Fit & Able Fitness

28/11/2025

Look, most people don't get enough Omega-3s, and they don't even realise it. This isn't a tiny nutrition gap. It affects everything from heart health to focus. Fixing it is one of the simplest ways to support a longer, healthier life. You don't need a complicated plan to build a stronger future. You just need a few habits that actually work. Fixing your Omega-3 intake is one of them. These fats are essential fuel for your brain and heart.

People with higher Omega-3 levels are, on average, 15–18% less likely to die early in long-term studies. Omega-3s support healthy blood pressure and triglycerides. And in one major trial, high-dose EPA cut major heart events by 25% in high-risk adults. That's meaningful protection.

Aging speeds up when chronic inflammation builds up and stays there. Omega-3s help your body resolve that inflammation. They don't replace medical care, but they support your body's natural clean-up system. That helps protect your arteries and may reduce joint stiffness. Think of it as internal maintenance.

Don't overthink it. You've got two options:

One: Eat fatty fish like salmon or sardines 2–3 times a week.

Two: If you don't eat fish, take a supplement with 1000–2000 mg of combined EPA+DHA daily.

Ignore the "fish oil mg" number on the bottle. Only the EPA and DHA numbers matter. Take it with a meal for better absorption. Consistency is the real win here. Fix this one gap today. It's one of the easiest ways to stack the odds in favour of your future health. PMID: 27357102

24/11/2025

Why wait for 2026 — let’s start now, with no pressure and no risk.

At Fit & Able Fitness in Eltham, we help real women — especially 40+ — feel stronger, fitter and more confident… even if it’s been years since you last worked out.

Paula lost 70lbs at 54, but the weight loss isn’t the bit we’re most proud of.

She also did her first ever full push-up right here in our old scout hall… a moment we’ll never forget.

And Emma? She’s lost 58lbs, yes — but she also hit her first chin-up, sleeps better, has more energy, and says she feels like “herself again”.

That’s what our Fitcamps are really about.

✨ More strength
✨ More confidence
✨ Better mood
✨ Better sleep
✨ Feeling capable again
✨ Navigating perimenopause with support
✨ Feeling good in your own skin

Our hall isn’t fancy — the décor is definitely not Instagram-perfect — but the results are.

✨ Wednesdays & Fridays
✨ 6:45pm in Eltham SE9
✨ First session is FREE
✨ Try us for 30 days — if you’re not happy, I’ll refund you, no questions asked.

If you want the details, comment “FITCAMP” and I’ll send everything over.

You’ve got this. 💛

20/11/2025

From my friend:
I have attended CPR classes over the years, but was never told this particular scenario. I was told that when your body starts sweating profusely for no apparent reason followed by what feels like a spasm at the end of your esophagus, that is your body’s warning sign.

When you are alone and have a heart attack, what are you gonna do? A really good post that can't be shared often enough:

1. Take a 2 minute break and read this:
Let's say it's 5:25 pm and you're driving home after an unusually hard day's work.

2. You are really tired and frustrated.
All of a sudden your experience chest pains. They are starting to radiate in the arm and jaw. It feels like being stabbed in the chest and heart. You're only a few miles away from the nearest hospital or home.

3. Unfortunately you don't know if you can make it..

4. Maybe you've taken CPR training, but the person running the course hasn't told you how to help yourself.

5. How do you survive a heart attack when you're alone when it happens? A person who is feeling weak and whose heart is beating hard has only about 10 seconds before losing consciousness.

6. But you can help yourself by coughing repeatedly and very strongly! Deep breaths before every cough. Coughing should be repeated every second until you arrive at the hospital or until your heart starts to beat normally.

7. Deep breathing gives oxygen to your lungs and coughing movements boost the heart and blood circulation. Heart pressure also helps to restore a normal heartbeat. That’s how cardiac arrest victims can make it to the hospital for the right treatment.

8. Cardiologists say if someone gets this message and passes it on to 10 people, we can expect to save at least one life.

9. FOR WOMEN: You should know that women have additional and different symptoms. Rarely have crushing chest pain or pain in the arms. Often have indigestion and tightness across the back at the bra line plus sudden fatigue.

Instead of posting jokes, you're helping save lives by spreading this message.

❤️ COPY (hold your finger, click on the text and select copy, go to your own page and where you normally want to write, select finger again and paste)

18/11/2025

💗 FREE Online Breast Awareness Talk – Open to Everyone in Eltham & Beyond

Breast cancer affects people of all ages and backgrounds, and being breast aware truly can save lives. Knowing what’s normal for you, understanding the signs to look out for, and feeling confident about breast and chest checking are all simple steps with a huge impact.

