TotalFit Studio

27/10/2026

89 and 87. Still travelling, still training 🥰

What would you ask them? 👇

27/10/2026

“I don’t want to lift heavy, I don’t want to get bulky."

I hear this all the time, and I am here to set the record straight:

Weights don’t bulk you. What you are eating does.

Muscle takes up much less space than fat. When you start strength training, you aren't building a bulky frame—you are building a metabolic engine.

As we age, we naturally lose muscle mass every single year (a process called sarcopenia). If you don't lift weights to fight back, your metabolism slows down, making it much easier to gain body fat.

Lifting weights won't make you look like a bodybuilder. It will make you look toned, move with ease, and feel completely unstoppable in your everyday life.

Pick up the weights. Your future self will thank you. 💪🥰

27/10/2026

Progress isn't just about doing more—it is about doing better.

Dame Elizabeth Rata (74) proving that age is never a barrier to progressive overload. She has officially graduated to a higher step and added 4kg dumbbells to each hand.

Here is why the loaded step-up is a non-negotiable exercise for the older demographic:

It fixes asymmetries: We all have one leg stronger than the other. Step-ups force each leg to do 100% of its own work, protecting you from imbalances that lead to hip and lower back pain.

It simulates the real world: Carrying 4kg in each hand mimics carrying heavy grocery bags up the front steps or hauling luggage through an airport.

If you want to keep doing life entirely on your own terms, you have to build a body that can handle the load. Phenomenal work, Elizabeth! 💪🥰

26/10/2026

As women age, society expects us to accept becoming weaker. REJECT THAT! 💥

Getting older does not mean you have to accept losing your strength, your energy, or your independence.

But here is the honest truth: Nobody can do this work for you except YOU.

If you want to live life on your own terms, you must strength train. Here is exactly why making your muscles work is non-negotiable for women over 50:

💪 To Outsmart Muscle Loss

After age 30, we naturally start losing muscle mass every single year. Strength training slams the brakes on that process, keeping you powerful, energetic, and capable of handling anything daily life throws at you.

🦴 To Build Iron-Clad Bones

Lifting weights and doing resistance exercises forces your bones to grow denser and stronger. It is your absolute best defence against osteoporosis and fractures down the road.

🚗 To Keep Your Independence

Strong legs and a solid core mean you can get out of a low car, carry your own groceries, rearrange your furniture, and stay active without needing to ask for help.

Your strength is in your hands. No one else can lift the weights for you, but the version of you ten years from now will thank you for starting today.

🔥 READY TO TAKE CONTROL? HERE IS HOW WE WORK TOGETHER:

I run an exclusive online hub built specifically for women who want to reclaim their power. Because I personally work with each individual client to tailor their training, I can only onboard 20 people at a time.

This isn't a generic, one-size-fits-all app. When you secure one of the 20 spots, you get:

📋 Your Custom-Tailored Plan: Workouts designed specifically for your fitness level, joint health, and lifestyle.

🎥 Video Form Checks: Send me videos of your exercises anytime, and I will personally review them to ensure your form is 100% safe and effective.

💬 Direct 1:1 Access: I am in your corner. You get direct messaging with me inside the hub for daily support, motivation, and adjustments.

🎁 EXCLUSIVE FOUNDING 20 BONUSES:

To celebrate you taking action, the 20 women who claim these spots will also get these high-value tools completely free:

🥦 The 50+ Vibrant Fueling Plan: A simple, non-restrictive eating blueprint designed to support healthy aging, protect muscle mass, and boost daily energy.

🦵 The "Floor to Feet" Blueprint: Specific, knee-friendly exercises built entirely around giving you the leg strength and flexibility to get up and down off the floor with absolute ease.

🧘‍♀️ The "Wake Up Without Aches" Routine: A short, gentle mobility sequence to completely wash away morning joint stiffness and lower back tightness.

