Females Over 45 Fitness

DO YOU CHECK YOUR POO OUT?

Your gut can tell you a lot! 💩

Something as simple as looking at your stool can give you clues about how your digestive system is functioning. The Bristol Stool Chart helps classify stool into seven types …… with Types 3 and 4 generally considered the ideal range for most people.

If your stools are often hard and difficult to pass, very loose or watery, it could be a sign that something needs a little attention such as your:

👉fibre intake
👉hydration
👉movement
👉diet or
👉stress levels.

At FOFF, we believe healthy ageing is about looking after the whole woman ….. building strength, moving your body, nourishing yourself and feeling good from the inside out. 💗

Have you ever checked what your stool is telling you? 👇

RATTY’S RANDOM - OSTEOPOROSIS ISN’T INEVITABLE

Strong bones aren't built by luck, they're built by lifting/strength training.

Strength training is one of the most effective ways to improve bone density, reduce the risk of osteoporosis and help you stay active, independent and confident as you age.

Every session at FOFF is an investment in your future.

Too many women avoid the gym because they think it's "not for them."

The truth is, after the age of 40 we naturally begin to lose bone density if we don't challenge our bodies. Waiting until a fracture or diagnosis isn't the answer.

Before this post of mine, did you know that strength training can actually improve bone density?

Do you have Osteoporosis or Osteopenia? Tell us your story

YOUR GUT LIKES MOVEMENT …..ARE YOU MOVING ENOUGH?

Did you know movement can support your gut health too? 💗

When we think about gut health, we often focus on food, fibre and water ….. but movement matters too!

Walking, strength training and simply breaking up long periods of sitting can help keep your body moving and support healthy digestion.

At Females Over 45 Fitness, our sessions are designed specifically for women 45+. Helping you:

👉build strength
👉 improve mobility and balance
👉boost your energy and
👉support healthy ageing

all in a supportive female-only environment. 💗

Your workout isn't just about how you look.

It's about helping your whole body feel better from your muscles to your gut!

Would you like to feel stronger, healthier and more active as you get older?

Come and experience FOFF for yourself. 💗

What difference do you notice in your body after you've been active? 👇

MAL'S MOVEMENT MINUTE - GLUTES

Strong glutes help you stay strong, steady and confident in everyday life! 💪💗

This week's Mal's Movement Minute focuses on keeping your glutes strong, mobile and ready to support the movements you do every day. Just a couple of minutes before and after your workout can help you:

✅ Warm up your glutes and prepare your body to move
✅ Improve hip mobility and flexibility
✅ Support strength, balance and stability
✅ Move with greater comfort and confidence

Your glutes do so much more than help you during a workout. They support you when you're walking, climbing stairs, getting up from a chair, bending and lifting.

Just 2 minutes before and after your workout can help you:

💗 Feel stronger through your hips and legs
💗 Improve mobility
💗 Reduce feelings of stiffness
💗 Move more comfortably during your day

Have a go at these simple glute movements.

👇 Tell us in the comments...

Which everyday movement do you notice your glutes working the most ....... walking, stairs, getting up from a chair or something else? 💗

WHAT DOES 100 CALORIES LOOK LIKE?

POTATO CHIPS vs CARROT STICKS

Crunch doesn't have to come from a packet! 🥕🥔

For around 100 calories, you can have a small handful of potato chips or a much larger serve of crunchy carrot sticks.

Swapping to higher-volume foods can help you feel fuller without increasing your calorie intake.

Healthy habits are built from simple choices repeated over time.

💗 What's your favourite healthy crunchy snack? We'd love some new ideas! 💗

RECIPE RICH FRIDAY - SWEET CHILLI TOFU STIR FRY
GF • Vegetarian • Lactose Free)

Plant-based meals can still deliver plenty of protein.

This colourful stir fry is full of vegetables, flavour and protein while being perfect for busy weeknights.

Method:

1. Cook tofu in a non-stick pan until lightly golden.
2. Add mixed vegetables and stir fry for 4–5 minutes.
3. Stir through sweet chilli sauce and tamari.
4. Heat until coated.
5. Serve over cooked rice.

