Sarah Castley - Women's Fitness Specialist

WOMEN’S HEALTH WEEK 💙

DO IT ANYWAY

How often do we know we should be looking after ourselves… but somehow everyone and everything else comes first?

We’re busy.
We’re tired.
We’re caring for everyone else.

And thanks to social media, looking after our health can sometimes feel like it requires a 27-step morning routine, perfect nutrition and hours at the gym 🙄

It doesn’t.

Looking after yourself doesn’t have to be complicated. It might mean:

- Booking the appointment you’ve been putting off.
- Asking for help so you actually have time to go.
- Going for a walk.
- Getting 5 minutes of fresh air.
- Coming to the gym and moving your body.
- EATING. Yes, actually fuelling yourself!
- Getting more sleep.
- Taking time to rest.

And perhaps most importantly…

Giving yourself permission to prioritise YOU!

It isn’t selfish.
It isn’t indulgent.

It’s part of looking after your health 🤸🏻‍♀️

So this Women’s Health Week, take 10 minutes.

Write down 3 things you’re going to do for yourself — and 1 change you can make to help actually make them happen.

👉 Maybe it’s putting that appointment in your calendar.
👉 Asking your partner to take over the kids for an hour.
👉 Scheduling your walk like you would any other commitment.

Or simply saying no to something else so you can say yes to yourself.

Not things you should do.
Not things Instagram says you need to do.
Things that will genuinely make you feel better, stronger, healthier or more like yourself.

Then…

DO IT ANYWAY 🫶🏻

Even if you’re busy.
Even if it’s not perfect.
Even if you have to ask for help.
Even if you’re a little nervous.
Start small.
Start today.

Because every little bit matters - believe me!!

FIT OVER 45 💪🏼

Most of our Fit Over 45 ladies walked through the door having never lifted a weight.

And a SKI ERG? 😂

Let’s just say that was definitely outside their comfort zone!

The nerves and anxiety can be REAL when you’re trying something new, especially if you haven’t been in a gym for years — or ever.

But those nerves settle pretty quickly.

Because this isn’t your typical gym environment.

It’s a room full of women cheering each other on, celebrating the small wins, having a laugh and reminding each other that you absolutely can do hard things.

And I bloody love that!

I’m Sarah, and I’m passionate about helping women discover just how strong and capable they are.

Not because I need you to lift the heaviest weight in the room.

But because I want you to feel strong in your everyday life.

The messages I receive from our ladies are some of my favourite parts of this job:
✨ “I carried all the boxes myself!”
✨ “I walked kilometres every day on holiday and my body felt great.”
✨ “I climbed all those stairs without stopping.”
✨ “I got down on the floor and, for the first time in ages, got back up with ease.”

THOSE are the wins.

The strength that gives you more confidence, independence and freedom to get on with the things you love 👏🏼👏🏼

And watching women realise, “Actually… I CAN do this”?

That is an absolute honour.

Our Fit Over 45 classes currently have women in their 50s, 60s, 70s and 80s — and age is genuinely irrelevant.

Bring the nerves. Bring the uncertainty. Bring the “I’m not sure I can do this.”
We’ll meet you exactly where you’re at.
And this wonderful community of women will welcome you with open arms. 💙

Come as you are. Leave feeling stronger, more capable and more confident in what your body can do.

FIT OVER 45
📍 Lindisfarne Rowing Club
🗓️ Monday, Wednesday & Friday
⏰ 10:40am
💙 Casual class passes — no memberships, no lock-in contracts.
📧 [email protected]
🌐 www.strongwomen.com.au

Our STRONGER classes are for busy women 💙

Kids or no kids. 20, 30, 40 or 50 years old and beyond!

Super fit, starting from scratch or starting again. It doesn’t matter.

These classes are about building strength and fitness in a way that works for YOU.

Yes, it’s a group exercise class, capped at 20 women, but our philosophy is simple: you do you.

Because we understand that women have a LOT going on that can make prioritising themselves difficult.

Sick kids. Work. Pregnancy. Fertility. Hormonal changes. Perimenopause. Family. Life. Loss. The list goes on…

And sometimes just getting through the door is the biggest achievement of the day.

That’s why STRONGWOMEN is affectionately known as “the gym that’s not a gym.”

No mirrors.
No egos.
No judgement.
Just loads of support.

You have qualified trainers who know how to work with women at different ages and stages, a fabulous community around you, and the freedom to challenge yourself when you’re feeling good — or adapt when you’re not.

These classes are also child-friendly, because we know childcare can be one of the biggest barriers to exercise for mums.

We don’t believe in a one-size-fits-all approach, because …

Every woman is different. Every body is different.
Every day can be different.

Come as you are. Do what you can. Build from there 💪🏼

That’s what our STRONGER classes are all about.

Build Strength • Move with Confidence • Feel Like Yourself Again

Book your $10 trial class today 📲www.strongwomen.com.au

I’ve realised that having goals keeps me motivated—and, most importantly, keeps me showing up 💪🏼

I know… a fitness coach lacking motivation?! 🤔 But at the end of the day, I’m a busy mum doing my best, just like you.

I’m almost 46, and I’m happy to say my ongoing back & hip pain and fluctuating energy levels have improved 👏🏼

I genuinely believe it comes down to persisting with the right guidance around training, nutrition & hormones.

