Mind the Gap Fitness

10/12/2025

Good justification for those high intensity intervals we throw at you! As usual with all the options for those dealing with niggles, injuries or other restrictions!

A huge new study (74,000 people!) just revealed something significant: High-intensity exercise is even more important than we thought.

The researchers found that 1 minute of vigorous activity delivers the same health impact as 4–9 minutes of moderate—or up to 156 minutes of light movement. This completely overturns the old “1:2 ratio” we’ve all been taught.

For active women, this reinforces something I’ve said for years: High-intensity exercise isn’t just for performance—it’s a massive driver of long-term health. Those short, sharp efforts you sprinkle into your week matter more than we realized.

And for people who are more sedentary, the implications are huge. “Just move” is always a good starting point, but this shows us how the real goal needs to be gradually building toward intensity to unlock the major benefits.

I'll be interested to see if this catches more mainstream media attention—because it should! That said, high-intensity training (and the discomfort that goes with it) isn't usually popular. But the science here is clear: A little bit of hard work goes a very long way.

I'll be digging into this further in an upcoming newsletter; stay tuned! In the meantime, you can check out the study for yourself here: https://www.nature.com/articles/s41467-025-63475-2

27/03/2025

How are those diet & exercise rules working for you?

It’s all very well having some ideal plan that has worked for someone else, but does it actually work for you, in the messiness of normal life? Can you follow those rules most days? What about on your not so good days or out of routine days? Do you even need strict “rules”?

Making small improvements from where you currently at is usually much easier

Finding ways to have a healthy lifestyle while still enjoying yourself is more fun

Being able to eat a shared meal with others enables connection

Maybe you want to still eat pizza or chocolate because you really enjoy them

- But you also want to feel good about yourself, enjoy good health and vitality etc.

Do you need guidance, support, information, coaching or just an honest assessment of what is and isn’t working in your life?

25/03/2025

We support the use of heavy weight training to keep your muscle (and help prevent weight gain) while going through perimeopause and menopause. If you're not sure of your technique though, try and get some instruction from a qualified personal trainer and build up to the heavier weights over time. Of course there are always exceptions especially as you get into the post menopause years. Arthritis, injuries, poor recovery and balance with other activities are all things that may need to be considered. So if you'd like to talk with or get support from a trainer qualified in training menopausal women, individuals with arthritis and those with muscle imbalances or postural concerns then get in touch to arrange a free meet and chat.

There's a tendency for women to lift light weights for high repetitions, like picking up five-pound dumbbells and lifting them 20 times. This is often called "body sculpting" by trainers, who promise women that they can "tone up" without "getting bulky muscles." This mindset needs to go because it's misleading, misguided, and honestly not helpful for women whose s*x hormones, lean muscle mass, and strength are on a precipitous decline in perimenopause. This type of lifting will build muscle endurance, but that's not what you're looking for at this stage of the game. You need muscle STRENGTH.

Read more for science-backed research links and information >>> https://www.drstacysims.com/newsletters/articles/posts/Resistance_Training_Getting_the_Respect_It_Deserves

17/01/2025

13/01/2025

We are taking new clients!

👍Wanting to be fit, lean & strong after 50?

👍Want your exercise classes adjusted to suit you?

👍Want to be part of a social fitness group?

👍Live in the northern Illawarra and want to train face to face?

DM us to find out more.

30/12/2024

Take a look at this Precision Nutrition article if you are wanting to set a weight loss goal for this year.

If you would like help tailoring your nutrition to your own needs & goals this year, send us a message to find out more.

When it comes to body change, there’s no topic more polarizing than “calories in vs. calories out.” Some argue it’s the be-all and end-all of weight loss. Others say it’s oversimplified and misguided. In this article, we explore every angle of the debate from “eat less, move more,” to ...

23/12/2024

Couldn’t have put it any better! Enjoy your Christmas break and treat yourself with lovely nourishing foods, good company and movement that makes your body happy!

Over the years, we've been bombarded with messages this time of year around how many minutes of exercise we need to do to burn "x" amount of calories found in a cookie/glass of wine/eggnog/**any other holiday treat**, and if you've been following me for a while, you know I am not a fan of calorie counting. 100 calories from protein reacts completely differently in the body than 100 calories of carbohydrate; and even then, 100 calories of carbohydrate from a piece of fruit reacts completely differently in the body than 100 calories of carbohydrate from an ultra processed food.

When we are confronted by the holidays and all.the.things. if you are generally mindful of the QUALITY of the food you are eating, and make an effort to move daily (this does not have to be structured exercise!), I want you to remember that life is full of adventures, and the holidays, although stressful at times, is also a time for enjoying life- either with friends and family, or taking off on your own for peace of mind. Wherever you land over this period, keep body positivity in the forefront- eat to nourish body and soul, and yes that does include eating the damned cookie!

19/12/2024

All the little choices matter! Who will you choose to be tomorrow?

01/09/2024

Want a fresh take on your fitness this spring?

Spots now available in our face to face small group sessions at our Helensburgh.

Restoring good movement, and movement that feels good!

Social, supportive and inclusive.

You’re welcome.

#2508

19/03/2024

Getting 9000-10500 steps/day can reduce your risk of cardiovascular disease even if you are otherwise sedentary.

🚨 NEW 🔥

Do the associations of daily steps with mortality and incident cardiovascular disease differ by sedentary time levels? 🏃‍♀️

➡️ A large device-based cohort study 🧐
➡️ Could this inform future guidelines?

READ HERE 👉 https://bit.ly/3T3FJu2