Ash UBF

Ash UBF Cert. 3 & 4 in Fitness, Level 1 ASCA S&C, Bachelor EXSS. UBF is focused on it’s members and their

03/09/2026

New program block and weightlifting is finally back on the menu! 🤩🥰

28/08/2026

What I did this week as a mature age student studying physiotherapy 📚

Monday am: coaching 6-10:30am

Monday pm: lecture on lectures on lectures

Tuesday am: CP physio tutorial, then to the gym for strength session number 1 for the week

Tuesday pm: coaching 3:30-7pm

Wednesday am: computer admin and getting items checked off my to do list ✅

Wednesday am: neuro tutorial with Alisha Ingrey 🧠

Wednesday pm: strength session number ✌🏻 for the week

Wednesday pm: coaching 2-6pm

Thursday am: coaching 5-9am

Thursday midday into pm: neuro and CP tutorials at uni, then some self directed study 🫁🫀

Thursday pm: got out in the sun for a walk to help avoid a menty b at the back end of a hectic week 😅

Friday am: coaching 6-10:30am 💪🏻

Friday am: strength session number 3 for the week. When I’m busy and overwhelmed my own health and training tend to be the first thing to fall to the wayside so I’m making an effort to prioritise consistency 💪🏻

Friday pm: revision and prep ready for next week, fuelled by V so I can yawn through it with a heart rate of 185bpm 🤣

23/06/2026

We all know I love a good audio, and I love legally blonde even more 🎀 😂

I’ve been thinking a lot about what I actually want from 2026.Not a “new body”.
Not a massive transformation.
Just… feel...
08/01/2026

I’ve been thinking a lot about what I actually want from 2026.

Not a “new body”.
Not a massive transformation.
Just… feeling strong and proud of myself again.
I’m 32. I’m a personal trainer. I’m studying physiotherapy.
Some days I feel capable and grounded. Other days I feel tired, sore and like I’m constantly playing catch-up.

Two years ago, my body felt powerful. I had more muscle, more strength, more confidence in what I could do. Life has changed since then - work, study, kids, stress. Training hasn’t disappeared, but it hasn’t always been a priority either.

This year I want to be more intentional.
I want to rebuild strength and muscle, without punishing my body for not being where it used to be.

I want to use Pilates to stay on top of niggles instead of pushing through them.
I want to stay functional enough to actually enjoy life with my partner and step-kids.
I want movement to support my mental health, not add more pressure.
And I want to feel genuinely proud of my body for what it does for me, not just how it looks.

No chasing perfection. Just chasing consistency, balance and a body that lets me live my life fully.

This is your reminder that showing up gently still counts 🤍

🏋🏼‍♀️ AusFitness Invitational 🏋🏼‍♀️Sn**ch48kg ✅ 51kg ✅ 54kg ❌C&J60kg ✅ 63kg ✅ 66kg ❌Still working on not being so hard o...
14/10/2024

🏋🏼‍♀️ AusFitness Invitational 🏋🏼‍♀️

Sn**ch
48kg ✅
51kg ✅
54kg ❌

C&J
60kg ✅
63kg ✅
66kg ❌

Still working on not being so hard on myself and setting realistic expectations, especially while juggling life and uni. But I had a great day and it was fun to get out on the comp platform again!

Do you know which phases of your menstrual cycle you need to be aware of in relation to exercise and injury prevention? ...
20/01/2024

Do you know which phases of your menstrual cycle you need to be aware of in relation to exercise and injury prevention? Bringing this post back because I’m definitely feeling it this week! I’ve been on struggle street 😅

The menstrual cycle includes four main phases:
🩸 Period
🩸 Follicular
🩸 Ovulatory
🩸 Luteal phase

The main phases you need to be aware of in terms of injury prevention are ovulation and the luteal phase.
In terms of increased performance, the most important phases to consider are the period itself and the follicular phase.

🌸 Ovulation = more risk of injury
This phase produces the biggest changes in muscle, ligament and tendon relaxation as relaxin levels increase. During this phase you should focus on controlled strength exercises and progressive warm ups into plyometrics and change of direction on shock absorbing surfaces.

🌸 Mid-luteal phase = potential decreased time to exhaustion as core body temperature is higher. This can potentially increase cardiovascular strain – if training in the heat is unavoidable then cooling recovery techniques should be considered as well as circuit style training rather than steady state.

🌸 Follicular phase and ovulation = increased muscular strength. You may be feeling better during this phase and will be able to push yourself harder during your sessions!

When it comes to optimal performance, during the period and the follicular phase testosterone is more level and progesterone is at its lowest. Physiologically, this means that women’s bodies are primed for optimal performance during these phases as your body will be full of hormones that are more conducive to physical performance 💪🏻, however, there are other factors that contribute to how you will feel during this stage of your cycle and it is a very individual experience.

Address

24 Oakdale Road
Gateshead, NSW
2290

Opening Hours

Monday 9am - 11am
6pm - 7pm
Tuesday 6am - 11am
4pm - 8pm
Wednesday 6am - 11am
4pm - 8pm
Thursday 6am - 11am
4pm - 8pm
Friday 6am - 11am
4pm - 8pm
Saturday 9am - 5pm

Telephone

+61423766788

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