And what I learn along the way, I share—because if it can help another woman, it’s worth it 👏🏼👏🏼

My goal? Keep playing competitive hockey. Next up: Nationals in Adelaide! 🏑 But also to feel energised, happy and as pain & symptom-free as possible in everyday life.

Training Focus: Unilateral strength, rotational & anti-rotational core work, plyometrics—and REST days!

Nutrition: A work in progress. I’m working with a nutritionist & naturopath, focusing on more protein and eating more regularly. For me, this has made a BIG difference to those energy crashes and headaches.

Hormones: Watch this space! I’m experiencing some perimenopause symptoms—energy dips, hot flushes, heavier periods and low iron. I’m supplementing and seeing a women’s health GP next month.

Is it rocket science? Nope. A lot of it I already knew. The challenge was learning what to implement and how.

So my advice? Ask for help. Keep starting and re-starting. Be kind to yourself.

MumSafe™ Level 2! (finally - I’ll get onto completing Level 3 now) 🤪

I’m really proud to share that I have officially achieved MumSafe™ Level 2 Trainer status! 🎉

As a MumSafe™ Trainer, ongoing education is a huge part of what I do. Working with women and mums means continually learning, evolving and staying up to date with the best evidence around safe and effective exercise throughout motherhood.

To achieve Level 2, I’ve completed more than two years as a MumSafe™ Trainer, along with all required Year 2 education and assessments.

I’m incredibly proud to be part of such a passionate community of trainers who share the same mission: supporting women to move safely, confidently and effectively through every stage of motherhood and life 💪🏼

Because returning to exercise after having a baby shouldn’t be confusing, intimidating or a one-size-fits-all approach.

If you’re pregnant, postpartum or simply looking for a trainer who understands the changes women experience through motherhood and life, I’d love to help.

📩 Get in touch with me via my website www.strongwomen.com.au

You can also find a MumSafe™ Trainer in your area at www.mumsafemovement.com

NEW CLASS ALERT! 🎉
We’re so excited to be adding two new classes to the STRONGWOMEN timetable!

💪 FIT OVER 45 — Wednesdays 10:40am
We’re excited to add a third Fit Over 45 class to the schedule!
• 50-minute strength & conditioning class
• Beginners welcome
• Designed specifically for women 45+
• A great way to build strength, confidence and fitness

🧘‍♀️ MAT PILATES WITH ROSIE — Tuesdays 9:30am
A HUGE welcome to Rosie!
Rosie currently teaches Pilates at Happy Studio in the city, and we’re so excited to have her joining us at STRONGWOMEN in Lindisfarne too!
• 45-minute Mat Pilates class
• Every Tuesday at 9:30am
• Beginners welcome
• All ages welcome
• Baby & child friendly — bring them along!
Our Lindisfarne space is big, open and safe for little ones, and we have four bouncers available to borrow during class for your bub.

READY TO GIVE IT A GO?
Grab your $10 trial class by downloading the PT Mate Members App:
1. Download the app
2. Create an account
3. Search STRONGWOMEN
4. Enter PIN 080808
5. Add your bank/card details
6. Select the $10 trial
7. Book your class!
8. No cancellation fees

Come and see what STRONGWOMEN is all about. 💙
Questions? Get in touch with Sarah:
📧 [email protected]
📱 0438 347 057

Full class timetable available - www.strongwomen.com.au

Build Strength • Move with Confidence • Feel Like Yourself Again

Well, it’s been straight back into “real life” for me — running kids around, work, repeat.

This picture is from my first gym session since I got home — almost two weeks later. And honestly, I’m sharing it as a reminder to give yourself some grace when you feel like you’re letting yourself down.

Life gets busy. It’s hard!

The Masters Hockey World Cup already feels like a lifetime ago, but the memories will stay with me forever. It was an absolute BLAST!!

And as cliché as it sounds, it was exactly what I needed.

Time to just be me — not a mum, wife or business owner. Just Sarah. It felt incredibly freeing and, honestly, long overdue.

The past few years have been a lot about caring for others, putting family first and doing what needed to be done. I wouldn’t change many of the choices I made, but looking back, I can see how much of myself I put on hold along the way (and perhaps taken advantage of just a tad).

I’ve learnt the hard way that I should have put myself higher on the list sooner.

You don’t have to wait until you’re at breaking point to make a change.
Mums — you’re still allowed to have dreams, goals and adventures of your own.

It’s not always easy when everyone needs you, but even small changes can make a big difference. Don’t lose yourself while taking care of everyone else.

So, my new strategy? Goals and mini adventures. Things to look forward to, just for me.

Next up: the MumSafe Fitness Retreat, a Melbourne concert with one of my boys, and Masters Hockey Nationals in Adelaide.

Because you’re a person too. Not just a mum, wife or partner.

Life is too short to forget who you are ✨

And just like that… my first Masters Hockey World Cup is over 🇳🇱🏑

It wasn’t the fairy tale ending we’d hoped for, after finishing top of the ladder, but what a journey!!

So proud to have represented Australia alongside this incredible group of women.

This tournament pushed me, built my confidence, and reminded me why I love this game.

Being voted Players’ Player in the Gold Medal Match was something I’ll always be proud of.

A penalty shootout hurts, but coming home with an IMC World Cup silver medal is pretty special🥈

Grateful for every moment, every teammate, and everyone who supported us—especially my STRONGWOMEN community.

Give yourself a goal and make it happen 💪🏼