Integrate Fitness

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We’re so excited and we just can’t hide it!Peak Week of our first 8 Week Foundational Strength Training Block is upon us...
04/03/2026

We’re so excited and we just can’t hide it!

Peak Week of our first 8 Week Foundational Strength Training Block is upon us.

Technique first.
Then volume.
Then load.

Peak Week is where preparation meets opportunity.
It’s where focus sharpens, standards rise, and strength shows itself.
This isn’t about ego lifting.
It’s about moving well under heavier load.

Progressive overload isn’t flashy — it’s consistent, deliberate work done week after week.

And when we train with intent?
Confidence grows. Standards shift and PBs happen!

Consistency creates change (even when you’re “just seeing how it goes”).Anyone who knows me knows I love to experiment o...
06/01/2026

Consistency creates change (even when you’re “just seeing how it goes”).

Anyone who knows me knows I love to experiment on myself — consider it coach research 😉

Over our two-week break, I did something I rarely get time to do: I took up trail running.

Having only run a handful of times in the past year, I honestly wasn’t sure how it would go.

I ran around the neighbourhood I grew up in, found tracks I’d never explored before, and played with different training styles — heart-rate zone work, hill sprints, and steady sub-maximal efforts.

And guess what?
Within two weeks, the runs felt easier.
The distances felt more manageable.
My speed and VO₂ max improved.
And today I knocked minutes off my 10km time.

Not because I trained harder — but because I trained consistently.

So if that can happen in just two weeks… imagine what could happen in a month. Or a year.

We’re back in the studio this Thursday, and my coaching question for you is:

🎯What are your 2026 training goals?
🎯What do you want your body to be able to do by the end of 2026?
🎯And how can we help you start working towards those goals — today?

Let’s make 2026 a year of showing up, staying consistent, and creating real change!

When the coach is away…. What fun-filled activities have you been doing during our wee summer hiatus?
31/12/2025

When the coach is away…. What fun-filled activities have you been doing during our wee summer hiatus?

6am trail runs in the Perth hills.
31/12/2025

6am trail runs in the Perth hills.

Sometimes you need a little reminder to stop running for a moment and just sit. What’s one thing you could do this weeke...
29/11/2025

Sometimes you need a little reminder to stop running for a moment and just sit.

What’s one thing you could do this weekend to allow you to just stop and take a breath?

04/11/2025

Public holidays done right!

All classes will run per the usual schedule this Monday and Tuesday. See you in the studio this week for some fun and re...
02/11/2025

All classes will run per the usual schedule this Monday and Tuesday.

See you in the studio this week for some fun and rewarding workouts!

Move & Thrive Through MidlifeMovement truly is medicine — especially during perimenopause and menopause.Regular exercise...
18/10/2025

Move & Thrive Through Midlife

Movement truly is medicine — especially during perimenopause and menopause.

Regular exercise can:
🌿 Improve heart, bone & muscle health
🧠 Support brain function & reduce inflammation
💜 Boost mood, confidence & sleep
🤝 Build connection and belonging

The Australian guidelines recommend 150 mins of moderate activity or 75 mins of vigorous
activity per week — plus 2–3 strength sessions for balance, bone, and muscle health.

That’s where we come in. At Integrate Fitness, our group fitness programs are designed to help
you meet these goals safely and effectively — with community and accountability built in.

Here’s how we support you:
🏋 Structured sessions balancing strength & cardio
💬 Daily readiness check-ins to tailor your training to you
💫 A safe space to move, grow, and feel strong
🤝 A community that keeps you consistent and supported
💜 Guidance from coaches who understand menopause

You don’t have to go through this stage alone — and you don’t have to “just get through it.”

You can Thrive Through Midlife — and we’re here to help you every step of the way.

Message us today to find out how to get started.


World Menopause Day: Let’s Talk About ItOctober 18 is World Menopause Day 💜 — an initiative of the International Menopau...
16/10/2025

World Menopause Day: Let’s Talk About It

October 18 is World Menopause Day 💜 — an initiative of the International Menopause
Society to raise awareness and improve the experience of women around the world.

At Integrate Fitness, we see daily how perimenopause and menopause affect women —
physically, mentally, and emotionally. We also see the power of movement, community, and
conversation to help women feel supported, understood, and strong.

Menopause isn’t the end — it’s a new chapter. Midlife brings change, but it also offers a
chance to rediscover priorities, reconnect with your body, and rewrite your story.

Let’s keep talking, learning, and moving together — because when we share our experiences, we Thrive Through Midlife. 💪💜




🔗 www.imsociety.org/educa0on/world-menopause-day-2025/

What a Nationals. Thank you to team for hosting the most epic 2025 Australian National Kettlebell Championships. The wo...
21/09/2025

What a Nationals. Thank you to team for hosting the most epic 2025 Australian National Kettlebell Championships. The work the committee puts into creating such seamless events is appreciated by the entire community.

As a coach I am so proud of . Shirlene came third in her Half Marathon lift. Shirlene gave her all throughout be entire 30 minutes. It took guts, determination and a huge amount of resilience to complete the time. I don’t believe you can actually understand just how mentally and physically challenging this is unless you have thrown a kettlebell above your head for hundreds upon hundreds of reps continuously for 30 minutes.

Shirlene also achieved her first win at a Nationals for her incredible One Arm Jerk set. Shirlene has improved out of sight over the years and this win is testament to her dedication to her training. I could not be more proud as a coach.

I had to pivot my comp registrations at the last minute due to an injury. This meant that all of the training I had been performing was for completely different lifts with totally different power, strength and endurance profiles. I was happy with one lift and not 100% happy with the other. However came away with two wins in the professional division so pretty stoked at that.

The calibre of lifters in Australia is amazing and I am always honoured to be lifting alongside such inspirational women. Particularly the mighty . She is an absolute powerhouse and the future of this sport.

Thanks , the committee and the entire lifting community. What a weekend!

Winter’s Way of Saying Thanks
Yes, it’s winter. Yes, it’s cold. But together we’ve been showing up, pushing through, and...
04/08/2025

Winter’s Way of Saying Thanks

Yes, it’s winter. Yes, it’s cold. But together we’ve been showing up, pushing through, and lifting each other higher.

Our reward? Stronger bodies, better moods… and occasionally, a sunrise that stops you in your tracks.

No power? No worries! Our ‘results’ speak for themselves 🤣. Today’s Interstate Open 6 was the most fun I’ve have at a k...
26/07/2025

No power? No worries! Our ‘results’ speak for themselves 🤣.

Today’s Interstate Open 6 was the most fun I’ve have at a kettlebell competition in quite some time.

Mood lighting and some innovative power and internet solutions meant the show went on to the minute.

Such a fun (albeit cold) day!

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Factory 8, 37-39 East Street
Daylesford, VIC

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