Fitness For Her in Altona Meadows, Victoria | Medical and health

Fitness For Her

Locality: Altona Meadows, Victoria

Phone: +61 3 9360 8000

Address: 46- 47 Central square shopping centre 3028 Altona Meadows, VIC, Australia

Website: http://fitnessforher.com.au

Likes: 1888

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• Gym/Physical fitness centre
• Medical and health
• Alternative & holistic health service
• Fitness trainer
• Nutritionist

25.01.2022 Increasing muscle tips Adding muscle is often easier said than done; it can require a whole new approach to training and eating. Unfortunately , as women, we just don't have the level of anabolic hormones in our body that men do, so building muscle is, and probably always will be, more challenging.... "It's all about eating to fuel your muscles," she says. "A lot of us can't get over that hurdle of gaining muscle, because we simply aren't eating enough to support and maintain growth." figure pro and NLA-sponsored athlete Jessie Hilgenberg My tips on building muscle: Cut back the cardio Lift heavy Get serious about your form Snack in protein Take rest days seriously! #fitnessforher_altonameadows #buidingmuscle #results #muscle #strongbodies #liftheavier #eathealthy #exercisegoals #exercisemotivation #womenwholift #positivemindset #womensupportingotherwomen #ladiesgym #altonameadows #altona #pointcook #youcandoit # #fitnesstransformation #weightloss

25.01.2022 AUTISM FAST FACTS! FACT 1 An estimated 1 in every 70 people in Australia is on the autism spectrum. Along with their family members, this means autism is a part of daily life for over a million Australians. FACT 2 Autism is a lifelong developmental condition that affects the way a person communicates and interacts with other people and his or her environment.... FACT 3: Because the challenges autism presents are primarily neurological, sometimes autism is referred to as a ‘hidden disability’. FACT4: While people with autism share certain characteristics, the word ‘spectrum’ reflects the broad range of highly individual challenges, needs and preferences that people with autism have. Well done @jodie_maio_psychicempowerment & Pheonix who are a couple of many runners this week supporting a great cause! @runforautism #runforautism #fitmum #runnersofinstagram #runningmumsaustralia #runforacause #exercisedaily #funfacts #autismawareness #autismacceptance #goals #healthandfitness #lovewhoyouare #runningmotivation #motivation #inspireothers

25.01.2022 Birthday workouts are always fun when you are surrounded by awesome women @FFH! Ritas birthday workout! In between each exercise run 150mtrs and do 4 burpees... 50 Pushups 50 Sit ups 50 DB pushpress 50 Walk out planks 50 Db oberhead ext 50 Vsit ups 50 Ab bikes 50 Db arm circles 50 Plank rocks

24.01.2022 2020..the year that we will never ever forget! Very challenging mentally and physically but blessed to have survived it all. These ladies, that I’m lucky to call members of my gym family, have made this year possible! Zoom workouts were definitely not what we had planned but it kept us on track with our fitness during the several months the gym was unable to open its doors. Blessed to have a great team and amazing members to support myself and each other through this ridiculously tough year. Bring on 2021 and pray that it’s a much memorable and enjoyable year for us all FAREWELL 2020..definitely won’t be missed

22.01.2022 How strong are your core muscles? Maintaining core strength and using a Pilates ball is extremely important as these are the muscles in your body that stabilise and support all your movements. If you thought your abs class was tough before, next time add the ball to create an even greater burn and tone every muscle. Place the Pilates ball between your thighs or underneath your back, foot, leg or neck to better engage certain muscles or to provide support so you can do exercis...es with ideal form, don't be fooled by this small sized squishy ball! The three muscle groups the Pilates ball focusses on in your midsection are: Transverse Abdominus (deep abdominal muscles) Tultifidus (back muscles that support the lumbar spine) Quadratus Lumborum (Lower back muscles that maintain spinal and pelvic balance) Training with the ball, whether during Pilates, an ab workout or simple stretching exercises, is an excellent way to work this group of hard-to-reach, deep muscles. Incorporate the Pilates ball in your next workout and feel the burn #pilateball #pilates #corestrengthening #core #absfordays #fridayworkout #friday #goals #results #lowerbackpain #pelvicfloormuscles

