GoodFit Manly

15/08/2025

GoodFit Manly is calling YOU! I’m Linda, your coach, bringing outdoor sessions at LM Graham Reserve designed for women like us. Expect fun weight circuits, high-energy SIT and boxing moves to boost strength, confidence and community—no “sweat-til-you-drop” nonsense!

As women, we tackle peri/menopause, muscle loss and bone density drop from our 30s. GoodFit’s smart, consistent training (daily/weekly sessions) builds lean muscle, strengthens bones against osteoporosis and improves balance to prevent falls—all while supporting hormonal health. It’s a lifestyle to stay powerful, not a quick fix.

Join our uplifting crew of women who cheer each other on in Manly’s fresh air. Newbie or regular, sessions are tailored for YOU—book session by session, no memberships! Spots are limited—grab yours now!

bookwhen.com/goodfitmanly
www.goodfitmanly.com.au

30/06/2025

PLANKS PB

Great job, ladies! Smashed it today with weights, cardio and core in the mix! Love that you are all understanding the ‘time under tension’—it’s not about smashing out reps but instead controlling every move to target and work certain muscles.

Also, those planks are looking so much stronger, with bums down and fewer harbour bridges—awesome progress! Be proud of those gains and keep pushing 💪💪💪💪

26/05/2025

T R A I N I N G .

We exercise for many reasons and let’s be honest — we work out to look good and feel great but it’s also about staying healthy and moving well as we age. Things like core stability, mobility, flexibility and just overall strength matter a lot, right?

For me, it’s all of those but the biggest reward is the benefits we’ll enjoy later in life from the effort we put in today. I want to continue to swim, surf, free dive and climb into our rooftop tent when we hit the road again, so for me training is a forever lifestyle, so I want reward for my effort.

Progress can be slow for most of us, myself included, but it’s a steady challenge we tackle one day at a time. This weekend at the gym, I hit a personal best, moving up to the second rack with the 22kg dumbbells!

When I first started going to the gym, I never thought I’d lift them — they seemed way out of reach. But that slow, uphill effort pays off. Progressive overload training is a proven way to boost your personal best and keep raising the bar.

The takeaway? It’s a slow race against yourself. You’ll get there, but don’t rush it. Remember, you’re on this fitness journey for the right reasons too.

20/05/2025

The importance of strength training for women over 40 is finally gaining the attention it deserves in research and discussions. It's time to get moving, ladies! By making strength training and the right exercise a seamless part of your lifestyle, it becomes surprisingly manageable. From your 40s onward, consistent maintenance is key—embrace it and make it a habit!

We’ve been told that muscle loss is just a natural part of aging. But a new study shows that for women, the story is very different—and it starts sooner than we think.

This landmark paper followed women ages 18 to 80 and mapped their neuromuscular function decade by decade—including strength, power, muscle composition, and hormone levels.

What did they find?

A sharp acceleration in loss of strength begins in our 40s—and it’s not just aging. It’s menopause.

Researchers found that:
• Muscle loss is driven by peripheral changes—meaning the muscle itself is deteriorating, not just the nerves
• The quadriceps are especially vulnerable, impacting walking, balance, and independence
• Hormonal changes—declines in estradiol, progesterone, and testosterone—were directly linked to loss of strength and power
• Factors like protein intake, activity levels, and body composition play a role, but hormones were consistently part of the picture

This study finally names what so many of us feel: something shifts during menopause, and it changes how we move, perform, and live.

We can’t afford to ignore this. Not as women. Not as doctors. Not as a society that cares about healthy aging.

The menopause transition is a critical intervention window and we must treat it as such. Strength isn’t vanity. It’s longevity.

Thank you to my friend for sending me this paper.
Study: O’Bryan et al. 2025, *The Journal of Physiology

02/05/2025

Hey Manly ladies, it’s Linda from GoodFit Manly!

I run outdoor strength training for women right here in Manly, using bodyweight and light weights at LM Graham Reserve.

Sessions—think circuits, sprints and functional moves — all about helping you get strong, powerful and energised for life. Tailored to your goals, booked when it suits you and capped at six for personal vibes.

We've got an awesome core group of women building strength and creating fun workout vibes with encouragement and support.

Want in? Spots are limited—join us at goodfitmanly.com.au and get booked in 🏋️💪