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Muscle Barr Training., Terranora (2026)

30/05/2026

Right now, I think there is a huge amount of information around perimenopause and menopause, which is great. But on the flip side, it’s starting to feel like pure noise. It’s becoming overwhelming, confusing, and honestly, for many women, completely exhausting 🫤 I get it.

Menopause is very real, but let’s keep it honest — with so much information available, some women are ending up feeling worse than when they started because they’re trying to do everything at once, chasing every new trend, or simply don’t know where to start.

Sometimes the hardest part isn’t the lack of information — it’s knowing what information to ignore.

Menopause is individual, and it’s very real, but you also shouldn’t feel overwhelmed at a time when many of us already don’t feel like ourselves.

What works for your friends, aunties, or work colleagues may not work for you, which is why it’s so important to stay in your own lane and focus on what works best for YOUR body.

Pick your people. Follow advice that aligns with your lifestyle and what feels sustainable for you.

I’m obviously a big advocate for strength training because of the benefits for muscle mass, bone density, confidence, and long-term health. But I also understand it’s not for everyone, and that’s okay too. There are other ways to move your body and improve your health and get the results we need.

Let’s keep it SIMPLE & prioritise one thing at a time, one week at a time:

✔️ Sleep
✔️ Exercise
✔️ Hydration
✔️ Nutrition
✔️ Support Network

Find your people — whether that aligns more with natural therapies or western medicine.

There is no one-size-fits-all approach, and it’s also a time to stay open-minded and willing to try different things to see what works best for you and your body.

✔️ Acupuncture
✔️ Naturopaths
✔️ General Practitioners
✔️ Pelvic Floor Physios
✔️ Osteopath

You do not have to do this alone, and you do not need to try everything at once either.

Simple is often sustainable.
Tackle one thing at a time.

25/05/2026

Perimenopause & Digestion!

Disclaimer: I’m not a nutritionist — this is simply based on my own experience and what has helped me personally.

During my comp prep, my digestion completely changed. While digestive issues can be common during prep, mine never really improved afterwards… and honestly, I now realise a lot of it is likely linked to perimenopause. The bloating is definitely no fun ☹️

So why does this happen during perimenopause?
Hormonal changes — especially fluctuating estrogen and progesterone — can slow digestion and gut motility right down. Progesterone in particular can slow things through the digestive tract. Add in stress, poor sleep, dieting, dehydration, reduced food volume, and intense training, and digestion can really take a hit.

I personally try to avoid relying on laxatives where possible and instead focus on supporting digestion more naturally.

Things that have helped me:
✔️ Acupuncture
✔️ Prune juice
✔️ Psyllium husk
✔️ Slippery elm powder
✔️ Chia seeds
✔️ Drinking more water
✔️ Daily movement
✔️ Eating enough fibre

Perimenopause really does affect SO many systems in the body — and digestion is definitely one that people don’t talk about enough.

I hope this was helpful ☺️

19/05/2026

WHY DOES MOTIVATION DISAPPEAR DURING PERIMENOPAUSE? 🤯

This is so me at the moment. Very frustrating, I have all these goals & checklists but all feeling hard & overwhelming. So I thought I’d do a post for you ladies, as you’re not alone.

One minute you’re driven, organised and ticking all the boxes…
The next you can barely talk yourself into training, meal prep or even simple daily tasks.

And no — it’s not laziness.

Perimenopause can significantly affect motivation, drive and mental energy due to fluctuating hormones, increased stress sensitivity and nervous system overload.

Oestrogen doesn’t just affect our periods. It also influences:
• dopamine (motivation & reward)
• serotonin (mood)
• sleep
• energy production
• recovery
• brain function

So when hormones fluctuate, many women suddenly feel:
• flat
• overwhelmed
• unmotivated
• mentally exhausted
• disconnected from themselves

Then comes the guilt…

“I used to be so disciplined.”
“Why can’t I get myself going?”
“What’s wrong with me?”

But often, nothing is “wrong.” It’s normal.

Add in:
• poor sleep
• stress
• work
• kids
• ageing parents
• pressure to keep doing it all

…and the nervous system never gets a chance to recover.

This is why smashing yourself with more cardio, cutting calories lower or relying on motivation alone often backfires during this stage of life.

Sometimes the answer isn’t pushing harder.
It’s supporting the body better.

Perimenopause requires a different approach — not less care for yourself, but more.

Take care of yourself by listening to your body.

16/05/2026

Starting position matters.

Before the weight even leaves the floor, your setup determines everything — tension, stability, power, and safety.

Good deadlifts aren’t just about pulling heavy… they’re built from strong foundations.

Chest proud.
Lats engaged.
Brace the core.
Push through the floor.

Picture #2 shows just a couple of small adjustments, but these details matter.

Head neutral.
Hips slightly lower.
Lats engaged.

The deadlift is all about creating tension and putting your body in the strongest and safest position before the bar even leaves the floor. This not only improves performance, but also plays a huge role in injury prevention.

