Enhance PT

19/06/2026

🩷 BREAST CANCER PREVENTION AND RISK 🩷
Breast cancer is the most commonly diagnosed cancer amongst women in Australia.

It is estimated that 1 in 7 women will be diagnosed with breast cancer in their lifetime.

Directly – or indirectly – more Australian families are likely to be affected by breast cancer than any other type of cancer.

There are a range of factors that contribute to your chance of developing breast cancer. Some risks can be reduced, while others you might have no control over.

👉HOW TO MINIMISE YOUR RISK OF DEVELOPING BREAST CANCER
The number of new cases of breast cancer is predicted to increase year on year. And while there are many risk factors that we have no control over, such as being a woman, or getting older, there are others which can be changed or managed.
The following lifestyle factors have been linked to breast cancer risk. Although these may increase your risk of developing breast cancer, having one or more of these risk factors does not mean that you will definitely develop cancer. Likewise, having no known risk factors also does not guarantee that you will never develop cancer. If you are concerned about any of these risk factors, see your doctor to discuss any concerns prior to making lifestyle changes.

👉Alcohol intake
Drinking alcohol is associated with an increased risk of breast cancer, and with breast cancer returning. The risk of breast cancer rises as the number of drinks regularly consumed increases. Currently, there does not appear to be a ‘safe’ level of regular alcohol consumption. According to Cancer Australia, approximately 6% of breast cancer cases each year in Australia are due to alcohol consumption.
👉 Being overweight
For women who have experienced menopause (postmenopausal women), being overweight or obese, or gaining weight, is linked to an increased risk of breast cancer. Keeping to a healthy weight range reduces the risk of breast cancer. According to Cancer Australia, it is estimated that 8% of postmenopausal breast cancers each year in Australia are due to being overweight or obese.
👉 Physical activity
Physical activity is associated with a reduced risk of breast cancer. Active women of all ages have a decreased risk of breast cancer compared to women who do not exercise. The more physically active you are, the greater the health benefits. Cancer Australia states that approximately 8% of postmenopausal breast cancers each year in Australia are due to a lack of physical activity.
👉Having children and breastfeeding
Having children is linked to a reduced risk of breast cancer. According to Cancer Australia, the risk of breast cancer decreases by 7% for each child the women has had. Breastfeeding is probably associated with a small decreased risk of breast cancer as well – the longer the duration of breastfeeding, the lower the risk of breast cancer.
It is thought that the changes which occur in cells of the breast during a full-term pregnancy or breastfeeding may make the cells less likely to become cancerous. This may explain why women who have had children or have breastfed have reduced breast cancer risk.
👉 Smoking (inc Va**ng)
There is evidence that suggests an association between smoking and breast cancer risk. There may be an increased risk of breast cancer for women who started smoking at a very early age, or for many years before their first child. However, to***co smoke contains more than 70 chemicals that are known to cause cancer; smoking is also known to cause cancer of many organs of the body including lung, throat, liver, bowel and bladder cancers.

For more information on ANYTHING related to breast cancer, please pop over to the National Breast Cancer Foundation website. There are many useful tips and free resources available on their website.

Learn about how Breast Cancer is detected, the symptoms, self check guides and how Breast Cancer can be diagnosed and treated.

18/06/2026

⚡️Breast Pain &Aches & Cysts ⚡️

👉 What is breast pain? What are the symptoms?
Breast pain, otherwise known as mastalgia, is very common in women, occurring in nearly 70% of women and is rarely linked to breast cancer. Breast pain is a feeling that occurs in the breast region that may cause the breast to feel tender or sore. The pain may range from a dull ache or throb, to a stabbing pain, a burning sensation, or a feeling of tightness. The pain can be constant or can happen occasionally, ranging from mild to severe.

👉 Common reasons of breast pain
There are various reasons why someone may suffer from breast tenderness, pain or sore breast tissue. The pain may be cyclical breast pain, linked to the menstrual cycle and the associated hormonal changes or non-cyclical breast pain, unrelated to your periods.
👉 Cyclical breast pain:
Usually impacts women aged in their 20s-40s. Premenstrual breast pain happens a few days before your period is due, with a mild to moderate pain in one or both breasts depending on the individual. Premenstrual and menstrual pain could go on for a week or longer each month, commencing before and continuing for the duration of the period. The pain can range from moderate to severe, impacting both breasts.

