐢𝐟𝐞 𝐰𝐞 𝐰𝐚𝐧𝐭.

One of my favourite reminders from the book was this quote from Ralph Waldo Emerson:

“Do the thing you fear, and the death of fear is certain.”

Fear shrinks when we move toward it.

Whether it’s starting the business…
Having the difficult conversation…
Walking into the gym for the first time…
Putting yourself out there…
Or chasing a goal that feels just out of reach…

𝐂𝐨𝐧𝐟𝐢𝐝𝐞𝐧𝐜𝐞 𝐝𝐨𝐞𝐬𝐧’𝐭 𝐜𝐨𝐦𝐞 𝐛𝐞𝐟𝐨𝐫𝐞 𝐚𝐜𝐭𝐢𝐨𝐧.

𝐈𝐭 𝐜𝐨𝐦𝐞𝐬 𝐛𝐞𝐜𝐚𝐮𝐬𝐞 𝐨𝐟 𝐚𝐜𝐭𝐢𝐨𝐧.

This book reminded me that success isn’t usually about having a perfect plan. It’s about deciding where you want to go, adjusting along the way, and refusing to let fear be your pilot.

⭐⭐⭐⭐⭐ Definitely one I’d recommend if you’re interested in personal growth, leadership or business. I also loved his book Eat That Frog 🐸 too!

Have you read Flight Plan? Or what’s one book that’s changed the way you think? 👇