Get Fit with Nic

08/09/2026

Many women are surprised at how quickly weight drops when they start GLP-1s, but fast loss isn’t always healthy loss.

GLP-1 medications can reduce appetite so much that some women end up eating far less than they realise. Without enough protein or dedicated, progressive strength training, the body doesn’t just lose fat… it loses muscle too.

And muscle is the very thing that supports metabolism, bone health, energy and long-term strength.

The good news?
With the right training approach, women can lose weight and keep the muscle that matters most.

✨ Progressive strength training 2–3× per week
✨ Adequate daily protein
✨ Hydration + fibre
✨ Slower, steadier weight loss
✨ Education and supervision from a qualified trainer

This is a topic we unpacked deeply during our MumSafe™ workshop led by Endocrinologist Dr Isobelle Smith, where we explored what women really need to know about GLP-1 medications and safe weight loss. The message was clear: strong, informed support protects women far beyond the scales.

Term 4 trial classes will open during the first week of Term 4, with details to be announced soon.

19/07/2026

💚 Last chance to trial a class this term!

Trial classes are available this week only, from Monday 20 July, with limited spots in:

💚 Tuesday 9.30am
💚 Tuesday 5.30pm

Come along and see whether our supportive, women-only small-group training is right for you.

Send me a message to book your trial. 💚

11/07/2026

💚 I've got a few spots available for Term 3, so I thought I'd put it out there...

If you've been thinking about getting back into exercise but keep putting it off, this might be the little nudge you need.

When I started at Get Fit with Nic, I never wanted it to be just another fitness class. I wanted it to be a place where women feel comfortable walking through the door, where no one feels judged, and where everyone is encouraged to do their best - whatever that looks like for them.

One of my favourite things now is seeing the friendships that have been built and watching the women cheer each other on. That's what makes it so special.

The older I get, the more I realise how important strength training is for us as women. It's not about lifting the heaviest weights, it's about staying strong, healthy and able to keep doing the things we love for years to come.

At the moment I have a few spots available:

💚 Tuesday 9.30am
💚 Tuesday 5.30pm
💚 Friday 6.30am

Most of my other classes are now full or waitlist only.

I'm opening up trial classes for the first two weeks of Term 3 (subject to availability), so if you've been curious about coming along, now's a great time to give it a go.

I also have a little availability for 1:1, 2:1 and semi-private (3 or more) personal training if you'd prefer something a bit more individual.

If you'd like to know more, or even just have a chat to see if it's the right fit for you, send me a message. No pressure at all. 💚

10/07/2026

19/06/2026

Most women were taught to see their menstrual cycle as something to put up with rather than something to learn from.

But your cycle can provide valuable information about how your body is responding to stress, recovery, nutrition, sleep and overall health.

That's why many health professionals consider the menstrual cycle to be a vital sign, just like heart rate or blood pressure.

For women in perimenopause, changes to the menstrual cycle are often one of the first signs that hormonal shifts are occurring. Periods may become less predictable, arrive earlier or later, feel heavier or lighter, or occasionally skip altogether. This can be a normal part of the menopause transition, but significant or concerning changes should always be checked with a qualified health professional.

At Get Fit with Nic, I help women build strength and confidence while learning to work with their bodies, not against them. Whether you're navigating postnatal recovery, perimenopause, menopause or simply wanting to feel stronger and more energetic, understanding your body's signals can help you train more effectively and sustainably.

Have you noticed changes in your energy, recovery, mood or motivation throughout the month?

12/06/2026

Have you ever felt like you're doing all the "right" things, but your body still isn't responding the way you expect?

I remember chatting with a client who was exercising regularly, eating well, and showing up consistently, yet she was frustrated by sudden weight gain, constant bloating, low energy, and feeling like she'd lost control of her body.

The easy answer would have been to train harder or cut more calories.

But sometimes the issue isn't a fitness problem.

As coaches, we often work with women who are navigating perimenopause, menopause, digestive issues, fatigue, nutrient deficiencies, or a complicated relationship with food. Exercise is incredibly important, but it isn't always the whole answer.

Sometimes the most valuable thing we can do is recognise when additional support is needed.

Working alongside an Accredited Practising Dietitian can help uncover nutritional deficiencies, support hormone health, improve digestive symptoms, and create a more positive and sustainable relationship with food.

At Get Fit with Nic, we believe women's health is about more than exercise alone. That's why we value working with trusted health professionals to ensure women receive the support they need at every stage of life.

This insight comes from our MumSafe™ training with Accredited Practising Dietitian Isabel Jardine and serves as an important reminder that building strength and improving health is often a team effort.

