Bella Femme Fitness | Brand
Bella Femme Fitness
Phone: +61 3 5428 3000
Reviews
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25.01.2022 Just to add a bit of knowledge to the tool kit. It’s all very real now! Exercise and health is absolutely NOT about weight loss. It’s about behaviours. I’m upping the ante on coaching! #psychology
25.01.2022 NEW BRANDING - SNEAK PEAK I mentioned change is coming. Well check out these new logos! What do you think?!... I’m super excited about the new colours. I’ll be switching over to a personal brand soon - Sonia Hennessy - personal trainer and women’s health coach While I might be closing the commercial studio site. I’ll still maintain sharing info and training clients from home. We will be at the studio still for the next couple of months though. I’m picking it’ll be Feb when we move. But - my branding and the name of this page will be switching over very soon!!
24.01.2022 Consistently getting less than 6 hours of sleep a night increases stroke risk 4.5 times. Don’t sacrifice sleep! And for the mummas of young children, do your best to sleep when you can. You’re not being lazy, you’re taking care of yourself so you can function!... https://www.ted.com//claudia_aguirre_what_would_h/up-next
24.01.2022 DID YOU KNOW THIS IS WHAT WE DO???? Small group personal training Strength training AND Virtual cardio and HIIT classes... DIY streamed spin bike classes A total one stop shop. For those who want a personal studio to train in with like minded women. NOT A GYM We're here for the women who want to seriously get strong and are over the mainstream gyms. A personal tribe. Personal attention. Plus a does of chitter chatter and perhaps a few f bombs in there as well! Come check us out if this sounds like what you're looking for! #bellafemmestudio #bellafemmefitness #gisborne #macedonranges #womensfitness
24.01.2022 TIME FOR CHANGE As many in Aus will know, the landscape in Victoria has fundamentally changed for the foreseeable future. This is especially true for business owners, especially small business. The current infection control requirements for indoor fitness make it incredibly difficult to operate a small group personal training studio.... The lease on my commercial premises was up for renewal at the end of this year. So I had to make a decision. I waited as the last seven months have gone by and considered my options as the landscape constantly changed around us. To see how things progressed. And I am so fortunate to have amazing clients who adapted to the change and sat in this rocky boat with me over the last seven months. Considering a long list of factors, I have decided not to renew the lease at my commercial premises. The Bella Femme Studio in Gisborne will close. The date is yet to be determined. It will either be by March 2021 when the lease ends, or earlier if there is a new tenant for the premises. This is not a sad decision though. It is simply a time of change. We have a strong little tribe still going at the Studio. That tribe and me will re-locate to a home personal training studio. I have a full time job starting 30 November, I'm going back to the fold of investigation work. A career that has spanned 24 plus years. And this page will change, but in a good way. I will be moving to a Sonia Hennessy, personal trainer and health coach, page. New colours, new vibe, personal brand. It will be more of a lifestyle blog. Sharing free info. Hopefully insightful info. Still to help empower women to live a fit and strong life, full of fun! I will be hanging out on Instagram more often, but still sharing those posts to this page. So look out for a name change on this page very soon!!! Sometimes, in the face of adversity we need to look for opportunity. Change can sometimes be unsettling. And it can take a little time to get used to it. But I've learned, there are times where when the shit hits the fan, it actually turns out to be a good thing! So the Bella Femme Studio in Gisborne will be closing. BUT Sonia Hennessy, personal trainer and health coach will take it's place in an online space. And for those who are in the little tribe, it'll be a personal training space at home and online. Watch this space for the page change!
