Menofit Australia

15/09/2026

GLUTES...one of the most underrated and underdeveloped muscle in a womans body.

What women over 40 dont realise is just how connected weak glutes are to:
• Lower back pain
• Knee pain
• Hip pain
• More frequent falls, instability and injuries
• Slower metabolism (as its such a large muscle group)
• Immobility and being more sedentary
• Hip fractures
• Faster ageing

Here are some of my fav glute building exercises:
(Some activation, some can be strength)
☆ Glute bridges
☆ Clams
☆ Hip thrusts
☆ Deadlfits
☆ RDL
☆ Squats
☆ Bulgarian split squats
☆ Reverse step ups
☆ Cable kickbacks

To build strong, round glutes, focus on activation, technique and then lifting heavy.
(Along with adequate nutrition)

13/09/2026

STOP SCROLLING.

Can you hang from a bar for 30 seconds?

It might sound too simple to matter, but hanging from a bar is one of the easiest ways to work on something that becomes increasingly important after 40: strength and function.

Why?

✔️ Improves grip strength — one of the strongest markers of healthy ageing

✔️ Strengthens your hands, wrists, shoulders and upper back

✔️ Helps maintain shoulder mobility and overhead movement

✔️ Can reduce stiffness from hours spent sitting at a desk or in the car

✔️ Builds the foundation for pull-ups and other upper body strength exercises

✔️ Challenges your body using nothing but your own bodyweight

Most women focus on the scales, calories and cardio.

Meanwhile, they're losing strength, muscle and confidence in what their body can actually do.

Being able to hang from a bar won't magically fix menopause, melt belly fat or add years to your life.

But maintaining strength, grip strength and physical function as you age is one of the best investments you can make in your future self.

Start with 5-10 seconds.

Build to 30 seconds.

Then see if you can go longer.

Can you hang for 30 seconds? Let me know below...

13/09/2026

You can get lean and still eat foods and meals you enjoy.

We are still caught up in the old 'diet mentality' that to change our body, we have to lose more than body fat.

Thinking we have to remove our favourite foods, say NO to nights out and cook 2 dinners every night.

Instead its about INCLUSION, its about CHOICE and its about BALANCE.

Once you learn how create meals, habits and identity of a woman who wants to feel great, look great and live great, you can have your 'cake' and eat it too (you just choose how, when and how much)

Who else loves a slow cooked Sunday dinner?

13/09/2026

11/09/2026

Coaching client.....

It has been under 12 months, and a break from coaching for a few months, but this client shows exactly what is possible when you focus on progress, creating the habits and lifestyle and enjoying the process along the way.

Over 11kgs down, over 8 of which have been since April when she came on as a 1:1 coaching client.

Just so you can see the possibilities....
44 years young
Works full time
Has 3 beautiful busy children
Trains 2-3/week focusing on strength + steps

What has worked for her:
• Taking the pressure off diet mentality and fast result expectations
• Planning ahead
• Tracking progress in her workouts and challenging her strength
• Finding meals that she enjoys, but can put on repeat when busy
• Include social occasions with intention, confidence and mindfulness
• Learning what meals work for her, focusing on high protein, fibre and wholefoods, yet still including foods she enjoys, yes birthday cake and drinks have been consumed!

There is still plenty of time to make this your reality.

DM me for coaching information

11/09/2026

Today is as good a day as any!

If you keep telling yourself that you will 'Start on Monday' then you dont really want to get results.

This sounds harsh, but its the truth.

How do I know, because I used to say it all the time.

Now....it doesnt matter what has happened or where the beginning is, the time to start is right now.

But this is how you do it so you DONT HAVE TO START AGAIN NEXT MONDAY!

☆ Start with one decision at a time, dont change everything at once. It might be drinking a glass of water, going for a lunchtime walk, buying a roast chicken to extra protein to your lunch

☆ Dont cut your cals dramatically, yes a deficit will get results, going too low and to fast will lead to rebound and regain. Instead make your portions a little smaller or add extra veg instead of a 2nd helping

☆ Include a little more of what you need before you look at taking away. Some extra steps, more protein, more sleep...

☆ Be realistic, losing weight can feel uncomfortable at times, but it doesnt have to restrictive. The goal should be 1% better, each day, each opportunity

☆ Change how you look at change, what are you gaining, not what are you losing

Even if today hasn't started how you want, it only takes one small decision to change the direction

FEEL GREAT
LOOK GREAT
LIVE GREAT

RECLAIM your life and body

10/09/2026

I have 2 open places in my 6am strength program classes.

These classes are designed to help women over 40 to build strength and confidence in a private gym environment.

Going to the gym can be daunting, let alone working through a strength program.

So I work specifically with women over 40 in a small group setting, providing them with 1:1 guidance, support and structure.

You will follow a monthly program consisting of strength, conditioning and cardio movements to offer a balanced approach to your training.

Two sessions a week may not seem enough, but it is better than nothing and it can be done alongside other enjoyable activities.

The purpose of these sessions are to ensure more women over 40 learn how to lift safely, build a strong active body and create a future where they are actively involved.

If you want to know how you can join us, please DM asap as these places dont come up often

LOCATED: Hazelwood Nth
GYM: Private
SERVICES: 1:1 or Pairs PT, Small group 6am, 9am, 6pm (full) and online coaching

07/09/2026

Fully fuelled from Fathers Day, so I went in with the F×* # it mentality that can only mean one thing.....

Grip straps are needed.

Pause dumbbell RDL'S x 9 reps.

I will take that progression any day of the week.

This was not a guilt or punishment workout because honestly, I had nothing to feel guilty for.

But...I wont lie, the extra cals meant this workout always had the potential to be good, and it was!

Some workouts mean you just show up and move.

Most, you go for it. And just keep going!

Feeling strong 💪 is indescribable.

Reece Adams
Fitness 4U Morwell