18.01.2022 Crazy to think how much changed in just 1 year! Waking up to these amazing fb memories.. One thing that definitely hasn’t changed for us is our love for running! Who else misses Spartan and Brights beautiful terrain? I definitely do and look forward to returning in 2021 ... #bright2021 #spartan #runningbuddies #spartanrace #terrain #riverrun #runanywhere #runnersofinstagram #goals

18.01.2022 Today is your opportunity to build the tomorrow you want!

13.01.2022 Hygiene post shout out Everyone is doing a fantastic job and we are so proud to see everyone working together as a team to keep our studio hygienic for all of us to train in comfortably! A general reminder of our hygiene habits to follow: ... Because the gym equipment is shared, we must always carry a towel with us while exercising. Please make sure you place it on the machines as you exercise and wipe the sweat off the machines when you're done. The studio offers hand sanitiser to keep germs and bacteria to a minimum. Please wash your hands thoroughly before and after your workout. Also use the disinfectants provided to wipe down the equipment once you’re done. PERSONAL HYGIENE: Always have a shower before and/or after your workouts especially after a long day at work or school. Don’t let your sweaty clothes stay in the gym bag for days following your workout. When we exercise, we sweat more. This means we need to take a little extra care of our personal hygiene. We need to remember that we are exercising around other ladies. Always use deodorant or an anti-perspirant and keep one in your gym bag. Wear clean clothes every time you attend the gym and wash your clothes after your workout. Avoid going to the gym if you are sick or have any cold and flu symptoms to avoid spreading germs now more than ever. #gymhygiene #studiocleanliness #gymladies #covid19 #hygiene #healthandfitnessmotivation #healthandfitness #goals #fresh #healthy #mindset #gymlife

12.01.2022 Focus on eating for good health, and exercising for strength and energy; do not let the number on the scales define who you are and how much joy you have in your life. Just believe in yourself, even if you don't pretend that you do and, at some point, you will!

12.01.2022 WE ARE OPENING THIS MONDAY!!! We have missed you all so much and super excited to be able to reopen our studio doors on the 9th of November! We want you to feel as comfortable as possible during your workout so want to give you a quick update on what you can expect ... For your health and safety, we’ve updated our policies: Bring a towel with you to your workout and carry it around with you at all times Sanitise upon entry Scan your member tag so we can track your visits Wash your hands before & after your workout Masks are recommended but we do understand some have exceptions All equipment to be wiped down after each use. We’ve placed extra disinfectant stations around the studio, along with hand sanitiser Taped off the floor in accordance with physical distancing guidelines Beyond disinfecting after use, staff will be disinfecting benches and equipment at regular intervals throughout the day, as well as deep cleaning at night Members to avoid congregating in groups within the studio before/after class You’ll still be getting the same great & fun workouts but with minor changes! We are SO excited to get back into the studio. If you have any questions at all, please don’t hesitate to ask :) #fitnessforher_altonameadows #instafam #ourteam #fitnessinstructor #gymreopen #gym #covid19guidelines #gymfam #gymrules #bringatowel #ffhteam #healthandfitness #exercise #supportlocalbusiness #fitchicks #strongertogether #motivated

12.01.2022 UPDATED FFH CLASS TIMETABLE STARTING MONDAY Please note we will be working along side Covid guidelines with all our classes so they may slightly vary in structure. However, we will always ensure that you leave your workouts feeling satisfied and energized. Class description: ...Continue reading

11.01.2022 FFH women in business is a facebook group for our awesome members who can utilise and network with each other to advertise their businesses and post offers. Behind every successful women is a tribe of other successful women who have her back! Support small business and our amazing community of women!... Link below https://www.facebook.com/groups/241510317377669/?ref=share #fitnessforher_altonameadows #ffhwomeninbusiness #ffh #ladiesgym #womensupportingotherwomen #membersonly #smallbusiness #networking #womenempoweringwomen #lifestyle #altona #altonameadows #seabrook #pointcook #strongertogether #womeninbusiness #positivevibes #saturdayinspiration #gymfam #positivemindset #positiveenergy

11.01.2022 Cheers to us! The kilometres of sweat, sore muscles and pumping lungs have been worth it. We never gave up - good on you for seeing it through! Every bit of effort you have given has been seen and appreciated thanks to @autismspectrumaustralia @init_for_autism Team Fitness For Her ran 158km during the week of the 1st-8th November 2020 to support autism awareness and raised a massive $2481! ... Great work team! Proud of you and your efforts #fitnessforher_altonameadows #init_for_autism #runforautism2020 #autismspectrumaustralia #run #fitchicks #teamFFH #runninggoals #runforacause #supportacause #runningmums #runanywhere #exercise #inspirational #results #ladiesgym #altona #altonameadows #springworkouts #outdoorworkouts #cardioworkout

10.01.2022 Hi ladies only a few spots still available for tomorrow nights yoga class in the studio with Lisa @7:30pm. Those who miss out this week will be able to participate on zoom!

