Esther Colmenares

Esther Colmenares Hi! I'm Esther. I am a personal trainer and pilates instructor who specializes in strength training and rehabilitation.

I work with women over 50 to help them rehabilitate previous injuries, improve their general strength, and eliminate aches and pains. I'm Esther and I worked as a Personal Trainer specialised in strength and rehabilitation to improve the quality of life and sports performance

Pregnancy…Possibly one of the most brutal processes a woman’s body has to go through. ✅In my case the goal was to feel a...
14/01/2026

Pregnancy…

Possibly one of the most brutal processes a woman’s body has to go through.
✅In my case the goal was to feel and be capable of doing my regular life/work routine for as long as I could.

But one thing I was not able to achieve… surrender to the process.

You see, when one grows up so conscious about how the body looks, what it can do and how to get the best out of it to win and achieve, seeing the changes and the limitations that comes with this, becomes the real challenge.

➡️The lesson: You can’t control everything.

💗The most amazing thing that happened during all this time was the unexpected.
The level of support, empathy, kindness, and love I have received during all these months has been overwhelming, so much so that my brain couldn’t comprehend but my heart has been constantly full with immense GRATITUDE 🙏

💗From my family, friends here and every where, my colleagues, every single one of my students, my right hand and even our Baby G.

Every day, every step in what has been a very uncomfortable journey, I have not been alone.

In the words of the athlete that still lives in me.. I have won 🥇

Now, a new journey begins. I guess in life there is always one more gold medal to win.
Let’s see how this motherhood thing plays out… bring it on! 💪🥇🔥

First two pics 📸

🚨🥇You are used to performing at the highest standard, you made it to the top, and now you can’t enjoy it.🚨🤷‍♀️Now, even ...
12/06/2025

🚨🥇You are used to performing at the highest standard, you made it to the top, and now you can’t enjoy it.🚨

🤷‍♀️Now, even light activity can leave you sore, cautious… or worse, sitting it out.
💥 I see the frustration this can cause all the time, you want to do it all, but can’t trust your body will be up for it.

✅Your body needs RECALIBRATION✅
To survive and thrive, you need to rebuild your structure to meet the new standards you require.

🥇💪Let’s start a smarter rebuild.
Train with a structured plan, at your own time, when you need it and bring your confidence and freedom back.

👨‍💻✅ Online coaching available now! Send me a DM and let’s get to work.



⛳️🏌🏼‍♀️One round of golf and the soreness in your back won’t simply forgive you.💥🚨You take a couple of painkillers and g...
08/06/2025

⛳️🏌🏼‍♀️One round of golf and the soreness in your back won’t simply forgive you.💥

🚨You take a couple of painkillers and go back to the course again, and the story repeats.

🔥➡️You are not getting old; it’s also not about the intensity of the game; it’s simply a lack of support in your spine and hips.

👀Unless you have a medical condition (always check with your doctor first!), what you need to do is improve your mobility and flexibility throughout your entire structure to support the area that suffers the most, in this case, your lumbar spine.

✅🏆Try these mobility exercises before and after playing to help restore your mobility and flexibility. It’s designed to reset your hips + spine before they lock up.

👨‍💻We can talk about the strength you need on the next one! For now, start here!

🎯 Small inputs. Big difference in the course and out.

🏌🏼‍♀️⛳️When Lady J started working with me, she was dealing with an injured shoulder, restricted rotation, and the occas...
08/06/2025

🏌🏼‍♀️⛳️When Lady J started working with me, she was dealing with an injured shoulder, restricted rotation, and the occasional lower back tightness that was affecting her game.⛳️

✅First things first, we worked on rehabilitating and strengthening her shoulder.
✅We then focus on building her core strength and spine mobility to enhance her rotation.
✅Shoulder discomfort disappears, and trophies start to appear!
✅We continue to improve her general mobility and flexibility, and have added specific agility exercises to enhance her abilities further.