23.01.2022 ISO project update - getting there! Put together day tomorrow!
22.01.2022 Here’s my ‘iso project’ no.1, building a monkey bar set for the kids!
20.01.2022 INTERMITTENT FASTING IN THE PRESS AGAIN I just saw a headline claiming that time restricted feeding (another version of intermittent fasting) is the new holy grail of weight loss success. This is where we have to be really cautious when we read these headlines. So much is missed out.... I went and read the actual study quoted. Which most people either don’t or can’t (as it requires paid access to the journal databases). If you see articles about this ‘new study’ here’s what isn’t reported: - the study was over 8 weeks. It’s new, so no follow up on what happens once the fasting stops (other studies show the weight goes back on) - the ‘success’ of the trial was an approximate 3% weight loss over the 8 week period. So, for someone who weighs 100kgs, that’s 3kgs. For someone who weighs 70kgs that’s 2.1kgs weight loss over 8 weeks. - all were found to have eaten less, independent of calorie counting - no improvement on health markets such as cholesterol. Some improvement on other health makers but not significant. - participants on in the fasting group reported constipation throughout the trial while the control group didn’t. The weight loss results are completely similar to lifestyle changes. I wish they would do a trial comparing the same people with the effects of changing their exercise behaviours in the same time. Take aways from this - it shows nothing new, really. And, the media report sends the wrong message. The diet culture world want lots of weight loss, they haven’t reported that the weight loss in 8 weeks was only 3%. And we know nutritional intake has a huge impact on health. Having constipation for the trial period in this study should not be overlooked. Imagine someone doing this diet for a year and being constipated for a year! The flow on impact of that would be worse than any weight loss!! Sunday rant for me over. Be wary when you see these headlines. There’s always info that’s not reported. Here’s a link to the actual study. You’ll be able to read the summary. https://www.sciencedirect.com//artic/pii/S1550413120303193
19.01.2022 THROW TOGETHER DINNER This was dinner for us tonight. Nutritious food doesn’t have to be fancy. And ditch the mantras around what you can and can’t eat. NOURISHMENT is what’s needed. Nutritional balance is so much more important than restricting food or calorie counting.... Simple approach for the calorie controlled obsessed - if you just add more veggie in your day there’s simply not enough room for other food. No need to calorie count. Just add more veg! This recipe: Pasta (I use imported stuff as it doesn’t upset my tummy so much - but use what works for you!) Fresh salmon Ricotta Rocket and spinach leaves Lemon Salt Cracked pepper Cook pasta as per directions Oven bake the salmon (something like 180 degrees Celsius for 25-30mins) Once everything is cooked - use a fork to break up the salmon in pieces in a bowl Mix ricotta and salmon through the pasta with a few squirts of lemon juice Add in the spinach and rocket and mix Add cracked pepper and salt to taste. Give it a final mix. Serve. I haven’t put quantities - because I just do what looks right! But, quantities depend on how many you’ve got to feed. This one I did 500g pasta, 460g salmon, a pre done packet of rocket and spinach, a 250g tub of ricotta. Lemon juice, salt and pepper to taste. #nondiet #nourishment #eatmoreveggies #exerciseforlife #longevity #personaltraining #womensfitness #intuitiveeating #womenshealthcoach #womensstrengthtraining #macedonranges #soniahennessycoach #soniahennessy #bodyacceptance #menopause #perimenopause #perimenopausefitness #fitover40 #fitover50 #livelife
19.01.2022 This was the group of lovely members who did a little pose for me to show the space at the Studio. Small groups means lots of space. I open the doors regularly for airflow and the equipment has never had so much alcohol sprayed on it!... Premium, boutique, personal training studio for women. Small groups, specialised knowledge in training women (especially post natal women and women over 45). That’s our thing. Nothing else like it in the Macedon Ranges. #covidsafe #macedonranges #personaltraining #womensfitness #strengthtrainingforwomenover40 #strengthtraining
19.01.2022 So this was me yesterday (in my glam gear, and yes, a camera view of my butt ). I’m so over the ‘let’s make my body smaller over iso challenge’. . Do you know that every time you either comment, agree, like, gush in admiration, or join one of those challenges you’re signing up to the mantra that women are only valued by body size/shape and look?? . Is you trainer encouraging you to ‘change your body shape’? Or, ‘transform your body shape’?... . If they are, they’re either a male trainer and part of the white, male patriarch. Or, they’re a female trainer who is victim to the male patriarchy. . I’m over it. I’ve decided to stay authentic this iso. And from here on in. . Sometimes there’ll be a rant. Sometimes some swearing. Sometimes just helpful shit without an agenda. . Be wary of the body transformation post. . Exercise, strength training, going to the gym, it should be about health, wellbeing and getting fucking strong so we can do shit with our lives!!! . Fuck off trying to make your body smaller for the male patriarchy. . Make it strong to rule your world!! . And by the way - I’m 47 years old with two primary school aged children. Don’t anyone ever let you think you can’t do stuff because ‘you’re old’. Yes, we need to train differently (not like the dickhead trainers who train women like men). But we can absolutely be strong and live life to the fullest! . See more