Spaces fill up incredibly fast. If you are ready to reject the expectation of getting weaker and want me in your corner, place a ‘💪’ here 🥰

25/10/2026

STRONG LEGS = INDEPENDENCE 💪❣️

STRONG LEGS = INDEPENDENCE 💪

Carol, 89, and Dale, 87, are completing a static wall sit — or in this case, a pole sit! Their goal: 30 seconds.

This simple exercise is fantastic for building strength and endurance through the legs — the muscles we rely on every day to stand up, climb stairs, walk confidently and stay independent.

You don’t need complicated exercises. You need consistent ones.

Keep moving. Keep strengthening. Keep choosing independence. ❤️

25/10/2026

Shoutout to Dame Elizabeth Rata, 74, who just proved that you can adapt and improve at any age 💪❣️

When she first walked into the gym, a wall sit was a mountain—she wasn't able to complete 11 seconds. Now she effortlessly clears two rounds of 30 seconds!

Why do I have her doing them? Because the wall sit is the reigning champion of blood-pressure-lowering exercises.

How? Think of it like a garden hose. When she holds the sit, she is temporarily kinking the hose.

When she stands up, the "kink" releases, blood rushes through, and her body releases natural relaxants (like nitric oxide) to open up the arteries.

Consistent wall sits = happier arteries = lower blood pressure.

Proud is an understatement. Keep inspiring us, Elizabeth! 💪❣️

24/10/2026

Dame Elizabeth Rata, 74, showing us exactly how it is done. 💪❣️

Today she is multitasking with a single-leg balance paired with a bicep curl. This isn't just a gym trick; it is real-life insurance.

Here is why this matters for everyday life:

Balance is a skill, not a talent. If you do not train your balance, you lose it, which increases the risk of falls.

Bicep curls are a fundamental strength exercise. They are the engine behind doing life on your terms—whether that is carrying heavy groceries, lifting your own luggage while travelling, or staying entirely independent.

We do not train to stay young. We train to stay unstoppable. 💪❣️

23/10/2026

Dame Elizabeth Rata, 74, is showing us exactly how it's done! 💪

She is tackling a complex multi-tasking movement: stepping over the Penalty Box agility grid with high leg lifts, all while moving a 5kg dumbbell up and over her head from shoulder to shoulder.

This type of movement is a powerhouse for ageing independently:

* Fall Prevention: Lifting the legs high trains the muscles needed to clear obstacles like curbs, steps, or uneven footpaths, stopping trips before they happen.

* Brain & Body Connection: Combining a stepping pattern with an overhead reach forces the brain and body to coordinate at the same time—essential for maintaining sharp cognitive function and spatial awareness.

* Real-World Strength: Every time we lift groceries onto a high shelf, reach into a cupboard, or step up onto a bus, we are using the exact balance and upper-body power Elizabeth is building here.

You are an absolute inspiration, Elizabeth! Keep lifting, stepping, and thriving! ✨💪❣️

23/10/2026

Workouts for 55+

Squats 15 repetitions (I’m holding onto a 4kg weight in each hand) :
Coaches note : start with body weight if you are just starting out. Eyes forward, chest open, hips back. On upward phase push through your heels to activate the glutes.

Dead lifts 15 repetitions : hinge at the hip, glutes on, soft knees (slightly bent)
Coaches note : start with cans from your pantry if you are just starting out

Bent over DB rows 15 repetitions : hinge at the hip, shoulders higher than hips. Back of the hands facing outwards. Pull the elbows back behind you. Weights to mid ribs.
Coaches note : use cans from your pantry if you are just starting out.

Knee press ups : 15 repetitions
Coaches note : shoulders depressed and retracted

Shoulder Press : 15 repetitions
Coaches note : start with cans from your pantry if just starting out.

Repeat x 2 increasing weight on 2nd and 3rd set. Drop the repetitions to 12 on 2nd set and 10 on 3rd set
Coaches note : if just starting out complete one round 4 X week, 2nd week two rounds 3 X week, 3rd week three rounds 2 x week.