Stefitness

To celebrate Women’s Health Week this year I’m offering FREE classes all week to new members 💜 both in person and online!

Please send me a DM to attend in Portarlington-

🌟Tuesday 9.15am
🌟Tuesday 7.30pm
🌟Wednesday 6pm
🌟Thursday 9.15am
🌟Thursday 6pm

OR on Zoom-

🌟Tuesday 10.30am
🌟Thursday 10.30am

This year Jean Hailes Women’s Health Week is shining a spotlight on some of the biggest issues in women’s health including health checks, menopause, hormones, heavy periods, PCOS, heart health, migraine and pelvic pain.

Flick across to see the program for each day. For more information, visit Jean Hailes Women’s Health Week website and subscribe to their newsletter. I love this organization and the awareness they create for all things women’s health. It’s free and it’s empowering!

Another Bellarine Rail Trail Run!

Soooo windy out there, but mainly tail wind and the sun was out ☀️

I can’t believe the first time I ran this was 10 years ago!! I’ve run it every year since (except for Covid). And I was pretty close to my BRT record time today. Yay!

Great seeing on course, “don’t let him catch me, don’t let him catch me” 🤣 kept me going til the finish. So glad you introduced me to this ridiculous thing we call long distance running Scotty 💜

Now at home with my feet up enjoying Sunday like a normal person.

Calling out to all PHYSIOTHERAPISTS, MYOTHERAPISTS, OSTEOPATHS, pilates instructors

Do you treat/teach someone with scoliosis? How informed are you?

Advice like-

“Keep moving your spine”
“Just do a few more reps on one side”
“Don’t twist that way”
“Stay away from the exercise XYZ”
“Just listen to your body”

is simply NOT ENOUGH.

Your scoli patients/clients deserve better.

Enter… Scolio-Pilates®

This method of training scoli-spines isn’t about a formula or a list of exercises that all scoli pateints/clients must do. It’s so much more nuanced than that.

It is about learning a METHOD.

The Scolio-Pilates® method will teach you how to deliver an exercise program that will help your client elongate, breathe and strengthen according to their specific needs (every scoli spine is so different!)

This stuff just isn’t included in any uni qualification unfortunately, no matter what Bachelor or Masters you may have.

Scolio-Pilates® Module 1 & 2 will be delivered 18-20 October in Melbourne.

Who wants to join me??

Link in Bio to book or visit for more information.

It took me YEARS to find someone that could actually help me understand my scoliosis and improve my movement. My spine thanks Scolio-Pilates® and everyday for my understanding and movement.

Can’t wait for this course!

I’ve caught some of the most beautiful sunrises and sunsets whilst out running this winter near the water.

I view them as my little reward for getting out there.

Anyone that knows me well will tell you I don’t like running in winter. Winter is hard.

But winter has the most beautiful skies. Some of my faves from this season☝🏾

Only 1 week of winter running left! So glad I’ve persevered through it.

How have you found this winter?

Handstand Workshop 1.0 DONE ✅

What a hoot! It was amazing seeing the quick progression in such a short time! Thanks for coming everyone!

Safe to say I think we are all just a little bit more obsessed with handstands now. 🤸🏽‍♂️🤸🏽‍♂️🤸🏽‍♂️🤸🏽‍♂️🤸🏽‍♂️🤸🏽‍♂️🤸🏽‍♂️🤸🏽‍♂️🤸🏽‍♂️🤸🏽‍♂️🤸🏽‍♂️🤸🏽‍♂️🤸🏽‍♂️🤸🏽‍♂️

And thanks for being the best upside down coach🙃, for your encouragement & for the BEST instruction- we loved it!
bar thanks for allowing us to use your beautiful space 💜 couldn’t have asked for a better place 😘

The online Annual Membership is now on SALE!

Use code ANNUALSALE at checkout for a $125 saving, bringing the price down to $600 (normally $725) for an entire year of Pilates.

The weekly cost of a normal membership is $16 per week. The Annual Membership SALE brings it down to $11.50 per week.

That’s less than 2 coffees a week! ☕️

There you go, I’ve done the math for you! Now jump on and move your body with me- link in bio!

Hope to see you on the screen 💻

Shout out to my Pilates crew- you are smashing it!

Heads up- I’ll be opening up spots for Term 4 in less than 3 weeks, so if you want to train with me- start making plans now! Because something tells me Term 4 is gonna be HUGE (judging by the class numbers over the last 2 weeks with the nicer weather).

(Unfortunately, PT spots all booked up).

Bring on spring

I’ve been thinking a lot lately about how I want to be moving for the rest of 40’s and into the next decade.

The truth is, my movement routine doesn’t have to look very different to what it is now- running, strength training, hand balancing (and making room for whatever my next obsession will be 😜).

What we know about aging is only what we know about sedentary living. So I’m not buying into the “I’m getting older so I can’t do that any more” mindset.