18.01.2022 Episode 38 of Birth Trauma Training for birthworkers - parenting through birth trauma The interview with my guest today took about a year to coordinate! This h...appens a lot on this podcast because babies get born, we get sick, there’s the whole parenting and home schooling in a pandemic thing. There are times when I feel like I can barely run a bath let alone run a podcast, so if you’re feeling frazzled, know you are not alone! If you are interested in trauma informed parenting, then you may have heard of the lovely Mama Manon @mama_manon_ No matter how much we cognitively know how we want to parent our kids, and we read books, and we take courses, we still get triggered. We still struggle with feeling resentment, rage, numbness and depletion. As a parent, I personally find Manon’s videos and resources so helpful. When she posted a video last year about using somatic experiencing with her own traumatic birth, I knew we would get on like a house on fire. Self-compassion for our traumas is something we are all working on. Manon has a voice that makes you feel like you’re being wrapped in a warm blanket. She combines Aware Parenting and somatic experiencing to offer deep, gentle and empowering support. She chats to me today about her birth, her healing and growth and the lessons that come with working alongside your child in that process. Manon offers 1-1 sessions online and in person. She also has online programs and workshops all around Australia. My birth trauma training courses now have close to 700 students All links in my bio The podcast will be going on hiatus for a while to open up more space for me to rest & work on some non trauma projects If you are a mental health professional on the brink of burnout who wants more breathing space for creativity & passive income, watch this space. I’m cooking up a mastermind group for people who want to move beyond Medicare & martyrdom #birthtrauma #birthpodcast #birthtraumatraining #drerinbowe #somaticexperiencing #traumarecovery #traumahealing #traumainformedparenting #awareparenting #parentingishard
17.01.2022 So I’m playing with Canva and the new branding fonts and colours! More pretty graphics to come. But how’s your weekend going?? For those of us in Victoria were coming out of lockdown. So I’ve got my dance card filling up with social dates!... I’ve found my mojo, path and groove. Not only career wise, but personally. In my 20s I was always out and about having fun and doing fun stuff. That got lost after having kids as I tried to find ‘me’ again. Now as my kids are a little bit older (primary school), there’s a little more breathing space for ‘me’. So, as well as career and kids, it’s time to focus on having fun! My fun is socialising, eating out, hiking, motorbike riding, adventure activities, and when the planes start flying again, TRAVEL!! For now though, I’m working on booking my own adult play dates. Have you got some fun happening this weekend?!! #exerciseforlife #havefun #livelife #womenshealth #womensfitness #tellyourfriends #fitover40 #fitover50 #womenshealthcoach #nondiet #intuitiveeating #intuitivemovement #macedonranges #womensfitness #strengthtrainingforwomen
17.01.2022 STORM ASTHMA - and a reminder about complacency In nearly 48 years (I’m about 2 months off turning 48) I have never, ever had anything that even resembles asthma. Ever. Yesterday and today here in Victoria, Aus we’ve had warnings about storm asthma because of a storm that’s currently making it’s way across the state.... We’ve had those warnings before. Because I don’t get asthma I’ve never worried about them. And never had an issue. The storm comes and goes and life as usual for me. Well not this time. I read about the warning and ignored it as I don’t get asthma, as usual. And today, bam, a whole new experience. Storm asthma. As today progressed, I’ve progressively struggled. Almost losing my voice. And just now finding it a little tough to breath when I moved around the house. So at the old age of 47, nearly 48, I’ve had a Ventolin puffer for the first time ever! The husband has asthma ever so often, so we had it in the house. Let me say, the stuff taste like . I never knew! Anyway - storm asthma - it’s a thing. Learn from me - don’t be complacent - these things can hit us when we least expect! #stormasthma #wellness #welbeing #healthcoach #melbourne #womenshealth #tellyourfriends #personaltrainer #fitover40 #fitover50 #takecareofyou #takecareofyourself #womensfitness #strengthtrainingforwomen #strengthtrainingforwomenover40 #macedonranges
