Susan Graham Hybrid Fit

Just dropping this here ✨️

One type of exercise is not enough for PMOS Management. Two peer-reviewed meta-analyses published in 2026, give us the clearest picture yet of what an evidence-based PMOS exercise prescription actually looks like: 🔹 High testosterone → aerobic exercise produced the only statistically significant reduction 🔹 Insulin resistance → HIIT leads, aerobic follows — use both 🔹 High triglycerides + LDL → combined aerobic and resistance training wins 🔹 Chronic inflammation → consistent aerobic exercise No single modality addresses everything PMOS throws at you 🙇🏻‍♀️ The research is pointing clearly toward multimodal programming: different tools for different targets, built around your individual bloodwork and clinical picture. This is what exercise prescription looks like when it’s actually grounded in evidence. Not a generic workout plan. Not “just move more.” A targeted, structured programme that works with your physiology. If your current exercise routine isn’t informed by your hormone panel, your insulin markers, and your inflammatory profile, maybe it’s time to change that 🤷🏻‍♀️ 💬 What’s your biggest question about exercise and PMOS? Drop it below 👇

Two excellent core exercises for calisthenics/gymnastics.

1) Spinal rolls...!!!

3x10 reps + 10s hold on the last rep.
Really, really, really think about not using anything other than the midsection of your body. No momentum. Absolute control. Rolling up vertebra by vertebra and slowly back down. Hold the last rep somewhere in the middle.

2) Pike compressions

3x8+8s hold on the last rep (enjoy! 😅)

The further forward you lean, the harder this one gets. Again, really focus on isolating your core, especially lower core, for this one, using less legs. No swinging!

What I love about these, is that they not only activate your core, but are also serious mobility exercises! Classic calisthenics moves. It's all about awareness and control of your body.

🤸‍♀️

6 gyms in just over 6 months:
- Planet Fitness Centurion
- Planet Fitness Cape Town Waterfront
- Pure gym Fullham
- Pure gym St. Paul's
- The Chronicle Aparthotel gym
- Pure gym Swiss Cottage
(We can add at home training to that)

Just going with the flow 😌

It can be tough, being unsettled, but I see it as a huge opportunity to learn and to grow from my experiences. In fact, it's kind of the only way. Change is inevitable. And experience gives you different perspectives.

It's been incredibly interesting seeing how different gyms are managed, how the layout is functionally (or sometimes not so functionally) designed, how the gym culture changes between different regions, and how the trainers within each gym operate.

Each gym has it's own unique positives and negatives. As in life, nothing is ever perfect, but it's about what you make with what you've been given or what you can create.

The latest gym (Swiss cottage) has a WHOLE FLOOR dedicated to ladies only! And wow, it's interesting to see how the whole culture changes. Again, positives and negatives. But the freedom I see in how the women move I have never experienced before at any other gym. It is quite eye opening. Girls are less scared to try hanging from bars and to be a bit "rougher". But simultaneously there is a general courtesy all around that creates a certain kind of peace.

Interested to explore a bit more ✨️

Don't do more, simply do better