To support our community, we’re hosting a free, friendly, online Breast Awareness Talk that anyone can join — women and men alike.

This relaxed 1-hour session will cover:
✨ The most common FAQs about breast and chest checking
✨ What to expect from breast screening
✨ How to spot changes early
✨ Everyday lifestyle choices that may help reduce risk
✨ PLUS: Your chance to ask questions in a safe, supportive session

🗓 Saturday 29th November 2025
⏰ 10:00am
💻 Online – link sent after booking
🎟 Completely FREE

Hosted by Paula O’Sullivan and Cassie Kingswell, with a guest speaker from Breast Cancer Now, the research & support charity.

👉 Book your free place here:

https://tidycal.com/fitablefitness/breast-awareness-talk

This topic matters so much — early awareness saves lives.

Please feel free to share with neighbours, friends, parents, local groups, and anyone who might benefit. 💗

12/11/2025

💗 Breast Awareness Talk – 29th November 2025 at 10am (Online)

We’re thrilled to announce that Fit & Able Fitness will be hosting an online Breast Awareness Talk, as part of our new online Q&A sessions.

Hosted by Paula and Cassie, and presented by a Breast Cancer Now Volunteer, this free, friendly, and informative 1-hour session will cover:

✨ The most common FAQs around breast and chest checking
✨ What to expect from breast screening
✨ Simple, everyday changes that can help reduce cancer risk
✨ PLUS — your chance to ask any questions you’ve ever had about all things boob-related!

This session is open to everyone — women and men alike. 💕

🗓 Date: Saturday 29th November 2025
⏰ Time: 10:00am
💻 Location: Online via MeetN (link provided once you book your free space)

👉 Click here to book your free space: https://tidycal.com/fitablefitness/breast-awareness-talk

This is such an important subject and we’d love as many of you as possible to attend. It’s a relaxed, informative talk that can genuinely make a difference — so please share it with friends or family too. 💜

💗 Breast Awareness Talk – 29th November 2025 at 10am (Online)

We’re thrilled to announce that Fit & Able Fitness will be hosting an online Breast Awareness Talk, as part of our new online Q&A sessions.

Hosted by Paula and Cassie, and presented by a Breast Cancer Now Volunteer, this free, friendly, and informative 1-hour session will cover:

✨ The most common FAQs around breast and chest checking
✨ What to expect from breast screening
✨ Simple, everyday changes that can help reduce cancer risk
✨ PLUS — your chance to ask any questions you’ve ever had about all things boob-related!

This session is open to everyone — women and men alike. 💕

🗓 Date: Saturday 29th November 2025
⏰ Time: 10:00am
💻 Location: Online via MeetN (link provided once you book your free space)

👉 Click here to book your free space:
https://tidycal.com/fitablefitness/breast-awareness-talk

This is such an important subject and we’d love as many of you as possible to attend. It’s a relaxed, informative talk that can genuinely make a difference — so please share it with friends or family too. 💜

12/11/2025

💗 Breast Awareness Talk – 29th November 2025 at 10am (Online)

We’re thrilled to announce that Fit & Able Fitness will be hosting an online Breast Awareness Talk, as part of our new online Q&A sessions.

Hosted by Paula and Cassie, and presented by a Breast Cancer Now Volunteer, this free, friendly, and informative 1-hour session will cover:

✨ The most common FAQs around breast and chest checking
✨ What to expect from breast screening
✨ Simple, everyday changes that can help reduce cancer risk
✨ PLUS — your chance to ask any questions you’ve ever had about all things boob-related!

This session is open to everyone — women and men alike. 💕

🗓 Date: Saturday 29th November 2025
⏰ Time: 10:00am
💻 Location: Online via MeetN (link provided once you book your free space)

👉 Click here to book your free space:
https://tidycal.com/fitablefitness/breast-awareness-talk

This is such an important subject and we’d love as many of you as possible to attend. It’s a relaxed, informative talk that can genuinely make a difference — so please share it with friends or family too. 💜

26/10/2025

Posting something honest today that I think many of you will relate to. It’s about slipping, starting again, and remembering that progress doesn’t have to be perfect to be worth it. 💪

This was me last July (left) and me last week (right).

I only saw that holiday photo again this Father’s Day when Paula shared it online (why! 😅) — and honestly, it stopped me in my tracks. I hadn’t realised how much I’d let things slide.