15.01.2022 Out with some members for a walk today! Lucky to have a personal training business in the country!
15.01.2022 Funky Monkey bar project complete! I confess I had to get some help with the final stages, as it really did need two people to put the sections together. Why am I posting this and what has it got to do with personal training for women? Because strength training and fitness allows us to DO MORE in our lives.... I was doing a tonne of squats, lunges, deadlifts, upright rows and shoulder presses regularly throughout this build. If it wasn’t for my own and fitness I wouldn’t have been able to put this together for the kids. Sure, I could have paid someone to do the whole install, but where’s the fun in that?!! (I just have to put up the boxing bag - today’s task!!).
14.01.2022 Great for a listen if you're feeling a bit lost at the moment.
13.01.2022 A feel good story for those who are (like me) living in a lockdown zone around the world right now. Hang in there - it will get better When 100yo Enid wrote a letter to Josh Frydenberg, she didn't hold back... http://www.abc.net.au//enid-williamson-100-josh-f/12557988 See more
13.01.2022 Don’t ya just love attentive pets?! This is my cat waiting for me to get back home after walking the kids to school. Lovely welcome home!
12.01.2022 BLESSED - HAVING FUN Yes - I acknowledge that I’m extremely fortunate to have the freedom I did today to go on a bike ride on an absolutely gorgeous spring day. In the spirit of reminding everyone to take the moments to have fun, that’s the point of this pic.... I just did an awesome ride up around #mountmacedon and the region. I’m finally getting back to motorbike riding after at 17 year break. And it’s bloody awesome to be back! I’ve got a full time job starting in a few weeks, so I seized the day today to make opportunity of the weather. And it was glorious. Music in the ears thanks to modern Bluetooth technology. Never let yourself accept the statement ‘I’m too old’. Stay as fit and active as you can and age is simply a number. We all have our lives and own influences. And believe me, this ‘just think positive’ approach is a load of shit. What we can do though is take the moments we can in our own lives that give us strength. For me, it’s freedom on a motorbike. That’s not for everyone. Important thing is to work out what is for you. Then take those moments when you can. #exerciseforlife #fitover40 #nondiet #healthcoach #tellyourfriends #womenshealth #intuitivemovement #intuitiveeating #personaltrainer #perimenopause #perimenopausefitness #livinglife #havefun #springtimevibes #womensfitness
11.01.2022 STRATEGIES ON HOW TO COPE Doctor Erin Bowe and I had our recorded zoom chat today and here it is. We'll be doing one of these each week on a Tuesday. Just a short chat session talking about ways of coping in this current time that is so challenging for most of us (especially if you're in a lockdown area!).... I hope it helps you with perspective and some thoughts on how to help navigate life right now.