👉 Non-cyclical breast pain:
This type of breast pain is more uncommon and is not linked to the menstrual cycle. It is generally described as a burning, aching pain and usually impacts women in their 40s-50s. The pain is often in one area in one breast, commonly located in the inner part of the breast or under the ni**le.
Possible causes of breast pain can be found here: https://nbcf.org.au/about-breast-cancer/detection-and-awareness/breast-pain-and-aches/

Tips On How To Relieve Breast Pain can be found here: https://nbcf.org.au/about-breast-cancer/detection-and-awareness/breast-pain-and-aches/

👉 When you should see a doctor about breast pain
It can be difficult to know when you need to worry about breast pain. You should consult a doctor about your breast pain if:
• The pain lasts longer than a couple of weeks
• If the pain is in one specific area of your breast
• If the pain continues to worsen over time
• If the pain is disruptive to your day-to-day life

👉 What are breast cysts?
Breast cysts are fluid-filled round or oval sacs, similar to blisters, that form within the breast. They are usually benign (noncancerous). In most cases, breast cysts do not require treatment unless they are large and painful or uncomfortable.

Breast cysts may be found in one or both breasts. If you have a breast cyst, you may feel:
• A smooth, easily movable lump under the skin
• Breast pain or tenderness in the area of the breast lump
If you notice any new or unusual breast change, please speak with your doctor without delay. Most breast changes are not caused by cancer, however some lumps may not be cysts and will require further investigation.

More information about breast cysts can be found here: https://nbcf.org.au/about-breast-cancer/detection-and-awareness/breast-cysts/
Information sourced from: https://nbcf.org.au/about-breast-cancer/detection-and-awareness/breast-cancer-symptoms/

Breast pain (mastalgia) is very common in women & is rarely linked to breast cancer. Learn more about symptoms, common causes & how to relieve breast pain.

17/06/2026

🔥🔥How Are 2D and 3D Mammograms Different for Dense Breast Tissue 🔥🔥
If you’ve heard me talk about breast cancer in classes, you will no doubt have heard one of my many lectures about the difference between a 2D mammogram and a 3D mammogram.

I don’t claim to be a doctor, radiographer or any other kind of specialized health professional. I am just a personal trainer. But I do want everyone in my orbit to understand the difference between these two items and how it can affect a breast cancer diagnosis, particularly if you have DENSE BREAST TISSUE.

If you don’t know if your breast tissue is dense, then please make it your business to find out. It could save your life and would have saved my friend’s life if she had known this.
🔥What is the difference between a 2D and 3D mammogram?
Images from 2D vs. 3D mammograms differ in their detail, clarity and practicality for certain types of breast tissue. And if you don’t know if your breast tissue is dense, then please make it your business to find out.

1. Image Clarity
A 3D mammogram gives the radiologist a clearer picture of the breast tissue and its composition. It brings finer detail into focus and makes tiny structures apparent. Because the tissue is more clearly visible, radiologists can often detect abnormalities they might have missed with a 2D mammogram.
One of the limitations of 2D mammography lies in how it compresses the breast tissue and overlaps the x-ray images. The compressing and overlapping can sometimes obscure critical markers in the breast tissue that can indicate cancer. It’s true that 3D mammography also compresses the breast tissue. But because a 3D mammogram enables the radiologist to look at each level of breast tissue individually, slice by slice, the compression does not obscure critical signs.

2. Reliability
A 3D mammogram is generally more reliable than a 2D version. In studies, 3D mammography has been shown to have higher cancer detection rates than 2D mammography.
A 3D mammogram also makes it less likely for the radiologist to identify a noncancerous structure as cancerous, giving a false positive.

3. Dense Breast Tissue & 3D Imaging
A 3D mammogram is advantageous for all types of patients, though it is optimal for one group in particular. Women with denser breast tissue may want to choose 3D mammography.
Dense breast tissue typically has a higher proportion of glandular structures to fat. In an x-ray image, fatty tissue looks gray, and glandular tissue looks white. However, most cancerous tissue also looks white. With basic 2D mammography, glandular and cancerous structures often look similar. (Do you see the issue here? It’s scary and something you need to be aware of if you have dense breast tissue)
For dense, highly glandular breast tissue, a 3D mammogram is ideal because it can image hidden details of the dense tissue that a basic 2D mammogram might miss. It lets radiologists look at the tissue layer by layer, and it makes distinguishing between glandular and malignant structures more straightforward.
(Credit information: Envision Radiology)

17/06/2026

🕵️‍♀️🕵️‍♀️ EARLY DETECTION SAVES LIVES - HOW TO DETECT BREAST CANCER
Early detection of breast cancer gives the best possible chance of survival. Everyone keeps talking about this, but there are still a bunch of people who DON'T check their breasts regularly, if at all.