For me, it’s not about aging gracefully 👎🏽
It’s about aging with grit, strength & zest for life! 😃

International Friendship Day 👯‍♀️

Remembering some of my special friends in fitness who have helped me and inspired me along the way. You hold a special place in my heart 😘😘 love you all.

Find your people, those that will support you, stand by you and inspire you in your movement journey 💜 it makes the world of difference 💜👫

Sri Chinmoy Half Marathon- Done ✅

A chilli start to a perfect morning out running. I went into this run nervous & undercooked, expecting to finish at way over 2 hours. But managed 1hr and 55mins! Yay! Not even close to my PB but I’m getting there!

It’s been years since I’ve run a road half marathon event. Road races are so different to the trails. Hard work but great fun! And all over within a morning!

There’s a bit of work to get to where I’d like to be, but for now I’m learning to celebrate the wins!

Love running in Melbourne 🏃🏽‍♀️💜 so beautiful!

Come and join us for a HANDSTAND WORKSHOP!

Discover the roots of hand balancing practice with - master hand balance instructor and circus performer!

Beginner friendly. All ages and fitness levels welcome.

🤸🏽‍♀️Sunday August 18th
🤸🏽‍♀️9am
🤸🏽‍♀️Portarlington Tennis Club Room

A fun filled workshop! Limited spots available.

$35pp

Bookings essential.

DM Steph directly to book your spot!

To celebrate the half way mark of Term 3 I’m offering new clients their first class FREE for this week only (starting week of Monday 29 June).

Slowly the days are getting longer. The cold & dark early mornings and late nights have been a challenge but we can see the light at the end of the tunnel now!

We create strong, healthy habits here at stefitness by sticking to the regular schedule come rain hail or shine.

Classes are starting to fill up again but there are definitely spots available for those that want to move more for the rest of the Winter.

⚡️Tuesday 9.15am
⚡️Tuesday 7.30pm
⚡️Wednesday 6am
⚡️Thursday 9.15am
⚡️Thursday 6pm (PortCamp)

All classes are open to any age or fitness level.

If you’ve been wanting to try a class- NOW is the time! Send me a DM to book your first class FREE!

Protein is the basic building block which helps build and repair muscles. We need strong muscles and sufficient muscle mass to perform well (whether that’s in the gym or in day to day life).

So, how much protein to we actually need daily?

1.8-2.2g of protein per kilogram of bodyweight.

If you divide that across the day, it would be about 30g per meal and 15g per snack, on average.

That takes some planning! I use a protein supplement to help bump up my daily protein intake.

There’s a 15% discount code in my newsletter this week for APTech products. My faves in the supplement industry- 34g of protein per serve, you can’t beat that! And the taste is amazing!

I’ve also included a great high protein recipe I’ve been making on repeat! As well as more info on protein. It’s jam packed this week!

Join the mailing list now and it will land in your inbox today!

Link in bio or send me a DM!

Pilates 👇🏽👇🏽👇🏽👇🏽

Have you tried it?

Experience the difference this type of movement can make. 🫶🏽

Link in Bio to join.

Reach out if you have any questions!

👇🏽 Important info 👇🏽

To learn more about creatine and for 15% off at APTech, join my mailing list! Will land in your inbox as soon as you subscribe, link in bio!

Would love your thoughts 👇🏽

Comment below or send me a DM

🫶🏽

Obsessed with being upside down lately.

Last night I got to couple my handstand training with my scolio-pilates training

It’s hard work making scoli adjustments when you’re upside down 🙃

Can’t even begin to express what 1 hour in this studio does for me physically, personally & professionally 🫶🏽 I’ve found a gem 💎 Thank you Helen!

you’d be super proud of these inversions! 🙃

Progressive Overload.

Why should you care about progressive overload??

Join my mailing list and I’ll tell you all about it… as well as how I apply it in a group setting.

Drop your email below or send me a DM.

A short while ago I shared that I enrolled into Menopause 2.0 course.

I’ve completed module 1. YAY!

There are soooo many things that I’m busting to share with you!

So I’ve decided to bring you my “Menopause Learnings” via a new segment in my newsletter every couple of weeks or so.

I’m sharing the first segment via this post, but to see the rest, please subscribe to my newsletter. DM your email address to be added!

Menopause Learnings #1-

🔥 Estradial (E2) is the bodies primary ESTROGEN, which invokes so many different responses in our body. There are E2 receptors literally everywherein our body.

🔥 There is big decrease in E2 in menopause (I think we all know this) because the ovaries stop producing it.

🔥 This HUGELY impacts MUSCLE CONTRACTION!

Why??

🌟 Because estrogen must bind to myosin (an important contractile protein) for a strong muscle contraction to occur. If there’s big decrease in estrogen then guess what happens to the strength of the muscle contraction??

How can we combat this??