10.01.2022 TAKING OPPORTUNITIES TO MOVE This is a hill near where I live and it goes down into the town where my studio is. It was such a glorious day today that I took the opportunity to run down to my studio (20mins), instruct a training session and then walked back home.... I knew I wasn’t going to get much done today as my son was off sick. So I took the opportunity while I could. Movement does not need to be about a glitzed up gym session. It does not need to be about ‘booties’ leggings and crop tops. Honestly, after 30 years of going to a gym it really fucks me off that fitness and strength training for women seems to have to be about what we look like in leggings. Seriously, do you see men shoving their butts to the camera to show how effective their bootie training is?! Far more effective lifestyle wise, health wise, having fun wise, to just move more when you can. Sure - I am a huge advocate for strength training. And will build on it on this page. But seriously, let’s also just move and have fun in life!! Take the opportunity. Go for a walk in the sunshine. Make time in your schedule. Even if it’s just 10mins around the block. We need to move. If you don’t, you’ll end up having a rather uncomfortable time as you get older. And life won’t be so much fun anymore. Keep having fun! Keep moving! Age is no barrier! #exerciseforlife #strenghttraining #womenshealth #nondiet #personaltrainer #havefun #healthcoach #menopause #womensfitness #lifestylechange #intuitiveeating #pelvicfloor #movementismedicine #livinglifetothefullest #bodyacceptance
08.01.2022 13 months ago, I got on stage at @tedx_tauranga to tell the world what I’ve been saying for decades. . #womenarenotsmallmen . For over 20 years I’ve been sayin...g this and helping athletes, coaches, teams at all levels change the narrative of our culture. . Now looking at this, I’m starting to see a shift in awareness. I’m so grateful for the 363k people who have watched, shared, commented on this talk. We have a long way to go, but all of your support is so helpful. . I dream my daughter grows up in a world where she is equal and science supports her. . So my ask of you today, is, if you felt like why didn’t I know this sooner...? Please DO ONE THING to support the culture shift. . share this talk with your friends, on social, with your classes or your clients, on your page or story or tag them below . stand up for yourself and women and girls when you hear something that doesn’t support female physiology . dig deeper for the answers, ask the questions, participate in the research . Which thing can you do today? https://www.ted.com//stacy_sims_women_are_not_smal/up-next
06.01.2022 This is us this morning. 5 wonderful ladies of all different fitness levels and all different ages. My eldest client is 67 and loves coming in because there’s loads of space, she can train at her own level, gets out of the house and most importantly, it keeps her fit and strong and she feels better!! If you’re worried about heading to the ‘gym’, we’re not your usual gym. We’re a personal training studio.... If you’re over sweaty gyms, and looking for a place to get fit and strong in a safe environment, come check us out!! #bellafemmestudio #bellafemmefitness #covidsafe #personaltrainingstudio #womensfitness #strengthtrainingforwomen #macedonranges #gisborne
06.01.2022 RESILIENCE AND OVERCOMING THE FEAR OF CHANGE I write this in a time of uncertainty and constant change. The COVID pandemic has thrown life upside down for so many of us. Routine is out. Fear is in....Continue reading
02.01.2022 Menopause, the point in life when you’re no longer menstruating, was long regarded as simply the change, . Which implies just one change-The end of your me...nstrual periods and in turn your reproductive life. . It’s really a series of changes that occur over the course of years... and lead to not just one singular change, but rather diverse physical and psychological changes that impact everything you do for the rest of your life. . I’m launching an online course called menopause for athletes on August 6th. This course is in beta and limited to a number of participants for this round. . If you are intentionally exercising and interested in learning more about your hormones, training, nutrition, research and more-> get on the waitlist. . My last BETA course sold out in 90 seconds, so if you’re interested, make sure you’re on the list! Www.drstacysims.com/menopauseiscoming . Know someone going through menopause? Tag them below or share this post! let’s change thr conversation! See more
01.01.2022 If you’re not currently aware of how poor our post natal care is here in Australia, read the description on this petition. What I’ve learned over the last 5 years is how poor the post natal care for women is here in Australia. Women are being injured constantly and told to just accept it and get on with it.... It must change. Having a voice and talking about this stuff is one way to push for change. At the very least inform yourself on reading this petition as to the issue. Hopefully you’ll see the injustice I do and sign the petition.
01.01.2022 PERSONAL TRAINING, COVID, WELLBEING AND STAYING SAFE I’ve been quiet on this page as I’ve decided to really put my attention and focus into the well-being of my clients. Which includes making sure my clients not only are safe but FEEL safe. I’ve always kept up my communication with my clients, I just do it privately with them.... I thought I’d share a snippet of what they’ve been getting in the last couple of days. Here in regional Victoria we’re going to mandatory mask wearing next week. That has some implications for clients. Rather than clients worrying or speculating, I go to the official sources and follow that guidance. These are pics I shared with them today. Two are from the Victorian DHHS website, two are from Fitness Australia who I am registered with. My mottos, follow the rules, get your information direct from government sources, do your best and let the police worry about those who don’t follow the rules.