The earlier an abnormality is discovered, the greater the number of effective treatment options available. This ensures the best possible outcome.
There are many ways breast cancer can be detected.
These include:
• Through clinical examination
• Mammograms ****
• Magnetic Resonance Imaging (MRI)
• Ultrasound
• Biopsy

👉👉BREAST CANCER DETECTION & SCREENING METHODS 👈👈
A clinical breast examination involves a thorough physical examination of your whole breast area done by a healthcare professional. This includes breasts, ni**les, armpits and the collarbone. You will also be asked about your personal and family history of breast cancer, and if you have noticed any changes in your breasts.
👉MAMMOGRAMS
A mammogram is an x-ray picture of your breast. Mammograms are used to regularly check for breast cancer in women who may present with no signs or symptoms of the disease. Screening mammograms involve two x-ray pictures of each breast that are analysed by a radiographer for signs of abnormality. Free routine mammographic screening is available in each state for women aged 50-74 through BreastScreen Australia.*
💥💥 Women aged 40-49 or over 75, are also entitled to a free mammogram, however, they receive no reminder prompts, like women aged 50-74 do.
(Note: this doesn’t mean you shouldn’t get a mammogram if you are 40-49 or over 75 - you have the option, so please just DO IT) 💥💥
Book online or contact BreastScreen Australia on 13 20 50.

***Note from Miranda: I’m going to post some further information about the difference between 2D and 3D imaging for breast cancer. This is IMPORTANT for everyone to read ***
👉 BIOPSY
A biopsy is the removal of a small sample of tissue from the breast or lymph nodes. The tissue is then examined by a pathologist (specialist doctor) under a microscope. This process helps to determine if the sampled tissue has any cancer cells. It also helps to determine the appropriate treatment plan.

👉 MAGNETIC RESONANCE IMAGING (MRI)
An MRI produces an image of the inside of your body using magnetic fields. Women under 50 years of age who are at high risk of breast cancer are eligible for routine screenings with MRI through Medicare. To access this service, younger women must be referred by their GP or specialist.
👉 ULTRASOUND
An ultrasound uses soundwaves to outline a part of your body. A breast ultrasound is used to see whether a lump found in the breast is solid or filled with fluid. An ultrasound is often used to check abnormal results from a mammogram.
What the NBCF is researching now – harnessing the immune system to develop new ways of detecting and treating aggressive breast cancers
Problem: Most breast cancers express the estrogen receptor and are therefore classified as hormone responsive tumours. This means that they can be targeted with anti-estrogen treatment. Most patients respond very well to anti-estrogen therapy, but up to 20% of patients have a more aggressive form of this type of breast cancer where the treatment is not effective.

Solution: There is currently no way to predict which patients have this aggressive subtype, but A/Prof Blancafort’s has discovered a biomarker that may be useful for identifying these “hidden” subtypes of breast cancer. This project will confirm whether this biomarker can identify these hidden subtypes of estrogen receptor positive breast cancer and further investigate whether targeting this biomarker may result in a new therapeutic option for patients diagnosed with this disease.

👉 BREAST AWARENESS
It’s important to be familiar with your breasts so that you’re alert of any changes that might occur in the breast region. If you experience any symptoms such as lumps, dimples, discharge or discolouration, head to your doctor for further examination. It’s also important to be remember that finding a lump doesn’t mean that you have cancer; most lumps are benign (not cancer).

So, don’t panic if you do find a change just make an appointment with your doctor for further evaluation.

***Note from Miranda: I’m going to post some further information about the difference between 2D and 3D imaging for breast cancer. This is IMPORTANT for everyone to read ***
Information sourced from:

Find out about the common symptoms of breast cancer such as lumps, changes in the size or shape of the breast, and changes to the ni**le.

16/06/2026

🍐🍐 BE BREAST AWARE – CHECK YOUR PAIR 🍐🍐
👉Breast Cancer Symptoms
It is important to be aware of how your breasts normally look and feel, so that you can identify any unusual changes. Symptoms of breast cancer will depend on where the tumour is, the size of the tumour and how quickly it is growing in the breast.
Some people will not have any symptoms and the breast cancer is found during a screening mammogram (a low dose x-ray of the breast).