Master the basics, stay consistent, and the strength will come.

If you need help with your deadlift technique or building confidence with lifting, get in contact — I’d love to help.

16/05/2026

Starting position matters.

Before the weight even leaves the floor, your setup determines everything — tension, stability, power, and safety.

Good deadlifts aren’t just about pulling heavy… they’re built from strong foundations.

Chest proud.
Lats engaged.
Brace the core.
Push through the floor.

Picture #2 shows just a couple of small adjustments, but these details matter.

Head neutral.
Hips slightly lower.
Lats engaged.

The deadlift is all about creating tension and putting your body in the strongest and safest position before the bar even leaves the floor. This not only improves performance, but also plays a huge role in injury prevention.

Master the basics, stay consistent, and the strength will come.

If you need help with your deadlift technique or building confidence with lifting, get in contact — I’d love to help.

Trudy

13/05/2026

Over 10kg down!

What a journey it’s been working alongside this incredible woman . Week after week she checks in, sticks to the plan, shows up, and puts in the work—no excuses, just consistency.

While I can’t take much credit for her nutrition (just a few pointers here and there), she deserves every bit of this progress. She’s made the choices, stayed committed, and trusted the process.

In the gym? She trains like an absolute beast. Strong, determined, and always willing to push herself that little bit harder.

And outside of training… a complete smart arse every chance she gets 🤣 The banter is constant, and honestly, it makes coaching her even better.

This is what happens when consistency meets commitment. No quick fixes. No perfection. Just showing up, week after week, and doing the work.

So proud of you—not just for the 10+kg gone, but for the strength, confidence, and habits you’ve built along the way. Onwards and upwards.

12/05/2026

Tendons & Menopause: The Hidden Reason Behind Your Niggles

Yet another thing to add to my growing list of perimenopause symptoms… tennis elbow — and now golfer’s elbow 🤦‍♀️

And judging by the number of my clients dealing with the same thing, we are definitely not alone.

So here’s so information for you:

Perimenopause & menopause don’t just affect hormones, sleep and mood — they also affect our tendons, joints and recovery.

Many women notice:

* Achy shoulders, hips, knees or elbows
* Tendinitis that “came out of nowhere”
* More stiffness in the morning
* Longer recovery after training
* Feeling sore from workouts that never used to bother them

Why?

As estrogen declines, tendon tissue can become:

* Less elastic
* Less hydrated
* Slower to recover
* More prone to inflammation and overload

Estrogen actually helps support collagen production — the building blocks of tendons and connective tissue. When levels fluctuate, tendons may become less resilient to stress, especially if we continue training the same way we did in our 20s and 30s.

The good news?
Movement is still one of the BEST things we can do — we just need to train smarter, not softer.

What Helps:

✔️ Warm up properly before training
✔️ Progressive strength training
✔️ Mobility work
✔️ Recovery days - no guilt
✔️ Sleep & stress management
✔️ Adequate protein & hydration
✔️ Gradual loading weights & ensuring that muscle group is well primed/ warmed up
✔️ Acupuncture
✔️ Isometric holds

Warm up properly before training! A warm tendon handles load better than a cold one believe me and helps prevent injury.

Why Isometric Holds Help Tendons

Isometric exercises involve holding tension without movement — and they can help:

* Reduce tendon pain
* Improve tendon strength
* Increase load tolerance
* Improve muscle activation around joints
* Build stability without excessive strain

We are not falling apart, although it may feel like it! But I got you 😉

18/04/2026

You don’t “bounce back” in your 40s…
You build smarter, stronger, better.

Muscle loss. Bone density dropping. Energy changing.
It’s happening whether you like it or not.

But here’s the good news —
you can take control of it.

Strength training isn’t optional anymore… it’s essential.

So the real question is:
what are you doing about it?

Let me help you navigate

16/04/2026

Strength. Connection. A little bit of you time 💕

HOW TO ENTER:

• Follow & &
• Like this post ❤️
• Share to your story & tag us
• Tag a friend (or a mum) who needs this

Because menopause deserves better support, stronger bodies & real conversations.

Winner announced Sunday 26th April

&banter

15/04/2026

Strong in midlife doesn’t happen by accident… it happens by choice.

This September, step away from the noise and into something that’s just for you.

Welcome to Balance, Biceps & Banter – Norfolk Island Retreat 2026.

Three days to move your body, clear your mind, and reconnect with who you are — beyond the roles, the responsibilities, and the daily grind.

We’re talking:
• Strength sessions that make you feel powerful
• Breathwork and wellness that actually lands
• Ocean air, nature walks, and time to just be
• And a community of women who get it

Flights, accommodation, and transfers? Sorted.
All you have to do… is show up.

Hosted by Susan Sipple and Trudy Barr — combining strength, experience, and real conversations around midlife.

12th–15th September 2026. Departing Brisbane.

This isn’t just a getaway.
It’s a reset. A recharge. A reminder of who you are.

Spots are limited.

DM us now to register your interest

Muscle Barr Training.

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