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

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.

Working on my weaknesses 💥
27/10/2023

Working on my weaknesses 💥

Don’t wait until you’ve reached your goal to be proud of yourself. Be proud of every step you take toward reaching that ...
05/10/2022

Don’t wait until you’ve reached your goal to be proud of yourself. Be proud of every step you take toward reaching that goal - Simone Biles.

Signs of low progesteroneProgesterone has distinct concentrations at different phases of the menstrual cycle, producing ...
20/09/2022

Signs of low progesterone

Progesterone has distinct concentrations at different phases of the menstrual cycle, producing significant alterations on women’s bodies depending on where they are in their cycle. Stress affects the production of progesterone, which leads to fatigability. Studies have shown that exercise-induced fatigability is greater during the luteal and follicular phases of the cycle, when progesterone is at its lowest levels.

Progesterone is important for:
🌸 Heart and cardiovascular system function
🌸 Mood and emotional well-being
🌸 Breast health
🌸 Bone and joint health
🌸 Sleep quality

Without progesterone to complement it, estrogen may become the dominant hormone. This may cause symptoms including:
🌧 Weight gain
🌧 Decreased libido, mood swings, and anxiety/depression
🌧 PMS, irregular menstrual cycle, heavy bleeding
🌧 Painful/tender breasts
🌧 Gallbladder problems

Do any of these symptoms sound like something you have been experiencing??

It’s important to remember that hormonal issues can play out differently for each individual. One of the best things you can do is manage your lifestyle in addition to seeking medical care!

Who doesn’t need a third pair of legacy lifters 🌈… I have an addiction 🙃
27/08/2022

Who doesn’t need a third pair of legacy lifters 🌈… I have an addiction 🙃

Starve your distractions. Feed your focus.
18/08/2022

Starve your distractions. Feed your focus.

Do you know which phases of your menstrual cycle you need to be aware of in relation to exercise and injury prevention?T...
29/07/2022

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

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 is that 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 💪🏻.

How lucky am I to be able to do what I’m so passionate about every single day 🥰🏋🏼‍♀️
27/07/2022

How lucky am I to be able to do what I’m so passionate about every single day 🥰🏋🏼‍♀️

I had so much fun at our All Comers Comp yesterday!!We created this event to allow anyone the opportunity to give compet...
16/07/2022

I had so much fun at our All Comers Comp yesterday!!

We created this event to allow anyone the opportunity to give competing in the sport of weightlifting a crack, without the pressure, and to learn within a competitive environment.

Thank you to all of our lifters, spectators and volunteers for making the atmosphere yesterday so incredible! The day was a huge success, we couldn’t have asked for a better group of people to spend the day throwing some weight around with.

Stay tuned for some posts on how my first time lifters performed! So proud of all of them 🏋🏼‍♀️

There is a past version of you who is so proud of how far you’ve come. Keep making them proud. ...
10/07/2022

There is a past version of you who is so proud of how far you’ve come. Keep making them proud.

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