❓What are the symptoms of breast cancer?
Symptoms of breast cancer may include:
• A lump or thickening in the breast, especially if it is only in one breast
• Changes to the shape or size of the breast
• Changes to the shape of the ni**le, such as crusting, sores or ulcers, redness or inversion (a ni**le that turns in when it used to point out).
• Changes to the skin of the breast, such as dimpling (sometimes looking like an orange peel), a rash, scaly appearance, unusual redness or other colour changes
• Fluid leaking or discharge from the ni**le that occurs without squeezing
• Persistent, unusual pain that doesn’t go away
• Swelling or discomfort in the armpit
Early detection gives the best possible chance of survival, so it is important to be breast aware to ensure that you can spot any changes as soon as they appear.

❓What should I do if I experience any of the symptoms of breast cancer?
For the love of all things don't ignore any changes!! Just because you're over 70 doesn't mean you can't get breast cancer. This disease doesn't discriminate.

It is important to remember that most breast changes are not caused by cancer, and the symptoms listed can be caused by other medical conditions. However, if you have noticed any symptoms or changes in your breasts, it is important that you see your doctor without delay so that the changes can be checked. This may include a physical examination or imaging of your breasts.

❓Do only women experience breast cancer symptoms?
Nope! Symptoms of breast cancer in men are similar to those that women experience. Learn more about what these symptoms are and how breast cancer affects men.
Information sourced from:

Find out about the common symptoms of breast cancer such as lumps, changes in the size or shape of the breast, and changes to the ni**le.

15/06/2026

🩷 Welcome to Breast Cancer Awareness Week 🩷
We're talking about breast cancer for this entire week.
Why?
Because it’s breast cancer awareness month at Enhance PT.
I’m not issuing trigger warnings. Being diagnosed with breast cancer is far more triggering than taking the opportunity to educate yourself.
I am being harsh? Yes indeed I am.
My best friend died from breast cancer on 29 June 2023 (pic below).
She was 49 and had she been provided with the correct information from her health professional she would likely still be alive today. I miss her SO much.😢

🍒 ABOUT BREAST CANCER
Breast cancer is the second most commonly diagnosed cancer in Australia and the most common cancer among females.
Every year over 3,300 people in Australian (including 33 men) will die from breast cancer.
Its incidence is increasing – with 1 in 7 women and about 1 in 550 men expected to be diagnosed in their lifetime. (These figures are shocking)
The disease develops when cells within the breast grow abnormally and multiply to form a tumour. Thanks to medical research breast cancer that is contained within the breast is now largely treatable.
(There are other types of breast cancer that are metastatic, which means they spread and grow outside the breast).
Since the National Breast Cancer Foundation (NBCF) started funding research in 1994, the death rates from breast cancer in Australia has reduced by over 40% thanks in large part to research in prevention, early detection and new and improved breast cancer treatments.
It’s progress to be proud of but the job’s not done. Nine people in Australia still die every single day.
Targeted, world-class research is the only way to stop women and men dying from breast cancer. By gaining a better understanding of how breast cancer tumours originate, grow and spread, we can save more lives.
Information from: https://nbcf.org.au/about-breast-cancer/

13/06/2026

🩷🩷 All classes are back on as of tomorrow and it's PINK WEEK all week! 🩷🩷
We've always been passionate about raising awareness of Breast Cancer so drag out anything and everything that you own that's PINK and wear it to class.
Pink hats, shoes, tights, shirts, hair bands, head bands, jumpers, scarves, beanies, socks, jocks, un**es - you name it, we want to see it!! (except for the un**es and jocks..... we'll just take your word on that 😂) M x

12/06/2026

😍 Real Community in Action 😍
I've seen a lot of chat from other fitness groups touting their great community. Well this is the REAL DEAL. A group of people previously unknown to each other, getting a walking group together while we're on a break.
I'm so so proud of our community and this reminds me how important it is to provide a caring, fun and supportive environment for all.
Big love & hugs to all. M x

12/06/2026

😉 Happy Friday!

(This was sent to me by a lovely client a while back!)

11/06/2026

🔑THURSDAY TIP

It’s time to rethink that afternoon coffee / frappe / tea habit.

It’s tempting to try to power through a mid-afternoon slump with caffeine, but if you have trouble sleeping, here’s something shocking:

Caffeine can stay in your system for a lot longer than you might think ... as long as 10 hours.

This matters because caffeine blocks a chemical in your body called adenosine that helps manage your sleep-wake cycle.

If your energy is dragging in the afternoon, try going for a walk outside to get some fresh air instead of reaching for that cup of coffee. ☕️🫖