Females Over 45 Fitness

MAL'S MOVEMENT MINUTE - QUADS

Strong quads help you move with confidence every day!

This week's Mal's Movement Minute is all about keeping your quadriceps strong, mobile and ready to move.

✅ Warm up your quads before exercise
✅ Improve mobility and flexibility
✅ Support your knees and hips
✅ Move more comfortably during your workout

Don't wait until your legs feel tight before giving them a little attention.

Just 2 minutes before and after your workout can help you:
💟 Move with greater ease
💟 Feel less stiffness in your thighs
💟 Improve your flexibility
💟 Recover better after exercise

Have you tried these simple quad movements yet?

👉 Tell us in the comments...

Do your thighs ever feel tight after walking, gardening or exercising? What's your favourite way to loosen them up?

EXERCISE OF THE WEEK - PERFECT YOUR FORM - SUSPENSION TRAINER SQUAT

Build stronger legs, improve balance and squat with more confidence using the Suspension Trainer Squat. The straps provide just the right amount of support, helping you learn proper technique while strengthening your legs, glutes and core. It's a fantastic option if you're returning to exercise, managing sore knees or simply wanting to improve your mobility.

Don't let weak legs or a lack of confidence stop you from doing one of the most important movements for healthy ageing. Every day you put it off is another day you're missing the opportunity to build strength that makes everyday life easier—from getting out of a chair to climbing stairs and staying independent. The best time to start is today.

Do you find bodyweight squats difficult?

WHAT 1OO CALORIES LOOKS LIKE. ....

CHICKEN BREAST vs 1 EGG + 2 EGG WHITES

Protein is one of the most important nutrients as we age. 💪

These two options provide around 100 calories, but both are fantastic ways to help support muscle strength, healthy bones and recovery after exercise.

Aim to include a quality source of protein at every meal to help keep you feeling fuller and stronger.

💗 Which protein do you eat more often—chicken or eggs?

RECIPE RICH FRIDAY - TUNA & AVOCADO RICE BOWL (GF • Lactose Free)

Simple food often delivers the biggest results.

This protein-packed bowl is loaded with healthy fats, fibre and over 30g of protein to keep you fuller for longer.

Method:

1. Heat the cooked brown rice if preferred.
2. Add spinach, cucumber and rice to a bowl.
3. Top with drained tuna and sliced avocado.
4. Drizzle with olive oil and lemon juice.
5. Season with cracked pepper.

💗 Are you a tuna fan or would you swap it for chicken?

AGEING WELL EXPO 2026 - Perth Convention Centre Fri 31st July & Saturday 1st August. 9.30am - 4.00pm daily.

Hi ladies

Come and pay us a visit. The Expo is FREE to enter. I have attached the link so you can get your tickets.

https://www.ageingwellexpo.com.au/perth/about

We even have a Blazepod to practice your 'hand/eye co-ordination' and a Grip Tester to check out your grip strength.

We would love to see you.

Kelli & The FOFF Team 🌸

COACH CARINA'S CATCHUP - YOUR BEST INVESTMENT......

The best investment you will ever make, is yourself.

I know this is a hard one, as women it is engrained in us to put everything we have and everything that we are into others, our family, husbands, partners, children , careers.

But one thing I have learnt is that the best investment that I have ever made for myself and others is the one that set me on the path to a healthier, stronger me!

It has been a long hard road, a lot of “maybe I should just focus on them for now, I can come back to me”.

It is never too late to begin your journey ........ it is one you will never regret. Dont be shy in sharing your experiences along the way, you never know who is watching and will be inspired by you taking those steps.

I'm my journey with FOFF alone, I have had numerous women comment on how my journey has helped them accept the changes in themselves, how they have grown and step past that fear of sharing their own journey. So by investing in ourselves we also invest in those around us.

What changes have you made for yourself?

STRENGTH BUILDING ISN’T ABOUT LIFTING THE HEAVIEST WEIGHTS

It's about choosing a weight that challenges you and gradually getting stronger over time.

Every workout you complete helps build stronger muscles, healthier bones, better balance and the confidence to keep doing the things you love for years to come.
Here's what that looks like:

👉 Choose a weight that feels challenging while maintaining good technique.
👉 If you can comfortably complete 15–20 repetitions, it's probably time to increase the weight.
👉 As you increase the weight, your repetitions will naturally decrease
👉 Gradually build back up before increasing the weight again.
👉 Stay consistent. Small improvements each week create lasting results.

Remember, strength building isn't about competing with anyone else. It's about becoming stronger than you were yesterday.

The stronger you become, the easier everyday life becomes from carrying the shopping bags to getting up from the floor, climbing stairs, travelling and staying independent as you age.

💟 Every session counts
💟 Every repetition matters.
💟 Every small improvement adds up.

Are you currently doing any form of strength training? We'd love to celebrate your wins with you! 💪💕

RATTY'S RANDOM # 3 - STRONG BONES START WITH STRONG MUSCLES.

As we get older, protecting our bone health becomes more important than ever. One of the best ways to do that is through strength training. This is exactly what we do at FOFF.

Too many women don't realise they're losing muscle and bone strength until everyday tasks become harder or an injury occurs.

The good news is that it's never too late to start.

Regular strength exercises can help improve:

👉bone density
👉reduce the risk of falls
👉support healthy ageing and
👉keep you feeling capable, independent and strong for years to come.

If you could make one everyday activity feel easier with stronger muscles and bones, what would it be ....... climbing stairs, carrying groceries, gardening, travelling or something else?

WHY STRENGTH TRAINING BECOMES MORE IMPORTANT AS WE AGE.

Many women believe feeling weaker as they get older is simply "part of ageing."

The truth? While some muscle and strength loss is a normal part of ageing, you don't have to accept it.

Strength training can slow this decline significantly and in many cases, help you rebuild strength. What happens as we age?

As we age …… particularly during and after menopause ….. we naturally lose muscle due to hormonal changes, reduced physical activity and decreased protein synthesis.

Left unchecked, this can affect:

👉 your balance, mobility
👉 bone health and
👉 ability to perform everyday tasks.

The good news? Strength training is one of the most effective ways to slow this process and build stronger muscles at any age. It's never too late to start.

At FOFF, we help women over 45 become stronger, healthier and more confident through safe, progressive strength training designed specifically for their stage of life.

Have you got a strength program in your life right now? We'd love to hear from you! 💗

MAL'S MOVEMENT MINUTE - SHOULDER FOCUS

Introducing Mal's Movement Minute. Moving forwards Malira will be posting all about warm-up and cooldown exercises for you to do.

Strong, healthy shoulders make everyday life easier so today we are focusing on keeping your shoulders moving well.

✔️ Warm up your shoulder muscles
✔️ Improve mobility and flexibility
✔️ Reduce stiffness and tightness
✔️ Feel more comfortable during your workout

Don't wait until your shoulders start aching before giving them some attention.

Just 2 minutes before and after a workout can help you:

💗 Move more freely
💗 Feel less tight
💗 Recover better

Have you tried these stretches yet?

👇 Tell us in the comments...

Do your shoulders ever feel tight? Would you like a stretch to help you with that tightness?