👉 Have you ever experienced symptoms that exercise alone didn't seem to improve?

01/06/2026

Your posture is about much more than standing tall.

Over time, work, stress, injuries, pregnancy, hormones and everyday habits can influence the way we move, breathe and hold ourselves.

Some common postural patterns include:

• Rounded shoulders and forward head posture

• Tight hip flexors and weak glutes

• Protective patterns after surgery or injury

• Breathing patterns that affect core and pelvic floor function

These patterns don't automatically mean something is wrong. They simply give us clues about how your body has adapted over time.

Understanding them can help explain why certain exercises feel difficult, why some aches and pains keep returning, and how to train more effectively.

This insight comes from one of our past MumSafe™ trainer trainings with Clare Hozack, who highlighted why recognising these patterns is so important.

At Get Fit with Nic, we take a whole body approach to helping women move better, feel stronger and train with confidence through every stage of life.

28/05/2026

I learned about somatic movement through my MumSafe™ training, and I found it really relevant to many of the women I work with.

A lot of women come into exercise carrying stress, tension, pain, fear of injury, pelvic floor concerns, burnout or years of feeling disconnected from their body.

Sometimes they are so used to pushing through that they stop noticing what their body is actually telling them.

Somatic movement focuses on slowing down, building body awareness, improving breathing and helping the nervous system feel calmer and safer in movement.

That does not replace strength training.

But it can complement it.

For some women, especially during midlife, after pregnancy, during stressful periods or when returning after pain or injury, this type of work can help rebuild confidence and connection with their body again.

You might explore this through:
✨ women’s health physiotherapy
✨ yoga or breathwork
✨ somatic movement practitioners
✨ mindfulness-based movement
✨ slower mobility and body awareness work

At Get Fit with Nic, I use elements of this approach when helping women learn to move with better awareness, breathing, control and confidence, alongside progressive strength training.

Because getting stronger is not only about pushing harder.

Sometimes it starts with feeling safe in your body again.

11/05/2026

A lot of women tell me they want to get stronger and fitter again, but they no longer feel sure what type of exercise is actually right for their body.

They want to get stronger and fitter, but they’re not sure what is right for their body anymore.

Maybe high impact exercise doesn’t feel great.
Maybe jumping, running or burpees feel too much.
Maybe your knees, back, pelvic floor or energy levels need a bit more consideration than they used to.

And maybe you’re worried you won’t keep up.

This is exactly why I run my small group classes the way I do.

They are designed for women who want to build strength, fitness and confidence in a supportive environment, with options to work at the level that feels right for your body.

You don’t need to be fit before you start.
You don’t need to jump.
You don’t need to keep up with anyone else.

You just need somewhere you feel comfortable enough to begin.

I have a few small group spots available at the moment:

POWER
Functional strength & movement
Tuesday 9.30am, limited spots

FIT
Conditioning & fitness focused
Wednesday 6.30am, 1 spot

FIT60+
Older adults strength, balance & fitness
Tuesday 10.30am, 2 spots
Thursday 10.30am, limited spots

I’m also offering a free trial class over the next 2 weeks for local women who would like to come and see if it feels like the right fit.

Comment FREE CLASS or send me a message and I’ll help you work out which class would suit you best.

Nic
www.getfitwithnic.com.au

Get Fit With Nic Personal Training
Myring Street, Castlemaine

07/05/2026

Did you know pelvic floor symptoms can change through different stages of life, not just after birth?

In our recent MumSafe™ training, Eliza Bernardi from The Physiotherapy Clinic
explained that prolapse symptoms can shift during pregnancy as the body adapts and pressure changes.

🔹 For some women, symptoms may improve for a period of time.

🔹 For others, symptoms may increase, with feelings of heaviness, pressure, or bulging becoming more noticeable.

But this doesn’t only apply to pregnancy.

Many women in midlife notice similar changes during perimenopause and menopause too. Hormonal changes, reduced tissue support, chronic coughing, constipation, heavy lifting, and years of high pressure on the pelvic floor can all play a role.

The important thing to understand is this:

Pelvic floor symptoms are not always permanent or “just something you have to live with.”

The body can respond really well to the right support, strength work, breathing strategies, pressure management, and exercise modifications.

That’s why working with a pelvic health physio and an experienced women’s trainer can make such a difference.

With the right approach, you can:
✔ Build strength safely
✔ Reduce unnecessary strain
✔ Improve confidence with exercise
✔ Stay active through pregnancy, perimenopause, and beyond

👉 At Get Fit With Nic, I work with women in all stages of life and alongside trusted practitioners to help support your body, not fight against it.

You can also find a Pelvic Health Physio via the search function at MumSafe Movement