10.01.2022 Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it! #tuesdayworkout #motivation #attitudeiseverything #youcandoanything #results #altonameadows #altona #weightlossjourney #fitpregnancy #womenwholift #tuesdayinspo #healthymindhealthybody #womenshealth #goals #positivequotes

10.01.2022 Your mind needs exercise just as much as your body does, that’s why I think of the cobra stretch every day (Muhammad Adil) Did you know some of the many benefits of the Cobra stretch include: * Decrease in back pain and stiffness... * Increase in flexibility * Firms and tones glutes * Relieves stress and fatigue * Soothes sciatica Steps to Perform Cobra Stretch: Cobra stretch can easily be performed by following a few of the simple steps. Lie down on your belly and place your face in such a manner that your chin touches the ground. Keep your legs straight and press your palms firmly against the floor. Ihale and straighten your arms and lift your chest following your upper back. Keep your hips steady and remain in this position for 20 to 30 seconds After 20 to 30 seconds release and you have successfully performed it. #fitnessforher_altonameadows #cobrastretch #stressrelieving #thursdaystretch #goals #results #stretch #toddlermomlife #toddlerplay #exercisetofeelgood #toddlerfun #yoga #neckandbackpain #toneup #mannylife #sciaticarelief #mindset #activetoddler #exerciseyourbrain #mumlifeisthebestlife #stretchingisimportant

08.01.2022 A great booty band workout for you ladies to try on your next visit to the gym 5 Rounds 15 squats 15 squat jumps ... 10 standing leg lifts each side 15 crab walks 15 pelvic thrusters 10 standing booty kickbacks each side #fitnessforher_altonameadows #bootyband #gluteworkout #ladiesgym #bootyworkout #gluteactivation #effort #workoutvibes #workouttime #results #motivation #calorieburner #goals #lifestyle #endorphines #altonameadows

06.01.2022 Here it is ladies.. the ingredients used to make Fedahs signature muesli! One of our delicious & convenient recipes in our 6 week challenge starting on the 25th of Feb! Anyone that knows Fedah, knows she doesn't measure when it comes to making anything so best I could do is get the ingredients and just adjust amounts to your liking. ... Oats Flaked almonds Pepitas Cinnamon All bran Linseed Sunflower seeds Stevia Shredded coconut Spray very little oil in an oven safe tray. Mix all together and bake. Be sure to mix every 5 or so mins to brown the ingredients evenly and avoid burning. Allow to cool completely and store in an airtight container. #fitnessforher_altonameadows #oats #postworkout #preworkout #eatwell #muesli #ffh6weekchallenge #breakfast #snackidea #nutritious #fuelyourbody #foodgoals #mueslilovers #deliciousness #educateyourselfoneatinghealthy #nutsandgrains #myfitnesspal #caloriecontrol #calorieincalorieout #healthy #ladiesgym

06.01.2022 Lets create CHANGE during our 6 week challenge starting 25th Feb! 2021 The year to achieve your health GOALS With our support and guidance, you will receive EVERYTHING you need to help reach your goals and stay accountable.... All our 6 week challengers will receive: 6 weeks unlimited gym access including all group classes A personalised workout 6 weeks of goal setting and progression daily challenges (indoor and outdoor) Weigh-ins every fortnight with a body composition analysis at the start and end of the challenge Nutritional manual with meal plans & recipes Meal prep and recipe night One on one Accountability sessions every fortnight Private Whatsapp group to recieve that extra support, communication, motivation and advice Start up pack Non Members $249 #fitnessforher_altonameadows #ladiesgym #results #motivationmonday #newmonthnewgoals #youcandoit #groupclasses #gym #exercisedaily #challengeyourself #healthandfitness #altona #altonameadows #pointcook #kidfriendly #quickmeals #healthyeating #ffh6weekchallenge #exercisegoals #myfitnesspal #createchange

