You & Mia Fitness

03/09/2026

If you missed the last merch order and want something, let me know today. Order is going in.

Singlets, tees, crews, hoodies, qrt zips and more

03/09/2026

Spots are open for our Over 65s program next term...

If you want to join in the fun. Fill out our waitlist form and I will contact you.

Please fill out with as much detail as possible - This helps me find you a spot quicker.

02/09/2026

You don’t have to p*e your pants to see a pelvic health physio. ❤️

In fact, I’d love for more women to see one before they have a problem.

Your pelvic floor is part of your core and plays a huge role in supporting your bladder, bowel and reproductive organs, as well as helping you breathe, lift, run, jump and move.

And just like any other muscle, it deserves to be assessed and trained properly.

A pelvic health physio can help with things like:

➡️ Leaking when you cough, sneeze, run or jump
➡️ A feeling of heaviness or pressure
➡️ Pelvic or lower back pain
➡️ Pain with s*x
➡️ Constipation or difficulty emptying your bowel
➡️Pregnancy and preparing for birth
➡️ Postpartum recovery
➡️ Returning to running, lifting or impact exercise after having a baby
➡️Perimenopause and menopause changes
➡️ Understanding whether your pelvic floor is weak, overactive or simply not working well with the rest of your body

And here’s the thing…

More pelvic floor exercises aren't always the answer.

Sometimes your pelvic floor needs to learn to relax. Sometimes it needs strength. Sometimes it needs coordination. Sometimes the way you're breathing, bracing, lifting or moving needs to change.

You don't need to wait until something is going wrong.

Think of it like seeing a physio for your shoulder, knee or back. Pelvic health is part of your overall health too.

So if you've ever wondered, “Is this normal?” or “Should I be able to do this without leaking/pain/pressure?”…

Go and get it checked.

Knowledge is empowering, and you deserve to understand your body at every stage of life. ❤️

And if you're not sure where to start, I know quite a few amazing PHP's in the area and are happy to recommend you a few of my faves or find one here
https://mumsafemovement.com/physios/ who works with women through pregnancy, postpartum, perimenopause and menopause.

02/09/2026

Want to join You & Mia Fitness?

Some of our classes are currently full but that doesn't mean you've missed your chance!

If there is a class you've had your eye on, pop your details on our waitlist and let me know which days/times suit you.

Whether you're brand new to exercise, getting back into it or looking for a supportive place to keep moving through all stages of life, you're welcome here. 🥰

Join the waitlist here: https://docs.google.com/forms/d/e/1FAIpQLScqJ3TN9sEN0Wu8XgZlvqpDaQ3dRiHr9M75_9evN6WV2NMIjA/viewform?usp=sharing&ouid=117428777903188479026

I'd love to help you find a class that feels right for you.

Please fill out with as much detail as possible - This helps me find you a spot quicker.

30/08/2026

What a weekend.

Learning, laughter and so much joy. Huge thanks to Jen Dugard and all the team for such a fulfilling weekend.

Reminder I'm not in the gym tomorrow. See you Wednesday.

26/08/2026

Jeepers.... maybe I need to go back to when I used to hide my feelings. 🤣🤣😜

Apologies team for not being my usual happy, bubbly self today. Obviously, I get a fair bit of my energy and spark from moving my body, so this last week has been a very different one for me.

But… I’m off for a few days of learning, sunshine and fun times with the MumSafe team, so I’ll be in very good hands. 🥰☀️

Big love to those who have been checking in on me and trying to keep me sane. ❤️ I’ve had my sulky day, so onwards and upwards from here!

I’ll be back in the gym on Wednesday. Don’t miss me too much. 😜

23/08/2026

Put your hand up if you know how beneficial a trip to a pelvic health physio can be… 🙋‍♀️

Exactly. These guys know. 🥰

I bang on about pelvic health often, and for good reason.

It doesn't matter if you're 15, you've had a baby (or not), or you're 70. Pelvic health symptoms can happen at any age.

They're common… but common doesn't mean normal.

Leaking.
Urgency.
Pelvic pain.
Painful s*x.
Prolapse symptoms.
Pelvic floor dysfunction.

You don't have to just put up with these things or accept them as “part of getting older”.

And here's the thing…

It's not always about doing MORE pelvic floor exercises. 🙄

A pelvic health physio can actually assess what your pelvic floor is doing and work out what you need. Sometimes that might be strengthening. Sometimes it might be learning to relax. Sometimes it's about coordination, breathing, pressure management, habits, movement… or something else entirely.

There is help.
There are options.
And you deserve to feel comfortable and confident in your body. ❤️

Talk to your GP or a pelvic health physio and find out what's right for you.

We have some AMAZING pelvic health physios around our area, so reach out if you'd like my recommendations.

You can find one here https://mumsafemovement.com/physios/ or reach out and I can recommend a few more in the area.

Because looking after your pelvic health is just as important as looking after the rest of your body. 💕

23/08/2026

So refreshing.... Some colour. I'm probably not gonna wear it but someone ordered it 🤣🤣🤣

Can't wait to see you all out and about in your new merch.

22/08/2026

New merch is in team......

We are gonna be looking smicko. 👌

Payment due before you take them home.

Can't wait to see all you cool kids showing it off next week. 🥰

Huge thanks to Erin and the team at Gippsland Merch Co for getting the job done.

22/08/2026

So apparently my fitness is peaking at the moment… 🙌🔥

Only problem? My meniscus is apparently having a little tanty, so I can’t actually test it properly. 🤭😬😫

How BLOODY annoying.

Yep, sometimes our bodies let us down and it sucks. Especially when your head is ready to go, your fitness is there… but one cranky body part has other ideas.

But hey... I can still move my body in plenty of other ways.

Upper body in the gym this morning 💪
A few good lifts.
Then I took the physio’s advice and tested a little treadmill run this arvo once the knee was warmed up. (So so boring)

Ummm… yeah. Still pretty angry. 😂

So, no heroics. I’ll listen to the body, keep moving where I can and hopefully give the grumpy little meniscus some time to settle down.

Anyways….. sauna time. ♨️🔥♨️

Because apparently that’s my recovery strategy now. 🥰🤪😉