If you’ve followed my story before, you’ll know I first changed my life back in 2013. I was 41 then (the photo you see from 2009 was from before that — I was very good at hiding from cameras as I got fatter!). That’s when I finally did the hard work — built new habits, got strong, and turned things around.

But after everything life’s thrown at us over the last 18 months — Mum’s stroke, caring for both parents, losing our sister, and keeping the business going — I slipped back into some old habits… or, to be honest, just didn’t stop myself when I should have.

The photo was taken in July 2024, but I didn’t really get my act together again until April this year (2025).

Life happens. Sometimes, we just go into survival mode.

What’s important isn’t that I slipped — it’s that I found my way back. Not through quick fixes or extreme plans, but through the boring basics that always work:

💧 More water
🍳 Eating better (focusing on protein & calories)
🏋️‍♂️ Consistent training

This is what real progress looks like — messy, human, and hard-earned.

👉 Tomorrow, I’ll share how I’ve been rebuilding strength — one lift at a time.

If you’d love a bit more support for your own journey, our free Fit & Able Fitness Facebook Group is full of real people finding their strength again.
👉 www.facebook.com/groups/fitandablefitness

18/10/2025

💪 From Tough Mudder to Tougher Together! 💪

This photo takes us back to 2018 — just before our first Tough Mudder! 🏃‍♀️

Fast forward to today and look at Emma (now 51) and Paula (now 54) — stronger, fitter, and more confident than ever! 💥

They’ve both faced life’s ups and downs, but kept showing up — proof that it’s never too late to rebuild your strength, boost your confidence, and feel amazing again.

If you’d love to get fitter, stronger and be part of a welcoming, no-intimidation fitness community that supports you every step of the way — come and join us! 💜

👉 Type fitcamp in Messenger (https://m.me/fitandablefitness) to learn more, book your first session, or join our Free Facebook Group (https://www.facebook.com/groups/fitandablefitness)

✨ Your journey, your pace. You’ve got this! ✨

https://www.facebook.com/fitandablefitness

05/10/2025

🎉 FINAL THANK YOU & WRAP-UP POST 🎉

What an incredible journey this has been — 3,000 push-ups completed and £220 raised for Cancer Research UK, contributing to an amazing £1.2 million total across the entire challenge! 💙💪

I feel truly privileged to have been a small part of something so powerful — thousands of people across the UK pushing themselves daily for such a vital cause.

A huge thank you to everyone who donated and supported me along the way:

🙏 Paula O’Sullivan
🙏 Emma Campbell
🙏 Cassie & Sean
🙏 Rachel Dinnadge
🙏 Ashley Bannister
🙏 Bea Chan
🙏 Michael & Kayley Walker
🙏 Suzanne Andrews
🙏 Davide Garzitto
🙏 Charlotte Wheeler
🙏 Michelle Cliftlands
🙏 Michelle & Stuart Wilson
🙏 Susan Parr
🙏 Marion Cliftlands
🙏 Davina Philips
🙏 Amy Cook
🙏 Noreen & Emmet
🙏 Julie Venables

Your encouragement and generosity have meant so much — every donation, like, comment, and message has helped keep me motivated through every single rep.

This challenge has been about more than just fitness — it’s been about community, purpose, and remembering why we do what we do.*

If you’d still like to contribute, my donation link is open — every pound helps support life-saving research:

👉 https://fundraise.cancerresearchuk.org/page/michaels-giving-page-2298707677543336890985297393958721898321889952299822226900696

Thank you all for helping make a difference. ❤️
Together, we’ve shown that strength comes in many forms — and every push-up, every pound raised, and every show of support truly matters.

💙 Michael O’Sullivan

30/09/2025

🎉 Day 30 – Challenge Complete! 🎉

We did it! ✅ 100 more push-ups today brings the grand total to 3,000 push-ups in 30 days 💪.

What started as a personal challenge has turned into something so much bigger — raising awareness, raising funds, and proving the power of showing up every single day.

A huge thank you today to Davina, Amy Cook, Noreen, and Emmet for your generous donations 💙🙏. Alongside all of the incredible support from so many of you throughout the month, you’ve made this challenge truly worthwhile.

At 53, I’m fitter than ever — but more importantly, I’ve been reminded how much community, consistency, and compassion can achieve together. This one’s for everyone who has faced or is facing cancer, and for the future we’re fighting for.

👉 If you’ve been waiting to donate, now’s the moment:
https://fundraise.cancerresearchuk.org/page/michaels-giving-page-2298707677543336890985297393958721898321889952299822226900696

💙 3,000 push-ups. 30 days. One cause. Thank you all. 🙌