💗 Have you ever tried tofu before?

COACH CARINA CATCHUP – SURROUND YOURSELF

Surround Yourself With People who Celebrate You!

What I have discovered through out my journey, since working on my fitness and overall
Health and well being, is that there are people who will encourage you , as long as it supports
their need of you, and others who encourage and support you through every step of the way.
It is important that we remember that focusing on our own well being, will often come at a
price. We need to decide if we want to move forward, or be held back.
My children for example, they remember what certain foods do to my health, so if I go to eat
those, they are the first to go “mum! That will make you feel sick remember” , on days where
im feeling sluggish, they will beg to go out for a bush walk or a day near the beach.
I have friends who notice all of the little changes, friends who see my progress, and it has
inspired them to work on their own selves.
Then there are the people who are encouraging as long as your journey does not interfere in
their plans or views, the ones who compliment on your progress then say “ you go to the gym
too much’ ‘ your too strict on yourself’ or the “ missing a few days won’t hurt” “a few days
of junk food wont do any damage”, these are the people who don’t understand what it has
taken for you to reach your goals or to even start on that journey.
I now surround myself with people who understand that my gym time is not only working on
my physical health but also mentally, they understand that I have fought extremely hard to
stay on my path, to better health and a stronger body and mind, no matter what obstacles life
has thrown in my path along the way.
-Have you started on your journey ? if not, who would you talk to knowing they will help
boost your confidence into taking that step for you? Or hold your hand to get over the last
hurdle that holds you back?

-Do you have your support group?
-Who are your biggest cheer leaders in life?
-Think about what your goals are, who do you share those with , knowing that when you feel
discouraged, that they will step up and remind you of how far you have come and to not give
up on yourself!

GUT HEALTH - FIBRE NEEDS WATER.

Eating more fibre is great ...... but there's an important piece of the puzzle that often gets forgotten...

💧 Water!

Fibre and fluids work together to help keep things moving through your digestive system. If you suddenly increase your fibre without drinking enough, you may actually feel more bloated or uncomfortable.

So if you're working on your gut health, don't just think about what you're eating.
Think about what you're drinking too.

Do you think you drink enough water each day, or is this something you need to work on?

RATTY’S RANDOM #8 - I DON’T NEED CARDIO

Your heart is a muscle and just like every other muscle in your body, it gets stronger when you train it.

Regular cardio helps improve heart health, increases stamina, lowers blood pressure and makes everyday activities feel easier. Combined with strength training, it's one of the best investments you can make for a longer, healthier life.

Ignoring your cardiovascular fitness can leave you feeling breathless, tired and less able to enjoy the things you love.

As we age, our heart health becomes even more important. The good news? You don't have to run marathons.

👉Brisk walking
👉cycling
👉swimming
👉rowing or
👉interval training

They all count and every session helps build a stronger, healthier heart.

What's your favourite way to get your heart rate up ........ walking, cycling, dancing, a interval workout or something else?

Tell us in the comments!

One important note: while the image highlights an important message about staying active, real hearts vary from person to person, and heart size or appearance alone doesn't determine cardiovascular health.

The key takeaway is that regular exercise helps your heart work more efficiently and supports long-term health.

WHAT IS YOUR GUT MICROBIOME?

Inside your digestive system lives a huge community of microorganisms known as your gut microbiome.

These bacteria and other microorganisms interact with the food we eat and play an important role in digestion and overall health.

One of the best ways to support a diverse gut microbiome is to eat a variety of plant foods.

My own gut microbiome has been compromised since getting food poisoning. It has never been the same so I have to work on looking after it as it really reacts terribly to changes in what I eat.

Think:
🥦 Vegetables
🍓 Fruit
🌾 Wholegrains
🫘 Beans & lentils
🥜 Nuts & seeds

The goal isn't one magical “gut health” food ……. it's a variety.

What do you know about your gut microbiome and how it works?