05.01.2022 Zoom workouts are no where near the same as working out alongside your gym buddies in the studio!! Their dedication to their physical and mental health after the toughest few months amazes me. Just 2 weeks in and these ladies are already dedicated to work towards their goals and smashing them. Loving being back in the gym and seeing the gym family coming together again ... #fitnessforher_altonameadows #fitnessforher #ladiedgym #womensgym #gym #workouttime #altonameadows #altona #exercise #endorphines #melbournelockdown2020 #instavibes #positivity #selfworth #fitmums #fitchicks #inspireothrrfemales #health #fitness #results #weightloss #gymsreopen

04.01.2022 Exercising is so much more fun when you workout with an awesome bunch of ladies. Our ladies only studio is Ideal for women who want to: work on their health & fitness goals Enjoy some me time and self care... Enjoy exercising with a group of like minded women Experience a unique workout that help you burn bodyfat, calories, increase energy for all fitness levels make friends and become part of an inspirational community with support from our friendly and expirienced trainers! Call us on 93608000 and try us out for our new member $7-7 day trial offer!

04.01.2022 Who said healthy has to be boring?! Quick, nutritious, easy and delicious brekky ideas Swipe to see some yummy ideas Example 1... Greek yogurt Weetbix Blueberries Almonds Example 2 Dairy free yogurt Muesli Pomegrante Strawberries Blueberries Example 3 Overnight oats Blueberries Pomegrante Walnuts Example 4 Quick oats Banana blueberries Brazilian nuts Peanut butter Chia seeds #fitnessforher #breakfast #saturday #breakfastideas #saturday #food #healthyeating #foodgoals #fuelyourbody #whosaidhealthyhastobeboring #quickandeasybreakfast #oats #eatfortheinsta #peanutbutter #berries #food #healthy #nuts #nutritious #delicious #foodinspo #healthylifestyle #yummy

03.01.2022 OCTOBER MEMBER OUTDOOR CHALLENGE RESULTS! I am very proud of all of the participants for coming out of their comfort zones and walking/ running/ riding much more than they ever thought they could! Loved seeing you all out in the tracks and look forward to seeing you out there much more. Results are in and they are as follows: ... WALKERS TOTAL DISTANCE 2080.23 km 1st place: Christine McCullagh 316 km RUNNERS TOTAL DISTANCE 269.02 km 1st place: Vanessa Marshall 127.66 km RIDERS TOTAL DISTANCE 1613.72 km 1st place: Rita Cassar riding 580.63 km Great work team and you should be very proud of your achievements!! #run #ride #walk #ffhgymchallenge #ladiesgym #outdooorworkouts #october #workoutmotovation #workoutvibes #fitchicks #womeninspiringwomen #gymchallenge #goals #results #inspirational #lockdown2020 #melbourne #springworkouts #moveyourbody #fit #cardio#cardio

01.01.2022 The struggle and excitement is real when you are with your gym buddies, counting 1-100 in a static leg raise and feeling the burn while waiting for it to be your turn to count. No better way to end a workout! #fitnessforher_altonameadows #fitnessforher #womenwhoexercise... #gymbuddies #legraise #mycoreisonfire #corestrengthening #funworkout #countingnumbers #saturdayfitfam #fitmums #lovemyjob #exercise #sorelegs #moveyourbody #ladiesgym #positiveenergy #sweatsesh #goals #workoutgoals #healthylivingjourney handfitness #weightlossgoals #strongbodystrongmind #strengthisreal See more

01.01.2022 We are all in this together- set some big goals, and remember- we believe in you! #positivevibes #goals #goodhealth #2021goals #newyearsresolution #ladiesgym #webelieveinyou #communityofwomen #positivemindset #fitnessjourney #weightlossjourney #gym #exercise #supportasmallbusiness #focus #womenempowerment #youcandoit

01.01.2022 Rise & shine..it’s exercise time! Shout out to our 6am ladies for waking up so early to get their workout done! AMAZING This mornings 45min workout ... 5 min time cap 300 mtr run 20 ball slams 12 pushups #morningworkout #exerciseearly #workoutvibes #fatburning #goals #effort #consistancyiskey #gymfam #ladiesgym #gymbuddiesforlife #fridaymotivation #fridayworkout #youcandoit #altona #womensupportingwomen #womenempoweringwomen #altonameadows #pointcook