🏆🥇Results can be achieved at any age. Lady J is over 50, and she is moving better than ever! Imagine being like her? 😁

🔥Being Strong again doesn’t mean spending your life at the gym, because who has time for that?

✅It means moving with a structured plan, efficiently to bring strength, confidence and freedom.

🔥Ready to start? 1:1 Online coaching is available now! Send me a DM and let’s get to work.

🚨Strength isn’t about pushing harder. It’s about rebuilding smarter.


🚨A strong back doesn’t get built with gentle stretches and glute raises🚨 ✅First step, consult with your doctor and/or ph...
05/06/2025

🚨A strong back doesn’t get built with gentle stretches and glute raises🚨

✅First step, consult with your doctor and/or physio to explore further.
✅Once you have the information, it’s time to take action.

👀Unless you have a medical condition, resting won’t fix your back, and painkillers will destroy your gut. Movement is your saviour!

🔥➡️Where to start?
I like to explore the joints above and below.
✅How is your thoracic spine moving?
✅How much range of motion do you have in your hips?
✅How do you stand?
✅How are your feet supporting you?

💥💪Then, build a program based on all the findings.

💫Yes, you also need to strengthen your core, but that goes beyond just crunches and planks.

💫You need a well-rounded approach to design that aligns with your goals and lifestyle, and I can help you with that!

💫Want to get stronger, move better and be pain-free?
Online Coaching is available now! Send me a DM so we can get started.

💫Working around aches and pains, inflammation, and old injuries is possible!💫➡️There are many ways to recalibrate, move ...
01/06/2025

💫Working around aches and pains, inflammation, and old injuries is possible!💫

➡️There are many ways to recalibrate, move your body, and strengthen your muscles to build a solid foundation that will support your structure in the years to come.

✅At home or the gym, a well-structured program can help you alleviate the tightness and weakness that are holding you back from enjoying the things you love to do.
It’s true, if you don’t move, you lose it.

💪Consistency will take you far.

💗Some kind words from a dear student who works hard and understands how important her strength and flexibility is for everything she does!

💥Want to get stronger, move better and feel capable of doing what you love and need? Send me a DM, Online Coaching available from now!

🚨Still blaming your desk or chair?🔥💥The real cause of chronic tension isn’t how you sit — it’s how long you do it every ...
01/06/2025

🚨Still blaming your desk or chair?🔥
💥The real cause of chronic tension isn’t how you sit — it’s how long you do it every single day.

➡️⚡️When you hold the same posture for an extended period, your brain reacts by tightening everything up.

➡️⚡️The stability in your cervical spine is lost, and then you develop rounded shoulders, headaches, and even fatigue. It goes beyond a bad posture.

✅Stretching and strengthening your structure will rebuild control and alleviate the chronic tension you are experiencing all the time.

💪🔥Start simple, with 5-minute breaks every couple of hours and see how you restore your natural movement.

💫Want to get stronger, move better and feel amazing? Send me a DM so we can get started.


🔥⚡️Shana, a 52-year-old lawyer, mum, and wife, couldn’t get through her day without feeling completely run out by 1 pm. ...
28/05/2025

🔥⚡️Shana, a 52-year-old lawyer, mum, and wife, couldn’t get through her day without feeling completely run out by 1 pm. The aches and pains will creep in, and being able to keep up with her teenage daughter felt like a mission impossible.

✅💪We started with 2 strength sessions a week + stretches at home.
💫8 weeks later: No mid-day crashes. More energy than she had in years. Her level of agility improved massively, she looks and feels taller (talk about a great posture!), and now she can enjoy full-day walks in the city with her daughter while shopping and enjoying ice cream.

🔥Being Strong again doesn’t mean spending your life at the gym, because who has time for that?
✅It means moving with a structured plan, efficiently to bring strength, confidence and freedom.

🚨You don’t have to drag yourself through life, you can keep up.

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Brisbane, QLD

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