🌟 STRENGTH TRAINING!! Work hard. Lift weight. Don’t shy away from movement. Your body was made for it!

I’m so proud of this little community of mine, here in this tiny little corner of the world.

We have started Term 3 in Winter ❄️

Winter is tough when it comes to training and moving your body 🥶

Amazing things don’t happen when you do things sporadically. They happen when you do things CONSISTENTLY 🫶🏽

Movement is the BEST way you can get WARM and feel GOOOOOOD!

Well done to
👏🏽 Pilates Members (spots still available)
👏🏽 Footy & Netball club
👏🏽 PT clients (FULLY BOOKED)
👏🏽 PortCampers (FULLY BOOKED)

for staying consistent and committing to a weekly practice. You’re the bomb 💣

May Highlights

Autumn Vibes

It’s been a HUGE month.

🍁Keeping up with handstand practice
🍁Gorgeous sunrise and sunset runs
🍁Client wins (there’s been a few 💜)
🍁Consistent strength training
🍁Strength In Motion event (more to come on this)
🍁Autumn beauty everywhere
🍁My puppy is growing up

What have been your highlights?

When I get a bunch of replies back from a newsletter, I know I’ve written a goodie. One that’s hit a nerve.

So I’ve decided to turn a recent newsletter into a blog for all to read. I don’t often do this but it was a shame not to share to the big wide world.

It’s called “1% Better”.

Link in bio to read.

What does this tagline mean?

Modern Movement at Stefitness brings together various movement modalities including mat pilates, mobility training, strength work, yoga and restorative practice to create a unique and refreshing way of moving your body, leaving you feeling both confident and strong.

Come and join me next term or online to experience this modern movement for yourself. Comment below or DM for enquiries 💜

👇🏽 comment from an online member. It just perfectly encapsulates exactly how I feel after hip mobility work and the very reason I’ve made it the focus over the last 6 weeks, for both online and in person classes.

How does hip work make you feel?

If you’re yet to experience the “ready” feeling, what are you waiting for? Link in bio.

Do men train here at Stefitness?

They sure do!

Not the kind that simply want aesthetic results (nothing wrong with aiming for aesthetic goals, but we go deeper than that here).

The blokes here at Stefitness are aiming for quality movement. Our sessions include core and glute function, stability, mobility & more.

Have a flick through to meet some of the champs that have recently trained with me. And there’s a bunch Pilate-ing with me online too!

Only 3 weeks to go!

Tickets selling fast! Spots are strictly limited.

⭐️ Location change- Portarlington Football Club ⭐️

Join Bellarine locals for a movement class with pilates instructor Steph from followed by legal insights from Principal Lawyer Marlene of

In collaboration with

After a 25 minute rejuvenating mat pilates class you’ll discover how the law can assist women with personal safety and empowerment.

This is a huge topic of late. Don’t miss this free event-

Sunday May 26
10am
Portarlington Football Club

Refreshments & Mats will be provided.

Come along to move your body and learn how the law can help you!

This event is an initiative of Law Week.

https://events.humanitix.com/strength-in-motion-fitness-and-legal-empowerment-for-women?_gl=1*9cdkx*_ga*MTk4NDQyNjI3LjE3MTI4MTI0NDA.*_ga_LHKW5FR9N6*MTcxMjgxMjQzOS4xLjEuMTcxMjgxMzE5NS4xLjAuMA..

Personal Development IS my Professional Development

Last week I had the pleasure of seeing speak in his Business & Life Speaking Tour.

An unforgettable night!

Learning is a continuum.

Podcasts
Books
Conversations
Courses
Seminars

Dedicated to always being a student. Always learning. Not just for my benefit. But for yours 🫶🏽

💗 Client Love 💗

Makes my day receiving emails and messages like this. Today I had to share this one. The power of home workouts- nothing beats it.

Take me wherever you go- this client went to Mount Hotham (pictured below). Love that you can do this anytime, anywhere.

To try for yourself- link in bio 🫶🏽

Join Bellarine locals for a movement class with pilates instructor Steph from followed by legal insights from Principal Lawyer Marlene of

In collaboration with

After a 25 minute rejuvenating mat pilates class you’ll discover how the law can assist women with personal safety and empowerment.

This is a huge topic of late. Don’t miss this free event-

May 26
10am
Portarlington Tennis Club Room.

Bookings essential. Link below.
Spots are strictly limited!

Mats will be provided.

Come along to move your body and learn how the law can help you!

This event is an initiative of Law Week.

Book here-

https://events.humanitix.com/strength-in-motion-fitness-and-legal-empowerment-for-women?_gl=1*9cdkx*_ga*MTk4NDQyNjI3LjE3MTI4MTI0NDA.*_ga_LHKW5FR9N6*MTcxMjgxMjQzOS4xLjEuMTcxMjgxMzE5NS4xLjAuMA..